Strong bones are essential for a healthy, active lifestyle at any age. They protect vital organs, support movement, and store essential minerals. However, bone density can decrease over time due to factors like insufficient calcium, vitamin D, or physical activity, leading to an increased risk of fractures.
The good news is that it's never too early or too late to improve your bone health. Keep reading for tips and learn how Presidio Home Care Aides can provide personalized assistance to help you or your loved one achieve optimal health while also preventing falls and fractures.
What is Osteoporosis?
Osteoporosis is a disease characterized by weakened bones that become brittle and more susceptible to fractures. It occurs when the body loses too much bone tissue or fails to produce enough new bone to replace it.
One of the most common signs of osteoporosis is painless fractures — often in the hip, spine or wrist. These fractures can occur unexpectedly, even from minor falls or accidents. Over time, the weakening of the vertebrae can lead to a loss of height. Additionally, the collapse of vertebrae can cause postural changes, such as slouching or a hunched back.
How is Bone Density Measured?
The simple answer: a Dual-energy X-ray Absorptiometry (DXA) scan. This would be ordered by your healthcare provider. This painless procedure involves a small amount of X-ray radiation to measure your bone mineral density. The result is a T-score that indicates your fracture risk. The lower the T-score, the higher the risk.
Keep it Moving!
A lack of physical activity is a major contributor to bone loss in older adults. Regular exercise is not just about maintaining a healthy weight; it's crucial for preserving bone strength.
Bones are living tissues that constantly renew themselves. However, after the age of 50, the body starts losing bone faster than it can rebuild it. This is particularly pronounced in women following menopause, who can lose up to 20% of their bone density within a few years. As bone density decreases, the bone's internal structure weakens, making it more susceptible to fractures.
Physical activity stimulates bone remodeling, helping to maintain bone strength and density. Consider incorporating moderate, weight-bearing exercises like walking, dancing, or aerobics into your routine. If you’re new to exercise, start with something as simple as walking outdoors. Aim for 15-20 minutes a day and gradually increase your activity level.
Eating for Healthy Bones
Diet plays a vital role in maintaining bone health. Calcium is a crucial nutrient and is the most abundant mineral in the body, primarily stored in bones and teeth. Beyond its role in bone health, calcium is necessary for various bodily functions, including brain-to-body communication, muscle movement, and cardiovascular function. Calcium can be found in a variety of foods including:
Dairy products: Milk, cheese, yogurt
Leafy green vegetables: Kale, spinach, collard greens
Nuts and seeds: Almonds, sesame seeds
Fortified foods: Orange juice, cereal, tofu
It’s also worth noting that many food manufacturers fortify certain products with calcium to enhance their nutritional value. To effectively absorb calcium, our bodies also require vitamin D. Vitamin D can be obtained from sources like:
Fish oil supplements
Fortified dairy products
Sunlight exposure
By ensuring adequate vitamin D intake, you can enhance your body’s ability to absorb calcium and support strong bone health. Eating a balanced diet that includes calcium-rich foods and vitamin D sources is not only beneficial for bone health but also contributes to overall well-being and a healthy bodyweight. Being underweight puts you at greater risk for fractures.
Other Factors that Affect Bone Health
Your risk of developing osteoporosis is influenced by factors like your peak bone mass (achieved by age 30) and the rate of bone loss after that age. While diet and exercise play significant roles, other factors include:
Lifestyle: Tobacco and excessive alcohol consumption can contribute to weaker bones.
Gender: Women generally have less bone tissue than men, putting them at higher risk. Menopause accelerates bone loss due to declining estrogen levels. For men, low testosterone can also lead to bone mass loss.
Age: Bone loss is a natural part of aging.
Genetics: Family history of osteoporosis or fractures further increases your risk.
Medications: Prolonged use of corticosteroids, aromatase inhibitors (used to treat breast cancer), certain antidepressants (SSRIs), methotrexate, some anti-seizure meds (such as phenytoin and phenobarbital), and proton pump inhibitors can contribute to bone loss.
Presidio Home Care and Chemotherapy
There’s a lot to think about when it comes to maintaining healthy bones. Understanding the risk factors and your health and family history can help you take proactive steps to protect your bone health. Whether it’s getting a gentle reminder about exercise routines or supplements or shopping for healthy ingredients to create balanced, calcium-rich meals and companionship, Presidio Home Care Aides are ready and eager to help you achieve and maintain optimal bone health. Contact us today to learn more.
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