Osteoporosis Awareness Month: Tips to Protect Bone Health as You Age
Picture this: You are visiting with your primary care physician in Austin, TX, and you receive the bad news. You are at risk for developing osteoporosis.
So, what is osteoporosis, and how can you prevent it? To celebrate Osteoporosis Awareness Month, here is a detailed look at osteoporosis and bone health in seniors.
What Is Osteoporosis?
Osteoporosis is a progressive disease that causes bones to become brittle and weak. Although it is not exclusive to seniors, it is more common for older folks to experience symptoms.
Over time, the bones will continue to weaken. The weakness can lead to splinters and fractures.
Some of the main symptoms of osteoporosis include:
- Stooped posture
- Back pain
- Loss of height
- Bones breaking easily
Many symptoms of osteoporosis align with general signs of wear and tear on your body. It is important to talk to your doctor and get checked frequently if you're at risk for developing osteoporosis.
Causes of Osteoporosis
Anyone can develop osteoporosis, but some key factors contribute to your likelihood of diagnosis:
- Age: Seniors are more likely to get osteoporosis
- Genetics: If osteoporosis runs in your family, you have an increased risk
- Sex: Women have a higher risk of osteoporosis due to hormonal changes, such as menopause
- Nutrition: An unbalanced diet can lead to chronic nutritional deficiencies
If you have one or more of these factors, it is a good idea to act now rather than later. Read on to learn more about osteoporosis prevention and steps you can take to strengthen your bones.
Osteoporosis Prevention Tips
Even if you are at risk for osteoporosis, there are many steps you can take to prevent it from developing. Here are just a few guidelines for healthy bones in retirement:
- Make modifications to your diet
- Exercise safely
- Change your lifestyle
- Prevent falls
- Work with your doctor
Make Modifications to Your Diet
Diet plays a powerful role in your overall health, so do not underestimate its impact on your bones. If you have a healthy, balanced meal plan, you should not have to worry too much about supporting bone health.
However, if you need an extra boost or some peace of mind, here are some foods to incorporate that will specifically help your bone structure.
Dairy
Dairy contains high amounts of calcium, which is one of the most important minerals for bone health.
Milk: Whole milk is often fortified with high amounts of calcium and Vitamin D for aging. For a lower-calorie option, try two percent or skim milk.
Cheese: Cheese is a healthy fat, and can be beneficial when consumed in moderation.
Butter: Although high in fat, adding a little butter can increase your nutrient intake and elevate the flavor of your dishes.
Yogurt: A healthy substance that can be enjoyed as a snack or even a meal when paired with the right ingredients.
Dark, Leafy Greens
Incorporating greens into your diet can reduce caloric intake and promote healthy nutrient absorption. Dark, leafy greens in particular are also fantastic for preventing osteoporosis.
Enjoy leafy greens such as kale, spinach, and watercress in a crunchy salad with delicious toppings. Or, cook your greens for better nutrient absorption and a smoother digestive system.
Sweet Potatoes
Sweet potatoes are a good source of antioxidants, fiber, and vitamins. They are also incredibly versatile.
Slice some sweet potatoes into French fries as a healthier side to your next meal. Or, simply pop them in the oven to create a sweeter twist on the classic baked potato.
Figs and Prunes
If you enjoy dried fruits, you will love the benefits that prunes and figs have on bone health for seniors. These tiny fruits pack a punch, both with flavor and nutrients.
You can eat them on their own or toss them into a trail mix with nuts, pretzels, and chocolate.
Exercise Safely
Senior fitness is especially important when you are at risk for developing osteoporosis. Just because your bones are fragile, it does not mean that you have to give up exercise completely.
You do not need a gym membership to benefit from exercise. Try doing some moderate, low-impact workouts in your senior living apartment.
Some of the best weight-bearing exercises you can do include:
- Running
- Walking
- Hiking
- Dancing
- Aerobics
Anaerobic exercises are recommended, although it's important to be careful. If you lift weights or use resistance bands, make sure to start light and lift with a partner.
It may benefit you to work with a personal trainer who specializes in training plans for older folks. They will know how to accommodate your needs and modify exercises to fit your training plan.
Change Your Lifestyle
Lifestyle changes include more than just diet and exercise. Even if you eat right and work out regularly, there are still factors that could contribute to an increased risk of osteoporosis.
If you are a smoker, now may be the time to quit. It may seem impossible, but it will benefit you in the long run. For long-time smokers, there are medications and support groups available.
The same sentiment goes for alcohol. A glass of wine or a cocktail every once in a while will not hurt. However, drinking regularly comes with many other health issues that can wreak havoc on your body as you age, especially if you live independently.
Work With Your Doctor
It is vital to consult your doctor every time you plan on making a lifestyle change. They can give you advice and make a plan so you do not push yourself too far.
Celebrate Osteoporosis Awareness Month at the Conservatory at North Austin
Now that you have learned all about osteoporosis, you can go into your next Osteoporosis Awareness Month informed about the disease and help educate others as well.
If you are at risk for osteoporosis or you struggle with a similar condition, consider a senior living community. Conservatory at North Austin offers a wonderful senior living experience, with amenities tailored to your needs and a thriving community.
Are you ready to explore the Best Retirement Community in Austin, TX? Reach out to us today to learn more or to schedule a tour of our community.