Our bones are the foundation of our bodies, supporting everything we do. As we age, bone health becomes especially important, but it’s often something we don’t think about until problems arise. Osteoporosis, a disease that weakens the bones, affects about 1 in 5 women over age 50, and 1 in 20 men according to an article published by the National Institute on Aging. Osteopenia, a condition of low bone density, affects approximately 43 million Americans over 50.

Family history, lifestyle, medications and hormone changes can all impact bone health. Taking steps now to build stronger bones can be critically important for maintaining independence, preventing falls and fractures and enjoying a healthy, active lifestyle. At The Heights of Bulverde, we strive to support the health and well-being of our residents, including bone health.

Why Bone Health Matters for Seniors

Bone density naturally decreases with age, and conditions like osteoporosis and osteopenia can make bones weak and brittle. According to an article published by the National Council on Aging, “Osteoporosis can cause painful and debilitating broken bones called fragility fractures. These fractures can compromise a person’s ability to walk…and significantly lower quality of life.” Mobility challenges can also lead to increased fall risks, and falls can be especially devastating for those with weaker bones, leading to loss of independence and a decline in overall health.

How Can Seniors in Bulverde, Texas, Build Stronger Bones?

Osteoporosis is often a silent disease without symptoms, so it is important to have a bone density scan to measure your bone strength and predict your risk of having low bone density or breaking a bone. Depending on the test results, your doctor may recommend taking medications to slow bone loss and rebuild bone, but there are also lifestyle changes you can make to build stronger bones, such as:

Eat a bone-healthy diet. It is important to eat calcium-rich foods like dairy products, leafy green vegetables and fortified cereals. It is also important to spend at least 10 minutes a day in the sun, when possible, to increase your levels of vitamin D, as vitamin D helps your body absorb calcium. Eating foods rich in protein, vitamin K and magnesium also support bone health.

Stay physically active. Weight-bearing exercises and resistance training can help stimulate bone growth and prevent bone loss. It is also important to work on balance, flexibility and mobility through exercises like yoga or Tai Chi to reduce the risk of falls. Avoiding falls and potential fractures is critical to maintaining an active, independent life.

Maintain or adopt healthier lifestyle habits. Smoking and excessive alcohol consumption can negatively affect bone health, increasing the risk of osteoporosis and fractures. If you smoke, talk to your doctor about finding support to quit, and limit alcohol consumption.

Prioritize fall prevention. In addition to building balance, flexibility and mobility to reduce fall risks, it is important to ensure your living environment is conducive to preventing falls. Make sure your spaces are well-lit and clutter free and tie up any cords or wires that could be a trip hazard. Use assistive devices when needed and wear supportive footwear.

Building stronger bones is critically important to help seniors stay active and independent and improve their overall health and quality of life.

We Make Lives Better for Seniors at The Heights of Bulverde

At The Heights of Bulverde in Bulverde, Texas, the health and well-being of our residents is our top priority. We support strong bone health through our nutritious meals and exercise classes that help residents build stronger bones and reduce fall risks. Our advanced rehabilitation gym supports recovery, helping residents to stay as active and independent as possible. Our compassionate care services include short and long-term care, rehabilitation therapy, memory care and respite care. Contact us to learn how we Make Lives Better for seniors in Bulverde, Texas.