Five Preventative Steps To Take To Prevent Osteoporosis

Osteoporosis is a health condition that refers to the loss of bone mass. The translation for the word, Osteoporosis, means “bones with holes.” It’s a common condition where the bones lose mass through the loss of calcium faster than they can replace it. Those bones then lose strength and are more likely to break when stressed.

Who Gets Osteoporosis

While anyone can develop osteoporosis, some factors make it more likely for your elderly loved one to develop osteoporosis. Osteoporosis is more likely in women of Asian or Caucasian descent. It is also more prevalent in smaller women because of the smaller bones to begin with. Those smaller bones feel the effects of calcium loss more greatly and quickly.

Five Osteoporosis Prevention Tips

If you are caring for an aging loved one, helping her maintain strong bones is a preventative step you can take to help her continue to live independently. A bad bone break due to a fall can reduce her ability to stay independent.

• Practice Regular Weight-Bearing Exercises

This doesn’t mean your loved one needs to head to the gym and start pumping iron (but if she enjoys that and has the okay from her doctor, she sure can). Weight-bearing exercises can be as simple as going for a walk on hilly terrain or using an exercise bike and increasing the resistance during use. Fun activities like dancing and playing pickleball are also great exercises that build up muscles and bones.

• Eat Plenty of Calcium and Vitamin D-rich Foods

The bones need calcium to remain strong so eating a diet rich in calcium is important but often neglected in the elderly. Many people do not eat enough calcium-rich foods and the older we get (especially women after menopause), the more that is needed. Vitamin D is important as well because Vitamin D helps bones absorb calcium.

• Enjoy the Sun Safely

The best source of the Vitamin D listed in point 3, is the sun. While the sun is a great source of Vitamin D and it’s how most people get it, it’s important to avoid overexposure and damage to the skin. Instead, just strive for 15 minutes a day, possibly in the morning when the sun’s rays aren’t as strong.

• Avoid Smoking and Excessive Alcohol Consumption

Both of these habits cause damage to the bones and make osteoporosis worse. Heavy drinking and tobacco use are each linked to lower bone density. If your loved one does both, she creates a high risk of weaker bones.

• Consider Supplements or Medications

If your loved one still struggles to get enough Vitamin D or if she has had several bone breaks already, the doctor may recommend supplements or medications to help her maintain higher bone density.

Implementing Lifestyle Changes

If any of the above prevention tips seem a bit difficult for your loved one to implement, you might consider having a home care assistance team step in and support these changes. Home care assistance teams can help the elderly by supporting new exercise plans, learning how to prepare more healthy meals, and managing any new medications. Change can be hard for anyone, but with the support of a home care assistance provider, your loved one is more likely to implement new lifestyle choices and stick to them for better health ahead.

If you or an aging loved one are considering Home Care Assistance in Bridgehampton, NY, call the caring staff at Artful Home Care today at (631) 685-5001