5 Ways to Strengthen Bones in the Senior Years

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Seniors need strong bones to prevent injuries that could limit their abilities. However, they’re also at risk for losing bone mass as they age that could cause them to experience a dangerous fracture. You can use these bone-building tips to help your aging loved one strengthen and build his or her bone mass.

1. Start with a Baseline

Bone mass starts decreasing after the age of 30, which means your loved one may already have significant bone loss by the time he or she reaches the golden years. Start by scheduling your loved one to have a bone density test if he or she hasn’t had one already. Typically, bone tests should be done for women after the age of 65 and men after they turn 70, but ask the physician if your loved one should have a screening done sooner.

2. Do Weight-Bearing Exercises

Your loved one’s workouts are great for strengthening muscles and increasing flexibility. However, you should also know that weight-bearing activities place pressure on the bones that stimulates growth. Make sure your loved one does at least 30 minutes of weight-bearing exercise each day, such as walking or yoga, to strengthen his or her bones.

Exercising daily can help seniors strengthen their bones. Clearwater senior home care professionals can be a wonderful boon to seniors. Whether they require around-the-clock supervision or just need assistance with exercise and household tasks a few days a week, seniors can enjoy a higher quality of life with the help of trusted in-home caregivers.

3. Eat for Better Bone Health

Proper nutrition is essential for bone growth, and your loved one should aim to eat a variety of different foods with the nutrients necessary to build stronger bones. For instance, leafy green vegetables have calcium and vitamin D that are known for building bone mass. If your loved one can tolerate dairy products, then cheese, milk, and yogurt are all excellent sources of calcium. Encourage your loved one to choose low-fat options whenever possible.

Family caregivers might find it difficult to prepare healthy meals for their loved one because of lack of time or personal responsibilities. Clearwater respite care professionals can assist seniors with a wide array of daily tasks, offering family caregivers the chance to focus on other personal responsibilities or take a break to prevent burnout. Whether it’s for a few hours a day or a few days a week, respite care is the perfect solution for family caregivers who are feeling overwhelmed.

4. Get Outside in the Sunshine

A person’s body must have exposure to sunlight to be able to properly absorb vitamin D. While your loved one should typically avoid sunlight and use sunscreen, you may need to encourage him or her to spend some time in the sun. Keep in mind the time in the sun should be kept short, and your loved one should still avoid going outside without sunscreen during the peak times of the day. However, five to ten minutes in the sun a few days a week can prevent vitamin D deficiencies.

5. Inquire About Supplements

Some seniors have difficulty absorbing specific nutrients from their food, and your loved one may be at risk for developing brittle bones if he or she has a digestive disorder known to cause malnutrition, such as Crohn’s disease. If this is the case, ask the physician if your loved one might need to take supplements. While vitamins should only be taken under the recommendation of a doctor, supplementing with vitamin D, calcium, or omega-3 fatty acids could strengthen your loved one’s bones.

If your elderly loved one needs help maintaining a high quality of life while aging in place, reach out to Home Care Assistance, a trusted provider of Clearwater elderly care. Our caregivers provide transportation to and from medical appointments and social events, nutritious meal preparation, assistance with daily exercise, and help with everyday tasks like bathing, grooming, and light housekeeping. To learn about our premier in-home care services, give us a call at (727) 330-7862 today.