Owner's Blog

How to Improve Bone Health

By Dawn Hill

Half of all women and one quarter of all men over the age of 50 will experience a broken bone related to osteoporosis. Osteoporosis is a condition in which bones become less dense and more susceptible to breaks. Although people reach their peak bone mass at around the age of 30, it’s still possible for older adults to improve their bone health. Below are some ways you can help your aging relative to achieve better bone health.

Get a Bone Density Test

Knowing the state of your aging relative’s bone density can help you to know what steps you need to take to prevent them from breaking a bone or developing complications. The test is painless and non-invasive. It simply involves the older adult lying on a padded cushion while x-rays are used to measure bone density.

Consume More Calcium

According to the Mayo Clinic, the recommended amounts of daily calcium based on age and gender are:

  • Men aged 51-70: 1,000 mg.
  • Men aged 70 or Older: 1,200 mg.
  • Women over the age of 50: 1,200 mg.


Talk to the doctor about whether your aging relative should take a calcium supplement. In addition, include calcium rich foods in their diet, such as dairy products, broccoli, almonds, and soy products.

Don’t Forget the Vitamin D

The body requires vitamin D to absorb calcium. Up to the age of 70, older adults of either gender need 600 international units (IUs) of vitamin D per day. At the age of 71 they need 800 IUs per day. Again, talk to a doctor before starting the older adult on a vitamin D supplement. Food sources of vitamin D include oily fish, fortified milk, and egg yolks. Sunlight is also a source of vitamin D.

Stay Physically Active

Physical activity helps to build muscles, which supports bones and joints. Weight-bearing exercises encourage bones to produce more bone tissue, making them stronger. Some examples of weight-bearing exercises are:

  • Walking.
  • Jogging.
  • Tennis.
  • Climbing steps.

Home care can assist your aging relative to take steps to improve their bone health. A home care provider can drive them to an appointment for a bone density test. If the doctor recommends medications or supplements, home care can remind them when it is time to take them. Home care providers can also help older adults to be more physically active by including them in household activities, going for walks, or taking them to group exercise classes.

Sources

https://www.webmd.com/osteoporosis/features/building-stronger-bones
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
https://www.everydayhealth.com/senior-health/osteoporosis/7-ways-improve-bone-health-after-age-50/

IF YOU OR AN AGING LOVED-ONE ARE CONSIDERING HOME CARE SERVICES IN HUNTERSVILLE, NC, PLEASE CALL THE CARING STAFF AT HOME HELPERS HOME CARE. WE SERVE CLIENTS IN MOORESVILLE, STATESVILLE, DAVIDSON, CORNELIUS, HUNTERSVILLE, DENVER, CONCORD, KANNAPOLIS, AND THE CHARLOTTE METRO AREA. CALL TODAY: (704) 909-7958