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Tips for Keeping Your Bones Healthy as You Age - Home Care Assistance Central Coast

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.

Let us help you

Home Care Assistance Central Coast can help. Call Our Local Team today for your complimentary in-home assessment.

Call Your Central Coast NSW Team

Contact the team at Home Care Assistance Central Coast anytime
(02) 4314 7111 or by email at

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 more
Great team
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 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 more
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
This is the best home care company in Australia !
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 more