5 Ways of Keeping Your Bones Strong as You Age

Posted by Scott Cantin in elderly care, Senior Care, Senior Health | 0 comments

As people advance in age, bones lose their density and strength. When left unmanaged, the bones weaken to the point that they easily fracture. Luckily, there are many ways seniors can keep their bones strong during the golden years.

For instance, seniors can enhance bone strength with supplements that support bone health. In particular, they should supplement their diet with calcium and vitamin D. The mentioned nutrients boost bone density.

Discover more ways to strengthen bones from Advancare caregiver services Miami.

1.     Working Out On a Regular Basis

Regular exercise is one of the best ways to enhance bone strength in old age. The workouts stimulate osteoblast production, which increases bone density. Moreover, exercise improves balance, reducing the risk of falls.

While there are many workouts, senior citizens should go for those gentle on joints. These include weight-bearing exercises like walking, jogging, dancing, and stair climbing. High-impact exercises exert excessive pressure on the already weak bones.

2.     Limit Alcohol Intake

Excessive alcohol consumption interferes with the growth and replacement of bone tissue. This is because alcohol inhibits the function of osteoblasts. These are the cells responsible for the production of new bone tissue.

Moreover, alcohol abuse impairs balance and reflexes. As such, senior citizens using alcohol have an increased risk of falls that can lead to fractures.

For this reason, seniors looking to enhance bone strength should limit alcohol intake. Note that years of habit can make it difficult to moderate consumption. The affected seniors can consider rehabilitation to help them quit alcohol use.

3.     Avoid Smoking

Like alcohol, smoking accelerates the breakdown of bone density. The nicotine in cigarettes slows the production of cells that support tissue growth. Moreover, smoking impairs blood flow, limiting the supply of nutrients to bones.

Again, quitting smoking independently is quite hard. As such, the senior citizens looking to quit smoking should seek rehabilitation. Rehabilitation provides custom-tailored strategies that help seniors break free from smoking.

Since rehabilitation facilities aren’t created equal, seniors can seek recommendations from their in-home care services Miami provider to recommend a good facility.

4.     Take a Balanced Diet

A balanced diet is crucial for maintaining strong bones during old age. The reasons? The right food provides the nutrients that support overall wellness. Some of these beneficial nutrients include calcium, vitamins, magnesium, and protein.

The best diet for strong bones should consist of dairy products like milk. Moreover, the diet should not leave out greens like kale and fatty fish like salmon. Nuts, seeds, and lean protein are also great for strong bones.

5.     Schedule Regular Bone Health Checkups

Even with a good diet, lifestyle changes, and workouts, you need to keep an eye on your bones. health. These regular bone health checkups will help detect conditions that compromise bone health.

Many bone health can only be detected through X-rays and other diagnostic tools. They progress without showing symptoms, a reason regular checkups matter.

For instance, bone health checkups can detect osteoporosis, which progresses without noticeable symptoms. Upon detection, doctors will recommend lifestyle changes to manage the condition. Moreover, a doctor can prescribe medication to treat the underlying condition.

Learn More About Bone Health From Advancare Caregiver Services Miami

Advancare is one of the leading caregiver services Miami providers. We are a team of caregivers helping seniors manage everyday tasks in the comfort of their homes. From grooming to feeding assistance, we help make life easier for Miami’s elderly.

Our caregivers are not only qualified. But, they are also bonded and insured so that they can give families. Contact our senior care Miami to learn how we can help your senior loved one enhance bone health.