Osteoporosis is a medical condition that occurs when the growth of new bone doesn't keep up with the loss of old bone. For people over the age of 65, it's especially important that they regularly have their bones evaluated to determine if they are healthy and strong.
In general, older women, especially those of Asian or Caucasian descent, have a higher risk of developing osteoporosis. Even so, people who don't necessarily fit into any of these categories may increase their risk of developing osteoporosis. This depends upon certain lifestyle choices and habits they follow.
Below are three habits that are known to increase a person's risk of developing osteoporosis throughout their lifetime, along with some helpful guidance on how the act of making positive changes in a person's daily habits can increase their bone strength.
Low Calcium Intake
Calcium is a mineral that plays a vital role in maintaining healthy bone structures. People who regularly avoid food sources that contain high amounts of calcium may have low calcium levels. Hormonal changes (e.g., menopause), and deficiencies in vitamin D and magnesium can also contribute to low levels of calcium.
The good news is that there are many ways to add calcium to the diet. Foods such as kale, beans, spinach, lentils, tofu, milk, cheese, and yogurt are all great sources of calcium. There are also over-the-counter supplements available for those who think they may be low in calcium, and/or vitamin D and magnesium.
Lack of Exercise
Similar to muscles, bones maintain their strength through exercise. If a person hasn't made exercise a habit, their bones may be weaker than someone who has always engaged in regular physical activity.
It's always a good idea to speak to a physician before embarking on an exercise program. Once cleared for exercise, a person can increase their bone strength through something as simple as a daily walk. Another good choice is to begin a strength training program. Weight-bearing exercises such as lifting weights can be particularly helpful in slowing bone loss. The extra stress from lifting a weight encourages the deposit of calcium into the bones. It also encourages cells to begin the process of bone formation.
Certain Lifestyle Choices
People who smoke and/or drink excessive amounts of alcohol have a greater risk of developing osteoporosis. Smoking interferes with how the body uses vitamin D - an important vitamin used in the process of bone formation. Alcohol also interferes with the absorption of both calcium and vitamin D.
Slowing down the rate of a person's bone loss is just one of the many health benefits associated with smoking cessation and/or the reduction of alcohol intake to moderate levels. It's never too late to improve one's health by adopting new healthy habits. This can include eating nutritious food, getting regular exercise, and avoiding tobacco products and excess alcohol.
Get Screened for Osteoporosis
Here at Senior Helpers, we encourage all our clients in Lee's Summit, Kansas City, Blue Springs, and the surrounding areas, to contact their physicians if they think they could benefit from osteoporosis screening.
Please contact us today to learn more about our caregiving services.