Do you have difficulty trying to stand up or feel weak and wobbly when you do? Luckily, there are proven ways to manage osteoporosis and prevent further bone loss.
This article explores the risks of osteoporosis, and addresses two frequently asked questions – what is bone density loss, and what is bone mineral density test?
It also provides effective strategies for managing osteoporosis, including lifestyle changes, dietary recommendations, and exercise routines. By incorporating these tips into your daily routine, you can conquer bone loss and maintain strong and healthy bones.
The Risks of Osteoporosis for Aging Adults
As people age, their risk of developing osteoporosis increases. Factors such as hormonal changes, decreased physical activity, poor nutrition, and certain medications can all contribute to the development of osteoporosis in aging adults.
Women are at higher risk than men, especially after menopause when estrogen levels decline.
Furthermore, individuals with a family history of osteoporosis, a small body frame, or certain medical conditions such as rheumatoid arthritis or hyperthyroidism are also at increased risk.
Osteoporosis can lead to fragile and weak bones, increasing the likelihood of fractures and injuries from even minor falls or bumps. Therefore, these risks of osteoporosis should be taken seriously.
7 Effects of Osteoporosis
Fractures: Osteoporosis weakens bones, making them more prone to fractures. Fractures most commonly occur in the hip, spine, and wrist, and can lead to severe pain, disability, and loss of independence.
Decreased mobility: Fractures from osteoporosis can lead to decreased mobility and functional impairment, resulting in difficulty in performing daily activities and a decreased quality of life.
Chronic pain: Osteoporosis can cause chronic pain, especially in the back and hips. This pain can significantly impact daily activities and overall well-being.
Compression fractures: Osteoporosis can cause compression fractures in the vertebrae, leading to changes in posture, height loss, and spinal deformities.
Increased risk of mortality: Osteoporosis-related fractures, particularly hip fractures, are associated with an increased risk of mortality. Hip fractures in particular can lead to complications such as blood clots, pneumonia, and infections, which can be life-threatening.
Emotional and psychological impacts: Chronic pain, decreased mobility, and the fear of fractures can have a significant impact on a person’s emotional and psychological well-being, leading to anxiety, depression, and decreased quality of life.
Increased healthcare costs: Osteoporosis-related fractures result in significant healthcare costs, including hospitalizations, surgeries, rehabilitation, and long-term care. These costs can place a financial burden on individuals and healthcare systems.
What is Bone Density Loss?
What is bone density loss? Many seniors find the very thought a bit scary.!
Bone density loss is another term for osteoporosis. This condition is marked by a decrease in bone mass and density where the loss of density makes bones weak and more prone to fractures.
It usually occurs when the bones do not absorb enough calcium and other minerals, or when the body removes more bone than it replaces.
Factors such as aging, hormonal changes, lack of physical activity, smoking, excessive alcohol consumption, and certain medications can contribute to bone density loss.
This condition can be asymptomatic until a fracture occurs, which is why it is important to get regular bone density screenings, especially for postmenopausal women and older adults.
One of the ways to manage osteoporosis by treating bone density loss may include lifestyle changes, dietary supplements, medications, and exercise to help prevent further bone loss and reduce the risk of fractures.
What is a Bone Mineral Density Test?
A bone mineral density (BMD) test is a medical test that measures the density of minerals, such as calcium, in the bones. It is used to diagnose osteoporosis and assess a person’s risk of bone fractures.
The test is usually performed using a dual-energy X-ray absorptiometry (DXA) machine, which uses low levels of radiation to measure bone density in the hip, spine, or wrist.
A BMD test is typically recommended for postmenopausal women, older adults, individuals with a history of fractures, or those taking medications that can weaken bones.
4 Ways to Manage Osteoporosis in Aging Adults
We will review 4 proven ways to manage osteoporosis in aging adults. These are:
- Dietary and nutrition
- Limiting bone depleting foods
- Regular exercise
- Supplements and medications
#1 Preventive Through Diet and Nutrition
The Importance of Bone-Building Nutrients
Among the top priorities in the fight against osteoporosis is making sure your body gets all the macro- and micro- nutrients necessary for bone growth. Major nutrients responsible for sustaining strong bones are Calcium, Vitamin D, protein, and a set of vitamins and minerals present in fruits and vegetables.
