Four Ways to Promote Bone Health in Aging Seniors

Four Ways to Promote Bone Health in Aging Seniors

Four Ways to Promote Bone Health in Aging Seniors

It is no secret that our bodies weaken as we age, especially our bones.  With the deterioration of bones, you may suffer from trip and fall accidents that result in injuries.  Many seniors may already struggle with limited mobility as it is, so a broken or injured bone can really decrease the quality of their life.  As you age, it is essential to take better care of your bone health.  These are a few ways to promote bone health in the daily life of your senior loved ones.

Stay Active

Weight-bearing exercises are an excellent step to increase and maintain bone mass. If you have osteoporosis or are at risk of acquiring it, talk to your orthopedic surgeon about which exercises are best for you.  For example, you should opt to take the stairs when you can.  Also, consider doing strength of resistance training to support healthy bones and muscles.  Many people will work with therapists that provide home health care in Philadelphia, PA to strengthen their bones.

Increase Vitamin D Consumption

Vitamin D assists your body in retaining bone-strengthening nutrients and absorb calcium that's available in foods. Your bones may deteriorate if you don't get enough vitamin D, increasing your risk of fracture.  Consume vitamin D-fortified cereal, eggs, fortified orange juice and yogurts, fortified rice and soy beverages, as well as fatty fish.  Also, make sure that you are getting minimum of 5 to 10 minutes of sun exposure per day.  Spending some time in the sun aids your body's natural absorption of vitamin D.

Lower Your Caffeine Intake

Caffeine consumption can reduce the quantity of calcium absorbed. Adults should consume no more than 400mg of caffeine per day (about 2-3 cups of coffee per day). Pregnant and breastfeeding ladies should limit their caffeine intake to no more than 300 mg per day.  Similarly, the loss of mineral density is also highly associated with excessive alcohol consumption. If you drink, limit yourself to no more than 2-3 drinks each day.

Eat More Calcium

Calcium aids in bone strength and the prevention of osteoporosis. Adults should consume 1000 to 1200 milligrams of calcium every day.  Many people that are aging will add a calcium vitamin to their routine.

There are a few ways that you can get more calcium in your diet, including:

  • Consume oatmeal fortified for breakfast - Considerably, a bunch of non-sweetened instant oatmeal includes more than 100 mg of calcium4, roughly 10% of the required daily intake. Get the one that has nutrients added, but no sugar added. Combine your whole almond milk, milk, or yogurt with additional calcium oatmeal for extra calcium intake.
  • Increase your intake of nuts, beans, and leafy greens - Calcium is abundant in walnuts, almonds, traditional baked beans, and pistachios, and white beans. Kale, bok choy, and collard greens are suitable alternatives.
  • Tinned seafood - Canned sardines, salmon, and shrimp are all packed with high protein and calcium. Salmon is also a significant source of omega-3 fatty acids.
  • Take a calcium supplement.

These are just a few tips to help you encourage the growth of your healthy bones as you age.  By changing your habits and being more conscious of your bone health, you can avoid any unnecessary bone breaks or issues later in the life.  If you are looking for quality home health care in Philadelphia, PA, contact us to hear about our services today.

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