Skip to main content
How to Keep Your Bones Strong as You Age - Home Care Assistance Sydney East

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.

Request a Call Back
Home Care Assistance run by Jeremy and Samantha, a lovely couple with a caring attitude and a family themselves. After bringing my Mum to Sydney and needing expert help immediately I found HCA online... and liked their story. As soon as they walked in our door, we knew we were safe. I liked the fact that there was direct contact with the owners and nothing was too much trouble. The carers selected for Mum were perfect for her and very capable. Unfortunately Mum has had to move to a nursing home now but I would happily recommend this wonderful business to anyone with aged care needs.read more
As a former employee of this company working in the office and as a Carer, I cannot recommend this company enough. They genuinely care for their clients and employees. I loved working there with... Jeremy and his staff, but unfortunately had to leave due to relocation. I would not hesitate to recommend HCA Syd East to all clients who are aged and/or with disabilities to engage this service provider for all their vital services to enable you to live and enjoy staying in your own home and to be as independent as possible. Jeremy and his staff really listen to your needs, goals and aspirations and do their very best to match you up with a compatible and suitably qualified Carer. Nothing is too much trouble.read more
Great team
Jeremy is a really good man, he has fantastic family values and cares for everyone. I would definitely recommend Health Care Assistance to help you and your family
Very happy with this Company looking after my Home Care Package. Very friendly staff and always available to arrange things. Also the home care and help in garden is excellent and I couldn't do... without them.read more
As We are the Family With kid experienced to stay by this agent, I can not recommend this company enough. They genuinely care for their clients, whenever I asked for help a person I contact with... always try her best to help that I most thankful for her.read more
This is the best home care company in Australia !