Ageing is inevitable, and seniors must embrace this phase of life gracefully. Bone health is one of the most common health issues once you touch 60. Osteoporosis and other bone-related issues become more common as we age, making daily activities more cumbersome and increasing risk. Seniors must strive for active ageing, making the most of these years. On this World Senior Citizen Day, we spoke to Dr Gowri Kulkarni, Head of Medical Operations, MediBuddy, who highlighted the importance of bone health in adults and the different ways to nurture it.
How To Promote Bone Health In Older Adults
According to Medeniyet Medical Journal, reduced body weight, engagement in aerobic exercises, and weaker handgrip strength are potential factors associated with the decline of bone health among older individuals. Dr Kulkarni listed ways to promote bone health as follows:
Balanced Diet for Strong Bones
- Dr Kulkarni said, “A nutrient-rich diet forms the foundation of solid bone health. Calcium and vitamin D are essential components that contribute to bone strength and density. Incorporating dairy products like milk, cheese, and yoghurt provides a direct source of calcium.” Leafy greens like spinach and kale are also rich in calcium, while fortified foods like fortified cereals and plant-based milk alternatives can help bridge nutrient gaps.
- Also, adequate sunlight exposure is vital for vitamin D synthesis in the body.
- Vitamin K, another crucial nutrient, plays a role in bone mineralisation. Broccoli, Brussels sprouts, and leafy greens are examples of foods that contain it.
- Magnesium and phosphorus are equally vital and can be found in foods like nuts, seeds, whole grains, lean meats, and fish. We can create a strong foundation for optimal bone health by including these nutrients in our diet.
Regular Exercise Regimen
Dr Kulkarni said, “Engaging in a regular exercise routine is instrumental in promoting bone density and overall bone health. Weight-bearing exercises, where bones support the body's weight against gravity, stimulate bone growth and strengthen existing bone tissue.” Activities like brisk walking, dancing, and stair climbing are excellent weight-bearing options.
Dr Kulkarni added, “Resistance training, which involves lifting weights or using resistance bands, enhances bone mass by putting stress on the bones.” Doing so encourages bone remodelling and the production of new bone tissue, reducing the risk of fractures. These exercises contribute to building strong bones and maintaining healthy bone density as we age.
Say No to Smoking and Limit Alcohol
Both smoking and excessive alcohol consumption can significantly compromise bone health. Smoking interferes with the blood supply to bones and reduces the body's ability to absorb calcium. It also affects the production of hormones necessary for bone formation.
Alcohol, when consumed in excess, interferes with bone formation and can lead to reduced bone density. Dr Kulkarni said, “It affects the absorption of calcium and vitamin D in the body, weakening bones over time. Minimising smoking and alcohol intake is essential to maintain bone health and reduce the risk of fractures.”
Also Read: How Does Smoking Impact Your Bones
Regular Bone Density Testing
Dr Kulkarni informed, “Routine bone density tests, often done through Dual-Energy X-ray Absorptiometry (DEXA) scans, provide valuable insights into bone health. These tests assess bone mineral density and identify early osteoporosis or bone thinning signs.” Early detection enables timely intervention and the implementation of strategies to prevent further bone loss. Regular monitoring helps individuals and healthcare providers make informed decisions about bone health management.
Medications and Therapy
Medical interventions can be crucial in managing osteoporosis in cases where bone density has significantly decreased. Dr Kulkarni said, “Medications like bisphosphonates can slow down bone loss by inhibiting the activity of cells that break down bone tissue. Hormone therapy, especially for postmenopausal women, can help maintain bone density by addressing hormonal imbalances.”
Monoclonal antibodies are newer treatments that can help reduce fracture risks. Consulting a healthcare professional is essential to determine the most appropriate treatment plan based on individual needs and medical history.
Maintain a Healthy Weight
Achieving and maintaining a healthy weight is pivotal for bone health. Both excessive weight and being underweight can impact bones negatively. Excess weight can strain bones and joints while being underweight can decrease bone density. Striving for a balanced weight through a combination of a nutritious diet and regular exercise supports overall bone health and reduces the risk of fractures.
Disclaimer
The information in this article is shared by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult with your expert if you are dealing with any bone issues.