Our bones give us movement. Working with our joints and muscles, bones allow us to walk, run, and jump. They are living tissues that work with our muscles, protect our organs, and store important minerals like calcium and phosphorus. The marrow inside our bones produces blood cells and stem cells.
Your bones do most of their growing when you’re a child. The stronger you make your bones through diet and exercise when you’re young, the healthier they will be as you age.
After the age of 25, our bones have finished building and regrowing, but they will remain stable till around the age of 50. Bone density is highest between 25 and 35 years old. After that, bone density starts to decrease, which can cause health problems.
Potential Bone Loss Problems
Because you lose bone density as you age, your risk of problems related to bone loss also increases as you age. Some of the most common bone loss problems include:
- Osteoporosis: The “brittle bones” disease, where you have significant bone loss and decrease in bone density
- Osteopenia: Moderate bone loss that can lead to osteoporosis
- Falling: As your bones weaken, you become more prone to falling
- Breaks: Falling can cause you to break a bone, like a hip
- Fractures: Weakened bones are also subject to fractures, especially in the spine
Symptoms of Bone Loss from Osteoporosis
Osteoporosis is the main bone loss issue you need to be aware of. This is because it increases the risk of other problems, like a broken bone or “fracture”.
You may not notice any symptoms of osteoporosis until you break a bone from a minor fall. Common breaks occur in the hip, back, or wrist.
Other symptoms may include:
- Losing height, up to an inch or two over time
- Stooped posture
- Chronic pain, particularly in the lower back, knees, or elbows
- Loss of flexibility in the joints
- Swelling or tenderness
Risk Factors for Increased Bone Loss
Everyone loses bone density as they age, but there are some factors that make you more likely to lose more bone. These include:
- Age, especially being over the age of 65
- Menopause, due to decreased estrogen
- Low body weight, particularly those who are very thin or small framed
- Certain medications
- Excess alcohol
- Smoking
- Lack of exercise or sedentary lifestyle
- Family history of osteoporosis
- Chronic health issues
- Poor nutrition
Keeping Your Bones Strong as You Age
Osteoporosis is preventable if you take steps to maintain your bone health.
If you’re at high risk of falling, or have had a fall, talk to your doctor about what you can do to preserve your bone health and continue to live a healthy life. If you’ve been diagnosed with low bone density or osteoporosis, there are medications available that can help rebuild bone.
As you age, here’s what you can do to keep your bones strong:
Weight-bearing Exercise
One of the most important ways to build strong bones is to do regular weight-bearing exercises, which challenge your muscles and apply force to your bones. This makes your bone stronger and less brittle or less prone to breaking. Weight-bearing exercises should be done against gravity and with resistance. They include body weight exercises such as squats and push-ups, as well as lifting weights or using resistance bands. You should do 30-40 minutes of weight bearing activity at least two or more times per week.
Resistance Training
This type of training strengthens your bones and should be done in addition to (not instead of) aerobic exercise (such as walking, cycling or swimming) that improves your cardiovascular fitness. Talk to your primary care physician before engaging in an exercise program. If you are starting a program, supervision by a physical therapist or athletic trainer can be helpful to ensure you are doing the exercises correctly to avoid injury.
Get Enough Calcium and Vitamin D
Adults need more calcium than children to keep up with bone loss and decrease in density. Calcium is stored in your bones, but it is necessary for the rest of your body to function. If you don’t get enough calcium, your body will take what it needs from your bones and cause them to weaken. Older adults should get around 1200mg of calcium daily. You can consume calcium-rich foods like milk, cheese, yogurt, leafy greens, fruit, nuts, and fish, and take a calcium supplement if necessary.
Vitamin D is necessary for your body to absorb calcium. It's sometimes called the “sunshine vitamin,” because you primarily get it through exposure to sunlight. It’s also in many foods like fatty fish, eggs, and milk. Many calcium supplements also contain vitamin D.
Eat More Protein
Protein helps maintain bone and muscle mass. It also helps keep your bones strong and your body absorb calcium. Try eating lean meats, seafood, beans, and other sources of healthy protein.
Make Other Lifestyle Changes
Avoid smoking and excess alcohol, both of which can weaken your bones.
Know Your Numbers
Women over the age of 65 should get a bone density test, as should men over the age of 70. You should get one at a younger age if you have any risk factors. These tests will help you and your doctor keep track of bone loss and decide on treatment if needed.
Tips for Caretakers of Older Adults
Falling can be a big concern for older adults because it can cause injuries and hospitalizations. It can lead to chronic pain and loss of independence. As we age, we are at higher risk of falling due to poor balance and muscle weakness.
Elderly people should continue to exercise regularly, including muscle strengthening and balance exercises. Exercises to improve balance and “proprioception” (your body’s internal ability to know where your body parts are without looking) can help to reduce falls.
If you have an older parent or care for an older adult, you may have concerns about their safety, especially if they live alone. You can help them remove potential hazards and add safety precautions inside and outside their home.
- Make sure stairs are secure and have sturdy rails
- Keep walking areas clear and level
- Make sure they have non-slip surfaces in their tub or shower and install assistive devices like a safety grab bar or shower chair
- Ensure there is good lighting in the home
- Install rails for steps
- Secure all loose area rugs using double-sided carpet tape, slip-resistant backing, or tacks