Bone and Joint Health National Action Week has arrived. This is the time of the year when we shift our attention to improving joint and bone health, especially in the elderly. It is no secret that the bones weaken throughout the aging process. However, the average person is understandably unaware of what can be done to improve bone strength. Below, we delve into some tips to strengthen bones and also highlight the most common osteoporosis warning signs every senior should be mindful of.
Osteoporosis Warning Signs
The weakening of the bones throughout the aging process, known as osteoporosis, greatly heightens the chances of a broken bone after a fall or even as a result of physical contact. Common signs of osteoporosis include the loss of height, back pain resulting from a collapsed/fractured vertebra, and more of a stooping posture than you had before.
How to Keep Your Bones and Joints Strong
The most important thing you can do to protect your bones and joints is remain physically active and eat a nutritious diet. Weightlifting helps bolster both muscle and bone strength. Even if you dread pumping iron, lifting light weights will help strengthen your bones, and prevent the onset of osteoporosis. Regular exercise will also enhance your flexibility, helping you remain loose and limber so you can continue exercising as you age.
Consume the Right Foods and Supplements
Omega-3 fatty acid within fish helps combat inflammation, ultimately reducing pain and swelling in the joints. Load up on sardines, mackerel, herring, salmon, and tuna along with supplements such as calcium and vitamin D to promote healthy joints and bones. Vitamin D should be consumed in unison with calcium as it helps the body process calcium that much more effectively.
Watch Your Weight
An excess of weight strains the joints and increases the chances of an injury. You can minimize the burden on your joints and heart by shedding some pounds. Even weighing 10-20 more pounds than the target weight that is ideal for your body type is problematic as you age. Drop those extra pounds and you will find your knees, shins, and ankles feel that much better as you age.
Meet With the Doctor
Eating the right foods and exercising with regularity is only half the battle. It is also important to meet with your doctor in Philadelphia. This physician will conduct tests including a bone density scan to gauge how well your bones are holding up.
The doctor might also perform additional tests such as bloodwork tests to determine if you are arthritic or have other health problems. Review the results with your doctor, pick his or her brain about ways to overcome your health challenges and the stage will be set for bone health improvement in the years ahead.
Aurora Home Care is a Call Away
Philadelphia seniors in need of assistance are encouraged to reach out to our benevolent caregivers today. Our Philadelphia caregivers tailor assistance to each individual patient’s needs. If you suspect you might even slightly benefit from such assistance or know someone who needs help with daily living, reach out to us at 215-354-4444 or contact us by email at firstname.lastname@example.org.