5 Easy Bone Health Tips for Older Adults

As we grow older, maintaining bone health becomes more than just a health goal, it’s essential for staying independent, active, and confident in our day-to-day lives. Strong bones support everything we do, from walking and exercising to simply getting out of bed in the morning.

At Siel Bleu Ireland, we believe in empowering people of all ages to live healthier, more active lives. Today, we’re sharing five easy, but important steps you can take to protect and strengthen your bones.

1. Keep Moving

One of the best ways you can support your bone health is to stay active! Regular movement helps to stimulate bone-building cells and maintain bone density. Additionally, joint health is vital in ensuring your healthy bones can move properly. While being active is important, there are some specific movements that may put a strain on your joints. However, there are many gentle exercises for bone health that you can do to strengthen your bones and joints.

You don’t have to run marathons to stay healthy, just keep moving in ways that feel good for your body. Going on walks, performing simple weight-bearing exercises, or joining an online exercise class are all ways that you can.

2. Nourish Your Bones

There are certain nutrients that our bones need to thrive including calcium, vitamin D and protein. Incorporating these into your daily meals helps keep bones strong and functional, and there are many ways to do so. A few easy options include:

• Leafy greens such as spinach and kale
• Dairy or fortified plant-based alternatives
• Sardines or tinned salmon
• Nuts, seeds, and beans

Living in Ireland, we know that sunshine can be rare and that means vitamin D may be too. Try to get some sun when you can or speak to your GP about vitamin D supplements for year-round support.

3. Prevent Falls Before They Happen

Falls are one of the leading causes of fractures in older adults, but the good news is that many of them can be prevented with just a few simple tweaks. Consider the following:

• Clear pathways at home and remove loose rugs and clutter
• Install handrails and non-slip mats where needed
• Wear well-fitting, supportive shoes
• Stay active to improve your balance and coordination

Taking some necessary precautions can allow you to feel fully empowered in your space. Whether it’s a simple picking up around the house, or participating in a balance-focused class, you will feel confident in every step you take.

4. Practice Perfect Posture

How you carry yourself can have a big impact on your spine and bones over time. Poor posture can lead to pain, stiffness and even compression fractures. Aim to sit and stand tall, with your shoulders back, your chest open, and core engaged.

Incorporating gentle posture exercises can build the strength needed to maintain good alignment. Even a few minutes a day can make a noticeable difference.

5. Be Mindful of Caffeine and Fizzy Drinks

Although they are not too harmful occasionally, too much caffeine and fizzy drinks can interfere with the nutrient absorption. Your bones will no longer be able to take in the nutrients they need to stay strong and healthy.
Try swapping out those drinks for:

• Water with lemon and/or cucumber
• Herbal teas
• Calcium-enriched plant milks

It’s all about maintaining a balance, these small swaps can lead to great changes.

Take It One Step at a Time

Building and maintaining bone health doesn’t have to be overwhelming! By incorporating these small habits into your daily routine, the benefits are limitless. And they don’t have to be all at once, either. Little steps show the biggest differences, and once you get started, it will all feel natural.