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!
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:
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:
If you notice these symptoms, consult your Sheboygan, WI doctor. Early detection could help you avoid a fracture or broken bone.
Common risk factors for osteoporosis include:
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.
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.
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:
Try to improve your muscle strength at least twice a week. Exercises include:
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.
For fall prevention, adjust your living space. Remove potential hazards and add safety precautions, such as:
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.
Vitamins and minerals that may help protect bone structure and integrity include:
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:
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.
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.
This Osteoporosis Awareness Month, focus on your health and safety. Apply these osteoporosis prevention tips to improve your daily routine, bone health, and quality of life. Remember, you don't have to apply these tips alone.
Instead, consider moving into a senior living community in Sheboygan. At LakeHouse Sheboygan, we provide compassionate care, individualized plans, and comfortable living spaces to enhance your daily experience.
Discover our inclusive amenities, including delicious chef-prepared meals daily, a variety of living options, and a lively calendar of events! Contact us now to schedule your tour.