Just as athletes eat to maximize endurance and strength, seniors can eat to build strong bones and prevent falls. A recent study found that among seniors over 70, most calories consumed came from white bread, cereal, whole milk, cookies, and cake. There are many factors that can make seniors more prone to falls, but bone and muscle loss are high on the list. The following foods can help seniors prevent falls and fall-related fractures by boosting muscle and bone mass.
1. Salmon
Only 15 percent of seniors get enough protein each day. Without enough protein, muscle loss is almost guaranteed. Studies have found seniors should eat about 3–4 ounces of meat or high-protein foods three times a day to increase muscle growth. Salmon is a lean, high-protein food packed with healthy omega-3 fatty acids. A single serving of salmon has just 400 calories and 40 grams of protein.
If your loved one needs help eating a healthy diet, a professional caregiver can be a wonderful addition to your caregiving team. Not every senior has the same care needs, which means they don’t all need the same type of in-home care. You can rely on Home Care Assistance to provide an individualized care plan to meet your elderly loved one’s unique care needs. Our holistic Balanced Care Method was designed to help seniors focus on healthy lifestyle habits, such as eating nutritious foods, exercising regularly, and maintaining strong social ties, and our Cognitive Therapeutics Method offers mentally stimulating activities that can stave off cognitive decline and delay the onset of dementia.
2. Low-Fat Mozzarella
Low-fat mozzarella contains more protein per calorie than almost any other type of cheese. Along with being an excellent source of muscle-building protein, mozzarella is also high in calcium, which is essential for healthy blood pressure and strong bones. Seniors who get enough calcium can fight off bone loss that contributes to falls and fractures.
Certain age-related conditions can make it more challenging for seniors to age in place safely and comfortably. If your elderly loved one needs Edmonton live-in care, turn to Home Care Assistance. We offer a program called the Balanced Care Method, which encourages seniors to focus on eating nutritious foods, exercising on a regular basis, maintaining strong social ties, and other lifestyle factors known to increase longevity.
3. Eggs
Vitamin D has been shown to increase muscle strength. Seniors who have low levels of vitamin D are more likely to have weaker muscles and a higher risk of falling. Vitamin D deficiency is also the leading nutritional deficit among older adults. Two eggs contain 10 percent of the recommended daily dose of vitamin D. While eggs are high in cholesterol, they don’t increase blood cholesterol levels. Make sure your loved one eats the whole egg, as the egg yolk, not the whites, contains the most vitamin D.
4. Mushrooms
Seniors are encouraged to get at least 600 IUs of vitamin D daily. While supplements can help seniors get their recommended intake of vitamin D, it’s best to get vitamins and minerals from food when possible. Mushrooms such as morel, portobello, and shiitake are high in muscle-strengthening vitamin D that can reduce the risk of falls. Try adding mushrooms to stir-fries, salads, and pasta dishes. Look for mushrooms at the store that have been exposed to ultraviolet light, as they have higher vitamin D levels.
Falls can be especially hazardous for seniors, so preventive measures are vital to minimize the risk of falls and ensure safety. Seniors can face a variety of challenges as they age, many of which can be mitigated with the help of professional in-home caregivers who provide high-quality elder care. Edmonton families trust Home Care Assistance to help their elderly loved ones age in place safely and comfortably. To learn more about our reliable, compassionate in-home care services, contact us at (780) 490-7337 today.