Osteoporosis Awareness Month: Tips for Stronger Bones

The Bone Health & Osteoporosis Foundation states that approximately 54 million Americans have osteoporosis. One in two women and up to one in four men age 50 and older will break a bone as a result of their condition.

Neglecting bone health for seniors can lead to fractures, permanent pain, and limited mobility. This can lead to feelings of isolation, depression, and a lower quality of life.

This Osteoporosis Awareness Month, make a change for the better. Read on to improve your senior wellness in Kendallville, IN, with our effective osteoporosis prevention tips!

Bone Health for Seniors

Osteoporosis is a silent disease. You may not notice symptoms until a bone breaks.

Our bodies constantly break down and rebuild bone over time. When there is an imbalance in this process, osteoporosis occurs, causing more bone to be broken down than replaced.

Osteoporosis causes the outer shells of our bones to become thinner, which makes them weaker. According to the National Institute on Aging, one in five women and one in 20 men develop osteoporosis after age 50. Other risk factors include:

Low body mass index
Altered hormone levels
Long-term use of certain medications
Poor dietary habits
A family history of osteoporosis or broken bones
Surgery to remove ovaries before menstruation naturally stops
Low calcium and/or vitamin D levels
Insufficient protein intake
Physical inactivity
Smoking cigarettes
Heavy drinking

Your risk of developing osteoporosis will increase as you age. Consider visiting a doctor in Kendallville for a proper diagnosis.

Remember, many people don't realize they have osteoporosis until there's an accident. Talk to your doctor about testing and treatment.

Lifestyle Changes for Healthy Aging

Fractures due to osteoporosis may:

Impair your mobility
Shorten your lifespan
Affect your quality of life

The American Society for Biochemistry and Molecular Biology predicts that osteoporosis may cause three million fractures by 2025, resulting in $25.3 billion annually. Making a few lifestyle changes for healthy aging may reduce your risk of osteoporosis and fractures.

Consider:

Exercising regularly
Eating fewer processed foods
Eating less sugar and salt
Getting seven to nine hours of sleep each night
Not smoking
Drinking alcohol in moderation
Eating balanced, nutritious meals

For help applying these lifestyle changes, consult experts at your Kendallville senior living community. Their wellness programs can help you make informed changes to your routine.

Exercise for Senior Wellness

Developing strong muscles may help protect your bones. Regular exercise can also:

Decrease the risk of broken bones
Increase muscle strength
Reduce pain
Improve posture
Improve balance

Explore different exercises to find safe, enjoyable activities that work for you. There's no one-size-fits-all approach. These exercises may include:

Strength training exercises
Flexibility exercises
Balance and stability exercises
Weight-bearing aerobic activities

Strength training uses body weight, resistance bands, or free weights. It can strengthen your bones, tendons, and muscles.

Flexibility exercises can help your body move at its full range of motion. Balance and stability exercises may help prevent falls and resulting injuries.

Weight-bearing aerobic activities work the bones in the lower spine, hips, and legs to slow bone loss. They also improve blood flow. These exercises can include:

Low-impact aerobics
Elliptical training
Gardening
Stair climbing
Dancing
Walking

Seniors with more advanced osteoporosis may have a higher risk of breaking bones. Your doctor may discourage you from doing certain activities. Consult them before adding these exercises to your routine.

Your doctor may recommend that you avoid bending, twisting, and high-impact exercises. These activities can potentially increase your risk of fractures. Related activities include tennis, golf, and bowling.

Otherwise, explore your senior living community's fitness program. You can exercise under the supervision of an experienced professional. They'll ensure you use the proper form to reduce your risk of injury.

Osteoporosis Prevention Diet

Certain foods can help grow, build, and support our bones. An effective osteoporosis prevention diet should include:

Calcium
Vitamin D
Protein
Vitamin K
Magnesium
Antioxidants

Our bones are primarily made of calcium, which provides them with strength and structure. It's essential for bone growth and integrity.

Vitamin D supports calcium absorption and regulates bone remodeling. A deficiency, however, can weaken your bones, increasing the risk of fractures.

Vitamin K helps the body synthesize a protein that helps strengthen bones. Magnesium can help maintain bone strength and density. It's also essential for vitamin D absorption.

Antioxidants like vitamin C help with collagen synthesis. This protein forms our connective tissues, bones, and cartilage. It keeps bones strong and flexible.

Foods that support bone health for seniors include:

Dairy products (milk, cheese, yogurt)
Dark, green leafy vegetables (cabbage, spinach, kale)
Fruits (oranges, grapefruit, strawberries)
Fatty fish (trout, tuna, salmon)
Nuts and seeds (chia, sesame, sunflower)
Tofu and soy products

Minimize your intake of sugar and high-sodium foods (including processed foods). Sugar can increase inflammation and reduce calcium intake. Excessive sodium may increase the amount of calcium removed through waste, leading to bone loss over time.

Before changing your diet, consult a doctor or nutritionist. They'll ensure you develop a meal plan based on your dietary needs.

Fall Prevention Tips

Adjust your living space to reduce your risk of a trip-and-fall injury. For a safer living environment:

Remove hazards
Light walkways and rooms
Use handrails and grab bars

Remove any clutter from the floors, including hazards like cords and rugs. Keep your home organized to reduce the risk of tripping.

Make sure every room is well-lit. You'll have an easier time navigating and identifying potential hazards.

Add handrails to staircases and grab bars in the bathrooms. These aids can help provide stability and support.

Otherwise, consider moving into a senior living community. You can live in comfort with peace of mind that help isn't far.