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4 Ways Elderly Adults Can Prevent Bone Loss

Elderly Care in Laguna Beach CA

Bone loss is usually part of getting older. Most elderly adults have learned to accept that their bodies are in a much more fragile state than they were in their younger days. What they do not realize Elderly-Care-in-Laguna-Beach-CAis that by making a few changes to their lifestyle, they do not have to worry as much about bone loss. Not only will these simple changes make them stronger, but they will also help to prevent fractures and broken bones due to falls. These tips can easily be done by people of various health levels and ages, but for more encouragement and support during these changes, caregivers may be able to help.

Bone Loss Prevention Tips

Do not skimp on good meals

Older adults who live alone often go for pre-packaged foods that are easy to make, but not necessarily healthy. Have a family member or senior care provider help your loved one incorporate these nutrients into their breakfasts, lunches, and dinners.

  • Calcium: Without enough calcium in their diet, they are at a high risk of developing osteoporosis. A lack of calcium could also cause rapid bone loss, broken bones, and low bone mass. This nutrient is found in a variety of foods, such as spinach, broccoli, sardines, salmon, tofu, almonds, and low-fat milk.
  • Vitamin D: Vitamin D is necessary to help absorb calcium from foods. It can be found in sunlight exposure, fortified dairy products, egg yolks, saltwater fish, and liver.
  • Vitamin C: This is another important component to healthy bones. In fact, one study showed that older adults who had high intakes of vitamin C reduced their risk of fractures by up to 50 percent.
  • Protein: Eating about 80 grams a day of protein will help strengthen the bones and reduce the amount of bone loss your loved one endures. Protein can be found in fish, poultry, or eggs.

Get moving

Another way to keep the bones strong and healthy is through exercise. Weight-bearing exercises are the best for the bones because they force the elder to work against gravity. Walking and dancing are other excellent forms of exercise your loved one can start doing for a healthier body. However, if the elder has a mobility issue or other illness that could make exercising difficult, speak with their doctor to find out what workouts will be save for them to do.

Limit Alcohol Use

If the senior is consuming more than 2 ounces of alcohol a day, they could be at risk for bone loss. The reason could be because these adults often have poor nutrition. Or it could have something to do with the increased amount of falls and injuries that are caused because of alcohol use.

Avoid Smoking

Another possible risk factor for bone loss is smoking. In women, smoking could lower estrogen levels, resulting in more bone loss. Both men and women who smoke regularly will be able to absorb less calcium from the foods they eat.

 

With these tips and a little support, your loved one can prevent the loss of bone mass.

 

If you or an aging loved one are considering elderly care in Laguna Beach, CA, please contact the caring staff at Canaan Home Care today! 1-844-CANAAN-1 (1-844-226-2261)

 

Source:

http://www.bidmc.org/YourHealth/Health-Notes/Bones-and-Joints/Bones-As-You-Age/Seniors-Can-Prevent-Bone-Loss-Fractures.aspx

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