How Seniors in Jenkintown, PA and Surrounding Areas Can Maintain Good Bone Health

Our home health care services help seniors in Jenkintown, Ambler, Abington, Philadelphia, Horsham, Hatboro and surrounding areas in Eastern Montgomery County, PA stick to healthy habits that can help them maintain good bone health

As we age, our bones lose their natural density. Over time and if left unaddressed, this may lead to a condition called osteoporosis – a disease characterized by a reduction of bone density, fairly common in older adults. As osteoporosis is often painless, many people realize they have it only after sustaining a fracture, namely when the condition is already in its advanced stages.

Unfortunately, those diagnosed with osteoporosis are also at a greater risk of falls. Fractures and fall-related injuries resulting in prolonged recovery can significantly reduce one’s quality of life.

Nonetheless, both osteoporosis and falls are entirely preventable by making certain lifestyle changes that promote good bone health and prevent osteoporosis. At Visiting Angels Jenkintown, our home health care services can help your loved one adopt and stick to new lifestyle changes to stay healthier for longer.

Adopt a Nutritious Diet

Chronic conditions such as osteoporosis can be prevented or reduced through a healthy, nourishing diet, especially rich in calcium, minerals and vitamin D. Most professionals suggest seniors over 60 should make sure their daily intake of calcium is no fewer than 1,200 mg and 800 to 1,000 IU per day of vitamin D to prevent brittle bones.

Visiting Angels Jenkintown offers meal planning and preparation as part of our home health care services. Our caregivers can help your loved one prepare meals that are rich in calcium, vitamin D and other nutrients they need. We can also remind your loved one to take supplements when needed.

Calcium is the Key

Calcium, a major component of our bone tissue, is key to maintaining bone density and good bone health. Almost 99 percent of calcium is stored in the bones and teeth, but it can be also found in the blood. Individuals, especially those in senior years, develop osteoporosis when calcium levels in the blood are low and the body starts removing calcium from the bones to make up for the loss.

To avoid this, your loved one should incorporate calcium-rich foods to their everyday diet, including:

• All types of dairy
• Broccoli, kale and other green vegetables
• Sardines and salmon
• Oranges, peaches, dried figs and other fruit
• Almonds and Brazil nuts
• Other calcium-fortified foods such as breads and cereals

When seniors are allergic to calcium-rich foods or on a strict diet, calcium can be absorbed through supplements.

Vitamin D

Because it helps our body absorb calcium from digested food and ensures proper mineralization of bone tissue, vitamin D is also essential for strong bones. Moreover, sufficient levels of vitamin D help aging adults significantly reduce the risk of fractures.

Commonly, our body produces vitamin D as a response to sun exposure. But, as aging can diminish the ability to absorb vitamin D through the skin, older adults are advised to increase their intake of this precious vitamin though supplements and proper nourishment.

Some foods rich in vitamin D are:

• Cod liver oil
• Various types of fish, including sardines, tuna and mackerel
• Margarine, bran flakes, yogurt and other foods specifically fortified with vitamin D

Engage in Exercise

Staying physically active in senior years can also improve bone health. By regularly engaging in low-impact exercises, seniors can enjoy greater balance and flexibility, boost muscle tone and ultimately slow down bone deterioration.

Some common senior-friendly exercises include:

• Regular or aqua aerobics
• Thai chi
• Dancing
• Walking
• Racquet sports

Our personalized home health care services can help your loved one improve their bone health and boost overall quality of life by taking them to community centers, gyms and other places where they can get the exercise they need.

Reach out to our Jenkintown, PA office to learn more.

Visiting Angels provides quality home health care services to seniors throughout Jenkintown, Abington, Ambler, Huntingdon Valley, Lafayette Hill, Horsham, Lower Gwynedd, Hatboro, Philadelphia and throughout Eastern Montgomery County, PA.