With age, the importance of maintaining bone health increases, especially since seniors’ quality of life can be greatly impacted by osteoporosis and other bone-related disorders. Although bone density is influenced by genetics, bone health can be significantly impacted by lifestyle decisions. With this in mind and home care assistance by their sides, seniors can incorporate some of the following tips to ensure they’re doing all they can to maintain the health of their bones.
A Good Diet Provides Energy for Strong Bones
When exploring bone health, seniors should take a look at their diets and consider the following advice:
- Calcium and Vitamin D: The development and maintenance of bone density depend heavily on calcium. For this reason, foods high in calcium, such as dairy, leafy greens, and fortified cereals, should be a goal for seniors. Also, the absorption of calcium requires vitamin D. Seniors can keep their vitamin D levels in check by eating foods like fortified milk and fatty fish and by spending time in the sun.
- Balanced Diet: Eating a diet high in fruits, vegetables, lean meats, and whole grains promotes bone density and general health. Also, nuts, seeds, and whole grains are good sources of magnesium and phosphorus, which are also beneficial to bone health. With home care assistance, seniors can try new recipes and ways to fix foods to enjoy a more well-rounded diet.
- Stay Hydrated: It’s critical for seniors to stay hydrated for general health, which includes bone health. Sufficient hydration promotes the absorption of vital nutrients and preserves the health of bone structures.
Strengthening Bones Through Exercise
Weight-bearing exercises, such as running, dancing, and walking, help in the development and maintenance of bone density. Additionally, seniors can increase bone density and strengthen the muscles that surround their bones by lifting weights or utilizing resistance bands. Strength training also improves coordination and balance, which reduces the risk of falling. Last but not least, seniors should be encouraged to work on their flexibility as well. This can be done by incorporating balancing exercises such as yoga or Tai Chi. Also, exercises for flexibility can increase general mobility and lower the chance of injury.
The Dangers of Smoking on Bone Health
Smoking weakens bones and raises the risk of fractures by reducing bone density and compromising blood supply to the bones. However, for seniors who have smoked for many years, giving up the habit is often easier said than done. Seniors struggling with smoking should be encouraged to talk with their medical team.
Managing Chronic Illnesses
Bone health can be impacted by long-term illnesses like diabetes and rheumatoid arthritis. Not only that, but the medications used to treat certain conditions may also affect bone density. If seniors are dealing with chronic conditions, it’s important for them to talk with their medical team about regular bone density tests.
The Indirect Effect on Social and Mental Health
Physical well-being is influenced by social relationships and mental health. Depression and stress can have a detrimental effect on one’s general wellbeing and amount of physical activity. By promoting an active and satisfying lifestyle, social interaction and stress management can also positively impact bone health indirectly.
Age-related changes in lifestyle have a big impact on bone health. Seniors should take proactive measures to promote their bone health by concentrating on the tips and tricks above. With home care assistance and support from their medical team, they can make any necessary changes and give their bone health a boost.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7909112/
If you are considering home care assistance in Summerlin, NV for an aging loved one, please contact the caring staff at Golden Heart Senior Care of Summerlin. 702-800-4616