Living with Osteoporosis: Support and Safety for Seniors

What if bending down to tie your shoes or sneezing came with the risk of fractures? According to the American Society for Biochemistry and Molecular Biology, experts predict that osteoporosis will be responsible for three million fractures annually. Osteoporosis can make your bones weak and prone to breaking, to the extent that even mild stressors like sneezing can cause injuries.

With the right lifestyle changes, living with osteoporosis in Fairfield, IA, won't feel as daunting. Read on to improve your senior bone health with our osteoporosis tips!

Senior Bone Health

Your bones are made of living tissue that naturally breaks down before it's replaced with new bone. Osteoporosis, however, can disrupt this balance. Your body won't produce new bone fast enough to replace what it breaks down.

The inside of a bone resembles a honeycomb. Bones form the walls of the honeycomb, which can get smaller if you have osteoporosis. As the outer shell of the bone becomes thinner, the risk of a fracture increases.

These injuries can affect your mobility, leading to lost independence. Reduced mobility can lead to feelings of isolation and depression, negatively affecting your quality of life.

According to the Bone Health & Osteoporosis Foundation, about 54 million Americans have osteoporosis and low bone mass. Low bone mass can increase the risk of developing osteoporosis.

Approximately one in two women and up to one in four men aged 50 and older will break a bone due to osteoporosis. However, osteoporosis is a silent disease; you may not realize you have it until a bone breaks.

Breaks usually occur in the wrist, spine, or hip. About 20% of seniors who break a hip die within a year (due to either the surgery or complications). Costs related to osteoporosis could reach $25.3 billion annually by 2025.

Risk Factors

According to the National Institute on Aging, risk factors for osteoporosis include:

• Underweight or low body mass index
• A family history of osteoporosis or broken bones
• Poor dietary habits
• Smoking cigarettes
• Heavy alcohol use
• Altered hormone levels
• Long-term use of certain medications

Your likelihood of developing osteoporosis increases as you age. The loss of bone mass occurs more rapidly in women than men, especially during menopause. By age 65, men and women lose bone mass at the same rate.

Schedule regular testing with your Fairfield doctor. They'll determine how strong your bones are using a bone density scan. Don't wait until you break a bone to determine if you have osteoporosis.

A doctor can develop a personalized care plan based on your senior bone health. Their recommendations can make living with osteoporosis easier.

Fall Prevention Tips

A simple fall can fracture or break a bone. To prevent falls:

• Exercise
• Install night lights
• Install grab bars
• Remove clutter

Install handrails on both sides of any stairs. Use them when going up or down stairs for stability.

Install good lighting at the top and bottom of stairs or at the end of each hall. Motion-activated lights will automatically turn on when you walk by.

Keep your living area neat. Leaving items on the floor could increase your risk of a trip and fall accident.

You can use mobility aids, such as:

• Non-slip shoes
• Walkers
• Canes

These tools can enhance your mobility while reducing the risk of slips and falls.

You can use these tips for preventing falls at home. Otherwise, consider moving into a senior living community. Their spacious accommodations will allow you to live in comfort with fewer hazards.

Moving into a senior living community will give you peace of mind. You'll have access to a caring, supportive staff if you need help. Their services and care may enhance your mobility, independence, and quality of life.

Nutrition for Osteoporosis Tips

Nutritious whole foods provide our bones with vitamins and minerals for structure and stability. We reach peak bone mass around age 30. For better senior bone health, consider eating more:

• Dairy products
• Nuts and seeds
• Beans and lentils
• Whey protein
• Tofu and soy products
• Green, leafy vegetables
• Citrus fruits and figs

Add more calcium, vitamin D, and protein to your diet. Calcium is essential for bone health. It helps protect bone structure and strength.

A vitamin D deficiency may contribute to lower bone density. Vitamin K helps prevent the loss of calcium. Consume foods that are rich in vitamin D and K to help your body absorb calcium.

Vegetables are a great source of vitamin C. This antioxidant stimulates bone-forming cells and protects cells from free radical damage. Eating more vegetables may also help improve bone mineral density.

Low protein intake may affect bone formation and breakdown. It could also hinder calcium absorption. Eat protein with each meal.

Exercising and Aging Safely

The best activities for bone health are weight-bearing exercises and strength training. Both promote the formation of new bone. These exercises may prevent bone loss in older adults.

Strength training can improve your physical function, allowing you to maintain your independence. It can slow the loss of muscle mass while preventing falls and related injuries.

Before adding exercise to your routine, consult a physical trainer or doctor. They'll ensure you don't choose activities that can lead to overexertion or injuries.

Instead, explore your senior living community's fitness program for classes and activities. These may include:

• Hiking
• Tai chi
• Yoga
• Walking clubs
• Strength training
• Tennis

Overall Wellness for Older Adults

Your doctor may recommend that you take a holistic approach. Improving overall wellness for older adults can involve:

• Not smoking
• Drinking less alcohol
• Exercising regularly
• Eating nutritious, balanced meals
• Consuming less sugar and sodium
• Getting seven to nine hours of sleep each night

If you're struggling with these osteoporosis tips, explore your senior living community's exclusive programs. Their fitness, dining, and wellness programs can help improve our overall health.

Better Living With Osteoporosis

Living with osteoporosis can feel easier when you have the right resources. Consider moving into a senior living community like Addington Place of Fairfield. We take the time to know each resident before tailoring our services to their unique needs.

Discover our spacious apartments, chef-prepared homestyle dining, wellness center, and engaging activities. Contact us to schedule a tour.