As we age, our bones can become increasingly fragile. This can result in fractures, which cause pain and affect the ability to live independently and be mobile. Healthy bones enable us to stay active, enjoy a good quality of life, and maintain independence. At Home Care Assistance, our Care Professionals see the effect of fragile bones on a person’s life and work with the people they care for to help them keep their bones healthy. We have compiled this list of strategies to help you and your loved ones maintain healthy bones as you age.
Adequate Calcium Intake.
Getting enough calcium in our diet is essential for keeping our bones strong. This is unsurprising, considering that your bones contain 99% of your body’s calcium.1 Adults aged 71 and over should consume about 1,100mg of calcium daily. However, approximately 90% of this population does not consume enough calcium.2 Dairy products such as milk, cheese, or yogurt are good sources of calcium. For people who cannot have dairy options, plant-based milks, leafy green vegetables, nuts, seeds, and tofu are good choices. If you struggle to consume enough calcium, you should talk to your GP about the possibility of supplements.
Adequate Vitamin D Levels.
Vitamin D is essential for bone health as it helps us absorb calcium. Exposing our skin to the sun can help us produce vitamin D. However, we make vitamin D less effectively from sun exposure as we age. Further, there may not be enough opportunity to expose our skin to the sun during winter. It is also possible to consume vitamin D. Good sources of vitamin D in foods include fatty fish, fortified foods, and egg yolks. If your vitamin D levels are inadequate, you should talk to your doctor about supplements.
Maintain a Balanced Diet
While calcium and vitamin D are specifically crucial for bone health, other vitamins and minerals also play a part in keeping our bones strong. This includes magnesium, potassium, and vitamins C and K. Eating a healthy and balanced diet will give you what you need for these other vitamins and minerals to keep your bones healthy. Home Care is a good option if you or your loved one struggles to eat a healthy diet because shopping and cooking are becoming problematic. Our Care Professionals from Home Care Assistance can help with meal planning, shopping, and meal preparation to help support a balanced diet.
Stop Smoking and Limit Alcohol Consumption.
Smoking and excessive alcohol consumption are detrimental to bone health. If you are a smoker, stopping smoking, even if you have been a long-term smoker, will help protect your bones. If you want to stop smoking but need some support, speak to your GP or seek assistance from a reputable organisation such as Quit.3 Consuming too much alcohol can affect your calcium levels and, therefore, cause problems for your bone health. Try to limit your alcohol to one drink a day and seek assistance from your GP if you are a heavy drinker and want help to stop.
Exercise Regularly.
Regular exercise, including weight-bearing and strength training, helps maintain bone density and keep bones strong. Weight-bearing exercise can be as simple as walking, dancing to music, or climbing stairs. Older people should aim for 30 minutes of weight-bearing exercise most days of the week. Strength training is also essential and should be done 2-3 times weekly. This can include lifting weights or using resistance bands. The weights do not have to be extremely heavy, just enough to build and maintain muscle mass. For people who have trouble sticking to an exercise regime or do not feel safe exercising by themselves, a Care Professional can help. A Care Professional can provide support by providing transport to an exercise centre, or supervision and encouragement to exercise at home.
Stay on Top of Your Checkups.
As we age, checking bone health and calcium and vitamin D levels is often part of a regular medical check-up. Attending check-ups and following up on test results is essential for maintaining bone health. If there is an issue, the sooner it is identified and treated, the lower the risk of broken bones and other complications. It is also worth asking your GP if any of your medications place you at an increased risk of bone density issues; if they do, there may be steps to minimize the consequences of those medications on your bone health.
Maintaining good bone health is essential to staying healthy and maintaining a good quality of life. You can help keep your bones healthy by eating well, consuming enough calcium and vitamin D, exercising regularly, and keeping up with your checkups. At Home Care Assistance, we can provide support through encouragement to exercise, help with shopping and food preparation, and transportation to medical appointments as needed.
Support of a home care agency like Home Care Assistance, can bring enormous benefit and comfort to your quality of life while living independently at home. Home Care Assistance has viable solutions when it comes to supporting independent living. For more information, get in touch with a Home Care Assistance near me today.
