Osteoporosis Awareness Month: Protecting Bone Health in Older Adults

May is Osteoporosis Awareness Month, a time dedicated to shedding light on a condition that silently affects millions of people, especially older adults.

Osteoporosis, which means “porous bones,” weakens bones and increases the risk of fractures, particularly in the hips, spine, and wrists. It’s a condition that often goes unnoticed until a serious injury occurs. That’s why awareness, early osteoporosis prevention, and education are vital.

In this article, we’ll explore what osteoporosis is, why older adults in York, PA (only a short drive to Pittsburgh and New York City) are more vulnerable, how to recognize the signs, and the best strategies to protect senior bone health.

Understanding Osteoporosis

In Osteoporosis, bones become weak and may break from a fall, or in severe cases, from minor bumps or sneezing. This is because bone loss exceeds bone production. While it can affect people of all ages, it is most common in individuals over the age of 50, particularly postmenopausal women.

In fact, it affects one in three women and one in five men over the age of 50 years, according to StatPearls Publishing.

It is often referred to as a “silent disease” because there are typically no symptoms until a fracture occurs.

Why Are Older Adults at Risk? – Aging and Bone Loss

As we age, bone regeneration slows down. In youth, our bones constantly renew-old bone is broken down and new bone is created. But this balance shifts with age:

• Hormonal changes, especially the drop in estrogen in women during menopause, accelerate bone loss.

• Nutritional deficiencies, particularly in calcium and vitamin D, can weaken bones over time.

• Sedentary lifestyles and a lack of weight-bearing exercise contribute to lower bone density.

• Medical conditions and medications, such as long-term steroid use or certain thyroid issues, can also raise the risk.

Signs and Symptoms

Osteoporosis is often undiagnosed until a fracture happens. However, there are some subtle signs to look out for:

• Back pain, often caused by a collapsed vertebra

• Loss of height over time

• Stooped posture or a hunched back (kyphosis)

• Fractures that occur more easily than expected

Anyone experiencing these symptoms should seek medical advice and request a bone density test (DEXA scan).

Fall Prevention for Seniors – Healthy Aging Tips

The good news is that osteoporosis is not only treatable but also preventable in many cases. Here are essential tips for protecting bone health as we age:

1. Get Enough Calcium and Vitamin D

Calcium is the primary building block of bones. Adults over 50 should aim for 1,200 mg of calcium daily. Good sources include:

• Dairy products like milk, yogurt, and cheese

• Leafy green vegetables such as kale and broccoli

• Calcium-fortified juices and cereals

Vitamin D helps the body absorb calcium. Sunlight is a great source, but older adults may need supplements to reach the recommended 800-1,000 IU per day.

2. Incorporate Weight-Bearing Exercise

Regular physical activity helps maintain bone density and balance. Recommended exercises include:

• Walking

• Light weight lifting

• Yoga or tai chi

• Resistance band exercises

Exercise not only strengthens bones but also improves muscle strength, coordination, and balance, helping prevent falls.

3. Avoid Smoking and Excessive Alcohol

Smoking accelerates bone loss, while excessive alcohol interferes with calcium absorption and hormone production. Cutting back or quitting both can significantly improve bone health.

If you are having a hard time quitting smoking, try gradual withdrawal. Cut down the number of cigarettes you smoke by a little bit every single day, reducing the amount of nicotine in your body slowly.

4. Review Medications

Some medications may negatively impact bone density. These include:

• Steroids like prednisone

• Certain anti-seizure drugs

• Thyroid hormone replacements

Speak with a healthcare provider about alternative treatments or bone-strengthening medications if needed.

5. Get a Bone Density Test

A bone density test (DEXA scan) measures the strength of your bones and assesses your risk of fracture. It’s recommended for:

• Women over 65

• Men over 70

• Postmenopausal women with risk factors

• Adults who’ve broken a bone after age 50

Just like you get a blood test or check your blood pressure regularly once you get over 50, the same thing applies to the bone density test as well. Do not ignore this valuable tool in your hand.

6. Make the Home Fall-Proof

Falls are a leading cause of fractures in seniors. Simple home improvements can dramatically reduce risks:

• Remove tripping hazards like loose rugs

• Install grab bars in the bathroom

• Ensure proper lighting in hallways and staircases

• Use non-slip mats and wear supportive footwear

These might seem like common-sense things to do in the house, but a lot of people forget to take these steps or postpone them until it’s too late.

Treatment Options for Osteoporosis

If you or a loved one is diagnosed with osteoporosis, several treatment options are available:

• Bisphosphonates: These medications slow bone loss and reduce fracture risk.

• Hormone-related therapy: Estrogen or medications that mimic its bone-preserving effects.

• Parathyroid hormone treatments: Stimulate new bone growth.

• Monoclonal antibody medications: Help reduce bone breakdown.

Your doctor will help determine the right plan based on your risk, lifestyle, and health status.

The Emotional Side of Osteoporosis

Living with osteoporosis can be emotionally challenging. Fractures may lead to reduced mobility, chronic pain, or fear of falling. That’s why emotional support and mental well-being are essential parts of managing the condition.

• Stay connected: Support groups, in person or online, can provide encouragement and practical tips.

• Stay active: Social and physical activities help maintain independence and positivity.

• Stay informed: The more you understand your condition, the more empowered you are to take control of your health.

Osteoporosis Awareness Month – It’s Time To Take Back Control

Osteoporosis Awareness Month is a vital reminder that bone health is a lifelong priority-especially for older adults. With the right knowledge, preventative care, and support, osteoporosis doesn’t have to mean a loss of independence or quality of life.

The personal care community at Seaton Springwood has onsite physical therapy and occupational therapy to ensure that your loved one is always well taken care of, especially when it comes to their bone health. We have chef-prepared meals, a full schedule of activities, and team members always at hand as well.

Schedule a tour of our community to see all of this in action.