Bones are important parts of our body that form the structure and skeletal system. It gives support to our body and organs. We do our body movements like walking and running with the help of our bones. Bone problems are very common affecting men and women all over the world. When the bones become very thin, the condition is known as osteopenia. Due to this, the bones can break leading to falls and fractures. Bone problems and weakness increase the risk of osteoporosis. Elderly people are affected by bone problems more as bones become weak with increasing age. Deficiency of calcium and sedentary lifestyle with a lack of exercises increases bone problems. Lack of sunlight causes Vitamin D deficiency, another cause of bone problems. We will give some tips for dealing with bone problems in elderly. Use the tips and advice given here to protect the elderly people from bone weakness.
Following Are Some Tips On How To Manage Bone Weakness In Elders
1. Take A Healthy Diet
Taking a healthy diet helps in making the bones strong with age. Choose whole foods instead of eating refined foods. Processed foods lack in nutrients so it is best to avoid them. Eat whole grains like wheat in place of white flour. Use whole grain bread, pasta and cereals. Eat multi-colored vegetables. Include green leafy vegetables and bell peppers in your diet.
2. Take Foods With Calcium And Vitamin D
Make the bones strong and healthy by eating foods that contain calcium and Vitamin D. oily fish contains Vitamin D so include it in your diet. Take Vitamin D supplements. Sunlight is the best source of this vitamin so sit in the sunlight for some time daily. For calcium, you can take daily foods such as milk, yogurt, and cheese made from skimmed milk
3. Make Your Home Barrier Free
Remove the environmental hazards around the living area of elderly family members. Use a non-slippery surface. Use grab bars in the bathroom and handrails in the house and stairs. Poor lighting causes many falls and injuries. To avoid this problem, install proper lighting in the room. Switch on a light at night.
4. Do Regular Exercises
Do regular exercises to make the bones strong. It will make the bones strong in the elderly people. Do bodyweight exercises like bending of the knee. Learn the right method to do pushups. Do exercises with weights and dumbbells. You can do hand exercises like the bicep curls. Do easy exercises like jumping and dancing. Improve physical fitness by climbing stairs. Use a stair step machine. Do resistance exercises with the help of stretch bands.
5. Do Physiotherapy And Gait Training
Apart from the above exercises, doing physiotherapy also helps in making the bones strong and avoiding movement problems. Balance rehabilitation teaches the right way to walk, gait training helps in walking properly. Physical therapy by a trained physiotherapist is very helpful in elderly people. It improves the bone density. Do walking daily.
6. Use Walking Aids
Walking aids are very useful for elderly people with bone weakness. Elbow crutches help in walking easily. You can use walkers having four legs. Some people like to use walking sticks in their daily life. Use these walking aids for avoiding falls and stabilizing the body while moving around.
7. Quit Smoking And Alcohol
Smoking and alcohol are two bad habits that cause bone loss and other problems. Cigarettes contain ingredients that stop calcium absorption. Thus, you should quit smoking for improving bone health. Alcohol consumption stops the absorption of Vitamin D, thus affecting the bone health. Reduce the intake of alcohol and quit the habit completely.