Home Care Blog>In Home Care | May 31, 2020
Keeping Bones, Muscles and Joints Healthy and Strong | After decades of movement, your bones, muscles, and joints get weaker. Bones lose density, while muscle becomes less flexible and begins to weaken. Our joints become worn out and may start to hurt. These parts of our body are incredibly important and help us do everyday basic functions, like walking. It’s important to keep these parts of the body in as good of shape as possible.
Strong bones, muscles, and joints can prevent injury. For seniors, breaking a bone can be serious, since it’s much harder to heal at an older age. By being proactive and utilizing home health care services, seniors can follow these tips to keep themselves healthy.
Get Plenty of Calcium
We’ve all probably heard how calcium is good for strong bones and home health care services can help your loved one receive a sufficient amount through proper nutrition. If you don’t have enough calcium in your diet, your body will start to take calcium from your bones where it’s stored and use that up instead. This will cause your bones to become brittle and weak. Calcium also helps muscles and cells work well. Dairy products, like milk, are a great source of calcium. Leafy greens and seafood are great too.
Soak Up Some Vitamin D
Vitamin D is important because it helps the body absorb calcium. For seniors with osteoporosis, it’s especially important to supplement vitamin D along with calcium. Our home health care services and providers will help ensure that your love one is getting the proper amount of vitamin D. Aside from spending some time in the sun, fatty fish like tuna, mushrooms, or egg yolks are a great source of vitamin D. Some dairy products, like milk, are fortified with vitamin D as well.
Eat Some Fish for Omega 3s
If anything, it’s crucial for seniors to get their Omega 3s. Not only does it benefit bone health, but it helps with building muscle and can reduce joint inflammation. For seniors with arthritis, incorporating Omega 3s into their diet can greatly help with joint pain. Fish, nuts, and plant oils are good ways to get Omega 3s.
Maintain a Healthy Weight
Being overweight can put extra pressure on joints and bones. And for seniors who already have aging joints and bones, being overweight can make it even worse. Staying at a healthy weight can lessen that pressure on your joints and bones, which can even lessen pain.
Try Strength Training
Strength training improves bone density and muscle mass, which makes it perfect for seniors. And don’t be intimidated – there are many strength training exercises that can be done at home with no equipment. For example, lying hip bridges, wall push-ups, and squats with a chair are good ways to start building strength. Of course, have your senior talk to their doctor before starting exercise, especially if they have never exercised or haven’t exercised in several years.
Keep joints mobile by doing stretches each day. Yoga is a good way for seniors to maintain and improve flexibility. Even just 5-10 minutes each day can make a difference.
If your loved one is looking for support when it comes to staying healthy and mobile, Comfort Keepers home health care services can help. Contact us at our Calgary, AB location today to find out more..
Comfort Keepers Calgary is here to help you and your loved ones get the best care possible.
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