6 Natural Remedies for Osteoporosis Every Senior Should Know

Written By: Discovery Senior Living
6 Natural Remedies for Osteoporosis Every Senior Should Know

According to the Bone Health & Osteoporosis Foundation (BHOF), half of American adults over 50 are at risk of experiencing an osteoporosis-related fracture. This can be a concerning risk factor for seniors, as hip fractures, in particular, can lead to disability, mortality, and significant costs.

Natural remedies for osteoporosis, alongside conventional treatments, can:

  • Balance bone metabolism
  • Reduce inflammation
  • Support overall health

A well-balanced diet can provide the nutrients needed to strengthen bones, while regular exercise also helps promote bone health.

Both are easy in La Mirada, CA, where the weather makes outdoor exercise in the city's scenic parks near historical landmarks possible all year round. There are also many healthy restaurants and whole-food stores to ensure you incorporate the following natural remedies into your diet.

1. Calcium and Vitamin D: The Foundation of Bone Health

Calcium is one of the natural remedies for osteoporosis because it builds and maintains strong bones throughout life. It helps maintain bone density and is key to osteoporosis prevention.

Calcium combines with other minerals to give bones their hardness and structure. It's crucial in bone formation and maintenance and is released from bones when the body's calcium levels are low.

Unfortunately, the human body does not produce it on its own, so it must be obtained from a calcium-rich diet that can include:

  • Dairy products
  • Leafy green vegetables
  • Fortified foods
  • Supplements

Vitamin D facilitates calcium absorption in the intestines and supports bone mineralization, helping the body utilize calcium effectively. Sunlight exposure is the best source of vitamin D. Thankfully, La Mirada is situated near Los Angeles, which, according to Intrepid, experiences over 200 sunny days annually.

However, you should avoid prolonged sun exposure, especially during peak hours (10 a.m. to 4 p.m.). While out, remember to:

  • Use sunscreen with an SPF of 30 or higher
  • Wear protective clothing like long sleeves and wide-brimmed hats
  • Seek shade whenever possible

Additionally, stay hydrated and protect your eyes with sunglasses.

2. Magnesium: Supporting Calcium Metabolism

Magnesium helps the body absorb calcium and plays a role in vitamin D activation, which regulates calcium and phosphate levels in the body. It's crucial for bone health, growth, and maintenance.

Dietary sources of magnesium include:

  • Seeds
  • Whole grains
  • Dark, leafy greens

Nuts such as almonds, cashews, and Brazil nuts are also excellent sources of magnesium. A one-ounce serving of almonds contains about 80mg of magnesium. Luckily, these aren't hard to find in California, which produces most of the country's almonds.

3. Vitamin K: Essential for Bone Formation and Repair

Calcium can be considered the foundation for bone health for seniors, but many other nutrients, including magnesium and Vitamin D, facilitate its absorption.

Vitamin K is another and plays a crucial role in bone mineralization, working with certain enzymes involved in bone structure and calcium binding. It also influences calcium balance and bone remodeling, ultimately impacting bone strength and density.

Leafy greens, broccoli, and Brussels sprouts are great sources of Vitamin K and are often used in the chef-prepared homestyle meals available at The Palms La Mirada senior living.

4. Weight-Bearing and Balance Exercises

Diet plays a key role in aging naturally, but is not as effective without a regular exercise routine. Senior wellness tips often incorporate both, as exercise improves bone strength and coordination. Regular exercise also reduces fall risk by:

  • Stimulating bone growth
  • Strengthening muscles
  • Enhancing balance

Weight-bearing activities and resistance training increase bone density, while balance exercises and strengthening routines improve coordination and stability. These ultimately reduce the likelihood of falls and fractures.

Walking is a great weight-bearing activity, and La Mirada Senior Living offers many options, including three scenic parks where you can walk with neighbors in the safety of your community.

Would you prefer to venture outside the community? La Mirada Regional Park provides amenities like walking paths, recreational areas, and even senior-specific fields for activities like softball.

The La Mirada Activity Center is a multi-purpose environment for older adults with a variety of programs, activities, and social opportunities. Both ensure you get the physical activity you need and the social interactions that promote better mental well-being.

5. Phytoestrogens and Herbal Supplements

Estrogen can activate bone-building cells and reduce bone breakdown. Phytoestrogens are plant-derived compounds that can act like estrogen in the human body. Herbs such as black cohosh and red clover contain these estrogen-like compounds.

They are believed to help protect bones by mimicking estrogen's effects, which can potentially slow bone loss, especially for postmenopausal women. Their potential benefits include reducing hot flashes and improving sleep. However, possible risks include mild effects such as:

  • Upset stomach
  • Headaches
  • Liver problems, in rare cases

Horsetail is another herbal alternative used to manage osteoporosis. It contains silicon, a mineral that helps promote bone health. Although phytoestrogens and herbal supplements can be effective, you should consult your healthcare provider before using them.

6. Nutrient-Rich Diet and Other Natural Supportive Remedies

Bone-supporting nutrients can work together to build and maintain strong, healthy bones, reducing the risk of fractures and bone loss. You can help manage osteoporosis by incorporating the following nutrients in your diet:

  • Protein
  • Phosphorous
  • Potassium
  • Zinc
  • Manganese
  • Copper
  • Vitamin A and C

What are the best sources of these bone-supporting nutrients? They can be found in various foods, including:

  • Dark leafy greens
  • Sweet potatoes
  • Citrus fruits
  • Prunes
  • Salmon
  • Tofu
  • Fortified plant milks

Even more selective eaters can find foods they like to manage osteoporosis. If not, other emerging natural therapies that promote bone health include essential oils such as ginger and rosemary, which may improve bone density and aid bone repair. Lifestyle changes, including quitting smoking and reducing alcohol intake, also help.

Supporting Bone Health With Natural Remedies for Osteoporosis

Natural remedies for osteoporosis can help you effectively manage your osteoporosis so you can enjoy many of the activities available in La Mirada, CA. Incorporating them into your diet along with regular exercise can help promote bone health. However, when combining diet, exercise, and supplements, ensure you receive medical guidance.

At The Palms La Mirada, we make managing osteoporosis easier. A great quality of life awaits as you enjoy a safe living environment, activities that increase strength and balance, and chef-prepared healthy meals. Schedule a tour to learn more about the amenities you can enjoy as you embark on this new phase in your life.

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