Living with Osteoporosis: How Seniors Can Stay Strong and Safe
Situated on the Pacific coast, with a mild climate and health-friendly environment, the city of Ventura, CA, is the perfect retirement spot for health-conscious seniors. If that describes you, no doubt osteoporosis is on your mind as you navigate your golden years. And while it's more common in women than men, both sexes need to take care.
A study cited by the Centers for Disease Control and Prevention (CDC) found that 12.6% of over-50s have osteoporosis. Women are at greater risk, with a prevalence rate of 19.6%, compared with 4.4% for men.
If you're living with osteoporosis, what can you do to improve your condition? In this post, we'll explore bone health in seniors and examine fall prevention strategies that can help you minimize the risk of osteoporosis-related complications.
Understanding Osteoporosis and Its Impact
Osteoporosis means having porous bones. According to WebMD, osteoporosis causes bones to thin and weaken over time. In healthy people, bone loss is offset by the production of new bone, but this does not always happen in people with osteoporosis.
This condition can affect any of the bones in the body, but the following bones are at particular risk of fracture:
- Hip
- Spine
- Wrist
Hip fractures are a particular worry for many seniors, as they can lead to long-term complications. These include pneumonia and blood clots.
Menopause and Osteoporosis
Menopause may be the main reason why so many more women are affected by osteoporosis than men. According to the Endocrine Society, menopause accelerates the bone loss process. In fact, 50% of post-menopausal women are expected to develop osteoporosis and suffer a fracture during their lifetime.
The good news is that osteoporosis can be treated. Treatment can be started at any time, but the earlier the better. So, it's good for all older females to prioritize senior wellness by consulting their doctor to be tested for osteoporosis and begin treatment if necessary.
Osteoporosis in Men
Some men may feel complacent about osteoporosis, feeling that it is unlikely to affect them as it is mainly associated with women. However, this is a dangerous approach to take. Bone health in seniors is a big concern for both sexes, and it is important to get checked out.
While it's true that men do not experience the sudden drop in bone density that women do during menopause, bone loss still happens gradually. Bone mass peaks in all people between 25 and 30. After 40, bone mass will continue to decrease in men and women if we don't take preventative action.
The Importance of Bone Density Testing
Osteoporosis is often called the "silent disease" because it may show no symptoms until you break a bone. Rather than waiting for this to happen, it pays for both men and women to be proactive and discuss osteoporosis with their doctor.
What Is a Bone Density Test?
According to the Mayo Clinic, a bone density test can diagnose osteoporosis. It is non-invasive and uses X-rays to calculate how many grams of calcium and other minerals there are in your bones. This testing is also carried out to monitor the effectiveness of osteoporosis treatments.
Signs You Need Bone Density Testing
While bone density testing is wise for all, there are a few signs that indicate you should urgently seek medical advice. These include:
- Losing height
- Bone fractures
- Taking certain steroid medications that affect bone health
- After menopause in women
Treatment for Osteoporosis
If a bone density test confirms a diagnosis of osteoporosis, your doctor will take into account your medical history and current conditions when recommending treatment. According to the Cleveland Clinic, treatment options include hormone therapies and specific osteoporosis medications, usually given as injections.
Your doctor may also recommend taking vitamin supplements, particularly calcium and vitamin D. They work together to support your body in the bone-rebuilding process.
Additionally, there are many lifestyle changes you can make to help you with your goal of aging safely.
Lifestyle Adjustments for Living With Osteoporosis
Living with osteoporosis does not mean accepting that you will now become frail. It means that you need to make simple lifestyle changes to build bone strength and help prevent falls. Here are some of the most effective things seniors can do.
Eat Well
Eating well is beneficial for overall senior wellness, but there are some specific foods to include in your diet if you're living with osteoporosis. These include foods rich in calcium. Some good sources are:
- Dairy products, including milk, cheese, and yogurt
- Leafy green vegetables, like spinach and kale
- Fortified breakfast cereals (with added vitamin D and calcium)
- Almonds
Vitamin D is harder to get through food, but some good sources include mushrooms, fatty fish, and egg yolks. Sunshine also helps your body make vitamin D, which is a great reason to get outdoors and enjoy Ventura's sunny weather!
Stay Active
Like muscles, our bones benefit from regular exercise. Weight-bearing activity is best, such as walking and gentle hiking. Resistance training can also help build bone density.
Exercise also plays a crucial role in fall prevention. It helps us improve our coordination and posture. Assisted living communities organize regular fitness classes that can help seniors hit the goal of three to five sessions of exercise each week.
Stay Safe at Home
Simple home adaptations can also play a big part in fall prevention for those living with osteoporosis. Assisted living communities also offer these features, which can include:
- Grab bars in bathrooms
- Non-slip mats
- Adequate lighting
- Handrails on stairs
Be sure to choose a senior living community that takes a proactive approach to aging safely for all residents.
Living With Osteoporosis at The Palms Assisted Living
Many people living with osteoporosis find that living alone is no longer safe or practical. The welcoming and safe environment at The Palms at Bonaventure provides the answer.
Our community takes a proactive approach to fall prevention and maintains a focus on bone health in seniors. You can enjoy regular fitness sessions to keep active and promote healthy bones. Plus, we ensure you have access to ongoing osteoporosis support to manage your condition.
Click here to learn more about our senior wellness-focused assisted living community and schedule a tour!