According to some studies, one in two senior women and one in four senior men have osteoporosis or brittle bones. The risk of developing osteoporosis increases with age. If your senior parent doesn’t already have osteoporosis, it’s something that they should be concerned about. If your mom or dad already has osteoporosis it’s important that they do everything they can to keep their bones strong. Taking the right medications, getting as much exercise as possible, and eating a healthy diet are all ways that seniors can fight osteoporosis. Home care assistance providers can help them with the recommended approaches to osteoporosis.
If your mom or dad has trouble standing up, or if they have poor grip strength and find cooking difficult, home care assistance can help. When seniors have home care assistance they will have a caregiver in the home daily to help with tasks like cooking and cleaning.
A home care assistance provider can also help with meal planning, so they can help your mom or dad choose meals and snacks that include these foods which can help improve bone strength:
Dairy Products (Milk, Yogurt, Cheese)
Did your mom or dad make you drink milk when you were younger? Now they should be drinking it, for the same reason they made you drink it. Milk and dairy products are rich in calcium, which is essential for maintaining strong bones. Many dairy products are also fortified with vitamin D, which helps the body absorb calcium.
Leafy Green Vegetables
Dark leafy greens like kale, spinach, and collard greens are excellent foods to eat for better bone health. Leafy greens have large amounts of calcium and vitamin K, both of which are critical for bone strength. Vitamin K helps improve calcium absorption and binds minerals in the bones. Your mom or dad should be eating some leafy greens most days of the week.
Fatty Fish
Fatty fish like salmon, mackerel, or sardines are excellent sources of vitamin D and omega-3 fatty acids, which seniors need. Vitamin D helps with calcium absorption, while omega-3s reduce inflammation, which can help protect bones. The rich omega-3 fatty acids can also help with brain health and help seniors maintain their cognitive abilities.
Nuts and Seeds
Some nuts and seeds, particularly almonds and chia seeds, are a great way for your mom or dad to get calcium, magnesium, and phosphorus, which are essential minerals for bone health. Magnesium helps with the absorption of calcium, and phosphorus is a key mineral in bones.
Eggs
Eggs are a superfood for seniors. They have around 8 grams of protein, which seniors often don’t get enough of. And they contain small amounts of vitamin D and other nutrients that support bone health. They’re a good option, especially for those who may not get enough vitamin D from sunlight.
Fortified Cereals and Juices
Many cereals and juices are fortified with calcium and vitamin D, making it easier to reach daily requirements, especially if your mom or dad is lactose intolerant and can’t have dairy products.
Beans and Legumes
Black beans, lentils, and other legumes are packed with magnesium, calcium, and phosphorus. They also contain fiber and protein, which help maintain overall health, including bone density.
Tofu and Soy Products
Tofu and soy products are surprisingly rich in calcium, especially if they’re calcium-fortified. They also contain plant-based protein and isoflavones, compounds that may help reduce bone loss. These products are easy to cook and easily absorb the flavors of whatever they are cooked with, so they can be used in a wide range of meals.
Berries
Fresh or frozen strawberries, blueberries, or raspberries contain antioxidants like vitamin C, which helps in collagen formation, a component of bone structure. Antioxidants also reduce oxidative stress that can weaken bones. Your mom or dad can enjoy them fresh in the spring and summer and put some frozen ones in smoothies in the winter.
Sweet Potatoes
Sweet potatoes are high in potassium and magnesium, which balance acids in the body that can leach calcium from bones. Magnesium also helps with calcium absorption, further promoting bone health.
If you or an aging loved one are considering Home Care Assistance Services in Knoxville TN, please get in touch with the caring staff at Senior Solutions Home Care. (865) 539-5224
Senior Solutions Home Care is a Trusted Home Care Agency serving Knoxville, Old City, Fort Sanders, Old Sevier, Edgewood, North Knoxville, Forest Heights, Sequoyah Hills, Knox County, and surrounding areas.
Over the years, we have expanded, providing service in all 95 counties throughout Tennessee, and we now have a growing presence in Georgia.
Senior Solutions is recognized as a top 5% independent agency and a three-time Inc. 5000 honoree in 2018, 2019, and 2020. These types of awards matter to us because they show growth in our goal of eventually touching a million lives. We’re excited to continue that growth and to touch even more families with our commitment to quality care!
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