Keeping your bones strong and healthy is a good idea at any age, but it's especially important for seniors. During the years after we turn 50, bone density often starts to diminish, which increases the potential for painful broken bones after a fall. The risk of osteoporosis is more prominent in women when the levels of bone-fortifying estrogen fall. But family history and lifestyle choices can affect bone density for men as well.
Seniors and caregivers in the Salem area can minimize the effects of and help prevent osteoporosis by maintaining healthy daily habits. Here are a few everyday routines from Senior Helpers Salem, OR, that can make all the difference in determining and avoiding the worst outcomes of osteoporosis.
Not Getting Enough Calcium in Your Diet
Calcium-rich foods like low-fat milk, kale, and beans can help maintain bone density and reduce bone fracture risks. These foods are also loaded with other healthy nutrients, including magnesium and protein. It is a good idea to talk to your physician to determine how much calcium you should strive to add to your daily diet. Taking a supplement is a good alternative if meeting your own calcium requirement proves to be a challenge.
Spending Too Much Time Indoors
Fat-soluble vitamin D helps our bodies absorb and retain the calcium needed for building bone. Unfortunately, vitamin D deficiency is common among Americans, especially seniors. There are only a few foods that naturally contain Vitamin D, making it difficult to get the levels you need through just diet. Resolving to spending more time outside in the sun every day, even for just a short time, can aid in keeping your bones healthy.
Having Bad Posture
Poor posture is thought to worsen osteoporosis over time. Not only does it lead to spine misalignment and balance problems for seniors, but it also increases the potential for fractures. Making sure to sit up straight and plant both feet firmly on the floor when working on the computer or crafts can be beneficial. Simple posture exercises and stretches might be helpful in correcting everyday posture errors.
Lack of a Good Night's Sleep
A study by the American Society for Bone and Mineral Research (ASBMR) suggests getting less than five hours of sleep is associated with low bone mineral density. A good night's sleep allows your body to rest and repair itself. It is recommended that seniors try to get seven to nine hours of sleep each night, depending on age. The study found postmenopausal women who had short sleep cycles were more likely to experience fractures.
Living a Sedentary Lifestyle
It is well-known that regular physical activity is one of the best things you can do for your overall health. For osteoporosis, weight-bearing exercises like walking or dancing can strengthen bones and slow bone loss. Seniors who have osteoporosis should always consult with their local Salem area doctor before starting any kind of exercise program. Getting your body up and moving is as smart as it is satisfying.
Getting Screened For Osteoporosis
The U.S. Preventative Services Task Force recommends routine screening for osteoporosis, especially over the age of 65. By using specialized imaging technology, early identification of osteoporosis can be made, and preventive measurements were taken. The noninvasive tests measure individual bone density and assess general bone health.
Senior Helpers Salem, OR, offers comprehensive, customized in-home senior care in Salem, Dallas, Keizer, Albany, and Corvallis. Contact us, Senior Helpers Salem, OR, anytime to find out how our services can give you and your loved ones the peace of mind you deserve.