Caring for Aging Parents: Five Ways to Improve Your Bones
Although health bones and joints are important to people of all ages, they are a key focus in senior citizen health, and Osteoporosis a major concern for all seniors .
Osteoporosis is the most prevalent bone condition among Americans with nearly half of all women and one-quarter of men likely to suffer from its’ effects. Each year, approximately one and a half million Americans suffer a bone fracture related to osteoporosis. Fifty years ago, physicians believed that weak bones were a natural part of aging, but today we know that we can do something about it.
Prevention of the condition and patient education are key to reducing the problems associated with osteoporosis. By following these guidelines, you can help prevent bone disease and injury:
- Exercise. Weight-bearing exercise is best, and walking, even short distances, is a great way to maintain mobility and bone density. Isometric, resistance, and range-of-motion exercises are very helpful in strengthening muscles to keep you more flexible, and improve muscle tone. Be sure to talk to your physician and a physical therapist before beginning an exercise program.
- Quit smoking. Smoking greatly diminishes circulation, which is critically important for bone health. Another little-known fact – drinking excessive alcohol and caffeine can increase calcium loss in your urine. Moderation in all things is important!
- Move smart. Use proper body mechanics when lifting, standing, and bending. Using large leg muscles rather than your back prevents spinal injury. Make use of a cane or walker for stability in walking as recommended by your doctor or therapist.
- Take your medicine. Calcium may be ordered by your doctor as well as vitamin D, hormone replacement therapy, calcitonin or one of several newer drugs that help in bone maintenance. Add foods rich in vitamin D such as eggs, fish, chicken, liver, as well as cereals and breads, and fortified milk. Getting outside in the sun for a brief time each day, while wearing sunscreen, helps produce vitamin D which in turn metabolizes calcium.
- Fall-prevention strategies. Help to maintain a clutter-free environment in your apartment, use a walker or cane whenever walking. Don’t try and reach or stoop to pick up items out of your reach – ask for assistance. Take your time climbing steps, getting on or out of the van, and remain aware of the furniture or other people around you.
By taking steps to prevent bone disease as well as fractures, you can alter the course of your health and life – take good care of yourself!
Statistics are from the “United States Bone and Joint Decade Project” and “Medical – Surgical Nursing” by Donna D. Ignatavicius.