Elderly people are known to face a number of issues due to their tender bones hence they are often prone to get fractures unlike the kids. We should therefore take good care of this age group of people unlike the way we care for the kids. The following are the ways of preventing the bone fractures that can help the elderly people when their bones have become fragile to get fractures. Let’s check them out:
Healthy Diet
When people enter into a certain age, they tend to lose their appetite. At times, they do not feel having anything at all and often are seen skipping their meals that can lead to nutrition deficiency. However, its our duty to feed them on a regular basis and see to it that they do not skip their meals and get things on time. Also, they should have a proper nutrition intake in the daily meals they have.
Protein rich diet
There are many elderly people doesn’t consume much of proteins that are very much important to remain healthy and have good bone health. They should make sure to consume one egg on a daily basis followed six small meals every day. People who are veggies can think of consuming soy proteins that is considered to be the best source of proteins.
Vitamin C
Besides having protein, Vitamin C is also an important ingredient of good bone health. As per a number of research works in the US, it is vital to consume Vitamin C for keeping the bones strong and thus keep away the fracture issue on bay by not less than 50 percent. Vitamin C can be found out in lemons, oranges, tomatoes and other dietary supplements.
Calcium and Vitamin D
Similarly we all know how important is calcium and vitamin D for having good bone health. For having a good bone health, you need a good amount of calcium intake on a daily basis. This could go up to 1200 mg while Vitamin D should be in between 800 to 1000 IU. These foods that are rich in vitamin D and calcium include milk products, milk and several fruits. Yes, the morning sunshine is also a good source of Vitamin D.
Test for bone density
The elderly people who have a family history of having weak bones should often go for the bone mineral density test. When your bones become weak, they are often seen getting fractured specially the hip and spine area. When this happens, the life of any elderly person becomes very much troublesome. The tests can take few minutes but will tell you the inside story that would define the further course of action. The doctor would therefore recommend the best medicines and diet plan for the same.
Weight-bearing exercise
Though a nutritious food can help you in keeping your bones fit and healthy, however, exercises are also vital to consider. During this age, the weight bearing exercises is really needed. Some of these exercises can help in elderly maintain healthy bones that include jogging, walking, dancing and other sports like badminton and other stuff. There are many research studies that show how elderly find rescue from bone fractures with proper exercise regime.
Getting a trainer
Though activities like jogging, walking and other weight bearing exercises are competitive for elderly to avoid bone fractures, however, you still need a good trainer for the elderly people. A professional trainer can be the best man to help you in carrying out a proper exercise regime for the elderly people. Besides, a medical practitioner can really help in keeping a check over the blood pressure, heart issues and diabetes.
Besides, you can even try out a number of lifestyle changes and carrying out regular health checks can help the elderly to do wonders. The above are some of the tips and tricks that can help the elderly people stay fit and healthy and thus keep the bone fractures at bay.