Osteoporosis: Recommended and Restricted Dietary Choices
The Medical News Today says 10 million people in the U.S. have osteoporosis, and adults over age 50 are at a greater risk. In fact, 1 in 3 females and 1 in 5 males over 50 suffer a broken bone due to osteoporosis. Combined, osteoporosis or low bone mass affects 54% of Americans. Those with a family history of the disease, low weight, smokers, or drink excessive amounts of alcohol are at higher risk.
Normal bone metabolism is a constant breaking down and rebuilding process that slows with aging, menopause and certain medications. Doctors say diet plays a role in a person’s ability to maintain bone mass and includes foods rich in calcium, vitamin D, and protein. Micronutrients and antioxidants found in fruits and vegetables also increase bone mineral density and help reduce bone loss. Things to avoid include a high consumption of salty foods and caffeine.
Recommendation for females 51 years and older is 1,200 mg of calcium daily. For men, it is 1,000 mg. Calcium is found in foods such as dairy, soy, fish with bones, and dark, leafy greens; and suggestions include oatmeal, sardines, cheddar cheese, nonfat milk, tofu and beans. In order to absorb calcium, our bodies need vitamin D from sunlight or food. Foods with vitamin D include egg yolks, beef livers and foods fortified with D such as milk, orange juice and cereals.
Other studies link protein and calcium to better bone health. Food high in protein includes meat, poultry and fish; eggs, dairy, soy, beans, lentils, legumes; and nuts and seeds.
If you have osteoporosis or low bone mass you should limit your salt. The National Institute of Arthritis and Musculoskeletal and Skin Diseases cautions overconsumption of salt can cause the kidneys to excrete calcium. They say excessive alcohol can also interfere with the body’s absorption of calcium and vitamin D as well as disrupt hormones including elevating cortisol levels that can break down more bone.
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MorningStar’s foundation is based on the mission to honor God, value seniors and invest in our staff to create a unique senior living experience. Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, we provide the finest senior apartments Albuquerque, NM has to offer. Please contact us or visit our website for more information.
How to Start a Seniors-Only Hiking Club
There’s something magical about being out in nature. The fresh air, the sound of birds, and the feeling of accomplishment after a good walk—it’s all incredibly refreshing.
For seniors in retirement homes, starting a hiking club is a fantastic way to stay active, socialize, and explore the great outdoors. And with a little planning, it’s easier than you might think!
Why Start a Hiking Club?
A seniors-only hiking club offers many benefits:
Physical Health: Hiking is a low-impact exercise that strengthens muscles, improves balance, and supports heart health.
Mental Well-Being: Spending time in nature reduces stress and boosts mood, helping combat feelings of loneliness or seasonal sadness.
Social Connections: A hiking club creates opportunities to bond with others and share meaningful experiences.
Getting Started
Here’s how to launch a hiking club that’s fun, safe, and welcoming for everyone:
Find Your Core Group: Start by talking to friends or fellow residents. You only need a few interested people to get the ball rolling.
Plan Accessible Routes: Choose trails that are well-maintained, easy to navigate, and suited to varying fitness levels. Parks with loop trails or flat paths are great options.
Schedule Regular Outings: Pick a day and time that works for most members. Weekly or bi-weekly hikes keep the momentum going and give everyone something to look forward to.
Prepare Safety Essentials: Encourage members to bring water, wear sturdy shoes, and dress in layers. Having a small first-aid kit and a charged phone is also a good idea.
Make It Fun: Plan themed hikes, like bird-watching walks or picnics at the end of the trail. Adding an activity makes each outing more engaging.
Hiking Club Success
Janet, a resident in retirement homes Lakewood CO, started her hiking club after realizing how much she missed being outdoors. “I wasn’t sure if anyone else would join, but once I mentioned it, several neighbors were immediately interested,” She shared.
Her group began with easy walks around local parks, gradually tackling more scenic routes with gentle hills. Now, they’re a tight-knit group that not only hikes but also celebrates birthdays and shares post-hike lunches. “It’s the highlight of my week,” Janet said. “I’ve made new friends and feel stronger than I have in years.”
Tips for Making It Last
Be Flexible: Adjust plans to accommodate members’ needs, like choosing shorter trails in colder weather.
Celebrate Milestones: Recognize achievements, like completing a certain number of hikes or exploring a new location.
Welcome New Members: Keep the club open to anyone interested—it’s a great way to grow your social circle.
Nature and Community
In senior assisted living Lakewood, hiking clubs offer a unique way to blend exercise with camaraderie. Many communities support these efforts by arranging transportation, providing resources like trail maps, and encouraging residents to participate in outdoor activities.