According to Neilsberg.com, more than 13% of San Antonio's population is aged 65 and over. Its rich history, beautiful outdoor spaces, and vibrant culture make it a great retirement spot. It's also a place where Osteoporosis Awareness Month resonates, as the condition mainly affects seniors.
As we age, our bones naturally lose density. This can increase the risk of fractures and long-term complications. However, Osteoporosis Awareness Month can help all seniors better understand the risks and what they can do to minimize them.
Join us as we explore what you can do to protect senior bone health.
Osteoporosis Awareness Month is an initiative by the Bone Health & Osteoporosis Foundation (BHOF) that runs each May. While many of us have heard of osteoporosis, it's easy to downplay its significance. Sometimes called the "silent disease" due to its lack of symptoms, often the first time people know they have it is when they break a bone.
Osteoporosis Awareness Month aims to tackle that by educating everyone, especially seniors, on how they can maintain healthy bones.
The BHOF is encouraging people of all ages to develop healthy bones by lacing up their sneakers and going out for a walk each day in May. Walking is a great way to build bone strength. According to Harvard Health, speed walking can increase the forces acting on and strengthening hip bones by 30%!
However, don't be discouraged if you can't speed walk, or even if getting out of the house is a challenge. All additional walking and other forms of exercise can help you boost your bone health.
As part of Osteoporosis Awareness Month, the BHOF has arranged in-person and online events to promote osteoporosis prevention. These include talks from medical speakers, free bone density screenings, and fall risk assessments.
Even if you can't make it to one of these events, they highlight the importance of getting yourself checked out as you get older. Senior bone health is affected by aging, but there are many things that can be done to slow down the decline.
Osteoporosis is a condition that causes bones to become brittle. This happens because of bone loss and the body not making enough new bone to replace what was lost. It can be caused by:
For most of us, our bone mass peaks between the ages of 25 and 30. From the age of 40, it begins to decline.
Menopausal women may experience significant bone loss. According to the Endocrine Society, 20% of bone loss in women happens during menopause. Around 10% of women worldwide are affected by osteoporosis.
However, this does not mean that it is a disease that only affects females. Men do not experience the dramatic drop in bone density that women do during menopause. Instead, their bone loss occurs more gradually.
Still, both men and women are at risk of experiencing osteoporosis-related fractures and need to take steps to protect their senior bone health.
Osteoporosis prevention is just one part of a broader approach to aging and wellness, helping seniors maintain mobility, confidence, and independence. A few simple changes to our diet and daily life could help keep our bones as healthy as possible.
Calcium is essential for maintaining strong bones, as it helps harden and strengthen them. Seniors should aim to consume around 1,200mg of calcium every day.
Some excellent sources of calcium include:
However, for our bodies to process and utilize the calcium we consume, we need to increase our vitamin D intake. This can be a little harder, as there are very few foods that are naturally high in vitamin D. You may want to talk to your doctor about taking a supplement.
As with calcium, some foods are enriched with it, such as milk and breakfast cereal. Our bodies can also produce vitamin D through exposure to sunlight. However, if you want to try to incorporate more into your diet, try the following:
Senior living communities provide nutritious and delicious meals each day. Making wise choices at the on-site restaurant can help you get the calcium and vitamins you need. San Antonio also has many senior-friendly restaurants that can help you try new foods that could boost your vitamin D intake!
Our bones are similar to our muscles - we need to use them so we do not lose them! When we walk or exercise, the impact on our bones helps them remain strong. The more we do, the stronger they will become.
Senior living communities make it easier to keep fit. Some have on-site fitness centers that let you work out whenever suits you. Others offer exercise classes tailored to seniors' needs.
We know that smoking and drinking too much are bad for our overall health. It turns out they are also bad for our bones. Smoking causes an imbalance in bone turnover, resulting in brittle bones and more fractures.
One of the best things seniors can do is stop smoking to improve their bone health.
Drinking too much is also a risk factor for osteoporosis. Additionally, being intoxicated makes us more vulnerable to falling and fracturing weakened bones. Cutting out drinking could help you boost your bone health and avoid the ramifications of complex fractures.
Osteoporosis Awareness Month is a timely reminder that all seniors should take seriously. Bone loss is dangerous and can cause long-term consequences that cause pain and limit mobility. Taking the steps recommended above can support osteoporosis prevention and help you enjoy a healthy retirement.
At Discovery Village Stone Oak, we make it easy to maintain an active lifestyle and great nutrition. Our fitness classes support bone health by helping seniors keep moving. Our packed activity calendar means there's always a reason to get up with a spring in your step.
Contact us today to schedule a tour.