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Bolster Senior Bone Health By Following These 6 Simple Tips

Bolster Senior Bone Health By Following These 6 Simple Tips

A senior woman lifting light weights at the memory care community in Elkhorn

As we age, bone health becomes an increasing concern. Women over the age of 65 are particularly at risk for issues such as osteoporosis, though men can certainly struggle with this as well. With a decrease in bone density comes other factors for concern such as an increased risk for falling, leading to fractures, broken bones, and more. 

That being said, it is paramount that older adults prioritize bone health. Here at CountryHouse, the best memory care community in Elkhorn, we focus on those living with Alzheimer’s disease. Our commitment extends beyond physical health, encompassing social, spiritual, intellectual, and physical needs through our signature LifeCycles Wellness Program

Keep reading below as we delve into this critical health topic and provide some insightful tips that can help you stay on top of bone health:

#1.) Prioritize Adequate Calcium Intake

Calcium plays a pivotal role in preserving bone health. Our residents benefit from meticulously planned meals that ensure their daily calcium requirements are met. We incorporate dairy products, leafy greens, and fortified foods into their diets to fortify bone strength. Also, if you are concerned about bone health, speak to your doctor about starting a calcium supplement. These are over the counter supplements that could do a great deal in strengthening your bones and preventing health issues such as osteoporosis. 

#2.) Harness the Power of Vitamin D

Did you know that Vitamin D is essential for calcium absorption? One of the best ways to naturally obtain Vitamin D is through sunlight. Our memory care community in Elkhorn provides safe outdoor spaces where residents can bask in sunlight, contributing to both physical and mental well-being. Even just ten minutes of fresh air and sunshine every day can do wonders for improving your bone health. 

#3.) Engage in Regular Physical Activity

Maintaining an active lifestyle is crucial for senior bone health, and at CountryHouse, we prioritize the safety and well-being of our residents. Below are some of our favorite safe and effective exercises tailored to seniors that can be incorporated into our memory care community in Elkhorn’s daily routines:


Walking is a low-impact exercise that is gentle on the joints while providing a cardiovascular workout. It helps maintain mobility and balance.Residents can enjoy group walks in our secure outdoor areas or take part in supervised indoor walking sessions. It’s an enjoyable way to engage in physical activity while socializing with peers.

Chair Exercises

Chair exercises are ideal for seniors with limited mobility or those who prefer seated workouts. These exercises help strengthen the upper and lower body muscles. Residents can participate in chair aerobics, leg lifts, seated marches, and seated yoga. These exercises can be customized to cater to varying fitness levels.

Tai Chi

Tai Chi is a mind-body practice that focuses on balance, flexibility, and coordination. It helps reduce the risk of falls and promotes relaxation. Residents can join group Tai Chi sessions led by trained instructors. This gentle martial art is accessible to individuals of all fitness levels.

Resistance Band Exercises

Resistance band exercises help build and tone muscle without putting excessive strain on joints. They can be tailored to target specific muscle groups. Residents can work with our fitness professionals to learn safe and effective resistance band exercises customized to their fitness levels and goals.

#4.) Foster a Nutrient-Rich Diet

Diet plays a pivotal role in senior bone health, and our memory care community in Elkhorn ensures residents receive a balanced diet rich in nutrients essential for strong bones. Let’s delve into some of the best foods to include in one’s diet and the reasons behind their importance:

Dairy Products

Dairy products like milk, yogurt, and cheese are renowned for their calcium content, a fundamental mineral for bone strength. Calcium is not only crucial for maintaining the structure of bones but also for muscle function and nerve signaling.

Leafy Greens

Vegetables like spinach, kale, and collard greens are excellent sources of calcium, along with other vital bone-supporting nutrients like vitamin K and magnesium. Vitamin K helps in the proper utilization of calcium in bones.

Fatty Fish

Fatty fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids, which are beneficial for bone health. Omega-3s can help reduce inflammation and promote bone density.

Lean Protein

Protein is essential for the growth and repair of bones and muscles. Lean protein sources like chicken, turkey, and tofu provide the necessary amino acids for maintaining bone tissue.

Nuts and Seeds

Almonds, walnuts, and flaxseeds are rich in nutrients such as calcium, magnesium, and phosphorus. These minerals contribute to bone health by providing structural support and aiding in bone mineralization.

A bowl of healthy nuts and seeds

#5.) Keep Hydrated

Proper hydration is fundamental for overall health, including bone health. However, thirst naturally diminishes with age even though the need to stay hydrated doesn’t. This means that it is of the utmost importance that seniors stay properly hydrated. Here at our memory care community, we ensure residents have consistent access to water and fluids throughout the day to maintain optimal hydration levels.

#6.) Regular Bone Health Assessments

Routine check-ups and bone density assessments are crucial for monitoring bone health. We are proud to offer on-site physical, occupational and speech therapy from preferred partners, or accommodations for on-site visits from your choice of provider. If you have a concern about your bone health, we would be happy to connect you with a provider who can help. 

Focus on Your Overall Health at CountryHouse

CountryHouse places a profound emphasis on the well-being of individuals living with Alzheimer’s disease in our memory care community in Elkhorn. Our comprehensive LifeCycles Wellness Program encompasses a holistic approach, addressing physical health, including the promotion of strong bones. By adhering to these eight essential strategies, individuals can significantly fortify senior bone health, ultimately enhancing the quality of life for themselves or their loved ones. 

Our unwavering commitment to addressing social, spiritual, intellectual, and physical needs ensures a fulfilling and vibrant life for our residents. We invite you to explore the myriad benefits of our community and the LifeCycles Wellness Program as part of your journey toward holistic well-being. Contact us today to schedule a tour or to learn more about what our memory care community has to offer!

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