Living with Osteoporosis: Daily Tips for Seniors
According to the Bone Health & Osteoporosis Foundation, experts predict that osteoporosis will be responsible for three million fractures annually by 2025. This condition is called a silent disease because people don't experience obvious symptoms. You may not realize your bones are weakening until you sustain a fracture.
Living with osteoporosis in Fond du Lac, WI, can seem scary. It can limit mobility, cause feelings of isolation, and hinder your independence.
Before that happens, read on for osteoporosis support. Improve your senior bone health today!
Schedule Screenings
The risk of developing osteoporosis increases as you grow older. According to the National Institute on Aging, one in five women over age 50 and one in 20 men develop osteoporosis. Risk factors for osteoporosis include:
- Poor dietary habits
- Prolonged periods of bed rest
- Physical inactivity
- Low body mass index or being underweight
- Altered hormone levels
- Long-term use of certain medications
- Heavy drinking
- Smoking cigarettes
- A family history of osteoporosis or broken bones
- A vitamin D deficiency
- Low calcium intake
Our bones are made of living tissue that breaks down over time. A healthy body replaces old bone with new bone. Osteoporosis, however, can cause an imbalance in this process.
The outer shell of your bones will become thinner and more fragile, making them more susceptible to fractures. People with osteoporosis have a difficult time recovering from these injuries. Breaks most commonly occur in the spine, hip, or wrist.
Remember, osteoporosis is called a silent disease because symptoms are rarely present. Schedule regular screenings with your doctor after you turn 65. They can use a bone density scan to determine bone strength.
Your Fond du Lac, WI doctor will develop a personalized treatment plan based on your bone loss. Their wellness tips for seniors may include:
- Dietary changes
- Supplements
- Medications
- Lifestyle changes
Exercise for Senior Bone Health
Osteoporosis can affect your daily life by:
- Limiting your mobility
- Increasing your risk of fractures
- Making it difficult to perform everyday tasks
- Causing chronic pain or discomfort
A sedentary lifestyle can cause bones and muscles to lose strength. This may increase your risk of osteoporosis, resulting in falls and fractures. Improve your senior bone health by developing an exercise regimen.
According to the Centers for Disease Control and Prevention, adults aged 65 and older need:
- Aerobic physical activity
- Muscle strengthening activities
- Activities to improve balance
Aim for 150 minutes of moderate-intensity exercise weekly. Try to improve muscle strength twice a week through:
- Dance
- Yoga
- Climbing stairs
- Lifting weights
Improve your balance and flexibility using yoga and tai chi. These exercises will improve unsteadiness and stiffness associated with joint pain.
Before exercising with osteoporosis, consult a doctor. They may recommend you avoid high-impact exercises or awkward bending and lifting movements. You can also work with a trainer to ensure you're using the proper form.
Otherwise, explore your senior living community's fitness program. You can engage in fun activities and group exercise classes to improve your bone strength and muscle mass.
Nutrition for Osteoporosis Support
Your appetite may change as you age. Neglecting to eat a healthy, balanced diet could lead to a vitamin deficiency.
For healthy bones and muscles, your body needs vitamin D, protein, and calcium. As the primary mineral component of our bones, calcium keeps them healthy and strong. Vitamin D helps the body absorb calcium, while protein is essential for muscle maintenance.
Foods for senior bone health include:
- Green leafy vegetables
- Fatty fish
- Dairy products
- Nuts and seeds
- Tofu
- Figs
- Citrus fruits
Limit your intake of salt and processed foods. Excessive sodium can cause calcium loss.
Excessive caffeine and alcohol may interfere with calcium absorption. Try drinking more water instead.
Consult a doctor or nutritionist before changing your diet. They'll ensure you develop a meal plan based on your daily nutritional needs.
Your doctor may determine that you have a vitamin deficiency. A vitamin D deficiency could increase your risk of brittle bones and osteoporosis. In addition to adjusting your diet, your doctor may recommend that you take supplements.
To avoid the stress of meal planning, prepping, and cooking, explore your senior living community's dining program. You can discover delicious, nutritious meals that support better bone health.
Fall Prevention Tips
If you're worried about falling and sustaining injuries, adjust your living space. Make changes that improve your mobility. This can include:
- Lighting up hallways and dark spaces
- Adding grab bars and handrails in the bathroom
- Removing rugs, cords, and other trip hazards
Consider using mobility aids for fall prevention. These include a cane, walker, or non-slip shoes.
If you don't want to make these adjustments, consider moving into a senior living community. You can enjoy comfortable accommodations with your mobility in mind.
Otherwise, take breaks. Avoid overexerting yourself, which could lead to injuries.
Adaptive Strategies for Aging Safely
Making small changes to your routine may reduce your risk of sustaining an injury. Try to avoid using twisting motions. Always bend from the hips and knees instead of from the waist.
Pace yourself when completing physical activities. Don't hesitate to ask for help if you need it.
Living with osteoporosis can take an emotional toll. You may experience:
- Anxiety
- Frustration
- Fear (of falling or sustaining an injury)
- Depression
If you experience these emotions, remember that you're not alone. Consider seeking social support instead of isolating yourself.
Explore resources through your senior living community. For example, you can join a support group for osteoporosis patients.
Talk to other seniors with osteoporosis who understand what you're going through. They may provide helpful lifestyle tips you can use to improve your bone health and quality of life.
Better Living With Osteoporosis
Living with osteoporosis may require you to make adjustments to your lifestyle and routine. Apply these tips to start aging safely. Remember, you can always ask for osteoporosis support.
LakeHouse Fond du Lac offers individualized care plans, a variety of engaging social activities, and chef-prepared meals to make aging more enjoyable. Discover our wellness center, comfortable apartments, and caring staff.
Our services and amenities are designed to improve your quality of life. Contact us now to schedule your tour.