There’s more to taking care of our bones than having the regular glass of milk, especially for older adults and people with disabilities. As we age, our bones naturally lose density and strength, and due to limited mobility, people with disabilities may be less likely to build and maintain muscle. Too much bone loss can lead to osteoporosis or related conditions. In fact, according to Johns Hopkins, women are four times more likely to be diagnosed with osteoporosis because menopause – the stage when women’s periods stop permanently, especially women 50 or older – speeds up the rate of bone loss. Here are a few tips you can follow to support your bones to stay strong and healthy.
Healthier diet
Bone density is a measurement of the amount of minerals in a specific area of bone. These minerals make up 65% of bone tissue and are what make bones hard, according to the NCOA. After age 50, we start losing bone faster than we can build it, making bones weaker and more likely to fracture. Some medications that are necessary for people with disabilities may also contribute to bone loss including steroid medications (e.g. prednisone or cortisone) and certain medications used to treat seizure disorders or depression. Following a healthy nutrient-rich diet can help slow down bone loss. According to Harvard Health, many nutrients play a role in maintaining strong bones, such as calcium, vitamin D, protein, magnesium, phosphorus, and potassium. Most of these can be found in dairy foods, nuts, seeds, beans, and certain fruits and vegetables. Not drinking and smoking is also a good way to support strong bones, as both activities can speed up the process of bone loss.
Supplements or medications
While following a nutrient-rich diet is helpful for getting minerals that support healthy bones, extra effort may be needed to ensure we take in enough of these minerals as we get older. According to the Mayo Clinic, certain medical conditions, like arthritis and thyroid problems, can also speed up the process of bone loss. In either case, taking daily supplements for the vitamins you need (e.g. calcium, vitamin D, phosphorus) can help achieve your necessary intake, even if your diet does not contain many of those minerals. Doctors can also prescribe medications that help slow the rate of bone loss and rebuild bone strength to help reduce the likelihood of fractures.
Strength training
Strength training isn’t just great for building and maintaining muscle. It also leads to strong bones. Whether you use free weights, weight machines, or resistance bands, Harvard Health reports that strength training can play a role in slowing bone loss, and can even build bone. This is because putting stress on bones jumpstarts bone-forming cells, helping offset age-related bone loss. People with disabilities can also benefit from incorporating more strength training in their routines because they may be less likely to build and maintain bone mass from daily activities due to physical limitations. Strength training can also help prevent fractures since exercises often target bones in the hips, spine, and wrists, which is where the most common breaks occur.
The best and most common way to measure bone density is with a Dual-energy X-ray Absorptiometry (DXA) scan. DXA scans are quick, painless tests that use a low amount of x-ray to assess the mineral content of your bones. The results are provided as a T-score – the lower your T-score, the higher your risk for fracture. Medicare will cover one bone mineral density test every two years if you are at risk for osteoporosis, according to the NCOA. Medicare will also cover follow-up measurements and/or more frequent tests if your doctor orders them. If you think you may be at risk for osteoporosis or other related conditions, speak to your doctor about ordering a DXA scan and possible treatment.
