Bone Health for Seniors
Posted by Donna Mae Scheib on October 30, 2017
Bone Health for Seniors
Osteoporosis is a deteriorating bone disease that affects over 10 million Americans, and nearly 54 million are at risk with low bone mass. Abnormal tissue structure occurs as the bones lose their density and become "porous" in nature. This causes the bone to brittle and it becomes easier for bones to break. Osteoporosis is common as nearly 1 in 2 women and around 1 in 4 men over the age of 50 in America will end up breaking a bone due to this bone disease.
Other common problems and effects of osteoporosis include:
- strength reduction due to loss of muscle mass
- height decrease as vertebrae in spine lose density
- mild to severe joint pain occurs
- gait walking pattern is often shortened and slowed down which leads to loss of balance
- joint fluid diminishes and more friction is created between the rubbing of cartilage
- older Americans living with osteoporosis are more prone to injury
Ways to Improve Bone Health
Calcium and Vitamin D intake are important:
- Seniors often have less exposure to sunlight, and their skin loses its ability to fully absorb the vitamin D that they are exposed to through sunlight. Find out how much vitamin D your body needs at your age and consider taking a vitamin D supplement.
- An overall decrease of calcium occurs as we age because we often consume fewer calories due to a decrease in appetite. Consider eating yogurt, Greek or regular, for a healthy snack or breakfast option for added calcium to your diet.
- Our kidneys also lose the ability to retain calcium and convert vitamin D to it’s most active form in the body. Try adding foods such as milk, cereals, and fortified juices to your diet that have calcium and vitamin D added.
- A good calcium intake number to shoot for daily is around 1,200 mg per day for seniors over the age of 70.
Keep Healthy Lifestyle Behaviors Part of your Daily Routine
- Keep to the outside perimeters of the grocery store and try not to eat too many processed foods
- Try to include 5 fruits and vegetables every day. Green vegetables like kale, broccoli, and turnip greens are great for calcium intake.
- Walking and resistance exercises (like carrying light dumbbell weights) help to strengthen bones and muscles
- Talk with your doctor about your risk for osteoporosis. Bring questions to ask bone health questions, vitamin D and calcium intake, and if there is a need for you to receive a bone density test.
- Improve balance to help to prevent falls by doing balance exercises such as a Tai Chi class.
Protect your bones by:
- Limit alcohol intake and quit smoking which weakens bones
- Consistently get your hearing and vision checked to help with balance and reduce risk of breaking bones from falling
- Know of the medicines that you are taking and talk with your doctor to be aware of certain medicines or steroids that are weakening your bones
- Know your family history: if your parents had broken bones as adults you could be more at risk for developing osteoporosis