Living with Osteoporosis: How Seniors Can Stay Safe and Strong
According to the International Osteoporosis Foundation, osteoporosis is the most common bone disease worldwide. It affects one in three women and one in five men over the age of 50.
However, many people don't realize they have this "silent" disease. In fact, many people don't receive a diagnosis before their first fracture.
Living with osteoporosis in Zanesville, OH, can be manageable. Read on to learn more about bone health in seniors before seeking treatment.
Bone Health in Seniors
Osteoporosis causes your bones to become brittle and weak, increasing the risk of fractures. Injuries often affect the spine, wrist, or hip.
Usually, our bones are strong and dense enough to support body weight and absorb impact. As our bones lose structure and become more fragile, fractures are more likely to occur.
Bones are living tissue. They're constantly broken down and replaced. An imbalance in this process can occur, causing more loss of old bone than the creation of new bone.
Up until age 30, our bodies build more bones than they lose. After the age of 35, breakdown occurs faster. This can cause lost bone mass.
Your risk of developing osteoporosis increases as you age. There typically aren't symptoms during the early stages of bone loss. As your bones weaken, however, you may experience:
- A stooped posture
- Loss of height over time
- Back pain
- Shortness of breath
- Bones that break easily
Risk Factors
According to the Office of Disease Prevention and Health Promotion, over 43 million people have low bone mass, putting them at increased risk of osteoporosis. Other risk factors for osteoporosis include:
- Age (over 50 years)
- Long-term use of certain medications
- Altered hormone levels
- Low body mass index
- Heavy alcohol use
- Smoking cigarettes
- Physical inactivity
- A family history of osteoporosis or broken bones
- Breaking a bone after age 50
- Low protein intake
- Vitamin D deficiency
- Low calcium intake
- Poor dietary habits
Remember, osteoporosis usually doesn't present with noticeable symptoms. You may require a DEXA scan to determine your bone density.
Visit your Zanesville, OH doctor if you're over age 65. They can schedule testing to determine if you have osteoporosis. With their help, you can develop an osteoporosis care plan based on your needs.
Lifestyle Changes for Senior Wellness
According to the American Society for Biochemistry and Molecular Biology, osteoporosis-related fractures may cause $25.3 billion in costs annually. Making lifestyle changes for better senior wellness may reduce your risk of fractures.
Your doctor may recommend:
- Dietary changes
- Increased calcium intake
- Vitamin D supplements
- Reducing alcohol consumption
- Limiting caffeine
- Stopping smoking
- Exercising
A combination of lifestyle changes may help slow bone loss while strengthening existing bone. However, there's no one-size-fits-all approach. Work with a licensed professional to develop a personalized treatment plan based on your needs.
To develop a holistic treatment plan, consider moving into a senior living community. Their fitness, dining, and wellness programs can enhance your overall senior wellness.
Diet for Osteoporosis Care
The food we eat helps build and support bone health. These living tissues require vitamins and minerals for protection, including:
- Calcium
- Vitamin D
- Vitamin C
- Omega-3 fatty acids
- Magnesium
- Protein
As the primary mineral component of bones, calcium is essential for growth and integrity. It gives our bones support and structure.
Vitamin D helps the body absorb calcium while regulating bone remodeling. This is the process of old bone getting replaced by new bone tissue. A vitamin D deficiency may increase your risk of weak bones and fractures.
Vitamin C is an antioxidant that protects the body from free radical damage. It helps the body synthesize a protein called collagen. This protein forms the structure of bones to keep them strong and flexible.
Found in fatty fish, omega-3 fatty acids offer anti-inflammatory benefits. They may help by promoting bone formation and preventing decay.
Magnesium increases osteoblasts (involved in bone formation) and osteoclasts (involved in removing old bone). It can help improve bone stiffness, maintain bone density, and support vitamin D absorption.
Our bodies need protein for strength and stability. Without it, the body can't build skin, muscle, or bone. Protein makes up bone mass and volume.
A healthy, balanced diet for good bone health should include:
- Fatty fish (trout, tuna, salmon, etc.)
- Dairy (milk, cheese, yogurt, etc.)
- Green leafy vegetables (spinach, cabbage, kale, etc.)
- Nuts and seeds (chia, pistachio, almond, etc.)
- Fruit (oranges, grapefruit, lemons, etc.)
- Tofu and soy products
Before making changes to your diet, consult a doctor or nutritionist. They can help you make nutritious choices with your distinct dietary needs in mind.
You can also explore your senior living community's dining program for delicious, nutritious meals. You won't have to shop, meal prep, or cook. Instead, you'll have peace of mind knowing you're eating bone-beneficial dishes.
Exercise for Aging Safely
Exercising for osteoporosis care can:
- Strengthen muscle and bone
- Enhance your mood
- Reduce inflammation
- Increase bone size
- Reduce markers for bone turnover
- Increase bone mineral density
Try weight-bearing and high-impact exercises through your senior living community's fitness program. Strength training can improve your strength, while yoga can enhance your flexibility. As you become stronger, you could reduce your risk of falls or injuries.
Fall Prevention Tips
Optimize your home for fall prevention by:
- Removing floor hazards
- Installing handrails
- Using mobility aids
- Lighting each room and walkway
Add handrails and grab bars to your bathrooms and staircases. This will ensure support and stability as you navigate your home.
Use mobility aids to reduce your risk of a fall. Using a walker or cane can offer additional support.
Check the soles of your shoes. Do they appear worn down? Consider switching to shoes with great arch support instead.
Adjusting your living environment can become expensive and time-consuming. Instead, consider moving into a senior living community. You can enjoy a comfortable, spacious apartment with peace of mind that help is nearby.
Simplify Living With Osteoporosis
Living with osteoporosis doesn't have to feel scary. Instead, use these tips for enhanced senior wellness. With these osteoporosis care strategies, you can reduce your risk of injury and start aging safely.
Remember, moving into a senior living community like Clay Gardens Place in Zanesville may help. We offer educational programming, live entertainment, and fitness classes to help you thrive in mind and body!
Discover chef-prepared meals, comfortable living accommodations, and lively events that will enhance your quality of life. Contact us for a tour!