7 Natural Remedies for Osteoporosis Seniors Can Try

Written By: Discovery Senior Living
7 Natural Remedies for Osteoporosis Seniors Can Try

About 29% of the American population has used alternative medicine therapies in conjunction with conventional medical treatments, according to Pew Research Center.

If you are suffering from osteoporosis, a condition characterized by weakened bones and increased fracture risk, which affects millions of older adults, especially seniors, you might be considering natural remedies to support senior bone health and overall wellness.

Here are seven natural remedies for osteoporosis that seniors can try to improve bone strength and quality of life, but remember, you should always do so with guidance from a healthcare professional, in Three Rivers, Michigan (located 104 miles E of Chicago, Illinois).

1. Calcium-Rich Nutrition

Calcium is one of the most important minerals for bone health. Seniors often have lower calcium intake due to dietary changes, lactose intolerance, or reduced appetite.

Natural food sources of calcium are usually better absorbed than supplements and have the added benefit of providing other essential nutrients.

Here are the best natural sources of calcium in the diet:

  • Leafy green vegetables like kale, bok choy, and collard greens

  • Dairy products such as yogurt, milk, and cheese

  • Almonds

  • Canned sardines or salmon with bones

  • Fortified plant-based milks (check the label for calcium content)

All of this to say that if you are concerned about your bone health, then you need to start focusing on your diet and ensure it's filled with nutritious ingredients. Try to avoid processed foods and eating fast food too often. Once in a while is fine, but if your bone health is at risk, eating home-cooked meals made with care and healthy ingredients is key.

Tip: Pair calcium-rich foods with vitamin D to improve absorption.

2. Vitamin D from the Sun and Foods

Vitamin D helps the body absorb calcium effectively and plays a key role in maintaining bone density. Seniors may have reduced ability to synthesize vitamin D from sunlight and might spend less time outdoors.

Here are the natural sources of Vitamin D to consider:

  • Sunlight exposure (about 10-30 minutes a few times a week)

  • Fatty fish like salmon, tuna, and mackerel

  • Egg yolks

  • Fortified foods like cereal and orange juice

The great thing about being in the sun is that you can kill two birds with one stone and get your daily exercise into your routine as well. Go for a walk in the early morning hours from 6 am to 10 am, so you avoid the harsh sunlight rays. Avoid using sunscreen at this time, so you can get the full benefit of the Vitamin D from sun exposure.

Note: If getting enough vitamin D from diet and sun is a challenge, talk to your doctor about supplementation.

3. Weight-Bearing and Strength Training Exercises

Physical activity is a natural remedy that has profound effects on bone strength. Regular weight-bearing and muscle-strengthening exercises can stimulate bone formation and slow bone loss.

The beneficial activities list includes:

  • Walking or hiking

  • Tai Chi and yoga (also help with balance and flexibility)

  • Gentle strength training with resistance bands or light weights

  • Dancing or low-impact aerobics

Tip: Seniors should consult a physician or physical therapist in the assisted living community to design a safe exercise routine.

4. Magnesium and Zinc-Rich Foods

Magnesium and zinc are lesser-known minerals that play supportive roles in bone health. Magnesium helps convert vitamin D into its active form, while zinc supports bone tissue renewal and mineralization.

Here are the natural sources of Magnesium:

  • Nuts and seeds (pumpkin seeds, sunflower seeds, almonds)

  • Whole grains

  • Avocados

  • Legumes

Here are the natural sources of Zinc:

  • Shellfish (especially oysters)

  • Beans

  • Lean meats

  • Whole grains

Tip: Avoid excessive alcohol and caffeine, which can interfere with mineral absorption.

5. Herbal Supplements (Under Supervision)

Several herbal supplements have been studied for their potential role in supporting bone health, although more research is needed. Always consult a healthcare provider before taking any herbal remedies, especially if you are on medications.

Here are some popular herbal options that you might have heard about while researching online or from friends:

  • Red clover: Contains plant-based estrogens that may help with bone density in postmenopausal women.

  • Horsetail (Equisetum): A natural source of silica, which may help support bone regeneration.

  • Black cohosh: Often used for menopausal symptoms, it may also support bone density indirectly.

Caution: Not all herbal products are safe for everyone. Interactions with medications can occur, so professional guidance is crucial.

6. Reduce Bone-Depleting Habits

While some natural remedies focus on adding nutrients and activity, others involve eliminating habits that negatively affect bone health. Avoid the following habits:

  • Smoking: Reduces blood supply to bones and decreases the body's ability to absorb calcium.

  • Excessive alcohol: Interferes with vitamin D production and calcium absorption.

  • High-sodium diet: Promotes calcium loss through urine (Ecotoxicology and Environmental Safety, 2022)

  • Carbonated beverages: Especially cola, may contribute to bone thinning due to phosphoric acid content.

Tip: Moderation and awareness of these habits can go a long way in preserving bone density and osteoporosis prevention.

7. Bone-Boosting Lifestyle Habits

In addition to diet and exercise, some simple lifestyle habits can naturally support bone health and reduce fracture risk.

There are many lifestyle and fall prevention tips that you can start following from now onwards:

  • Get regular check-ups: Monitoring bone density helps track progress and adjust your plan.

  • Fall-proof your home: Prevent accidents with adequate lighting, non-slip rugs, and handrails.

  • Stay hydrated: Proper hydration supports cellular health, including bone cells.

  • Practice balance exercises: Activities like Tai Chi and yoga improve coordination and help prevent falls.

Bonus: Engaging in community activities and maintaining social connections has been linked to better physical and mental health, both of which impact aging and bone strength.

Natural Remedies for Osteoporosis To Inculcate Into Your Lifestyle

Aging safely means, first and foremost, taking care of your health, especially bone health. With a thoughtful approach that includes natural remedies for osteoporosis, lifestyle changes, and informed guidance from healthcare professionals, seniors can maintain bone strength and live active, fulfilling lives.

At LakeHouse Three Rivers, we offer high-quality senior care, ensuring that our residents age gracefully and as healthily as possible. Our chef prepares three meals daily in the elegant dining room for our assisted living residents, making sure it's nutritious, healthy, and delicious. We also have a wide variety of engaging activities scheduled for our residents.

Schedule a tour to see all of our amenities for yourself.

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