Tips for Keeping Your Bones Healthy as You Age
As we age, our bones tend to become more fragile, increasing the risk of fractures and affecting our ability to stay active and independent. At Home Care Assistance Central Coast, we understand the importance of maintaining bone health and offer support to help our clients stay strong. Here are some tips to help keep your bones healthy as you age.
Ensure Adequate Calcium Intake
Calcium is vital for bone strength, with 99% of the body’s calcium found in the bones. Adults aged 71 and older need about 1,100mg of calcium daily, though many do not meet this target. Dairy products are excellent sources, and for those avoiding dairy, plant-based milks, leafy greens, nuts, seeds, and tofu are good alternatives. If you’re not getting enough calcium, consult your GP about supplements.
Maintain Vitamin D Levels
Vitamin D is necessary for calcium absorption. Sun exposure helps produce vitamin D, but this becomes less efficient with age. Foods like fatty fish, fortified foods, and egg yolks are good sources of vitamin D. If your levels are low, talk to your doctor about supplements.
Follow a Balanced Diet
A balanced diet provides essential nutrients like magnesium, potassium, and vitamins C and K, which support bone health. If shopping and cooking are difficult, Home Care Assistance Central Coast can help with meal planning, shopping, and preparation to ensure a nutritious diet.
Avoid Smoking and Limit Alcohol
Smoking and excessive alcohol intake are harmful to bone health. Quitting smoking, even later in life, is beneficial. Seek support from your GP or organisations like Quit if needed. Limit alcohol to one drink per day and talk to your doctor if you need help reducing alcohol consumption.
Exercise Regularly
Weight-bearing and strength training exercises help maintain bone density. Activities like walking, dancing, and climbing stairs are effective. Aim for 30 minutes most days, and include strength training 2-3 times a week. If you need support, a Care Professional can assist with transport to exercise centers or provide supervision at home.
Keep Up with Medical Checkups
Regular checkups should include bone health assessments and monitoring of calcium and vitamin D levels. Early detection and treatment of issues can prevent complications. Discuss with your GP if any medications affect bone health and seek advice on minimising their impact.
Maintaining bone health is crucial for overall well-being and independence. Home Care Assistance Central Coast is here to support you with exercise, meal preparation, and transportation to medical appointments to help you stay healthy and active.
Support from a home care agency like Home Care Assistance can greatly enhance your quality of life while living independently. For more information, contact our team today.