Falling and bone health are closely related, with one directly affecting the other. One main reason to prevent osteoporosis is to decrease the risk of broken bones from a fall. 

Seniors and the elderly may be particularly susceptible to falls because of mobility challenges, lack of general fitness, and muscle strength.

Maintaining bone strength in later years may prevent a fracture or break in the event of a fall. If a fall happens, the stronger the bones, the less likely a break occurs.

In younger years, especially during growth phases, it’s important for young bones to get enough calcium and Vitamin D to support healthy bone growth.

Despite the reality that bone health happens over a lifetime, seniors can make lifestyle choices in later years that will help prevent osteoporosis or its further progression.

When looking at diet choices, think about the vitamins and minerals that support bone health like protein, calcium, vitamin C, vitamin D, vitamin K, potassium, and magnesium.

• Milk – Rich in vitamin D, milk is a mainstay for young growing children and teenagers who need the extra vitamins to support growth. While an older body may not be growing or able to absorb vitamins as much, Vitamin D is still key to supporting bone health. Milk and non-dairy products also have calcium which helps with vitamin D absorption.

• Leafy greens – Dark leafy greens can be one of the most versatile and inexpensive power foods. Collard, turnip, and spinach are just a few choices to consider.

• Oily fish – Salmon, tuna, and sardines can boost bone health because of the omega-3 fats and vitamin D.  

If looking for more variety when it comes to diets, consider other animal protein sources like lean red meat, poultry, fish, and eggs. Vegetable sources of protein include beans, tofu, grains, nuts, and seeds.

Exercise, even moderate activity a few times per week, has a wide range of benefits.

When thinking about how to strengthen the skeletal muscles or bones, weight-bearing or resistance exercises offer the greatest return.

Try walking, dancing, gardening, hiking, or weightlifting to get started. Tai chi and gentle yoga can help strengthen muscles and build balance.

If you’ve been diagnosed with osteoporosis, avoid exercises that involve high impact jumping like jogging that could further injure a weak bone or increase fall risks.

While food supplies some vitamin D, sunshine helps our bodies produce nearly 80% of the required need. With more people of all ages spending most time indoors, vitamin D deficiency has been a common occurrence.

Getting 10-20 minutes of daily sunlight each day helps generate vitamin D through the skin when exposed to UV-B rays. Taking a brisk walk or just sitting outside on a pleasant sunny day can not only help build bone strength, but these outdoor pursuits also help replenish the mind and spirit.

Related articles: 

• 7 benefits of exercise for seniors