How Seniors Can Maintain Good Bone Health

At Senior Homecare by Angels, our at-home care providers can help your loved one eat right and exercise to maintain strong bone mineral density

As they reach their golden years, seniors face many age-related issues. One of them is the loss of bone mineral density that can lead to a condition called osteoporosis. This illness weakens the bones and makes them too fragile. Seniors who have osteoporosis easily get injured and suffer from bone fractures. Since this condition doesn’t cause any pain, most seniors do not notice they have osteoporosis until it is too late.

Older adults who fracture a bone often need a lot of time to recover and require at-home care from a family member or a professional. Unfortunately, falls and broken bones can easily lead to a loss of independence and reduced quality of life.

However, with some simple lifestyle changes, your loved one can maintain their bone health and reduce their risk of osteoporosis. Whether they have been diagnosed with this illness or not, these tips will help them maintain bone mineral density.

Follow a Nutritious Diet

The first step towards good bone health is a well-balanced diet. In order to prevent falls and bone fractures, seniors should get enough calcium and vitamin D during the day. According to Osteoporosis Canada, seniors over the age of 50 should get 1,200 mg of calcium and 800-2,000 IU of vitamin D daily.

Calcium

Most of our body’s calcium is stored in the skeleton. However, when the levels of calcium in the blood become low, the body takes the amount that is missing from the bones, which can lead to low bone mineral density.

Our at-home care services can ensure that your loved one eats plenty of calcium-rich foods such as dairy products; green vegetables; canned fish with soft and edible bones; fruits like oranges, peaches and dried figs; nuts; and calcium-fortified foods. Our caregivers can plan and prepare delicious meals that are high in calcium so they can get their daily recommended amount. We can also remind your loved one to take calcium supplements.

Vitamin D

In order to maintain good bone health, your loved one should also get enough vitamin D during the day. Since seniors are not able to absorb enough vitamin D through the sun’s rays, they need to take supplements and eat foods that are rich in this vitamin. Our caregivers can ensure your parent’s diet includes sardines, tuna and mackerel, cod liver oil, and foods specifically fortified with vitamin D.

Exercise

Getting enough exercise and staying active can improve your loved one’s bone health. Aside from slowing the rate of bone loss, physical activity builds muscle, and increases strength, coordination, balance, and flexibility. To reduce the risk of getting osteoporosis, your loved one can try weightlifting, dancing, Tai chi, aerobics, or walking.

Our at-home caregivers can accompany your loved one as they exercise and make sure they’re safe. Additionally, we can arrange transportation to the gym or fitness classes so your loved one can get the exercise they need.

At Senior Homecare by Angels, we are dedicated to providing excellent at-home care. Our caregivers can improve your loved one’s overall quality of life and help them stick to healthy habits, thus improving their bone health.

Contact your local Senior Homecare by Angels office to learn how we can help your loved one.
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