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Exercising

Tips to prevent bone breakage especially among senior citizens

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Tips to prevent bone breakage especially among senior citizens

 

Life as a senior citizen can be pretty tough as there are numerous ailments and health complications that come with aging that one has to deal with. One of the most common health challenges that the elderly face is bone breakage. Do you know that roughly 1 in 3 women and 1 in 5 men aged above 50 experience bone breakage? There is a relief as this can be prevented. Here are some tips for preventing bone breakage, especially among senior citizens.

 

  • Take a diet that’s rich in calcium and vitamin D

 

Bone breakage among the elderly is commonly brought about by bone degradation. As you get old, your body is unable to synthesize as much calcium and vitamin D to keep your bones healthy, thus leading to their degradation. It’s advised that you take a diet that’s rich in calcium and vitamin D regularly to prevent this.

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Some of the foods that are rich in calcium include dairy products, green leafy vegetables, tofu, soya beans, nuts, fish, and fortified flour. Foods rich in vitamin D are beef liver, cheese, egg yolks, tuna, and salmon. Taking this diet will help your body get as much calcium and vitamin D as it can to keep your bones strong and healthy.

 

  • Exercise 3 to 4 times a week

 

Exercising is essential in keeping your body healthy. It does not only keep your heart healthy but also your bones strong. As you age, you should exercise regularly – at least 3 to 4 times a week. There are special exercising routines that are dedicated to maintaining healthy bones. You should try and focus on such exercises.

 

  • Take a bone mineral density test

 

As you get into your 50s, its vital t6hat you start taking a bone density test. You should ask your doctor about this. A bone density test will help you understand how healthy your bones are. With this information, you and your doctor can come up with an effective plan to keep your bones healthy. This plan may involve dieting and exercising. This will also help you avoid bone injury during exercising as you will know how much pressure your bones can handle.

 

  • Take medications that slow down bone loss

 

Once you are done with your bone density test, you can ask your doctor to recommend medication that can slow down bone loss. The medicines work to maintain the optimal bone condition for longer by significantly cutting down the rate of bone degradation.

 

  • Wear safe shoes

 

Slipping and falling is a common cause of bone breakages among the elderly. For this reason, it’s advised that you wear safe shoes to avoid slipping and falling. Today there are numerous slip-resistant shoes available that you can go for.

 

  • Keep your floor clutter-free

 

The chances of you falling when your floor is full of clutter are high. When you fall, you will break a bone or several in severe cases. You can prevent falling, and therefore,  bone-breaking by keeping your floor free of clutter at all times. Make sure that everything is well-arranged, and no cables are running across the walking path.

 

Keep in mind that preventing bone breakage among senior citizens requires the implementation of all the mentioned tips.

  Remember! This is just a sample.

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