Living with Osteoporosis: How Seniors Can Stay Safe and Strong

According to Johns Hopkins Medicine, about 54 million Americans have osteoporosis. This gradual thinning of the bones can lead to a fracture, affecting your mobility and quality of life. If you're concerned about bone health for seniors, it's time to make a few changes to your daily routine.

Read on for our tips for living with osteoporosis in Prescott Valley, AZ. With these osteoporosis tips, you can improve your senior wellness, mobility, and independence!

Bone Health for Seniors

Osteoporosis gradually weakens the bones, making them more prone to fractures. This "silent disease" can progress without causing obvious symptoms. Without a diagnosis, you may fail to make changes with aging and mobility in mind.

Consider consulting a doctor in Prescott Valley, AZ. They can determine if you're at risk for osteoporosis. According to UC San Diego Health, women ages 65 or older and men ages 70 or older should get screened.

Risk factors include:

• Caucasian and Asian women ages 50 and older
• Men with low testosterone levels
• Patients who take oral corticosteroids daily
• Anyone who weighs less than 125 lbs
• People with kidney failure or liver disease
• People with inflammatory bowel disease
• Smokers and heavy drinkers
• People with rheumatoid arthritis
• People who have undergone bariatric surgery

The risk of developing osteoporosis will increase as you age. During menopause, women may lose bone mass quickly, increasing their risk. According to the National Institute on Aging, about one in five women over age 50 and one in 20 men are affected by osteoporosis.

A minor fall can cause a spine, wrist, or hip fracture. These injuries can have a lasting impact on your mobility and independence. Common effects of osteoporosis on senior wellness include:

• Difficulty performing everyday tasks
• Chronic pain or discomfort
• Limited mobility
• Increased risk of fractures

Understanding these potential consequences will help you recognize the importance of bone health and fall prevention.

Prioritize Fall Prevention

As you adapt to living with osteoporosis, consider making changes to your living environment. Try to create a safe living space to reduce your risk of falls and fractures. These osteoporosis tips can enhance your mobility and overall well-being.

Seniors with osteoporosis have an increased risk of falls. You can create a safer living environment by:

• Clearing clutter
• Installing handrails
• Lighting rooms

Make sure all hallways and living areas are free of hazards. These include clutter, cords, and rugs.

In the bathroom, install grab bars. Use a handrail when moving upstairs. These can provide support and stability to reduce the risk of a fall.

Make sure all rooms are well-lit. Ask for help if you're having trouble navigating your home.

Otherwise, consider moving into a Prescott Valley senior living community. You can live in comfort while receiving the help and support you need.

Daily Activities

Try making a few changes to how you approach daily activities. When moving, avoid twisting your spine or bending at the waist. Instead, bend from your hips and knees.

Pace yourself when completing daily activities. Take breaks to avoid overexerting yourself. Remember, you can always ask for help when completing daily tasks.

Mobility Aids

Use mobility aids to reduce your likelihood of a fall. For example, you can use a walker or cane for additional stability. These can give you the confidence to move freely without fear of falling.

Consider wearing non-slip shoes that feature good arch support. Better footwear can reduce the risk of slip and fall injuries.

Diet for Osteoporosis Tips

Adjust your diet to ensure your body receives the vitamins and minerals it needs for better bone health. For help, consult your senior living community's dining program. You can develop a personalized meal plan based on your distinct nutritional needs.

Calcium is essential for bone growth and integrity. It gives our bones strength and structure.

Improve your daily intake of calcium. For women over the age of 51, the recommendation is 1,200 mg. A diet low in calcium may cause low bone density, increasing your risk of fractures.

Vitamin D helps the body absorb calcium. It helps the body maintain a balance of phosphate and calcium in the blood. A vitamin D deficiency may increase your risk of fractures by weakening bone integrity.

Vitamin K helps activate a protein that binds calcium to your bones. It helps strengthen bones by improving bone density.

Vitamin C helps with collagen synthesis. Collagen is a protein that forms bone structure, keeping bones strong and flexible.

For good bone health, develop a diet that includes:

• Green leafy vegetables (spinach, collard greens, etc.)
• Dairy (milk, cheese, yogurt, etc.)
• Citrus fruits (lemons, oranges, grapefruit, etc.)
• Fatty fish (salmon, herring, tuna, etc.)
• Nuts (almonds, pistachios, etc.)
• Seeds (sesame, sunflower, chia, etc.)
• Soy products (tempeh, tofu, edamame, etc.)

Try to limit your intake of high-sodium foods, including fast food and salty snacks. Excessive sodium can increase the amount of calcium removed through waste, leading to bone loss.

You can develop a diet with these senior wellness tips in mind at your senior living community.

Exercise to Improve Senior Wellness

Exercising can help stimulate the cells that build strong bones. Prioritize resistance and weight-bearing exercises.

Weight-bearing exercises involve carrying your body weight against gravity. Examples include:

• Hiking
• Tennis
• Aerobics
• Dancing
• Running
• Walking

Resistance exercises use opposing forces to strengthen your muscles and improve bone mass. You can use water, elastic bands, or weights for resistance.

Improving your muscle mass and balance may help reduce your risk of falls. Explore your senior living community's wellness program for exercise classes to ensure you're using the proper form.

Easy Living with Osteoporosis

Better bone health for seniors can reduce the risk of falls and injuries. Use these effective tips for living with osteoporosis to improve your mobility and senior wellness. Remember, moving into a senior living community may help.

Glassford Place is a premier senior living community in Prescott Valley, Arizona. Our signature programs provide residents with a unique lifestyle that encourages them to maintain independence and comfort.

Discover our spacious senior apartments, resident-inspired social calendar, and wellness programs to enhance your standard of care. Contact us now to schedule a tour.