JAYHAWK PHARMACY BLOG

Brittle bones: Osteoporosis prevention in the Golden Years

Posted on: May 3rd, 2016 by JayHawkPharmacyBlogger

Osteoporosis prevention

The Golden Years can contain many joys—grandbabies, travel and the free time that comes with retirement.

The downside is that many seniors also have to deal with growing health concerns. For today’s blog, we’re going to cover one of the more common ones—osteoporosis. Approximately 20 percent of all Americans over the age of 50 live with this condition.

However, with the right diet and some low-impact exercises, you can greatly reduce your chances of developing osteoporosis:

Exercises:

  • Swimming: Remember when you were a kid, and it was summer, and you couldn’t wait to hit the ol’ swimming hole or the pool? Find that enthusiasm again! A number of public pools have adult swims, where you can enjoy the water without little children splashing you.
  • Yoga: The great thing about yoga is that its movements don’t make a heavy impact on the bones, but still stress them enough to give them a good workout. If you decide on yoga as your workout of choice, make sure you focus on the places most vulnerable to fracture. Just stay away from the poses that require deep backbends.
  • Walking: This is maybe the cheapest and most easily accessible type of low-impact exercise. Take a stroll around the neighborhood, local park or the mall. Studies have shown that 4 hours a week of brisk walking can help those with brittle bones.
  • Who doesn’t like to dance? This routine combines the fun of getting your beat on along with the benefits of a workout. There have been countless stories about people increasing their bone density after taking part in a regular Zumba routine.

Diet:

For a bone-healthy diet, try foods that are rich in calcium and Vitamin D:

  • Yogurt
  • Milk
  • Cheese
  • Sardines
  • Eggs
  • Salmon
  • Spinach
  • Tuna
  • Fortified Cereal (whole grains, Cheerios, Wheaties, etc.)
  • Collard greens
  • Orange Juice

If you are living with osteoporosis, remember, it doesn’t have the final say in your mobility. We have a number of products in our online catalog that can help you reclaim your active lifestyle.

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