How Can I Promote Bone Health in My Elderly Loved One?

As you age, your bone health will naturally deteriorate. Although this is somewhat inevitable, it is still something that you can control by making healthy decisions for your diet and lifestyle. When you have an aging loved one, you want to ensure that they are taken care of in every way, which includes everything from bone health to home health care in Philadelphia, PA. As experts in caring for elderly, we have all the tips to help promote healthy bones in your aging loved ones.

Eat a Vegetable Rich Diet

As you grow old, making vegetables a part of your diet is necessary. Vegetables are great for bones. Vegetables are rich in Vitamin C. They also promote the production of bone-forming cells. The antioxidants in Vitamin C also prevent damage to bone cells. A good number of vegetables in your diet will also improve bone density. Better bone density is very necessary for older women.

Exercise Regularly

The right exercises are also very beneficial for healthy bones. Weight-bearing and high-impact exercises allow better bone formation. It is a myth that strength training exercises will weaken your bones. These exercises prevent bone loss in older age. Be sure to not exceed your comfort level when you exercise and always listen to your body. Simple movements, like stretching or light walking, are beneficial.

Increase Your Protein Intake

Protein intake is very necessary for bone maintenance. 50% of our bones are made of protein. Low protein intake results in poor calcium absorption, eventually leading to bone breakdown. High protein intake will benefit your bones in older age and weight loss.

Eat Vitamin D & K

Vitamin D and K also play a key role in healthy bones. Vitamin D is essential for increasing your calcium retention and protecting against osteoporosis, which is common in elderly people. When you have poor levels of vitamin D, you can suffer from bone loss and decreased bone density. Similarly, vitamin K is also helpful in better bone formation and calcium loss prevention. It is essential to take these vitamins each day as you age.

Maintain a Healthy Weight

It is important to maintain a healthy weight for healthy bones. If your weight is too high or too low, your BMI, then your bones will weaken. To get healthy and strong bones, maintain your weight at a healthy point.

Take Magnesium and Zinc

Magnesium converts Vitamin D into an active form that helps better calcium intake. Magnesium is found in trace amounts in food sources, but you can use supplements if you have a deficiency. Zinc maintains the mineral portion of our bones. It also increases bone growth in children. Older people need zinc to maintain a healthy bone density.

Avoid Tobacco and Alcohol

Research shows that tobacco use can cause weak bones. Similarly, drinking many alcoholic beverages in women can increase the risk of osteoporosis. Hence, you should avoid drinking and smoking for the sake of our bones.

These are just a few tips to help promote healthy bones in your aging loved ones. If you are looking for extra help in the home, trust Empire Home Health Care in Philadelphia, PA to assist with any of your caregiving needs.