As we age, many older adults make a concerted effort to tend to heart health, consider their fall risks, and eat healthily.
But one of the biggest concerns facing older adults is their bone health.
According to the Bone Health and Osteoporosis Foundation (BHOF), “Approximately 10 million Americans have osteoporosis and another 44 million have low bone density, placing them at increased risk.”
Osteoporosis is a bone disease that can include the decrease of bone mineral density and/or bone mass, along with changes to the structure or strength of the bones. Those with osteoporosis are at a greater risk for suffering fractures.
The BHOF reports that 10 million Americans have osteoporosis, and another 44 million have low bone density.
It’s a particularly troublesome condition given that you can’t necessarily feel the deterioration of your bones – you might only find out once you’ve suffered a fracture. However, there are things you can do to keep your bones healthy and help avoid the condition.
Who’s At Risk?
Bone health is particularly important for older adults, whose bones become thinner and weaker with age.
But even from there, some people are more prone to the disease than others. For instance, women have a higher risk than men due to having less bone tissue. According to the BHOF, one in two women over 5 will break a bone due to osteoporosis, compared to one in four men. And they also note that “A woman’s risk of fracture is equal to her combined risk of breast, uterine and ovarian cancer.”
From there, if there’s a family history of the condition, you’re more likely to have it than someone without that history.
Lifestyle also makes a difference, with those who don’t engage in regular fitness being more likely to have it, along with those who use tobacco products.
If you’re concerned about bone health, or have a family history, we recommend discussing it with your physician.
Bone Up On Good Eating Habits
While some degree of bone deterioration is a natural symptom of aging, there are lifestyle elements you can incorporate to help protect and strengthen your bones, including nutrition.
It should come as no surprise that a big factor there is calcium. The Mayo Clinic suggests 1200 milligrams of calcium per day in women 51 and over and men 71 and over. They got on to say, “Good sources of calcium include dairy products, almonds, broccoli, kale, canned salmon with bones, sardines and soy products, such as tofu.”
Vitamin D also plays a big role in bone health – as the New York Times reports, “…it helps your body absorb calcium from food, is synthesized in the skin after it is exposed to the sun’s ultraviolet B rays.”
Good sources of Vitamin D include oily fish, such as salmon and tuna, along with mushrooms, eggs, and orange juice.
A healthy dose of protein in your diet can also help with bone health, along with vitamins and supplements.
Working Out For Bone Health
Fitness can benefit more than just your muscles and cardiovascular capabilities, it can help with bone health too.
The Centers For Disease Control and Prevention (CDC) recommends 150 minutes per week of fitness for older adults, split between cardiovascular, strength and balance work.
That recommendation is right in line with findings from webmd.com, who report, “Regular physical activity like walking is linked with reduced risk of hip and total fracture in postmenopausal women. But if you’re in good enough shape, don’t be afraid to take it up a notch. An Australian study showed that 30 minutes twice a week of high intensity resistance and impact training (moves like deadlifts, overhead presses, back squats, and jumping chin-ups) improved bone density, structure, and strength in postmenopausal women with low bone mass, without injury.”
Balance also becomes vital to bone health, as any falls an older adults suffer greatly increases the risk of a fracture if bones are weakened.
So to that end, you can test your balance by seeing if you can stand on one foot for 10 seconds, and then walking in a straight line, going heel-to-toe, for 10 seconds. If you struggle, it’s a sign that you need to improve your balance.
Fall Risk = Bone Risk
This one is a bit of a double-edged sword. With weakened bones, older adults are more likely to fall. As older adults fall, it compromises their bone health.
In addition to the fitness elements to help with balance and fall reduction, you need to examine your home, or that of a loved one, to look at possible fall risks in each room of the house.
Prestige has a handy checklist you can use to determine possible fall risks in and around the home.
Prestige is Here to Help
At Prestige, we know that bone health is a vital element to the health and well-being of our residents. Our fitness programming exceeds the CDC’s weekly recommendations, and our focus on nutrition and fall prevention combine to create an environment where our residents’ health is paramount.
To learn more, find the community nearest you and connect with our teams to schedule a tour to learn more!
