As we age, our bone health must remain a priority. Osteoporosis and fractures are major health concerns among the elderly, which is why preventive care is so important. In this article, we’ll explore the importance of taking proactive steps to ensure the best bone health possible, including diet, exercise, and supplements. Get ready to learn about how to support your bones – and maintain your independence – as you enter your golden years.
1. Strengthening Bone Health in the Elderly: A Prevention Primer
As people grow older, their bones might not be as strong or resilient as they used to be. For those in the elderly category, bone health becomes a matter of concern. Fortunately, there are ways to help prevent or reduce bone deterioration as a person approaches their senior years. Here are some steps to consider when it comes to keeping bones strong:
- Maintain a healthy diet – Eating a diet rich in calcium, vitamin D, and other minerals is essential for strengthening bone health. Try to incorporate plenty of vegetables, dairy products, nuts, and fish into your daily meals, as these foods provide important calcium and vitamins.
- Regular exercise – Regular physical activities such as walking, running, yoga, or dancing can help the elderly build and maintain strong bones. Exercise can also help decrease the risk of falls that could be caused by weakened muscles or bones.
- Minimize smoking and drinking – Smoking and excessive drinking can increase bone deterioration and have a negative effect on overall health. It’s important to reduce or cut out smoking altogether, as well as limit drinking to recommended levels.
- Visit a doctor – Make sure to visit a doctor for routine check-ups. Your doctor can provide important information about the state of your bone health and how to best protect it.
Taking these precautionary steps, combined with regular doctor visits, will help ensure the elderly can remain healthy well into old age. By being proactive in strengthening and preserving bone health, the elderly can enjoy the activities their age group offers without stressing about the risks of weak bones.
2. Staving Off Osteoporosis: Essential Nutrients for Bones
Robust bones are a sign of good health, so having a diet that includes the essential nutrients your bones need is imperative. Proper nutrition can help maintain strong bones and reduce the risk of fractures due to osteoporosis. It’s important to get an adequate amount of:
- Protein
- Calcium
- Vitamin D
- Potassium
- Vitamin K
Protein helps with the structure of bones and keeping them strong; calcium is essential for building and maintaining bones, and vitamin D helps your body absorb calcium and bone-building minerals. Potassium assists in maintaining the mineral density of your bones, while Vitamin K helps with the ability of your bones to absorb calcium.
To support healthy bones, experts recommend eating foods high in calcium such as yogurt, milk and cheese. Other foods that are rich in calcium are leafy greens, tofu and salmon. Vitamin D can be found in eggs, tuna, salmon and fortified milks. You can also get essential nutrients for your bones from beans, nuts, legumes, fish and potatoes. All of these foods can help stave off potential issues with osteoporosis in the future.
3. Exercise for Optimal Bone Health and Mobility
Exercising is not only important for maintaining muscle and cardiovascular health, but also for ensuring the best possible bone health and mobility. There are several different types of exercises that can be beneficial for bone health, depending on the desired outcome.
Strength Training and Weight Bearing Exercises – When performed on a regular basis, these type of exercises help increase bone density, resulting in stronger and healthier bones. Examples of weight bearing exercises include walking, jogging, aerobics, and dancing. Strength training exercises such as weight lifting and calisthenics can also help strengthen bones.
Flexibility and Stretching Exercises – Flexibility exercises are an important component of overall health and fitness, and can help keep the body agile and mobile. Stretching should be performed regularly, as it increases the range of movement in the body, helps to reduce stiffness, and also reduces the risk of injury. Examples include yoga, Pilates, and various bodyweight exercises.
Balance Exercises – Balance exercises help improve coordination and can also prevent falls and other injuries. They can improve posture and increase overall mobility. Some examples include single-leg stances, tandem walking, the heel-to-toe walk, and single-leg hops.
4. Understanding the Risk of Fragility Fractures
Fragility fractures can happen without any warning and can be life-altering. It’s important to understand what fragility fractures are, what could cause them and how to reduce your risk of experiencing one.
What is a Fragility Fracture? Fragility fractures occur when a bone breaks due to a minor fall, bump, or other trauma, such as standing up or reaching for something. These fractures are most commonly seen in elders age 65 and over, as age is a major risk factor for fragile bones.
What Causes Fragility Fractures? Fragility fractures often happen because bones become weaker with age, making them susceptive to break easier and with lesser force. Other causes include:
- long-term use of corticosteroid medicines, such as prednisone
- prolonged immobilization due to illness or injury
- sports injuries caused by high-impact activities
- lack of nutrients and minerals essential for maintaining strong bones, such as calcium, vitamin D, and magnesium
Ways to Lower Risk of Fragility Fractures: While age is one factor that can’t be controlled when it comes to fragility fractures, there are steps you can take to lower your risk:
- Carefully manage medications prescribed to you, such as corticosteroids.
- Maintain safe exercise routines and low-impact activities such as walking, yoga, and swimming.
- Eat ahealthy diet that includes enough vitamins and minerals.
- Maintain a healthy weight.
Regular check-ups with your doctor are also important to screen for bone density loss or weakening. By understanding the risk factors for fragility fractures and taking the necessary steps to reduce them, you can help protect yourself from more serious health complications.
5. What to Do If You Suspect Osteoporosis
If you suspect that you are suffering from osteoporosis, the most important thing you can do is speak to a medical professional. A medical provider can help you to understand your risk factors, discuss your treatment options, and provide lifestyle tips. Here are 5 key things to do if you suspect that you have osteoporosis:
- Schedule an appointment with your doctor: Make sure to let your doctor know of any risk factors and symptoms that you are experiencing. Your doctor will be able to diagnose you and provide effective treatment.
- Know your family history: Understanding any osteoporosis-related family history can help your medical provider to properly assess your risk.
- Learn about risk factors: Common risk factors for osteoporosis include age, gender, smoking, excessive alcohol use, and certain medications. It is important to understand the risk factors associated with the condition in order to reduce the chance of encountering more serious health issues.
- Maintain good nutrition: Eating a balanced diet with adequate amounts of calcium and vitamin D can help to prevent bone loss and maintain healthy bones.
- Practice healthy habits: Regular exercise, managing stress levels, avoiding smoking, and limiting alcoholic drinks can all help to prevent and treat osteoporosis.
If you suspect that you are at risk for osteoporosis, speak with your doctor and follow the steps outlined above. Adopting these healthy habits can help to prevent bone deterioration and keep bones strong and healthy.
At any age, good bone health is essential for living a healthy life. Taking preventive measures to ensure bone health is especially important for older adults, since they are more susceptible to osteoporosis and fractures. Remember – exercise, nutrition, and lifestyle modifications can help seniors maintain strong bones and enjoy their golden years pain-free.
