According to the Bone Health & Osteoporosis Foundation, 20% of seniors who break a hip die within one year from either complications related to the broken bone itself or the surgery to repair it. Osteoporosis is responsible for an estimated three million fractures annually.
This Osteoporosis Awareness Month, focus on improving bone health for seniors in New Orleans, LA. With these tips, you can start aging safely without fear that a fracture will slow you down. Learn more about osteoporosis prevention and management today!
Bone Health for Seniors
The Office of Disease Prevention and Health Promotion estimates that 10 million people aged 50 years and older have osteoporosis. Over 43 million more people have low bone mass, which puts them at risk.
Risk factors for osteoporosis include:
- Physical inactivity
- Heavy alcohol use
- Low protein intake
- Altered hormone levels
- Long-term use of certain medications
- Smoking cigarettes
- Poor dietary habits (including high sugar and sodium intake)
- Low body mass index
- Insufficient vitamin D or calcium intake
- A family history of osteoporosis or broken bones
- Breaking a bone after age 50
If you’re at risk and over the age of 65, visit your physician in New Orleans, LA. They’ll schedule testing to determine your bone density.
Osteoporosis is a silent disease that doesn’t trigger early signs or symptoms. Many patients don’t realize they have osteoporosis until they fracture a bone. Some signs that may suggest bone loss include:
- Minimal grip strength
- Poor oral health
- Weak or brittle nails
Since symptoms don’t become obvious until the condition is advanced, regular screening is essential. Talk to your doctor in New Orleans for testing. They’ll develop a personalized treatment plan based on your bone density and overall health.
Fall Prevention Tips
Modify your home to continue aging safely. Consider:
- Removing rugs, cords, and clutter
- Using grab bars and handrails
- Adding interior lights
- Moving furniture
These adjustments will help you navigate your home safely. Look for and remove any trip hazards or ask for help when moving between rooms.
You can also rely on mobility aids, including canes, walkers, and non-slip shoes. These aids can reduce your risk of a slip-and-fall injury.
If you feel tired, take a break. Avoid overexerting yourself, which may lead to injuries.
When picking up objects, avoid bending at the waist. Instead, bend at the hips and knees.
If these modifications aren’t enough, consider moving into a senior living community. You can enjoy comfortable accommodations designed with mobility in mind. You’ll also have access to a helpful team of caregivers.
Food for Senior Wellness
The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends eating a healthy, balanced diet for osteoporosis. Before changing your diet, consult a doctor or nutritionist. They’ll consider your distinct dietary needs, including vitamin deficiencies.
A healthy eating plan for osteoporosis and senior wellness should include:
- Fruits and vegetables
- Foods containing vitamins C and D
- Calcium-rich foods
Vegetables are rich in vitamin C, which helps the body produce bone-forming cells. Eating more vegetables may increase bone density.
Make sure there’s enough protein on your plate. Low protein intake may decrease calcium absorption. This can affect bone formation and breakdown rates.
Choose foods that are high in calcium, such as:
- Nuts and seeds
- Cheese
- Milk
- Yogurt
- Salmon
- Tofu
- Figs
- Sardines
- Beans and lentils
- Leafy greens
Eat calcium throughout the day. Consuming calcium-rich foods can help protect bone strength and structure.
Your doctor may recommend supplements if you have a vitamin deficiency. For example, children and adults with low vitamin D levels tend to have low bone density. Vitamin D helps the body absorb calcium.
Vitamin K helps the body modify osteocalcin, which is involved in bone formation. It helps prevent the loss of calcium.
Avoid following a low-calorie diet, which can slow your metabolism and affect bone health. Instead, explore your senior living community’s dining program. You can discover nutritious, delicious meals made with your dietary needs in mind.
Exercising and Aging Safely
According to the American Academy of Orthopaedic Surgeons, an effective exercise program for bone health includes 30 minutes of weight-bearing activity. Schedule time for these exercises four or more days a week. Choose exercises you already enjoy to stay motivated.
Regular physical activity can help seniors with osteoporosis:
- Delay loss of independence
- Improve bone quality and density
- Build muscle mass and strength
- Improve mobility and functionality
- Improve balance and coordination
Improving your strength and balance may reduce your chances of falls and fractures. Weight-bearing exercises and strength training put stress on the bones, leading to bone tissue growth.
Explore weight-bearing activities, including:
- Dancing
- Tennis
- Strength training
- Brisk walking
- Jogging
- Hiking
- Climbing stairs
Strength and resistance training can involve bands, free weights, or body weight. These activities can help improve bone health naturally. To improve your flexibility and balance, join a tai chi or yoga class.
You can find these activities and more through your senior living community. Participating in group exercise classes will ensure that you use the proper form and technique.
Exercises to Avoid
Before exercising, consult your doctor. They’ll recommend exercises based on your health and bone density. They can also help you determine which activities to avoid, including:
- Toe touches
- Situps
- Crunches
- Spinal twists
- Yoga poses that round the spine
- Skiing
- Ice skating
Bending and flexing the spine repetitively can be harmful if you have spinal osteoporosis. These activities may lead to spinal fractures.
Your doctor may recommend that you avoid high-impact exercises or twisting the spine. You can work with a physical therapist or trainer to develop a safe exercise plan.
Observe Osteoporosis Awareness Month
Improve your senior wellness this Osteoporosis Awareness Month. With these tips, you can improve your bone health, mobility, and quality of life. Remember, you can always ask for help!
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