June is National Osteoporosis Month, a time to focus on bone health and the changes that occur with age. Osteoporosis gradually weakens bones, increasing the risk of fractures from falls and everyday activities. Because bone loss often develops without symptoms, many people do not know they have osteoporosis until a fracture occurs. While aging raises the risk, nutrition, physical activity, medications, and other lifestyle factors also affect bone density. Understanding these influences may help older adults reduce fracture risk and stay active longer.
What Happens to Bone as We Age
Bone is living tissue that constantly rebuilds itself. As we age, the body gradually loses bone faster than it replaces it. Osteoporosis develops when bones become less dense and more fragile, increasing the risk of fractures. The Bone Health and Osteoporosis Foundation estimates that roughly 54 million Americans have osteoporosis and low bone density. Women face a higher risk after menopause, though many older men are also affected. The hip, spine, and wrist are especially vulnerable, and hip fractures often require surgery and a lengthy recovery.
Calcium and Vitamin D: What You Actually Need
Calcium helps build and preserve bone, while vitamin D helps the body absorb it. For adults over 50, the recommended dietary allowance for calcium is 1,000 mg per day for males and 1,200 mg for females. Adults over 70 should consume 1,200 mg daily. Dairy products, calcium-fortified plant milks, sardines, almonds, and leafy greens are good sources. If dietary intake falls short, a physician may recommend supplements.
Vitamin D is harder to get from food alone. In Lawrence, with Kansas winters and time spent mostly indoors, many older adults are deficient without realizing it. A simple blood test can tell you where you stand.
Weight-Bearing Exercise and Its Role in Bone Strength
Weight-bearing exercise helps stimulate bone growth and may slow bone loss over time. Walking, stair climbing, dancing, and resistance training all place healthy stress on bones and muscles. Some older adults find it easier to stay active by participating in a walking group, which combines physical activity with social connection.
Exercise also improves strength, balance, and coordination, helping reduce the risk of falls that can lead to fractures. Older adults with osteoporosis may benefit from activities tailored to their abilities. Before beginning any new exercise program or physical activity, seniors should consult their physician, especially if they have osteoporosis, prior fractures, or balance concerns.
Screening and Consulting Your Doctor
A DEXA scan measures bone density and helps identify osteoporosis before a fracture occurs. Medicare covers the test for eligible individuals. If you're over 65 or have risk factors, ask your physician whether screening is appropriate. Certain medications, including long-term corticosteroids, may accelerate bone loss, making regular conversations with your doctor about bone health worthwhile.
Taking Your Bone Health Into Your Own Hands This June
Bone health is something you can influence with what you eat, how you move, and the conversations you have with your care team. For many older adults, however, staying consistent with nutritious meals, regular physical activity, and other healthy habits becomes more difficult without extra assistance at home. Senior Helpers of Lawrence, KS serves older adults and their families across Lawrence, Kansas City (Kansas), Leavenworth, Bonner Springs, and Eudora with in-home care that helps make daily routines easier, encourages safe mobility, assists with meal preparation, and reduce fall risks that can contribute to serious osteoporosis-related injuries. Contact us to learn how we may help you or a loved one remain active and independent this summer.