How to Keep Your Bones Healthy as You Age

As we age, our bones can become more fragile, leading to fractures that cause pain and limit our mobility and independence. Healthy bones are crucial for staying active and enjoying a good quality of life. At Home Care Assistance, our Care Professionals witness the impact of fragile bones and work diligently to help clients maintain bone health. Here are some strategies to help you and your loved ones keep your bones strong as you age:

Ensure Adequate Calcium Intake

Calcium is vital for strong bones, as 99% of the body’s calcium is stored in them. Adults aged 71 and over should aim to consume about 1,100mg of calcium daily. Unfortunately, around 90% of this age group does not meet this requirement. Dairy products like milk, cheese, and yogurt are excellent sources of calcium. For those who cannot consume dairy, alternatives such as plant-based milks, leafy green vegetables, nuts, seeds, and tofu are good options. If you find it challenging to get enough calcium from your diet, consult your GP about supplements.

Maintain Adequate Vitamin D Levels

Vitamin D is essential for calcium absorption and overall bone health. Sun exposure helps our bodies produce vitamin D, but this process becomes less efficient as we age. Additionally, opportunities for sun exposure may be limited during winter. Foods rich in vitamin D include fatty fish, fortified foods, and egg yolks. If your vitamin D levels are low, speak to your doctor about supplementation.

Follow a Balanced Diet

While calcium and vitamin D are crucial for bone health, other nutrients such as magnesium, potassium, and vitamins C and K also play important roles. A healthy, balanced diet provides these essential vitamins and minerals. If shopping and cooking are challenging, home care services can help with meal planning, shopping, and preparation, ensuring a nutritious diet.

Quit Smoking and Limit Alcohol Consumption

Smoking and excessive alcohol intake are harmful to bone health. Quitting smoking, even after many years, can benefit your bones. For help with quitting, consult your GP or organizations like Quit. Excessive alcohol can interfere with calcium absorption, so limit alcohol intake to one drink per day. If you need help reducing alcohol consumption, seek guidance from your GP.

Exercise Regularly

Regular exercise, including weight-bearing and strength training, helps maintain bone density and strength. Weight-bearing exercises can be as simple as walking, dancing, or climbing stairs. Aim for 30 minutes of weight-bearing exercise most days of the week. Strength training, such as lifting weights or using resistance bands, should be done 2-3 times weekly. Weights don’t need to be heavy—just enough to build and maintain muscle mass. For those who need support or motivation to exercise, a Care Professional can provide transportation, supervision, and encouragement.

Stay on Top of Checkups

Regular medical checkups often include assessments of bone health and calcium and vitamin D levels. Attending these checkups and following up on test results is crucial for maintaining bone health. Early identification and treatment of issues can reduce the risk of fractures and complications. Additionally, ask your GP if any medications you are taking could affect bone density and discuss steps to mitigate these effects.

Maintaining bone health is vital for overall well-being and independence. By eating a balanced diet, ensuring adequate intake of calcium and vitamin D, exercising regularly, and keeping up with medical checkups, you can support your bone health. Home Care Assistance can provide valuable support, from encouraging exercise to helping with meals and transportation to appointments. For more information, contact your local Home Care Assistance today.