As you grow older, you may start to notice the wear and tear on your body -- aches and pains, stiffer joints, and fragile bones. But what can you do about these symptoms?
If you're a senior in San Ramon, CA, you might be wondering how to maintain bone and joint health as you age. Luckily, solutions abound.
Read on to learn all about aging safely and keeping your body in the best shape possible, so you can enjoy your retirement.
Bone and joint health is vital to staying happy and fit as you grow older. Here are some of the reasons why it is crucial for your overall well-being:
Older adults are more likely to fall. According to the CDC, there are around 300,000 hospitalizations annually due to falls stemming from hip fractures.
When you have stronger bones, you are less likely to suffer from falls. Your body can adequately support your muscles and joints with a firm foundation.
When you have weak joints, movement can be difficult. As a result, this can have a cumulative effect. When walking or exercising becomes painful, you are more likely to limit your activity.
With healthy joints and bones, you do not need to worry about suffering while you move your body. You can complete your regular exercise regimen and reap the additional benefits it offers, such as:
Many seniors suffer from osteoporosis, a disease that causes the bones to become weak and brittle. Bones naturally weaken as you age, but there are steps you can take to prevent osteoporosis from developing or progressing further.
If you do fall, you're less likely to have a serious injury such as a hip fracture. You can recover more quickly from painful injuries and get back on your feet in no time.
Just because you're older does not mean a lack of quality of life. You should use your golden years to build the lifestyle you have always wanted.
Better bone and joint health overall has many advantages, including:
Retaining your mobility and strength as a senior does not have to be difficult. Use a combination of the following to develop your own plan and keep yourself fit and healthy:
Harvard Medical School reports that about half of all Americans use vitamin supplements. Even if you eat a balanced diet, you may not get enough of the essential nutrients your body needs.
For seniors, some of the key vitamins to consume include:
Try to incorporate foods rich in vitamins into your diet. However, you can always choose easier solutions, such as daily supplements. Many multivitamins are designed specifically with seniors in mind and feature multiple supplements in a single capsule.
Higher weight increases stress on bones and joints. Excess tissue and fat can put unnecessary pressure on your body, making you more at risk for fractures and falls.
Monitor your caloric intake and ensure your weight is in the healthy range. If necessary, meet with a doctor to discuss a safe weight loss or weight maintenance plan.
Foods high in sugar, fat, and sodium can harm the body. Americans are consuming more calories than ever, and it seems inevitable to slip into an unhealthy diet.
However, these types of foods can have detrimental effects on bone and joint health. Focus on nutrient-rich options that are still flavorful and filling.
At Discovery Commons San Ramon, we make eating healthy easy with our dining program. Our residents receive delicious, balanced, and nutrient-dense meals specifically tailored for seniors.
You may not realize it, but hydration can have a huge impact on joint health. Drinking enough water can:
So, how much water should you drink? WebMD recommends that seniors drink about six to eight full glasses of water each day.
If you have trouble drinking water, try adding fun flavors to make it more enticing. Many brands offer low-sugar and zero-calorie options, allowing you to enjoy flavor without negative effects on your health.
Moving your joints regularly will keep them in good shape. There are many activities you can do that will get your blood pumping, but will not put excess strain on your body.
Some of the best low-impact cardio options include:
Aim for a few cardio sessions every week. Take rest days if you need to. It is better to give your body a break than push it too far, leading to a prolonged recovery period.
For seniors who want a more relaxing experience, activities such as yoga and Tai Chi provide the benefit of movement without putting too much pressure on your cardiovascular system.
When it comes to bone and joint health, the best defense is a good offense. Recognize the risks early and take proactive steps to minimize them.
Ask your doctor for bone density scans regularly. These tests can analyze whether your bones have been impacted by diseases such as osteoporosis.
If you catch deterioration early enough, you may be able to restore some of your bone strength through supplements and exercise.
If you're concerned about your bone and joint health, worry no longer. At Discovery Commons San Ramon, you will be in the ideal community to focus on your health.
Our assisted senior living program provides support, connection, and assistance, while seniors maintain their independent lifestyle.
Ready to make the leap to a new lifestyle? We're here to help. Reach out to us today or visit us in person to take a tour of our stunning community.