Helping Seniors Reduce Their Fracture Risk
As people age, their bones naturally become weaker, which increases the risk of fractures. Seniors are especially vulnerable to bone fractures because of low bone density, muscle weakness, and balance difficulties.
The good news is that there are numerous techniques to lower the risk of fractures in older people, and elder care can help them find the best strategies for their own unique needs. Ultimately, seniors who take a proactive attitude to health and well-being can greatly reduce their chances of falling or breaking a bone.
Improve Bone Health Through Proper Nutrition
Bone health is primarily supported by essential nutrients, particularly calcium and vitamin D. Calcium is required to maintain bone density, while vitamin D aids calcium absorption. Seniors should attempt to get adequate amounts of these nutrients via food or supplementation.
Calcium-rich meals include dairy products like milk, yogurt, and cheese. If seniors struggle with dairy products, elder care can encourage them to focus on leafy greens like kale and spinach, fortified cereals, and fish, such as salmon and sardines. Vitamin D is mostly obtained by sunlight, but it can also be found in fortified foods like milk, orange juice, and cereals, as well as fatty fish like salmon, mackerel, and tuna.
Seniors should talk with their medical team about their individual dietary requirements and whether they should take calcium or vitamin D supplements.
Focus on Weight-Bearing Exercises
Physical activity helps to strengthen bones and improve general balance. Weight-bearing workouts like walking, running, dancing, and strength training can help seniors maintain or even increase their bone density. These activities activate bone-forming cells, preventing bone loss and lowering the risk of fractures. In general, seniors should strive to get at least 30 minutes of moderate activity most days of the week.
Additionally, elder care can help them focus on workouts that improve strength, balance, and coordination. For instance, strength exercises using modest weights or resistance bands can enhance muscle strength, which supports bones and lowers the risk of falling, while balance exercises, such as standing on one leg or practicing Tai Chi, can increase stability and lower the chance of slipping or tripping.
Concentrate on Fall Prevention
Fall prevention is a major priority for seniors, as falling could lead to fractures and other health issues. Seniors can lower their fall risk by ensuring their homes are safe and strengthening their balance and coordination. The first part of this, making the home safe, is another area where elder care can help. It can offer recommendations on home modifications, such as removing tripping hazards, installing grab bars in the bathroom, and making sure there is enough lighting in the home.
Elder care can also encourage seniors to wear shoes with good arch support and nonslip soles, have their vision tested regularly, and make sure they’re wearing their glasses when needed.
Address Medication Side Effects
Certain medications can raise the risk of fractures by causing seniors to feel dizzy or sleepy. In addition, some medications are known to decrease bone density. Sedatives, antidepressants, and certain blood pressure drugs are all common medications that might cause falls. Seniors should consult with their doctor on a regular basis to examine their prescriptions. If a medicine is causing balance issues or bone loss, the doctor may be able to reduce the dosage or switch to a safer option.
Seniors can greatly lower their risk of fractures by combining a nutritious diet, regular exercise, fall prevention methods, and medication management with support they get from elder care. In doing so, they can also feel more confident in their homes.
If you or an aging loved one is considering Elder Care Services in the Lenexa, KS area, please contact the caring staff at Elder Care of Kansas City today.
Proudly serving Jackson, Clay, Platte, and Cass Counties in Missouri, as well as Johnson and Wyandotte Counties in Kansas for over 30 years.
Prior to purchasing Elder Care, Kevin spent over 20 years in the health insurance industry.In his most recent position, he was in a financial operations role with Humana where he worked with doctors, nurses and other health professionals developing programs to keep Humana members healthy.Their focus on primary care and medication adherence improved the lives of thousands of seniors in Kansas City and the surrounding area.
Kevin and his wife, Lori, have three children.Kevin has Bachelor’s and Master’s degrees from the University of Missouri.
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