Osteoporosis: What you Need to Know to Keep your Senior’s Bones Strong

Osteoporosis is a condition that affects many seniors. It occurs when bones become brittle and weak over time. This makes them more susceptible to fractures. If seniors already have trouble with balance and mobility, this can put them at greater risk for injury. With osteoporosis, even seemingly harmless falls or bumps may result in broken bones. May is National Osteoporosis Awareness and Prevention Month, so now is a great time to check in with your senior and start making changes to help keep their bones stronger and healthier.

Preventing Osteoporosis

There are both genetic and environmental risk factors that can contribute to osteoporosis. These include age, gender, race, family history, certain health conditions and medications, hormone levels, lack of calcium, and sedentary lifestyle. However, there are many ways that you can help your senior to be more proactive in protecting their bones.

• Increase Calcium: Seniors need more calcium each day than younger adults do. While calcium supplements can help, changes to diet can naturally increase calcium intake. Dark green leafy vegetables, soy, salmon, and low-fat dairy products can all be good sources of calcium. In addition, many cereals are often fortified with calcium.
• Talk to your doctor about how much calcium you should be getting each day since too much can interfere with certain medications and other medical conditions. It can also increase risk of kidney stones. You want to stay within recommended limits, which for seniors is generally no more than 2,000 milligrams per day.
• Increase Vitamin D: It is not enough to just increase calcium intake. In order for the body to absorb the calcium, it also needs vitamin D. Sunlight is natural source, so getting outside for even just a few minutes a day can help replenish your vitamin D. Other sources include fatty fish, mushrooms, tofu, eggs, and dairy products. Also look for foods that are fortified with vitamin D or consider a supplement.
• Increase Exercise: Regular exercise can help keep bones strong. Weight-bearing exercises such as walking, jogging, stairs, aerobics, yoga, and dancing are all beneficial for strengthening bones and muscles. Strength training can help as well by lifting small weights, using resistance bands, or using machines at the gym.

Other recommendations include quitting smoking, limiting alcohol consumption, and taking steps to prevent falls. Making modifications around the home such as improving lighting, ensuring rugs and carpets are secure, installing grab bars, and reducing clutter can all help. This can reduce risk of tripping and falling which puts pressure on bones. If they are already weak due to osteoporosis, they may become fractured.

An in-home caregiver can help your senior to complete grocery shopping, prepare meals, and remember to take medications to support stronger bones. They can also help to increase safety, assist with mobility, and help your senior to be more active. Senior services such as those provided by Always Best Care of Asheville-Hendersonville can allow your senior to maintain their independence and wellbeing while staying in their own home. To schedule a consultation or learn more about available services, call (828) 989-7263 or visit us online.