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Keeping your bones healthy into your senior years is very important. They are a live part of your body and constantly renew themselves. What you eat, how you lead your lifestyle, and your overall health greatly affects your bone health. As you age, your bones become more brittle and there is higher chance that they can break even with a small injury. You can also experience fractures which are very painful.
Why is bone health important as you age?
Bone health is crucial to your overall health as bones help you move around and support your organs. Bone strength goes down as you age, and there is a risk of osteoporosis. This is a chronic disease in which bones become fragile and a minor injury can cause broken bones.
Aging causes bones to weaken and a small injury can cause a break. You can also develop fractures which can cause you a lot of pain.
Another condition you can develop is call Osteopenia. It is the older population that suffers from this condition as your bones become less dense. When you have this condition, you are more likely to get osteoporosis. When you are diagnosed with this condition, you should make sure you take all the necessary measures to improve bone health so that you do not suffer broken bones.
Symptoms of Poor Bones
There are various symptoms of poor bone health. Here are a few that should be looked at by a doctor as soon as you notice them:
- Exhibiting a stooped posture is a sign that your bones are weakening.
- If you notice a loss of height, you may be having an issue with your bones.
- Having a lot of unexplained back pain may be a sign of bad bone health.
- If your nails chip easily, that may be a sign of weak bones. A lot of times it is a sign of low collagen levels.
- Spots or ridges on your nails are also signs of low calcium levels which is a sign of weak bones.
- If your gums are receding, you may have an issue where your teeth can fall out more easily. Women are more susceptible to this issue or may have an issue with dentures not filling properly.
- Not being able to grip properly with your hands when doing things like pulling doors or turning doorknobs is a sign that your bones are not doing well. This will require you to lift weights to increase your strength, however you should check with your doctor first before starting any exercise regimen.
Poor bone health can cause fractures just from daily movements as this puts pressure on your bones.
How do bones get damaged over time?
There are many ways that bones get damaged over time. Here are some common causes:
- Not getting enough vitamin D and calcium
- Smoking
- Drinking
- Not getting enough exercise
- Health conditions (HIV, diabetes, rheumatoid arthritis)
- Medications (asthma medications, cancer treatments etc.)
- Family history of osteoporosis
There are various ways that you can improve your bone health and avoid suffering an injury or ending up in pain. You should always check with your doctor before starting any diets or exercise regimens.
How to prevent bone damage over time:
- Take vitamin D and other supplements as prescribed by a doctor
- Eat calcium rich foods
- Maintain a healthy weight
- Stay active by doing at least 30 minutes of physical activity
- Do modified yoga and pilates exercises
- Do exercises that will improve your posture and balance
- Remove all items from your home that can cause you to trip or fall
- Avoid alcohol, smoking, or vaping
Even when following all these suggestions on how to keep your bones healthy, you may have some bone damage or pain. You should speak to your doctor if you have a family history of osteoporosis or bad bone health or if you have broken a bone due to a small injury.
It is always a good idea to get a bone health check from your doctor. Many seniors spend a lot of time indoors or have symptoms of bad bone health that they ignore until they end up with a broken bone. If you notify your doctor of any symptoms of poor bone health, they will check your bone density with a bone mineral density test which will tell them the density and strength of your bones so that you can take proper measures to ensure great bone health as long as possible. Your doctor will let you know the proper treatment for your specific condition.
Many seniors do not get their bones checked regularly and end up with a small or large injury. Make sure you check your bone health yearly at your checkups with your doctor to avoid major injuries.
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