Maintaining strong bones becomes increasingly important as we age. After 50, bone density naturally decreases, making seniors more susceptible to fractures and osteoporosis. The good news is that there are plenty of effective strategies to support bone health, and companion care at home can help seniors gain a better understanding of these strategies in order to create a tailored plan that works best for their needs, starting with these eight essential tips.
- Calcium: Calcium serves as the primary building block for the body’s framework. For seniors, it’s important to get 1,200mg daily through a combination of diet and supplements if necessary. Excellent sources include dairy products, fortified plant milks, canned fish with bones, and leafy greens like kale and collard greens.
- Vitamin D: Without adequate vitamin D, the body cannot properly absorb calcium. Many seniors are deficient in this crucial nutrient, especially those who spend a limited time outdoors. Seniors can talk with their medical team about a daily supplement of 800-1000 IU to ensure they’re not deficient, as well as try to get 15-20 minutes of sunlight exposure. Companion care at home can help with this by encouraging seniors to take daily walks around the neighborhood or in a nearby park.
- Weight-Bearing Exercise: Physical activity that forces seniors to work against gravity stimulates bone formation. Walking, dancing, stair climbing, and resistance training are excellent options for seniors. Even those with mobility issues can benefit from chair exercises that incorporate light weights or resistance bands. If possible, they should aim for 30 minutes of weight-bearing activity most days of the week.
- Balance Training to Prevent Falls: Strong bones matter little if falls put them at risk. Balance exercises like tai chi, yoga, or simple standing poses can significantly reduce fall risk. Many senior centers offer classes specifically designed for improving stability and coordination. If options aren’t available, companion care at home can help seniors find viable alternatives online so they can exercise at home.
- Protein: Protein makes up approximately one-third of bone mass and is essential for bone health maintenance. Seniors should consume adequate protein from sources like lean meats, fish, eggs, dairy, beans, and nuts. The goal is to consume 1-1.2 grams of protein per kilogram of body weight daily.
- Bone Density Testing: Regular bone mineral density tests are recommended for women over 65 and men over 70, or earlier for those with risk factors. This painless scan helps identify osteoporosis before fractures occur and allows for proactive treatment.
- Consider Medication When Appropriate: For seniors with osteoporosis or very low bone density, prescription medications can help slow bone loss or even increase bone density. Caregivers can encourage seniors to discuss their options with their healthcare provider if tests reveal concerning results.
- Address Other Health Conditions: Certain medical conditions like thyroid disorders, celiac disease, and rheumatoid arthritis can impact bone health. Ensuring these conditions are well-managed can help protect seniors’ bones.
By implementing these evidence-based strategies, seniors can significantly improve their bone health and reduce fracture risk. It’s never too late to start caring for the bones—even small changes made consistently can yield significant improvements in bone density and strength. Before making major changes to their diet, exercise routine, or supplement regimen, seniors should always consult with their healthcare provider to develop a personalized plan that addresses their specific bone health needs. Companion care at home can help them practice what they want to say, as well as jot down their concerns to get the most out of their appointment.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health
https://www.gradyhealth.org/blog/10-ways-to-keep-your-bones-healthy/
If you or an aging loved one are considering companion care at home in Exeter, NH, please contact the caring staff at Assisting Hands Home Care – Seacoast NH today! 603-824-8200
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