How Seniors Can Maintain Healthy Bones
Home Care Deerfield Beach FL
The bones become increasingly brittle as seniors age. Weakened bones occur for a number of reasons, one being the fact that many older adults lack the amount of calcium and vitamin D their bodies need to keep their bones healthy. If your loved one lived by themselves, they may need help and encouragement from caregivers or home care providers in order to make healthy choices for their body.
Tips for Healthy Bones
Increase Vitamin D Intake
Vitamin D helps the bones absorb calcium in order to keep them healthy and strong. Adults between the ages of 19 and 70 should receive 600 international units per day, while adults over the age of 71 should have about 800 international units. Vitamin D can be found in egg yolks, fortified cereals and milk, tuna, sardines, and sunlight.
Eat Plenty of Calcium
Getting plenty of calcium each day will protect the body from osteoporosis and other disease that could affect the bone density. Adults between the ages of 19 and 70 should have about 1,000 milligrams of calcium a day, while adults over the age of 71 should have 1,200 milligrams. Calcium can be found in dairy products, almonds, kale, broccoli, and soy products.
Exercise More
By getting plenty of exercise per day, the bones will become stronger and will reduce the risk of bone loss. Weight bearing exercises are low-impact exercises that will keep the elder healthy without over exerting themselves. Walking, climbing stairs, jogging, and walking will help keep their bones strong.
Refrain from Using Substances
Alcohol and tobacco use can actually cause the process of losing bone mass to speed up. To prevent this from happening, avoid using these substances. If they must drink, men should have no more this two drinks and women should only have one drink.
Pay Attention to Their Recent Health History
Has your loved one been hospitalized for a hip fracture or broken bone? If so, they could be suffering from bone loss. Talk to their doctor to get tips in how to salvage their bone density and strengthen it for a healthy future.
Lose Extra Pounds
If your loved one is overweight, they could be putting more stress on their bones and joints. Encourage your loved one to eat a healthy diet, exercise, and get plenty of rest in order to lose. Any extra weight their body is holding on to.
Bone health becomes even more important with age. Help your loved one keep their bones healthy and strong for years to come by following these tips.
Source: http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
If you or an aging loved one are considering Home Care Services in Deerfield FL to provide companionship, compassion and motivation, please contact the caring staff at Responsive Home Care. Call today 954-486-6440.
