As your senior parent ages, their bodies become more susceptible to changes in health. After the age of 65, it's especially important to focus on strong bones and healthy joints as a way to prevent diseases like osteopenia or osteoporosis from occurring. Luckily, there are several ways one can improve bone strength after the age of 65. This includes simple lifestyle changes such as the following ways:
1. Exercise
Exercise is one of the best ways to improve your senior loved one's bone health and strength. Weight-bearing exercises such as walking or jogging help keep the bones strong by putting pressure on them, which helps to increase calcium absorption and stimulate new bone growth.
Additionally, resistance training not only strengthens the muscles but also helps protect against age-related decline in both muscle and bone mass. This can also improve posture and reduce falls, which can have serious repercussions for seniors with fragile bones. Per their doctor’s advice and recommendation, find a balance of exercises that challenge your senior loved one's ability.
2. Diet
Pay attention to your senior loved one's nutrition. Eating a healthy balanced diet rich in calcium-rich foods like leafy greens, nuts, and dairy products is essential for maintaining strong bones and joints.
Vitamin D can also help the body absorb more of the necessary minerals needed for bone health, such as magnesium and phosphorus. Getting adequate amounts of protein from sources like eggs, tofu, or fish provides amino acids, which are essential building blocks for collagen production. This can help keep your senior parent's muscles moving smoothly and their joints lubricated.
3. Supplements
Although diet and exercise are essential factors in improving bone strength, adding supplements to your senior loved one's routine can also provide extra support. Calcium-rich supplements not only help increase the absorption of calcium but they can also reduce any deficiencies of other minerals like vitamin D or magnesium, which are needed for strong bones.
Vitamin D is naturally produced by our bodies when exposed to sunlight, but taking a supplement is still recommended for those who lack adequate exposure or have difficulty absorbing the vitamin through their diet. Magnesium helps build and repair bones, so supplementing it into your senior loved one's daily routine will help maintain healthy bone density over time.
4. Other Considerations
In addition to making healthy lifestyle choices, there are several other considerations your senior loved one could take when trying to improve bone strength after age 65. Avoid smoking as it increases the risk of fractures and osteoporosis due to the decrease in blood flow and reduced levels of vital minerals like calcium in the body.
Limiting alcohol consumption is essential for maintaining strong bones and joints since alcohol interferes with vitamin absorption. It can lead to an increased risk of fractures over time. Finally, getting adequate sleep every night helps increase energy levels, improves healing times, and reduces stress hormones, which will benefit your senior loved one's overall well-being as well as help keep their bones healthy for years to come.
Senior Helpers Lancaster County Provides Care for Seniors Who Want to Age in Place
Maintaining healthy bones and joints after the age of 65 is essential for remaining active and independent. These changes can help your senior loved one not only stay strong but also remain independent for years to come.
Senior Helpers Lancaster County offers services to take care of daily chores and make it a little easier for your senior loved one to age in place in Denver, Stevens, Ephrata, Akron, Lititz, Lancaster, Leola, Manheim, New Holland, or Mount Joy. Contact us today to learn more!