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Ways for Seniors to Prevent Against Osteoporosis

According to the National Osteoporosis Foundation (NOF), Osteoporosis is bone disease occurs when the body loses too much bone, makes too little bone or both. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps. Meaning “porous bone,” osteoporosis involves bones that have lost density or mass and contain abnormal tissue structure, resulting in their weakening and increasing the likelihood of breakage. While seniors and aging adults can talk to their physician about undergoing a bone density examination to determine if they have osteoporosis, there are several preventative measures that can be taken early on to avoid a later diagnosis.

Get Enough Calcium and Vitamin D

Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables blood to clot, muscles to contract and hearts to beat. The NOF reports that about 99% of the calcium in the body is in bones and teeth. How much calcium the body requires is dependent on both age and gender:

Woman age 50 & younger: 1,000 mg daily

Women age 51 & older: 1,200 mg daily

Men age 70 & younger: 1,000 mg daily

Men age 71 & older: 1,200 mg daily

Vitamin D also plays an important role in protecting your bones, both by helping the body absorb calcium and by supporting muscles needed to avoid falls. Children need vitamin D to build strong bones, and adults need the vitamin to keep their bones healthy. When individuals don’t get enough vitamin D, they become more likely to break bones as they age. Vitamin D requirements are solely based on age:

Under 50: 400-800 international units (IU) daily

50 and older: 800-1,000 IU daily

For those in need of additional Vitamin D, sources include sunlight, food and supplements. First, skin makes vitamin D in reaction to sunlight and stores it in fat for later use. Vitamin D can be found in foods including wild-caught mackerel, salmon and tuna. Vitamin D is added to milk and other dairy products, orange juice, soy milk and fortified cereals as well. Alternatively, there are two types of vitamin D supplements: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Always check with a physician before incorporating supplements into a nutritional plan.

Engage in Regular Exercise

The NOF explains that there are two types of osteoporosis exercises that are important for building and maintaining bone density: weight-bearing and muscle-strengthening exercises. Weight-bearing exercises, which can be high-impact or low-impact, include activities where individuals move against gravity while staying upright.

High-impact weight-bearing exercises (dancing, hiking, tennis, etc.) help build bones and keep them strong, but can be dangerous for those who have broken a bone due to osteoporosis or are at risk of breaking a bone. Low-impact weight-bearing exercises (elliptical training, fast walking, stair step machines, etc.) can also help keep bones strong and are a safe alternative for those who cannot do high-impact exercises. 

Muscle strengthening exercises include activities where someone moves their body, a weight or some other resistance against gravity. They are also known as resistance exercises and include lifting weights, using elastic exercise bands, using weight machines and more.

Eat Foods That are Good for Bone Health

Those who eat a well-balanced diet with plenty of dairy, fish, fruits and vegetables should get enough of the nutrients they need every day. However, those looking to ensure they consume foods which support bone health should look primarily to fish, fruits, vegetables and fortified foods. For example, canned sardines and salmon (with bones) are an excellent source of calcium. Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins contain magnesium, which also supports bone health. Further, fortified foods such as soy milk can contain both calcium and Vitamin D.

Avoid Smoking

The National Institute of Arthritis and Musculoskeletal and Skin Diseases reports that several research studies have identified smoking as a risk factor for osteoporosis and bone fracture. According to the Centers for Disease Control and Prevention, more than 16 million Americans are living with a disease caused by smoking. In addition, studies on the effects of smoking suggest that smoking increases the risk of having a fracture. The habit has also been shown to have a negative impact on bone healing after fracture.

Ultimately, the NOF points out that individuals are never too young or old to begin improving the health of their bones. Although prevention should ideally begin in childhood, forming healthy habits later in life can still lead to greater bone health in the future. As the foundation states, “Now is the time to take action.”

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4 Supplements to Support Senior Health

Do you know a senior or aging adult who has difficulty consuming all of the nutrients needed for a healthy diet? Supplements can contain minerals, herbs or other botanicals, amino acids, enzymes, and many other ingredients that help support dietary needs. While they are not medications, supplements can be used to improve overall health and help manage some health conditions. Here are some supplements to consider adding to your diet, or that of a loved one:

Vitamin C: Vitamin C (ascorbic acid) is a nutrient the body needs to form blood vessels, cartilage, muscle and collagen in bones. Vitamin C is also vital to the body’s healing process, and can help protect cells against the effects of free radicals — molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, X-rays or other sources. Free radicals might play a role in heart disease, cancer and other diseases.  This supplement also helps your body absorb and store iron, the Mayo Clinic reports.

Vitamin D: Vitamin D is a nutrient the body needs for building and maintaining healthy bones. This is because the body can only absorb calcium, the primary component of bone, when Vitamin D is present. This supplement also regulates many other cellular functions in the body. The anti-inflammatory, antioxidant and neuroprotective properties of Vitamin support immune health, muscle function and brain cell activity. Vitamin D isn’t naturally found in many foods, but the body also makes vitamin D when direct sunlight converts a chemical in the skin into an active form of the vitamin (calciferol). The amount of vitamin D the skin makes depends on many factors, including the time of day, season, latitude and your skin pigmentation, the Mayo Clinic reports.

Vitamin B12: Vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. As the body is capable of storing several years’ worth of vitamin B-12, deficiency is rare. However, those who follow a vegetarian or vegan diet might be prone to deficiency because plant foods don’t contain vitamin B-12. Older adults and people with digestive tract conditions that affect absorption of nutrients are also susceptible to vitamin B-12 deficiency. Left untreated, a vitamin B-12 deficiency can lead to anemia, fatigue, muscle weakness, intestinal problems, nerve damage and mood disturbances, the Mayo Clinic reports.

Fish Oil: Fish oil is a dietary source of omega-3 fatty acids. The body needs omega-3 fatty acids for many functions, from muscle activity to cell growth. Omega-3 fatty acids are derived from food, but they cannot be manufactured in the body. Fish oil contains two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Dietary sources of DHA and EPA are fatty fish, such as salmon, mackerel and trout, and shellfish, such as mussels, oysters and crabs. Some nuts, seeds and vegetable oils contain another omega-3 called alpha-linolenic acid (ALA). Fish oil supplements come in liquid, capsule and pill form. People take fish oil for the anti-inflammatory effects, the Mayo Clinic reports.

Note: The FDA is the federal agency that oversees both supplements and medicines, but the FDA‘s regulations for dietary supplements are different from those for prescription or over-the-counter medicines. Before taking any supplements, individuals should discuss the risks with their physician. It’s important to always be alert to the possibility of a bad reaction, especially when taking a new product.

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