How to Help Your Parents Prevent Osteoporosis

How to Help Your Parents Prevent Osteoporosis

As our parents get older, their bones naturally become weaker, making them more prone to osteoporosis—a condition that causes bones to become fragile and break easily. The good news is that there are simple ways to help them maintain strong bones and reduce the risk of fractures. By making small lifestyle changes and keeping up with regular health checkups, we can ensure our loved ones stay healthy and active. Here are some key ways to prevent osteoporosis.

  1. Ensure They Get Enough Calcium

Calcium is the building block of strong bones, and getting enough of it every day is essential. If our parents do not get enough calcium, their bodies will start taking it from their bones, making them weaker over time. Experts recommend that adults over 50 should have 1,000 to 1,200 mg of calcium daily. Encourage them to drink milk, eat yogurt, and enjoy cheese, as well as fortified foods like tofu and plant-based milk, are great choices. If they do not eat enough calcium-rich foods, a doctor might recommend a supplement to make up for the difference [1].  

  1. Help Them Get Enough Vitamin D

Vitamin D is just as important as calcium because it helps the body absorb calcium properly. Without it, even a good diet will not be enough to keep bones strong. The best way to get vitamin D is through sunlight—just 10 to 30 minutes of sunlight a few times a week can help. But if our parents do not get much sun exposure, they can eat foods rich in vitamin D, such as salmon, eggs, and fortified dairy products. If necessary, a vitamin D supplement can also be helpful, especially for older adults [2].  

  1. Encourage Regular Exercise

Exercise helps maintain bone density, build muscle, and improve balance, reducing the risk of falls and fractures [3]. Strength training and balance exercises, such as walking, are especially beneficial. Research has shown that tailored exercise plans, including Tai Chi, can significantly help prevent falls and improve balance in older adults [4].  

 

By taking these simple steps, we can help our parents stay strong, active, and independent for years to come. Keeping their bones healthy is one of the best ways to show we care. A little encouragement and support can go a long way in ensuring they live a healthy and happy life!

 

References

  1. National Institutes of Health. (n.d.). Calcium - fact sheet for Health professional. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
  2. Giustina, A., Bouillon, R., Dawson-Hughes, B., Ebeling, P. R., Lazaretti-Castro, M., Lips, P., Marcocci, C., & Bilezikian, J. P. (n.d.). Vitamin D in the older population: A consensus statement. https://pmc.ncbi.nlm.nih.gov/articles/PMC9607753/
  3. Giangregorio, L. M., & Ponzano, M. (n.d.). Exercise and physical activity in individuals at risk of fracture. https://www.sciencedirect.com/science/article/abs/pii/S1521690X21001305
  4. Chen, W., Li, M., Li, H., Lin, Y., & Feng, Z. (2023). Tai Chi for fall prevention and balance improvement in older adults: A systematic review and meta-analysis of randomized controlled trials. Front Public Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC10509476/#:~:text=Conclusion,with%20exercise%20time%20and%20frequency.