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4 Easy Ways to Keep Senior Bones Healthy and Strong

Bones have a tendency to weaken with age, which makes it important for seniors to take measures that may help prevent any deficiencies or accidents. The staff at North Coast Home Care Assistance, a leading provider of aged care, has a few tips for helping your senior loved one keep healthy and strong bones.

1. Get Plenty of Calcium

Calcium is the building block for healthy bones. Women over 50 should get 1,200 mg of calcium a day, while men aged 51 to 70 should get 1,000 mg daily and 1,200 mg after age 70. The following are good sources of dietary calcium:

  • Salmon with bones
  • Sardines
  • Broccoli
  • Almonds
  • Kale
  • Soy

2. Don’t Forget Vitamin D

The body needs vitamin D to absorb calcium. The recommended daily allowance of vitamin D is 600 IUs, which increases to 800 IUs for seniors aged 71 and older. Sunlight is an excellent source of vitamin D, but this vitamin is also found in the following foods:

• Tuna
• Sardines
• Fortified milk
• Egg yolks

3. Increase Physical Activity

Weight-bearing activities can slow bone loss and increase bone strength. Some good bone-building exercises for your loved one might include:

• Walking
• Yoga
• Tai Chi
• Dancing
• Golf

4. Talk with a Physician

It is a good idea to make an appointment with a doctor to evaluate your loved one’s risk factors for osteoporosis and order tests to evaluate bone density. If tests reveal bone loss, the doctor can prescribe medications or other therapies to build and preserve bone mass.

Does your loved one need assistance acquiring the right healthy foods and getting ample exercise to maintain healthy bones? If so, reach out to Home Care Assistance, a trusted provider of live-in and part-time hourly care in North Coast. To help better assist your loved one with regular exercise and preparing healthy meals, all of our caregivers are trained in the Balanced Care Method, which can help promote senior wellness through factors like diet and physical activity. To find out more information and schedule a free in-home consultation, contact a qualified Care Manager today at (02) 6646 3527.