Living with Osteoporosis: How Seniors Can Stay Strong and Independent
Osteoporosis, or "porous bone," affects about 54 million Americans, according to the Bone Health and Osteoporosis Foundation. One in two women and up to one in four men ages 50 and older are living with osteoporosis.
If you're not prioritizing bone health for seniors, you could be at risk of a fracture or other injury.
Improving your senior wellness with osteoporosis support strategies can help you start aging safely. Unsure of how to prioritize your bone health in Hayward, CA? Read on for our senior wellness tips to learn more!
Bone Health for Seniors
Osteoporosis causes bones to become brittle and weak. Usually, our bones are in a constant state of balance, breaking down old bone while creating new bone simultaneously. When this process lacks balance, we can lose too much bone, increasing the risk of fractures.
Osteoporosis is considered a silent disease, since symptoms are often invisible. Fractures due to osteoporosis can cause:
- Impaired mobility
- Shortened life spans
- Decreased quality of life
According to the National Institute on Aging, risk factors for osteoporosis include:
- Altered hormone levels (too little estrogen in women, too little testosterone in men)
- Physical inactivity
- Smoking cigarettes
- Long-term use of certain medications
- Previous surgery to remove the ovaries before menstruation periods stopped naturally
- Breaking a bone after age 50
- A family history of broken bones or osteoporosis
- Poor dietary habits
- Insufficient amounts of calcium and/or vitamin D
- Low protein intake
- Heavy alcohol use
- Low body mass index
If you're over the age of 65, visit your Hayward, CA doctor. They can test you for osteoporosis and recommend a personalized treatment plan.
Treatment involves slowing or stopping bone loss. Your doctor may recommend lifestyle changes for osteoporosis support. Apply the following tips to start aging safely with your bone health in mind.
Lifestyle Tips for Improved Senior Wellness
According to the American Society for Biochemistry and Molecular Biology, osteoporosis may result in three million fractures by 2025. Taking a holistic approach to senior wellness can help you age safely. This includes:
- Drinking alcohol less often
- Not smoking
- Getting seven to nine hours of sleep each night
- Eating a balanced, nutritious diet
- Eating less sugar or processed foods
- Exercising regularly
If you're struggling to make holistic changes, consider moving into a senior living community in Hayward, CA. Their fitness, dining, and wellness programs can help you make informed changes to your routine. With help, you can improve your overall senior wellness, enhancing your mobility, mood, and quality of life.
Diet for Osteoporosis Support
After reaching age 30, we reach peak bone mass. The foods we eat offer vitamins and minerals that are incorporated into our bones. Without the right vitamins and minerals, you could develop fragile bones.
Follow a calcium-rich, high-protein diet. Consuming a nutritious, balanced diet will provide your body with essential vitamins and minerals. These can improve your bones' strength and structure, reducing your risk of a fracture.
Consult a doctor or nutritionist to determine your daily recommended allowance of calcium and other minerals. Calcium is essential for strong bone structure. Foods that are high in calcium include:
- Cheese
- Milk
- Figs
- Chia seeds
- Sardines
- Yogurt
- Lentils
- Almonds
- Whey protein
- Tofu
- Edamame
- Sesame seeds
- Poppy seeds
- Beans
- Green, leafy vegetables
For help, consider moving into a senior living community in Hayward, CA. Their dining program will help you eat a healthy, balanced diet with bone health for seniors in mind. You can avoid the stress of shopping and cooking while enjoying delicious, nutritious meals.
Fall Prevention Tips
Adjusting your home environment can help reduce the risk of a fall-related injury. To create a safe living environment, focus on mobility. Start by:
- Removing clutter
- Adding handrails and grab bars
- Ensuring every room is well-lit
First, remove clutter or trip hazards from your home. This includes cords, rugs, and clutter.
Add grab bars to the bathroom or a handrail to your staircase. Rely on these for better stability and support.
Adding more lighting to every room can help you spot these hazards as you move throughout your home. Otherwise, ask for help.
Moving into a senior living community in Hayward can help you avoid potential injuries at home. You can live in a comfortable, safe environment while having peace of mind that help is a call away. This support can improve your mobility and independence.
In the meantime, consider relying on mobility aids to reduce your risk of a fall. These include non-slip shoes, walkers, or canes.
Choose shoes that offer great arch support. Prioritize your comfort as you apply these fall prevention tips.
Consult a medical professional for additional tips. For example, they may recommend that you change how you move throughout the day.
When completing daily activities, take breaks. Avoid overexerting or injuring yourself. Bend at the hips and knees instead of twisting at the spine or bending at the waist to avoid injuries.
Exercising for Aging Safely
Exercising daily can strengthen your body, which may reduce your risk of sustaining an injury. You can maintain strong bones, enhance your mood, and improve your overall well-being.
Consider weight-bearing and high-impact exercises. These exercises will improve your overall strength while minimizing bone loss. They could also help:
- Reduce inflammation
- Increase bone mineral density
- Reduce markers for bone turnover
- Increase bone size
- Improve bone strength
Effective exercises that may help you start aging safely include:
- Hiking
- Strength training
- Climbing stairs
- Brisk walking
- Dancing
- Tennis
- Jogging
Explore your senior living community's wellness program for fun, engaging exercise classes. You can participate among friends, who may hold you accountable to attend daily. Following a professional's guidance can help you use proper form, allowing you to avoid potential injuries.
Better Living With Osteoporosis
Living with osteoporosis is easier with the proper resources and support. Use these tips to enhance your senior wellness. With these tips, you can start aging safely with better bone health in mind.
Remember, moving into a senior living community in Hayward can help. At Bellara, we offer customizable, signature programs like Vibrant Life and Elevate Dining to enhance your golden years.
We offer the freedom to maintain your independence with the comfort of knowing an experienced team of caring individuals is always available. Trust our exclusive, customizable programs to create a life you'll love. Contact us now to schedule a tour.