Osteoporosis is a condition that causes bones to become fragile and prone to fractures. Around 2.3 million Canadians are affected by osteoporosis, and more than 80% of fractures in seniors are attributed to this condition.
Risk factors for osteoporosis include aging, the use of glucocorticoid medications, medical conditions that impair nutrient absorption, and a family history of hip fractures. However, there is no single identified cause for the disease.
Here are five tips to help seniors prevent osteoporosis:
1. Get enough calcium: The Institute of Medicine recommends that senior women consume 1,200 mg of calcium daily, while senior men should aim for 1,000 mg. Consuming more than the recommended amount may not provide additional bone protection and could lead to complications like osteoporosis, kidney failure, or high blood pressure.
2. Exercise regularly: Physical activity reduces bone loss, boosts bone density, and helps prevent falls through improved balance. Seniors should engage in at least 2.5 hours of moderate-intensity exercise each week.
3. Ensure adequate Vitamin D intake: Vitamin D is essential for calcium absorption. Foods rich in Vitamin D include fatty fish, cheese, egg yolks, and fortified cereals. Seniors should aim for 800 IU of Vitamin D per day, and supplements can help meet this goal.
4. Limit alcohol and caffeine: Both alcohol and caffeine can interfere with calcium absorption and Vitamin D production. Limit alcohol to no more than two drinks per day and restrict caffeine intake to no more than two or three cups daily.
5. Stop smoking: Smoking introduces free radicals that damage the body’s defense systems, including the bones. It also increases cortisol levels, which break down bone tissue, and lowers calcitonin levels, which help build bone.Top of FormBottom of Form
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This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
