According to the International Osteoporosis Foundation, about 37 million fragility fractures occur worldwide in individuals aged over 55 annually. Osteoporosis can take a significant economic and personal toll, leading to disability and loss of mobility. This Osteoporosis Awareness Month, prioritize osteoporosis prevention before the disease takes its toll.

Read on for our tips on improving bone health in seniors. With these tips, you can potentially improve your bone strength to age safely in Northside of Indianapolis, IN!

Bone Health for Seniors

Osteoporosis means “porous bone.” This bone disease occurs when the body makes too little or loses too much bone. This can cause bones to weaken, increasing your risk of a fracture.

Under a microscope, healthy bones appear similar to honeycombs. The spaces in these honeycombs will become larger when osteoporosis occurs. As bones lose density or mass, they’re more likely to break.

According to the Bone Health & Osteoporosis Foundation, about 54 million Americans have this condition. Approximately one in two women and one in four men age 50 and older will break a bone due to osteoporosis.

Breaks are most likely to occur in the spine, wrist, or hip. These injuries can cause:

Permanent pain
Lost or limited mobility
Feelings of isolation or depression

Approximately 20% of seniors who break a hip die due to complications as a result of the injury or surgery. Some require long-term care.

Osteoporosis is considered a silent disease. Symptoms aren’t obvious.

For some patients, breaking a bone is the first sign they’ve developed osteoporosis. Visit a doctor in Indianapolis if you:

Have lower back pain
Develop a shortness of breath
Notice changes in your posture
Lose an inch or more in height

The US Preventive Services Task Force recommends osteoporosis screening for women over the age of 65. If you notice these symptoms, ask your doctor for a bone density test.

Risk Factors

Risk factors for osteoporosis include:

Long-term use of certain medications
Heavy drinking
Smoking cigarettes
Low body mass index
Altered hormone levels
Poor dietary habits
Low calcium and/or vitamin D intake
Insufficient protein intake
A family history of broken bones or osteoporosis
Physical inactivity

Your risk of developing osteoporosis can increase with time. Schedule regular screening if you believe you’re at risk.

There’s no cure for osteoporosis. Instead, your doctor may recommend medication and lifestyle changes for osteoporosis prevention.

Food for Osteoporosis Prevention

To begin aging safely, develop an osteoporosis prevention diet that features:

Protein
Calcium
Magnesium
Vitamin C
Vitamin D
Vitamin K
Antioxidants

Calcium, the primary compound in our bones, gives bones structure, stability, and strength. A calcium-rich diet can support bone growth.

Vitamin D helps the body absorb calcium. A vitamin D deficiency may increase your risk of fractures.

Vitamin C is an antioxidant. It supports collagen synthesis (the protein that forms bones and tissues).

Magnesium aids vitamin D absorption. Vitamin K supports the synthesis of a protein that improves bone strength.

To improve your bone health, eat more:

Dairy
Tofu and soy
Dark, green, leafy vegetables
Citrus fruit and figs
Fatty fish
Nuts and seeds

Please consult a doctor or nutritionist before making changes to your diet. They’ll help you avoid vitamin deficiencies.

Explore your senior living community’s dining program for nutritious, delicious meals. You can prioritize foods with bone health and other nutritional needs in mind.

Healthy Aging Tips

Fractures and bone breaks may impair your mobility, affecting your ability to function independently. This can affect your quality of life.

Ask your Indianapolis doctor for healthy aging tips. They may recommend:

Regular exercise
Consuming less sugar and sodium
Eating a nutritious, balanced diet
Not smoking and drinking in moderation
Getting seven to nine hours of sleep each night

Living alone can lead to social isolation, which can negatively affect your health and mood. Instead, consider moving into a senior living community in Indianapolis. You’ll gain access to wellness, fitness, and dining programs that can benefit your health and well-being.

Exercise and Wellness Routines

Following a regular exercise routine can benefit bone health for seniors. Potential benefits include:

Improved balance
Better posture
Decreased risk of broken bones
Improved muscle strength
Reduced pain
Improved mood

For osteoporosis prevention, prioritize strength training and weight-bearing exercises. Strength training involves using weights to strengthen bones, muscles, and tendons. You can use your body weight, free weights, or resistance bands.

Weight-bearing aerobic activities can help slow bone loss. Activities include climbing stairs, walking, and dancing. These exercises involve using the legs, hips, and lower spine.

Explore flexibility, balance, and stability exercises. Improving your balance may help prevent falls and related injuries.

Before developing exercise and wellness routines, consult a doctor or personal trainer. Your doctor may discourage you from activities that involve twisting or bending. Some high-impact exercises may increase your risk of fractures.

Explore your senior living community’s fitness program and activities calendar for exercise classes. An experienced professional can ensure that you use the proper form.

Aging Safely

Remember, tripping and falling can increase your risk of fractures. Improve your living environment to reduce your risk of injuries. Start by:

Removing clutter or trip hazards
Lighting walkways
Using handrails and grab bars
Removing furniture from walking paths
Installing non-skid mats in the bathroom
Using motion-activated lights
Wearing low-heeled shoes with rubber soles
Scheduling regular hearing and sight tests

If you’re still worried about tripping and falling, consider moving into a senior living community. You can live in comfort while gaining access to a helpful, caring staff. Their support services will allow you to start aging safely.