Calcium
Calcium is the primary mineral that is built up in our bones, and it is necessary for ensuring bone density. A 1200 mg of calcium per day intake should be the goal for seniors.
There are many dietary sources of calcium. Therefore, you can get recommended amounts from low-fat dairy products, dark leafy greens, canned fish with bones, or calcium-fortified foods.
Most importantly, your doctor might prescribe calcium supplements to ensure your daily calcium needs are met if you are unable to do it through diet.
Vitamin D
Vitamin D is also another important nutrient that plays a role in the digestion of calcium, thereby making the absorption of calcium more efficient. From 800 to 1000 IU of vitamin D is recommended daily, which can be done in many ways: sunlight, fatty fish, egg yolks, and fortified foods.
Though sources like food and sunshine may be helpful for getting the necessary amount of vitamin D, older adults may not get enough of it and therefore require a supplement for this purpose.
Protein
In fact, protein is not likely to be considered as a factor when it comes to bone health, despite the fact that studies have linked sufficient protein intake to better bone density and lower risk of fractures. Protein-containing foods that can be considered good sources are lean meats, poultry, fish, eggs, dairy, beans and nuts.
Strive to provide at least one protein source for each meal, this will contribute not only to your bones but your overall health.
Fruits and Vegetables
The nutrient richness of fruits and vegetables comprises a myriad of vitamins and minerals that are vital for bone maintenance, such as magnesium, potassium, vitamin C, and vitamin K.
Taking a daily dose of diverse food colours can be one way to make sure you’re getting the necessary nutrients. Strive to have at least half of your plate filled with fruits and vegetables in each meal and include as much variety of different colours as possible to get as many nutrients as possible.
#2 Limit Bone-Depleting Foods and Substances
Although an emphasis on a well-balanced diet that includes foods high in nutrients is a must in preventing Osteoporosis, it is also important to limit the intake of specific foods and substances that can have a negative effect on bones.
Ways to Manage Osteoporosis – Limit Sodium
One aspect of nutrition that is responsible for bone loss is too much sodium in the diet. Your body will cut the calcium out of it by urinating as a result of high sodium intake and bone density will be gradually lowered over time.
It is better to cook meals from scratch with unprocessed whole ingredients and the use of herbs and spices instead of salt for flavouring the food.
Reduce Caffeine Intake
Caffeine is another compound that affects calcium absorption levels and bone quality. Coffee and tea consumption in moderation is not harmful; however, an elevated risk of osteoporosis may accompany excessive caffeine intake. Seniors should aim to keep their caffeine intake to only 2-3 cups of coffee or tea per day, and if necessary, take decaffeinated options.
Stop Smoking
Another risk factor for osteoporosis is smoking, which can lead to decreased bone mass and a high incidence of fractures. The single most useful thing current smokers can do for their bone health, as well as the whole body, would be to stop smoking.
Together with your doctor, plan for cessation that would include ways of dealing with cravings and withdrawal symptoms would be formed.
Consume Alcohol in Moderation
Lastly, the systematic abuse of alcohol consumes both bone formation and bone resorption cycles, increasing the risk of falls and fractures.
Older people should make sure that they don’t have more than one drink a day if they are women or two drinks a day if they are men in order to protect their bones.
Choosing to drink in moderation and purposefully giving priority to your bone health is the best option if you decide to drink.
#3 The Role of Exercise in Osteoporosis Prevention
Weight-bearing and resistance-type exercises are some of the most useful methods to build strong bones and prevent the loss of existing ones. When you put stress on your bones through exercise, it stimulates the formation of new bone tissue.
