It’s a common theme among your senior friends. Someone you associate with is missing from a get-together and it raises questions. One of your friends has fallen and fractured their hip and everyone in the group knows it could have been them.
It’s not unusual for you or someone you know to take falls in stride as they age. However, you can help prevent this common senior disease and delay trauma by being informed and making changes to your lifestyle, if recommended by your doctor.
Osteoporosis is a disease characterized by low bone density and deterioration of bone tissue in seniors but the disease can strike at any age. Weak bones can lead to an increased risk of falls and could fracture your hip, wrist or severely damage your vertebra.
Osteoporosis is often called the “silent disease” and affects 44 million Americans. Because bone loss happens naturally as you age, it often comes without symptoms. You can experience a fracture or injury even before you or your physician knows you have the disease. Even then, your physician must order a bone density test to determine if Osteoporosis is the culprit.
It is important to know the factors that can increase the risk of developing Osteoporosis. Prevention is important and some of these risk factors can be avoided.
Risks include:
- Prior fragility fracture
- Female gender
- White ancestry
- Women over age 50 and men over 65
- Low BMI
- Loss of height
- Family history of hip fracture
- Postmenopausal
- Secondary amenorrhea
- Primary hypogonadism
- Tobacco use
- Excessive alcohol use
- Prolonged immobilization
- Low calcium intake
- Vitamin D deficiency
- Glucocorticoid excess
- Corticosteroid use
Even though Osteoporosis can sneak up on you, you can take charge of your independence by asking your physician for a bone density test. That way you will know if you have low bone density before a fracture occurs and take action if you discover the early signs.
You can also make simple lifestyle changes in your diet to help prevent Osteoporosis. Calcium and Vitamin D are both important factors for building strong bones. When you’re not getting enough calcium for your body’s needs, the calcium is taken from the bones. Vitamin D is required for your body to absorb calcium.
Calcium rich foods include:
- Dairy products
- Canned sardine and salmon
- Collard greens
- Kale, okra, broccoli and beans
Keep in mind, carbonated drinks and caffeine should be consumed in moderation as this can interfere with calcium absorption. The good news is that even if you are diagnosed with Osteoporosis, a comprehensive treatment program including proper nutrition and exercise can help. You may also be advised to work with a specialist that can help you with balance and safety issues to better understand how to protect yourself.
Some of the best ways to exercise to overcome the negatives of Osteoporosis are weight-bearing exercises such as walking, hiking, stair climbing, dancing, or jogging where your bones deal with your weight naturally and retain their density.
In any case, it is always good to keep your physician informed of anything you believe to be out of the ordinary with your health so you can keep ahead of any risk of injury.
References:
- Calcium/Vitamin D. (2017). Retrieved from https://www.nof.org/patients/treatment/nutrition/
- Nutrition. (2017). Retrieved from https://www.nof.org/patients/treatment/nutrition/
- Sakhaee, K., & Chan, A. (2016, November 14). Osteoporosis. Retrieved from https://online.epocrates.com/diseases/8511/Osteoporosis/Key-Highlights
