Osteoporosis Awareness Month: Tips for Bone Health in Aging

According to the Bone Health & Osteoporosis Foundation, 10 million Americans have osteoporosis. Another 44 million have low bone mass, placing them at increased risk for fracture. However, many people aren't aware they have this "silent disease," as symptoms aren't always obvious.

This Osteoporosis Awareness Month, consider making lifestyle changes with osteoporosis prevention in mind. Otherwise, fractures can affect your mobility, independence, and quality of life.

Unsure of where to start? Read on to learn more about bone health for seniors in Sheboygan, WI!

Understanding Bone Health for Seniors

Osteoporosis weakens our bones, increasing the risk of fractures. It's a prevailing metabolic bone disorder globally and the primary cause of fragility fractures. The condition is characterized by reduced bone mass and bone structure deterioration.

Resulting fractures are primarily in the:

Distal forearm
Hip
Spine
Proximal humerus

About two-thirds of vertebral fractures occur without pain, which can make early detection difficult. These injuries can affect your mobility, functionality, and quality of life.

Some early signs include:

Poor oral health
Minimal grip strength
Brittle or weak nails

If you notice these symptoms, consult your Sheboygan, WI doctor. Early detection could help you avoid a fracture or broken bone.

Risk Factors

Common risk factors for osteoporosis include:

Smoking
Heavy drinking
Having experienced early menopause
Advancing age
Bodyweight under 128 pounds
A personal history of a fracture after age 40
Being of white or Asian race
Low levels of physical activity
Taking certain medications

According to the National Institute on Aging, osteoporosis affects one in five women over age 50, but only one in 20 men. The risk will increase as you age.

Visit your Sheboygan, WI doctor for screening if you're over the age of 65. They'll schedule a bone density scan to measure bone strength.

Treatment involves slowing or stopping bone loss to prevent fractures. Your doctor may recommend lifestyle changes for osteoporosis prevention.

Tips for Osteoporosis Prevention

Though our bones tend to lose strength as we age, we can still make an effort to prevent falls and fractures. Here are a few osteoporosis prevention tips that can help.

Exercise for Healthy Aging

A sedentary lifestyle can cause your muscles and bones to lose strength. This can increase your risk of falls and fractures. Instead, try to exercise every day.

Aim for 150 minutes of moderate-intensity exercise weekly. These activities will raise your heart rate. Such activities include:

Walking
Ballroom and line dancing
Riding a bike
Playing tennis
Water aerobics

Try to improve your muscle strength at least twice a week. Exercises include:

Yoga
Dancing
Lifting weights
Climbing stairs

Choose activities that improve balance and flexibility twice a week. Tai chi and yoga can ease stiffness and unsteadiness.

If you're new to exercising with osteoporosis, consult your Sheboygan, WI doctor first. They may advise you against high-impact exercises, bending, or activities that involve twisting at the waist (like golf).

Otherwise, explore your senior living community's fitness program and activities calendar for classes. Exercising under the supervision of an experienced professional can help you avoid injuries.

Fall Prevention Strategies

For fall prevention, adjust your living space. Remove potential hazards and add safety precautions, such as:

Installing handrails for steps
Securing stairs
Keeping walking areas clear and level
Adding non-slip surfaces to the tub or shower
Adding a shower chair or safety grab rail
Securing rugs using carpet tape
Adding good lighting throughout the home

If you're concerned about safety, consider moving into a senior living community. You can enjoy a safe, spacious apartment while having peace of mind that help is nearby.

Nutrition for Strong Bones

Vitamins and minerals that may help protect bone structure and integrity include:

Vitamin D
Vitamin K
Calcium
Magnesium
Vitamin C

Vitamin D supports calcium absorption and bone remodeling. A vitamin D deficiency may contribute to weak bones, increasing the risk of fractures.

Vitamin K synthesizes osteocalcin. This protein strengthens bones and binds to calcium, improving bone strength and density.

The primary mineral component in our bones is calcium. It's essential for bone growth and integrity.

Magnesium improves bone stiffness. It increases osteoblasts and osteoclasts, which are involved in forming new bone and removing old bone. Your body needs magnesium to absorb vitamin D.

Vitamin C is an antioxidant. It helps the body synthesize collagen, a protein found in bones and other tissues. Collagen keeps bones strong and flexible.

To improve bone health for seniors, prioritize foods such as:

Dairy products
Fruits and vegetables
Fatty fish
Nuts and seeds
Soy products

Reduce your intake of sugar and sodium. Sugar can reduce calcium intake and increase inflammation. Sodium may remove additional calcium from the body, leading to bone loss over time.

Before implementing these senior wellness tips, consult with a doctor or nutritionist. They'll help you develop a personalized meal plan with your dietary needs in mind.

Otherwise, explore your senior living community's dining program. You can avoid the stress of meal prepping and cooking. Instead, enjoy delicious, nutritious meals that will enhance your body and mind.

Senior Wellness Tips

Your doctor may recommend that you make healthier lifestyle choices. For example, you should avoid smoking, which can negatively affect bone health. Excessive alcohol and caffeine consumption can also increase bone loss.

Try to maintain a healthy body weight. Remember, being underweight could increase your risk of fractures.

Get your eyes and hearing checked regularly. Poor eyesight may affect your balance and mobility, while hearing problems can affect your balance.

Schedule regular screening and bone density testing. Discuss your personal risk factors with a doctor to develop a personalized osteoporosis prevention plan.