Osteoporosis Awareness Month: Empowering Seniors to Stay Strong

According to the International Osteoporosis Foundation, approximately one in three women and one in five men over the age of 50 worldwide have osteoporosis. This disease can take a huge personal and economic toll, causing pain, disability, and loss of independence.

Instead of losing your independence, regain control. This Osteoporosis Awareness Month, focus on your overall wellness and aging safely in Clinton, IA. Keep osteoporosis from slowing you down with these senior bone health tips!

Osteoporosis in Older Adults

Osteoporosis occurs when the body makes too little bone, loses too much bone, or both. This causes the bones to become weak and brittle. Even a sneeze or a minor bump may cause a fracture.

Healthy bones look like honeycombs under a microscope. Osteoporosis causes holes and spaces in the honeycomb, leading to the loss of density or mass. As they become less dense, bones are more likely to break.

Breaks often occur in the wrist, hip, or spine. This can cause:

Lost mobility
Lost independence
Depression
Feelings of isolation

This condition is considered a silent disease because symptoms aren't obvious until after a bone breaks. You may also experience height loss or develop a curve in your spine. Visit your Clinton, IA doctor if you notice these symptoms.

According to the Bone Health & Osteoporosis Foundation, about 54 million Americans have osteoporosis and low bone mass. About 20% of patients who break a hip die within a year due to either complications related to the break or the surgery to repair it. Osteoporosis causes two million broken bones and $19 billion in related costs annually.

Recognizing if you're at risk can help you seek immediate treatment before you break a bone.

Risk Factors

The risk of developing osteoporosis increases with age. Common risk factors include:

A family history of osteoporosis or broken bones
Low body mass index or being underweight
Heavy alcohol use
Smoking cigarettes
Physical inactivity
Low calcium, protein, or vitamin D intake
Poor dietary habits
Altered hormone levels
Long-term use of certain medications
Having a broken bone after age 50

The US Preventive Services Task Force recommends routine screening with your Clinton doctor if you're over age 65. Remember, osteoporosis rarely has symptoms. Your doctor can schedule a bone density scan to determine if you've developed osteoporosis.

There's no one-size-fits-all treatment for osteoporosis. Your doctor may recommend lifestyle changes and medications to reduce your risk of breaking bones.

Fall Prevention Tips

A simple fall could break a bone if you have osteoporosis. Apply fall prevention tips like:

Exercising to improve balance and strength
Installing night lights and grab bars in bathrooms
Being careful when using stairs
Using a cane or walker
Have your sight and hearing tested regularly

Making changes throughout your home may reduce your risk of a slip-and-fall accident. Consider:

Adding handrails to both sides of the stairs
Adding light switches to the top and bottom of the stairs
Using motion-activated lights
Keeping areas tidy
Firmly fixing carpets to the floor
Not using throw rugs
Keeping cords away from walking paths
Rearranging the furniture

Preventing falls can reduce your risk of fracturing a bone. Otherwise, a break may not heal properly, causing persistent pain. This could lead to lost mobility and independence.

If you're struggling to make your home fall-proof, consider moving into a senior living community. You can live in comfort with peace of mind that help is nearby.

Nutrition for Senior Bone Health

Eating a healthy, balanced diet may help prevent osteoporosis in older adults. Calcium is essential for senior bone health. Calcium-rich foods include:

Tofu
Dairy products
Green, leafy vegetables

Vitamin D helps the body absorb calcium to strengthen your bones. Food sources include oily fish, egg yolks, and liver.

It's sometimes difficult to get enough vitamin D through your diet. Your doctor may recommend that you take vitamin D supplements. Discuss any medications you're already taking beforehand to avoid interactions.

Consult a doctor or nutritionist before making changes to your diet. Otherwise, consult a professional through your senior living community's dining program. They'll help you develop a meal plan with your dietary needs in mind.

Exercise and Aging Safely

Weight-bearing and resistance exercises may help improve bone density. Make time for muscle-strengthening exercises two or more days a week. Work out the major muscle groups, including the:

Back
Hips
Legs
Chest
Abdomen
Arms
Shoulders

Weight-bearing exercise involves using your feet and legs to support your weight. Activities include dancing, running, and aerobics.

Resistance exercises use muscle strength to boost bone strength. Activities include weight-lifting and press-ups.

Regular physical activity may help:

Improve balance and coordination
Build muscle mass and strength
Improve bone density
Delay loss of independence

Before adding these exercises to your routine, consult a doctor or trainer. They'll ensure you're not choosing activities that may lead to injuries.

Consider joining an exercise class through your senior living community's fitness program. A trainer will ensure you're using the proper form. Participating with friends can make exercising more fun.

Wellness and Aging Tips

If you've been diagnosed with osteoporosis, follow your doctor's wellness and aging recommendations. These may include:

Staying physically active with weight-bearing activities
Eating a calcium-rich diet
Taking vitamin D and/or K supplements
Not smoking
Limiting alcohol consumption
Getting seven to nine hours of sleep each night

If you need help aging safely, consider moving into a senior living community. Their wellness, fitness, and dining programs can help you age in an engaging, safe environment.

Observe Osteoporosis Awareness Month

As you observe Osteoporosis Awareness Month this year, consider making a few changes to your routine. With these tips for treating osteoporosis in older adults, you can regain control over your health to start aging safely.

Remember, you don't have to apply these tips alone. Instead, consider moving into a caring senior living community like Addington Place of Clinton.

Enjoy a wealth of exclusive amenities, including delicious chef-prepared meals, a lively calendar of events, and spacious apartments. Our dedicated health and wellness team can bring you peace of mind while enhancing your overall quality of life. Contact us now to schedule your tour.