Have you ever heard someone say they can feel the cold in their bones? As an older adult, you might relate to that statement more than ever before. Cold weather causes a change in our blood flow because our body naturally wants to keep us warm. When cold weather comes in, blood flow is rerouted from our joints, which can cause us discomfort. If you’ve been struggling with joint pain, here are diet and exercise tips that are accessible for older adults.
Fruits and vegetables are an excellent source of essential nutrients that help relieve joint pain. You will want to consume foods full of magnesium, potassium, vitamin K1, vitamin C, and calcium. Dark leafy greens like kale, collard greens, bok choy, and broccoli are all great sources of calcium. You can even try to add fruits like strawberries, blueberries, and prunes to your diet to promote bone health.
For an entree, seafood is an excellent source of nutrients that will protect your bones. A recent research study found that women and men who ate more than three servings of fish per week gained hip bone mineral density. Salmon, mackerel, sardines, and anchovies are all great options to add to your plate. If your stomach agrees with it, dairy can also help with joint and bone pain. We recommend including yogurt and cheeses because they are high in calcium, magnesium, zinc, and vitamin D.
Making sure you do at least thirty minutes of exercise a day can really improve your bone health. As an older adult, it is important to do physical activities that are good for your body. We recommend yoga, tai chi, and walking to help stimulate your bones. Aerobics, climbing stairs, dancing, tennis, and other racket sports are also great options to move your body. Finding the motivation to work out during the pandemic has been hard for many people. We recommend doing exercises from home so that you can stay safe.
As an older adult, finding ways to change up your diet and exercise can be difficult. If you need further help, talk to one of our professionals. We are trained to help you get the best treatment and ensure that you are comfortable.