May is National Osteoporosis Prevention Month. According to the Centers for Medicare & Medicaid Services (CMS), “One out of every two women and one in four men over 50 will have an osteoporosis-related fracture in their lifetime.” The good news is that lifestyle adaptations can often prevent this disease. If it has already occurred, its progression can often be slowed. This month is a great reminder that yearly bone mass measurements can offer early detection and treatment can be started before a fracture occurs.
A bone healthy lifestyle relies on weight-bearing exercise and a diet that consists of foods rich in calcium, magnesium and vitamins D, C and K.
- Calcium is a mineral that helps to build bones and keep them strong. In addition, calcium supports muscle and nerve function as well as blood clotting. When the body does not get enough from one’s diet, it pulls this important nutrient from the body’s bones in order to sustain life. It is found in dairy products, canned sardines and bones, leafy greens, peppers, citrus fruit and other fruits and vegetables.
- Magnesium is a mineral that also plays an important part in bone health. According to a Mercola article, approximately 80 percent of Americans are deficient in this mineral. Not only is it important for bone health and formation, it is also found in more than 300 different enzymes in the body and helps to protect the body from environmental toxins. Magnesium can be found in dark leafy green, pumpkin seeds, mackerel, beans, whole grains and avocado.
- Vitamin D is required by the body in order to absorb calcium. It is most commonly acquired from sunlight. Unfortunately, due to concerns around skin cancer and the aging skins inability to assimilate Vitamin D from sunlight quite as easily as it could in one’s younger days, many seniors are deficient in this vitamin. It can also be found in some food sources such as those that have been fortified with vitamin D (usually cereals and milk) as well as salmon, sardines and tuna. It is difficult, however, to get the necessary levels of vitamin D from food alone.
- Vitamin C is known for its immune system support, but it is also a major player in bone health. It stimulates bone building cells while, at the same time, suppresses bone-destroying cells. This important vitamin is found in citrus fruits, red peppers, kale, Brussel sprouts, broccoli, strawberries and guava as well as a host of other fruits and vegetables.
- Vitamin K is often thought of as the blood clotting vitamin. In addition, trials show that vitamin K may reverse bone loss and increase bone mass. Osteoporosis International reported on a study that suggested that lifetime supplementation with vitamin K, D and calcium was likely to reduce fractures in postmenopausal women. Vitamin K can be found in foods such as leafy greens, scallions, cabbage, broccoli and prunes.
Home Care Provider
If your loved one is suffering from the effects of osteoporosis, consider obtaining the services of a home care provider. An elder care provider can assist with the daily activities of living as well as do the grocery shopping, supply transportation and prepare bone-healthy meals. They can also accompany your parent on daily walks and provide that all-important necessity to an engaged and active life—companionship.
If you or an aging loved one are considering home care in Sacramento, CA, please contact the caring staff at ApexCare®. Proudly Serving Sacramento, Yolo, Placer & El Dorado Counties. Call Today 916-924-9111.