How to Keep Your Bones Strong as You Age
As we age, maintaining bone health becomes increasingly important to prevent fractures, pain, and loss of mobility. At Home Care Assistance Sydney East, we understand the challenges of fragile bones and work with clients to help them stay strong and active. Here are some effective strategies to maintain bone health as you get older.
Ensure Sufficient Calcium Intake
Calcium is essential for bone health, with the majority stored in the bones. Adults over 71 need about 1,100mg of calcium daily, though many do not meet this requirement. Dairy products are excellent sources of calcium, and for those avoiding dairy, plant-based options, leafy greens, nuts, seeds, and tofu are suitable alternatives. Consult your GP about calcium supplements if needed.
Maintain Adequate Vitamin D Levels
Vitamin D is crucial for absorbing calcium. Sun exposure helps produce vitamin D, but this process becomes less efficient with age. Foods rich in vitamin D include fatty fish, fortified foods, and egg yolks. If your levels are low, talk to your doctor about supplements.
Follow a Balanced Diet
A balanced diet provides not only calcium and vitamin D but also other nutrients like magnesium, potassium, and vitamins C and K, which are vital for bone health. If preparing healthy meals is challenging, Home Care Assistance Sydney East can assist with meal planning, shopping, and cooking to ensure a balanced diet.
Avoid Smoking and Limit Alcohol Intake
Both smoking and excessive alcohol consumption are harmful to bone health. Quitting smoking, regardless of age, benefits your bones. Seek support from your GP or organisations like Quit if you need help stopping. Limit alcohol to one drink per day and consult your doctor if you need help reducing alcohol consumption.
Exercise Regularly
Regular exercise, especially weight-bearing and strength training, helps maintain bone density. Activities like walking, dancing, and stair climbing are beneficial. Aim for 30 minutes most days, and include strength training 2-3 times a week. If exercising alone is difficult, a Care Professional can provide support and encouragement.
Keep Up with Medical Checkups
Regular medical checkups should include assessments of bone health and levels of calcium and vitamin D. Early detection of issues can prevent complications. Discuss with your GP if any medications may impact bone health and seek advice on mitigating their effects.
Maintaining bone health is essential for a good quality of life. Home Care Assistance Sydney East is here to support you with exercise, meal preparation, and transportation to medical appointments to help you stay healthy and independent.
Support from a home care agency like Home Care Assistance can greatly improve your quality of life while living independently. For more information, contact our team today.
