Osteoporosis Awareness Month: Building Strength in Senior Living

According to the American Medical Association, about 10 million Americans have osteoporosis. Another 44 million have low bone density, increasing their risk of weak bones and fractures.

Half of women and up to 25% of men will break a bone in their lifetimes due to osteoporosis. This Osteoporosis Awareness Month, take control of your senior bone health. Read on for our osteoporosis prevention and management tips for seniors living in beautiful Riverside, CA!

Senior Bone Health Diet Tips

According to the National Institutes of Health, about 98% of calcium in the body is stored in the bones. Bones undergo continuous remodeling (constant resorption and deposition of calcium to create new bone). An imbalance in this process may lead to brittle bones.

Other factors that can cause bone loss include poor dietary habits, insufficient calcium and vitamin D intake, and low protein intake. To maintain strong, healthy bones for osteoporosis prevention, evaluate your diet. The recommended dietary allowance (RDA) for calcium is:

1,000 mg for males ages 51 - 70
1,200 mg for females ages 51 - 70
1,200 mg for males and females ages 70 and up

Consult a doctor or nutritionist before making changes to your diet. They'll ensure you meet your nutritional needs.

Foods that can benefit bone health include:

Dairy products (calcium and vitamin D)
Canned salmon and sardines (calcium)
Fatty fish (vitamin D)
Collard greens, kale, and broccoli (calcium)
Spinach, collard greens, and potatoes (magnesium)
Prunes and dark, leafy greens (vitamin K)
Peppers, citrus fruits, and strawberries (vitamin C)
Spinach, potatoes, and prunes (potassium)

Make sure you're getting enough protein from your diet. Low protein consumption is associated with greater bone loss, which may lead to fractures.

Explore your senior living community's dining program to add these foods to your everyday diet. You can enjoy delicious, nutritious dishes without the stress of shopping, meal-prepping, or cooking. Instead, professionals can help you develop a personalized meal plan based on senior bone health nutritional requirements.

Foods to Limit

Eating high-sodium foods may cause your body to lose calcium. Try to limit your intake of processed or salty foods. Aim to get no more than 2,300 mg daily.

Heavy alcohol use can cause bone loss. Try to reduce alcohol consumption or stop drinking altogether.

Drinking over three cups of coffee daily may interfere with calcium absorption. Consider switching to matcha or green tea instead.

According to a comparative study, colas (but not other carbonated beverages) may be associated with low bone mineral density. Try drinking more water (about six to eight cups daily) instead.

Supplements for Osteoporosis Prevention

If you're struggling to meet your nutritional needs through whole foods, consult a doctor. They may recommend you use supplements for osteoporosis prevention. These may include:

Soy isoflavones
Magnesium
Calcium
Vitamin D
Boron
Vitamin K

Magnesium plays a role in bone mineralization and development. It helps the body use vitamin D for bone healing.

Vitamin D plays roles in bone mineralization and calcium absorption. It also benefits your immune system and muscle function.

Vitamin K supports bone formation and mineralization. It could help improve bone density, which may reduce your risk of fractures.

Don't add supplements to your routine without consulting a doctor first. They'll ensure you avoid interactions, especially if you take medication for an underlying condition.

Fall Risk Reduction

Hazards throughout your home may increase your risk of a trip-and-fall accident. These can include:

Clutter (boxes, newspapers, etc.)
Loose cords
Rugs and carpets
Loose floorboards
Spills (liquids, foods, or grease)

Consider adjusting your furnishings for fall risk reduction. Remove clutter and push couches, chairs, or other furnishings out of walkways.

To spot potential hazards, add more lighting. Put night lights in the hallways, bathrooms, and bedrooms. Consider using illuminated or glow-in-the-dark switches to improve accessibility.

Other fall risk reduction tips include:

Reviewing your medications with a physician
Treating underlying conditions
Remaining physically active
Wearing sensible shoes
Adding non-slip treads to steps

Consider using a walker or cane to improve your mobility. You can also add handrails and grab bars throughout your home for additional support. These modifications can reduce your risk of a fall or injury.

Discover Wellness Programs

Regular exercise can improve your strength, decreasing your risk of a trip-and-fall accident and resulting injury. Explore your senior living community's fitness program or events calendar for classes. Exercises that may improve bone strength include:

Dancing
Brisk walking or jogging
Climbing stairs or hiking
Strength training
Tennis

Strength training and other weight-bearing exercises may help prevent bone loss by improving your overall strength. Work with a professional to ensure you use the proper form and avoid injuries. Potential benefits of regular exercise for bone health include:

Reduced markers for bone turnover
Improved bone mineral density
Reduced inflammation
Better bone strength
Increased bone size

Instead of working out alone, consider joining a fitness class alongside other seniors. Participating with friends can increase accountability, which may encourage you to exercise regularly.

Holistic Changes for Aging Safely

Instead of applying these osteoporosis tips alone, consider moving into a senior living community in Riverside, CA. You can rely on their exclusive, professional wellness programs to improve your health and quality of life.

For example, a dining program will ensure you receive the nutrients you need to maintain strong bones. A fitness program can help you develop stronger bones and muscles. You can also discover fun, engaging activities to enjoy alongside other seniors.

Look for senior living communities that offer comfortable living options. They can help you adjust your living space for fall prevention.

Otherwise, try to break bad habits, including excessive drinking and smoking. Both may be detrimental to bone strength and your overall health.