The best bone-strengthening exercises for seniors include:
- Walking, jogging, or hiking
- Dancing
- Tennis and pickleball
- Stair climbing
- Strength training with weights or resistance bands
- Bodyweight exercises like squats and lunges
Target 30 minutes of weight-bearing exercise most days of the week, plus strength training at least twice per week. If you are new to exercise, start slowly and build up gradually to avoid injury. Consult your doctor before beginning any new exercise regimen.
#4 Medications and Supplements for Osteoporosis
Medications
There are a number of medications that can be used to manage osteoporosis. The most common ones are bisphosphonates and hormone therapy.
Bisphosphonates that can decrease bone loss and fracture risk. These drugs help to slow down bone breakdown and increase bone density. Examples include alendronate (Fosamax), ibandronate (Boniva), risedronate (Actonel), and zoledronic acid (Reclast).
On the other hand, hormone therapy can be beneficial in certain situations. Estrogen or a combination of estrogen and progesterone can be used in postmenopausal women to prevent bone loss.
Make an appointment with your physician to determine if osteoporosis medications are a good option for you. Safety should be a priority when talking about the use of over-the-counter drugs. Discuss possible side effects and how to take these medicines in order to minimize risks.
Supplements
In addition to prescription medications, supplements with the following vitamins and minerals may help support bone health. These are:
- Calcium – a key mineral for bone health as it helps maintain the structure and strength of bones.
- Vitamin D – essential for calcium absorption and also plays a vital role in bone health.
- Magnesium – important for calcium metabolism and bone mineralization.
- Vitamin K – necessary for the synthesis of proteins that regulate bone mineralization.
- Zinc – involved in bone formation and mineralization.
- Vitamin C – important for collagen synthesis, which is a major component of bone tissue.
Other minerals like Boron and Strontium may help improve bone density and strength, while Silicon is important for bone formation and mineralization
Make sure to consult with your physician before you start any supplement regimen. The right dosage is important to avoid any side effects from the medications you may be taking. Do not double any recommendations on the bottles!
Conclusion – Ways to Manage Osteoporosis
The 4 proven ways to manage osteoporosis in this article are very effective. Of course, they do require self discipline and consistency to get results, so be determined and strengthen those bones! Know the risks of osteoporosis to guide changes to make in your lifestyle.
Know any other tips or personal observations? Please let us know in the comment box below.
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- The Causes of Osteoporosis – Am I a High Risk?
- Foods That Are Good for Bone Health – Prevent Osteoporosis
- Osteoporosis the Silent Killer – How to Manage It
- How to Prevent Seniors Falling – The Effects of Osteoporosis
- 13 Reasons for Chronic Back Pain – So Much Pain
- Relief for Chronic Back Pain – 9 Roads to Bliss
- Osteoporosis and Aging: 10 Secrets to Stronger Bones
FAQ for Ways to Manage Osteoporosis
What are the risks of osteoporosis?
The risks of osteoporosis include increased susceptibility to fractures, particularly in the hip, spine, and wrist, leading to chronic pain, reduced mobility, and potential complications such as prolonged recovery time and increased risk of further fractures.
What is bone density loss in aging adults?
Bone density loss in aging adults refers to the gradual reduction in bone mass and strength, increasing the risk of fractures and osteoporosis. It is primarily caused by hormonal changes, reduced calcium absorption, and decreased physical activity as part of the aging process.
What is a bone mineral density test for aging adults?
A bone mineral density test for aging adults measures bone strength and the amount of minerals in bones, typically using DEXA scans. This test helps diagnose osteoporosis, assessing fracture risk, and guiding treatment plans.
What are the best ways to manage osteoporosis?
The best ways to manage osteoporosis include maintaining a diet rich in calcium and vitamin D, engaging in regular weight-bearing and muscle-strengthening exercises, avoiding smoking and excessive alcohol, and taking prescribed medications or supplements as directed by a healthcare provider.
References
- Merck Manuals Bone Disorders – Osteoporosis https://www.merckmanuals.com/home/bone,-joint,-and-muscle-disorders/osteoporosis/osteoporosis
- Weiner, C (2023) What are the symptoms of osteoporosis? https://www.medicalnewstoday.com/articles/symptoms-of-osteoporosis
