According to the CDC, nearly one in twenty men over the age of 50 has osteoporosis. That number rises in women to one in five. It’s a serious risk that, left unchecked, can have serious repercussions.
May is recognized as National Osteoporosis Awareness Month. The goal is to raise awareness of the disease so people can get the help they need. It’s especially important for seniors in Greer, SC, who already suffer from weaker bones due to their age.
Here’s everything you need to know about osteoporosis prevention and bone health tips.
Why Bone Health Matters as You Age
As a person ages, their bone density naturally declines. For women, the loss accelerates after menopause due to decreased estrogen levels. Men also lose bone mass with age, but at a slower rate.
Failure to address these concerns can lead to osteoporosis. Osteoporosis causes bones to become weak and brittle, increasing the risk of fractures. It’s especially dangerous if a person were to fall down in an isolated area.
Maintaining a healthy lifestyle for older adults is key to managing bone density loss.
Know Your Risk Factors
First of all, seniors should understand their specific risk factors. Some are out of your control, while others are manageable with time and effort.
Common risk factors include:
- Being over 65
- Having a family history of osteoporosis
- History of fractures from minor falls
- Low body weight or a smaller frame
- Certain medications
- Low calcium or vitamin D intake
- A sedentary lifestyle
- Smoking or heavy alcohol use
As previously stated, being a woman is also a major factor in developing osteoporosis.
Eat for Bone Strength
Nutrition plays a big role in senior bone strength and osteoporosis prevention. Your bones need the right building blocks to stay strong.
Focus on nutrients such as calcium, vitamin D, and protein.
The best sources for calcium come from dairy, leafy greens, and calcium-fortified foods. Orange juice and cereal count as fortified options. Aim for around 1,200 mg daily.
Vitamin D helps your body absorb calcium, and sunlight isn’t always enough to get your daily dose. Good sources include fatty fish, egg yolks, and fortified milk. Consider a supplement if your levels are low.
Protein helps maintain muscle mass, which supports your bones. Include lean meats, nuts, and dairy in your diet. If you’re a vegetarian, you can opt for products like tofu, tempeh, and edamame.
Stay Active
Exercise is one of the best things you can do for aging safely and preserving bone strength. The goal is to maintain bone mass and improve balance and coordination, which reduces fall risk.
The best exercises for bone health include:
- Weight-bearing exercises
- Resistance training
- Balance training
Walking, hiking, and dancing are great forms of weight-bearing workouts. Resistance training is done using weights or resistance bands. Tai chi and yoga help improve stability.
Keep in mind that it is possible to work out too much and cause damage that way. For example, going running every day can have a negative impact on your knees and legs. Straining your arms too much can cause joint pain in your shoulders.
Check if your senior living community has workout programs or groups you can join.
Fall-Proof Your Living Space
Preventing falls is critical for older adults. One bad fall can cause serious damage, and a full recovery is not always possible.
Here are some simple steps for aging safely at home:
- Secure rugs with non-slip backing or remove them entirely
- Install grab bars in bathrooms
- Keep pathways clear of clutter
- Ensure good lighting throughout your home
- Use non-slip mats in the shower
- Wear supportive shoes
It may be wise for a senior with balance issues to try using a cane in their daily life, even at home. They may want to invest in a medical alert system through either their insurance or government programs.
Most assisted living communities provide accessible and safe accommodations. You can also expect an immediate response if an accident does occur.
Get Regular Screenings
Ask your doctor if it’s time for a bone density scan. This can assess if your bone mass has decreased to dangerous levels.
If you’re diagnosed as having osteopenia (low bone mass) or osteoporosis, they may recommend:
- Medication to slow bone loss
- Supplements
- Lifestyle changes
- Regular monitoring
Early detection can help you stave off unnecessary fractures or broken bones. You’ll also sleep better knowing you’re dealing with the issue rather than ignoring it.
Quit Smoking and Limit Alcohol
Both smoking and heavy alcohol use weaken bones and reduce the body’s ability to absorb nutrients.
Smoking interferes with calcium absorption and hormone levels. Both of these are essential to bone health.
Alcohol, in excess, damages bone-forming cells. It also increases the risk of falling due to impaired coordination. If you do get injured, drinking will diminish the body’s ability to repair the damage.
Make Bone Health Part of Your Routine
Strong bones aren’t built overnight. They’re the result of small, consistent choices. If you want to keep osteoporosis prevention a priority:
- Take daily calcium and vitamin D if prescribed
- Stay active and move regularly
- Prepare bone-healthy meals in advance
- Keep track of your medications
- Check in with your healthcare provider annually
Other vital supplements include magnesium and vitamin K.
Magnesium is the second most common mineral in the body, important for bone strength. A 250-400mg supplement daily can help give you the boost you need, but consult your doctor before taking any supplements.
Vitamin K is a fat-soluble vitamin that partners with vitamin D for bone health. K2 has been shown to be the most effective for improving bone density as opposed to K1.
Osteoporosis Awareness Month and You
The whole idea behind Osteoporosis Awareness Month is to keep seniors aware of one of the biggest risks to their health. A person who goes too long without attending to their bone health can find themselves in and out of hospitals for fractures and worse. Your doctor is your number one supporter in achieving stronger bones.
Terrabella Thornblade is a senior living community based in the Greer area. Our senior residents have access to both assisted living and memory care, as well as an abundance of amenities, such as our on-site salon and library. Contact us today with any questions and to schedule a tour of our community.
