Osteoporosis is a condition characterized by weakened bones, making them more susceptible to fractures. It’s particularly common among seniors. Osteoporosis affects 16 percent of women and 4 percent of men after age 50 and underlies many of the debilitating fractures that land people in nursing homes.
The Osteoporosis Foundation offers the Osteoporosis Risk Check, an online test that will help you determine your level of risk for the disease. Should you find you are at greater risk, there are steps
Steps Seniors Can Take to Prevent Osteoporosis:
1. Maintain a Balanced Diet
A diet rich in calcium and vitamin D is crucial for bone health. Calcium helps build and maintain strong bones, while vitamin D enhances calcium absorption. Seniors should aim to include dairy products, leafy green vegetables, and fortified foods in their diet. Foods like salmon, mackerel, and fortified cereals are excellent sources of vitamin D. Additionally, seniors should ensure adequate protein intake. Protein is essential for bone health as it helps repair and maintain tissues. Seniors should include a variety of protein sources in their diet, such as lean meats, poultry, fish, beans, and nuts.
2. Engage in Regular Exercise
Weight-bearing and muscle-strengthening exercises are particularly beneficial for bone health. Walking, jogging, dancing, and lifting weights help stimulate bone formation and maintain bone density. Seniors should aim for at least 30 minutes of exercise most days of the week.
3. Avoid Smoking and Limit Alcohol Consumption
Smoking and excessive alcohol intake can contribute to bone loss. Smoking affects the body’s calcium absorption, while alcohol can interfere with calcium balance. Quitting smoking and limiting alcohol consumption can significantly reduce the risk of osteoporosis.
4. Monitor Bone Density
Regular bone density tests can help detect osteoporosis early. Seniors should discuss with their healthcare provider about when to start screening and how often to repeat it. Early detection allows for timely intervention and management.
5. Take Supplements if Necessary
If dietary intake is insufficient, supplements can help meet the daily requirements of calcium and vitamin D. It’s important to consult a healthcare provider before starting any supplements to ensure they are necessary and taken in appropriate doses.
- Calcium. Calcium is found in dairy products and added to milk alternatives, such as soy, rice, and almond milk. Women over 50 and men over 70 need 1,200 mg daily. Others need 1,000 mg daily. If you don’t get enough calcium in your diet, take supplements to make up the difference.
- Magnesium. Unlike calcium, magnesium isn’t typically added to foods, and because its main sources are plant foods, magnesium is lacking in typical American diets. However, the mineral is necessary for healthy bone structure. Take 400 to 800 mg daily, the amount found in many multivitamins.
- Vitamin K. The vitamin is necessary for calcium to be used by bones rather than being deposited in arteries, where it does damage. Take 80-120 mcg of vitamin K in a good quality multivitamin.
- Vitamin D. Research has found that supplements of 1,000 IU of vitamin D per day stopped bone loss in the hip.
- Strontium. Strontium is a mineral that increases the rate at which bone is continually rebuilt while decreasing bone breakdown. It is found in some dietary supplements. A three-year study of 1,600 older women who had already suffered a fracture found that taking strontium increased bone density and reduced further fractures. The effective strontium doses were 680 mg daily for treating osteoporosis and 340 mg daily for prevention.
6. Eat enough protein
Insufficient protein reduces calcium absorption in the digestive tract and contributes to bone loss. Protein also helps bones heal after fractures.
7. Balance acidity
Processed foods, especially cured meats and refined flour, can make your system acidic, which leads to calcium loss and accelerates bone breakdown. Fresh fruits and vegetables are alkalizing; eating more will restore and maintain balance and protect your bones.
8. Reduce Salt Intake
Sodium in processed food causes your body to lose calcium. Avoid packaged foods that provide 20 percent or more of your daily sodium in one serving.
7. Focus on Fall Prevention
Preventing falls is crucial for seniors with osteoporosis. Simple measures such as using handrails, keeping floors clutter-free, and ensuring good lighting can reduce the risk of falls. Wearing supportive shoes and using assistive devices can also help maintain balance and stability.
8. Medications
In some cases, medications may be prescribed to prevent or treat osteoporosis. These medications can help slow bone loss and increase bone density. Following the healthcare provider’s instructions and discussing any concerns about side effects is important.
9. Stay Hydrated
Adequate hydration is important for overall health, including bone health. Seniors should aim to drink plenty of water throughout the day to keep their bodies functioning optimally.
10. Regular Check-ups
Regular visits to the healthcare provider can help monitor bone health and make necessary adjustments to the prevention plan. It’s important to discuss any new symptoms or concerns with the healthcare provider.
By incorporating these steps into their daily routine, seniors can significantly reduce their risk of developing osteoporosis and maintain strong, healthy bones. Prevention is key, and proactive measures can lead to a better quality of life and greater independence in the golden years.