Did you know that, according to the CDC, nearly one in five women over 50 will experience a hip fracture caused by osteoporosis? Certain foods can strengthen bones naturally and lower the risk of breaks.
This is true for seniors in Loveland, CO, a scenic city in northern Colorado known for its vibrant arts scene, outdoor recreation, and stunning views of the Rocky Mountains.
Today, we're taking a closer look at the best foods for bone health and how they support strong bones and aging well in Loveland.
As people age, bones naturally lose strength and density. This can lead to a higher risk of fractures and slower healing.
Starting around age 30, people begin to slowly lose bone mass. After menopause, women often lose it faster. This drop in bone strength doesn't usually cause pain until there's a fracture.
That's why it's often called a silent condition. Over time, bones may become more brittle without clear warning signs.
Thinner bones break more easily. A small slip can lead to a broken hip, which may lead to long recovery times or even hospital stays.
This is a big reason why so many older adults focus on fall prevention. Strong bones can reduce the chance of serious harm from a fall or bump.
Good nutrition plays a big part in keeping bones strong, especially with age. There are four main nutrients that help build stronger bones:
Calcium is one of the main building blocks of bones. Most of the calcium in the body is stored in the bones and teeth. If the diet doesn't include enough calcium, the body will pull it from the bones, which can make them weaker over time.
The body needs vitamin D to absorb calcium properly. Without it, even a calcium-rich diet won't work as well. Vitamin D also supports bone growth and helps control calcium levels in the blood.
Magnesium helps control how calcium is used and stored in the body. It also plays a part in building bone tissue. Low magnesium levels can reduce bone density and lead to weakness.
Vitamin K helps the body use proteins that support bone growth and repair. Some studies suggest that it may help reduce the risk of bone fractures, especially in older adults.
Food plays a steady role in keeping bones strong through the years. The right mix of nutrients can help protect against bone loss and support healthy aging.
Milk, yogurt, and cheese are some of the most familiar calcium-rich foods. They also often have added vitamin D, which helps the body absorb calcium better.
Low-fat and non-fat options can be a good choice for those watching their weight. Yogurt can be eaten plain or with fruit, and cheese can be added to soups, salads, or sandwiches. Many older adults grew up on dairy, which makes it a familiar and easy option to keep in the routine.
Leafy greens such as kale, bok choy, collard greens, and turnip greens are strong sources of calcium. Some, like kale, are also rich in vitamin K, which plays a part in bone strength and repair.
These greens can be eaten cooked or raw. Adding them to soups, salads, or omelets is a simple way to get more of their benefits. For seniors who don't eat much dairy, leafy greens are an especially good choice.
Fatty fish like salmon, mackerel, and sardines have vitamin D and omega-3 fatty acids. Both support strong bones and overall health.
Sardines are a great pick since their soft, edible bones contain calcium. Canned salmon and sardines are easy to keep on hand and use in salads or sandwiches. Grilled salmon makes a good dinner that supports both bone strength and heart health.
Many foods are now made with added nutrients to help meet daily needs. Some cereals, orange juices, and plant-based milks are fortified with calcium and vitamin D.
This makes them helpful for people who don't eat dairy. Check the label to see if the product includes these nutrients. Fortified almond milk or oat milk can be used just like regular milk in coffee, smoothies, or cooking.
Almonds, chia seeds, and pumpkin seeds are rich in magnesium and phosphorus. These minerals help keep bones strong and stable.
A handful of almonds makes a great snack, while chia seeds can be stirred into yogurt or oatmeal. Nut butters like almond butter offer the same benefits in a form that's easy to spread on toast or fruit.
Beans and lentils offer magnesium, calcium, and a plant-based source of protein. Black beans, white beans, and lentils can be added to soups, stews, or grain bowls.
They're also a good option for people who eat a vegetarian or low-meat diet. Canned beans are simple to use and keep meals filling and supportive of long-term bone strength.
Tofu made with calcium sulfate is a strong source of calcium. It can be grilled, baked, or added to stir-fry dishes. Tempeh, which is made from fermented soybeans, brings similar benefits.
Both are plant-based protein choices that support bone health.
Eggs have a small amount of vitamin D in the yolk. They're a versatile food that's easy to prepare and add to any meal.
Scrambled eggs, hard-boiled eggs, or eggs added to baked goods can help support daily vitamin D intake.
The best foods for bone health can support seniors in staying active, steady, and well.
At Stoneridge at Centerra, we offer personalized senior care and engaging programs that support a vibrant, fulfilling lifestyle. Our resort-style setting includes chef-prepared meals, wellness classes, a salon and spa, theater, chapel, dog park, and outdoor spaces with mountain views.
Check out our floor plans and get in touch today to find out how we can help with your loved one's care!