Aging has its impact on the bones. As one ages, bone loss is bound to happen. But, this bone loss can cause osteoporosis when bones become so thin that they can break. These weakened bones can lead to problems like fracture and falls. So, taking care of bones is quite important as they are literally the support system of the body. Studies suggest, every adult requires 1000 mg of calcium every day for bone strength. This requirement increases by another 200 mg for women after menopause and for men after the age of 70. But, the right nutrition can go a long way in keeping your ageing senior’s bones healthy and strong. This right nutrition needs to be the perfect balance of Calcium, Protein, Vitamin D, Vitamin K, Potassium and Magnesium. These are the vital nutrients, vitamins and minerals, which help the human bones to remain strong and could be planned out by our in home care providers.
Here is how you can plan your senior’s diet and daily regime, which will help strengthen their ageing, weak bones
1. Calcium-Rich Food:
Calcium is necessary for healthy, good bones, so you need to carefully choose between the different dairy and non-dairy calcium rich food products. Among others, milk, yogurt, cheese and kefir are some good dairy options. Likewise, green leafy vegetables, nuts, soya, beans and seeds can be some good non-dairy sources of calcium. So, include these food items in your elderly’s diet helping them have strong bones.
2. Add Vitamin D Too:
Along with calcium, Vitamin D is also a prerequisite as it helps to absorb the calcium, which one obtains from the calcium rich food. Include egg yolks, milk, fortified orange juice, soy and rice beverages to get enough Vitamin D every day. In addition, as and when possible, take your senior out for a walk under the sun to get the dose of Vitamin D with ease for bone health.
3. Other Vital Nutrients:
Getting your senior enough Vitamin K, potassium, magnesium and protein are also essential for better absorption and use of calcium. Vegetables, fruits, legumes, nuts, whole grains and fish can provide these other vital nutrients. Even including protein rich food is important as protein helps to build muscle and keeps the bones strong. Include these nutrients and vitamins for bone health.
4. Workout Regime:
Staying physically active is important for your ageing senior too. Try to plan a workout regime for them, ensuring they stay active for at least 150 minutes every week. Opt for workouts, which are not very strenuous, but help the weak bones. Plan strength training, walking and yoga sessions for the senior, so that they can do it with ease and get the necessary strength.
5. Minimise Caffeine Intake:
For the bone strength, reducing the intake of caffeine is also important. The increased intake of caffeine decreases the absorption of calcium in your body. So, try to limit the intake of coffee to 2-3 cups a day.
With some exercise and healthy dietary regime, your senior can benefit with strong and healthy bones. If you need some help in getting these calcium rich meals prepared for your senior or someone helping the elderly perform workouts, then we at Complete Home Care can be the perfect option. We have professionals who can help with cooking and taking care of your senior. So, if your work life doesn’t permit you, don’t feel guilty. A home health care agency like Complete Home Care is just a call away and will take care of your senior with love and care. You can view our different programs here and touch base with us today to give your senior an easy and relaxing retirement phase.