Osteoporosis: Keeping bones healthy

Submitted by Emma Hamilton on Mon, 08/09/2008 - 12:34pm

Regular exercise and a daily dose of sunshine can help keep bones healthy.

Maintaining healthy bones and preventing fractures is essential for healthy ageing.

Older people can still take measures to protect the bones and prevent further bone loss by:

Eating a nutritious diet high in vitamin D and calcium
Exercising regularly
Avoiding smoking and alcohol
Taking any medications as prescribed
Using a walking frame or aid
Modifying the home to reduce the risk of falls and fractures

Increase bone strength with regular exercise

A combination of exercises can help maintain bone and muscle strength, reducing the risk of falls. Regular exercise can also improve balance and co-ordination, increase confidence and benefit general health.

Exercising under the guidance of professionals or in a group is an enjoyable way to keep healthy. Contact your local recreational centre or hospital about exercise classes for seniors.

If a person has already had a fracture or they have osteoporosis, they will need to take some precautions. Consult a physiotherapist or doctor before encouraging an ageing person to take up a new exercise program.

Prevent bone loss with a diet rich in calcium and vitamin D

Calcium

Calcium is needed for building and maintaining strong bones. As we age calcium absorption can be reduced especially if a person is taking medications. If we do not get enough calcium the body will withdraw calcium from the bones reducing bone strength.

Calcium comes from the foods we eat. The best sources of calcium are from dairy foods. Other sources include canned salmon with bones, broccoli and almonds. Your doctor may recommend a person takes a supplement.

Vitamin D

Vitamin D improves bone health and muscle strength. It is also needed for calcium absorption. The main source of vitamin D is sunlight. Vitamin D can be found in oily fish and egg yolks.

A doctor may prescribe calcium supplements along with vitamin D. Talk to a doctor or dietitian about healthy food choices.

Preventing falls and fractures

Older people with osteoporosis are at greater risk of hip fractures due to falls. Undergoing surgery for a hip fracture can result in loss of mobility, independence and even premature death.

If you are caring for an ageing person with osteoporosis there are many things you can do to prevent falls. Prevent further fractures by freeing the home of hazards. Use walking aids when necessary and encourage exercise to improve muscle strength and balance.

Consult an occupational therapist about home modification. An occupational therapist may recommend installing grab rails or ramps to make it easier for a person to get about the house.

If you feel the person you care for needs a walking frame talk to a physiotherapist. It is important that a person is properly fitted for a walking frame.

Hip protectors are a great way to protect the hips from serious damage after a fall and may prevent hip fracture. Talk with a physiotherapist before purchasing hip protectors.

References

Osteoporosis Australia
What is Osteoporosis?
Accessed 10/08/08

NIH Senior
Osteoporosis, Risk Factors and Prevention
Accessed 2008