As people age, your bones are likely to contract in size and thickness. They also get brittle and are prone to fracture. Some bones also tend to become shorter. Muscles usually lose strength and flexibility. Thus, seniors become less coordinated and find it harder to balance. If ignored, the condition can lead to osteoporosis. This is a low bone density ailment that can eventually generate increased risks of bone fractures.
The welcome news is moderate exercise can enhance bone density in some elderly individuals. The exact amount and best exercise routines are not known. However, research shows that walking and weight lifting can boost bone mass in the hips and spinal column. Weight lifting produces stress on your bones that help bones to harden. In the same manner, walking also triggers a reaction in bones that increases bone density. One thing is clear! Work-outs can help build or maintain bone compactness. And this has positive results on overall health.
Consume sufficient amounts of calcium. Top 10 foods with calcium content are cheese, milk, yogurt, sardines, leafy veggies, soybeans, fortified cereals and orange juice, soymilk, and enriched grains or bread.
For males (ages 51 to 70), the recommended amount of daily calcium intakes should be 1,000 milligrams. For females (51 and older), consume at least 1,200 milligrams. Other dietary sources include dairy products, almonds, broccoli, salmon with bones, and tofu. You can also consult with your family physician for information regarding calcium supplements.
You should also have enough Vitamin D. For adults (19 to 70 years old), the recommended dosage is 600 IU or international units of vitamin D daily. This should increase to 800 IU daily for those who are 71 and above. Vitamin D from also comes from sunlight. Yet, this is not always an adequate source. So you can take more oily fish (sardines and tuna), egg yolks, milk, and recommended supplements.
Lastly, stay away from substance abuse. Stop smoking and do not drink more than two alcoholic drinks per day. A glass of wine with dinner is preferable.
Exercise can also help prolong the efficiency of an aging body. A good regimen that includes a healthy diet and directed exercise, with the help of a professional of home care nurse from Specialty Care Services can help reduce the effects of aging.