A Diet for Stronger, Healthier Bones

We all have something about ourselves that we’d like to improve on. Maybe it’s to lose a few pounds. Maybe it’s to have whiter teeth. For others, their goal is to strengthen their bones. This is an especially important goal for folks who are older. As we age, our bones grow weaker and more brittle, which makes accidents all the more dangerous. One of the best ways to make your bones stronger is to commit to a bone-healthy diet, here’s what you need to know.

Add Plenty of Calcium Rich Foods to Your Diet for Stronger, Healthier Bones

Osteoporosis is a common condition amongst seniors, particularly senior women. Simple changes to your diet can help to strengthen bones and prevent loss of bone density.

Seeds: Sesame seeds and poppy seeds are loaded with calcium and they also have other health benefits. These unassuming seeds are packed with healthy omega-3 fatty acids and protein. A single tablespoon of poppy seeds contains 126 milligrams of calcium. Simply sprinkle a few spoon-fulls of poppy or sesame seeds over your food and you’ve got a potent dose of calcium that will help keep your bones strong.

Beans and Lentils: Lentils and beans are great calcium rich foods that you can work into almost any meal. Just give yourself a healthy portion of beans and lentils as a side and you’re good to go. Winged beans have one of the highest amounts of calcium of all beans, coming in at 172 grams of calcium per cup.

Almonds: If you like snacking, then you’re going to love almonds, they’re jam packed with calcium and make the perfect addition to hors d’oeuvre time. Almonds are also a great source of fiber, they lower blood pressure, and help maintain a healthy metabolism.

Cheese: For all of you dairy lovers out there, you’ll be glad to know that cheese is a calcium powerhouse, with parmesan containing the highest quantity at 28 grams per ounce.

Greens: Dark, leafy greens like spinach and kale are among the best foods to be eating for those looking to up their calcium intake. They’re also healthy for you more generally but you shouldn’t rely on salads exclusively. Having a salad once and a while is great for your health, but it’s also important to make sure you’re still eating plenty of protein. By adding grilled chicken to your salads, you’ll have all the protein and calcium you need to maintain healthy bones and a healthy body.

Fish: Certain types of fish, catfish, tuna, and sardines to be specific, have a ton of calcium. Any one of these fish have enough calcium to help support stronger bones and keep them in good shape.

Soy Milk: For anyone looking for an alternative to traditional milk, soy milk is a suitable alternative, and it’s rich in calcium! Enjoy a glass of soy milk with your calcium-centric meals to keep your bones good and strong!

Stay Protected with Fall Detection

According to the Centers for Disease Control and Prevention (CDC), more than one out of four people age 65 and older falls each year. A condition like Osteoporosis can further increase the risk of severe injury, such as a broken bone, due to a fall.

In the event of a fall or broken bone, getting assistance quickly can improve your outcome and recovery. A Medical Alert system with a fall detection pendant can get you the help you need. In the event of an accident or fall, just push your button and you’ll be connected to an emergency response operator that can send help. With a fall detection pendant, the operator can be contacted after a fall even if you can’t push your button.

If you’re at risk of a fall, it’s important to be prepared. A bone-healthy diet can help reduce your risk of serious injury and a Medical Alert system can ensure you get the help you need.