Living with Osteoporosis: How Seniors Can Stay Safe and Independent
According to the Bone Health & Osteoporosis Foundation, osteoporosis is responsible for two billion broken bones and $19 billion in related costs annually. By 2025, this could reach three million fractures and $25.3 billion in costs.
If you're unprepared, living with osteoporosis in Richmond, VA, can mean trips, falls, fractures, and emergency room visits. Before that happens, apply these effective tips for osteoporosis management. Start aging safely with better bone health in seniors!
Fall Prevention Tips
Identify and address common household hazards that may increase your risk of a fall or fracture. This may include:
- Uneven or slippery floors
- Poor lighting
- Cluttered walkways
- Unsafe furniture
- Bathroom hazards
Remove carpets with loose edges, slippery surfaces, or uneven floor tiles. These can cause trips and falls, leading to fractures or other injuries.
Inadequate lighting can make seeing these hazards difficult. Trying to navigate dark spaces could increase your risk of a fall, especially at night.
Create safe pathways throughout your home by removing potential tripping hazards. Consider a minimalist approach to avoid clutter or other obstructions. Improperly positioned or unstable furniture may become a hazard. Remove furnishings that make it difficult to sit or stand.
In bathrooms, inadequate grab bars, slippery surfaces, and low toilet seats pose hazards. They can make it difficult to maintain your balance.
Consider modifying your home with these hazards in mind. Otherwise, consider moving into a Richmond, VA, senior living community. You can live in comfort while minimizing the risk of a fall or fracture.
Modifications
According to Injury Epidemiology, approximately a third of people ages 65 and older living independently fall annually. Falls are the leading cause of injury-related deaths and hospital emergency department visits. Approximately 17.3% of falls that resulted in an injury occurred in the bathroom.
Making modifications throughout your home can ensure your safety and independence. These may include:
- Ramps and handrails at entryways and staircases
- Stairlifts and elevators
- Bathroom modifications (raised toilet seats, walk-in showers, etc.)
- Better lighting (artificial light, nightlights, etc.)
If you can't make these home modifications, consider moving into a senior living community. You can maintain your independence while living in comfort.
Tips for Navigating Safely
For further fall prevention:
- Wear comfortable shoes
- Use assistive devices
- Avoid rushing
Choose shoes that have good support and non-slip soles. Avoid wearing shoes with unstable bases or high heels, which can increase your risk of slip-and-fall injuries.
For additional support and stability, consider using a walker or cane. Make sure it's adjusted and in good condition.
When moving throughout your home, take your time. Rushing may increase your risk of an accident. Instead, take small, deliberate steps.
Exercising for Bone Health in Seniors
For better bone health in seniors, make exercising part of your routine. Exercises that are recommended for people with osteoporosis include:
- Weight lifting
- Walking
- Climbing stairs
- Swimming
- Hiking
These exercises can strengthen your muscles and bones, improving your flexibility while decreasing your risk of injuries. Try to limit or cease high-risk activities, including wrestling or football. This includes any activities that involve twisting your spine aggressively, like golf.
Consider Tai Chi or yoga classes to improve your balance. Better balance and flexibility may decrease your risk of falls while improving your overall wellness. These activities can boost your mood and mindset.
Listen to your body while exercising. If you experience pain, take a break and talk to a doctor.
Consider exploring your senior living community's fitness program. You can participate in engaging wellness activities under a professional's supervision. They'll ensure you're using the proper form, decreasing your risk of injuries.
Nutrition for Osteoporosis Management
Your nutrition and bone health are related. Eating a balanced diet can keep your bones healthy. Prioritize a diet high in calcium, vitamin D, and protein.
These vitamins and minerals support bone strength and density. Foods that are high in these include:
- Low-fat dairy products
- Animal protein and soy
- Fatty fish
- Dark, leafy green vegetables
- Nuts and seeds
- Lentils
- Citrus fruits
To maintain your vitamin D levels, step outside. Not getting enough vitamin D may cause a deficiency, affecting your bones, sleep health, and mood. Over a billion people worldwide have a vitamin D deficiency, according to the International Journal of Health Sciences.
If you think you have a vitamin deficiency, consult a doctor. They may recommend you take supplements in addition to adjusting your diet.
Avoid consuming too much:
- Salt
- Processed foods
- Caffeine
- Alcohol
Excessive salt can increase calcium loss. Caffeine and alcohol, meanwhile, interfere with calcium absorption. Try to enjoy everything in moderation.
Meal planning, meal prepping, and cooking can become time-consuming and stressful. Take advantage of your senior living community's dining program. They'll provide delicious, nutritious meals with osteoporosis management in mind.
Daily Support for Aging Safely
According to the International Osteoporosis Foundation, about 37 million fragility fractures occur annually in people over age 55. This includes one in three women and one in five men over age 50. Seeking daily support will ensure you have help if there's an accident.
Consider moving into a senior living community. You can receive assistance with personal care, household chores, and more.
Moving into a senior living community can help you avoid social isolation. You can develop coping strategies from people who understand what you're going through. They'll help you adapt to new limitations and situations while helping you maintain a positive outlook.
Otherwise, schedule regular vision and hearing checks. This will help you maintain your balance, awareness, and overall health.
Enhanced Living With Osteoporosis
Living with osteoporosis can feel daunting if you don't have help. Use these osteoporosis management tips to start aging safely. With these strategies, you can improve your senior wellness and reduce your risk of serious injuries.
Remember, you don't have to apply these tips alone. Instead, consider moving into a Richmond, VA, senior living community like Virginian. Our supportive community prioritizes safety and comfort, offering residents independence and support.
Enjoy our spacious apartment homes, chef-prepared meals, and senior-specific health and wellness programs for a maintenance-free lifestyle. You'll have access to amenities and enhanced autonomy, improving your quality of life. Contact us now to schedule your tour.