How to Promote Healthy Bones in The Elderly

Every bone in our body is important. Bones help protect vital organs and give us the ability to move around. Maintaining healthy bones is crucial to our well-being at every stage of life. As we get older, our bones can lose their density and regenerative properties, become fragile or break from minor injuries. Maintaining healthy bones is particularly important for older people as a significant proportion of our elderly population are at risk of bone-related injuries or illnesses. The steps you take today to build healthy habits and protect your bones can prevent future health concerns and minimise the onset of related health conditions later in life. Here are some ways the elderly can promote healthy bones.   

What is bone health and why is it important? 

The average adult skeleton is made up of over 206 bones. Healthy bones that are strong and flexible can help protect vital organs such as the brain, heart and lungs. 

Forming part of the musculoskeletal system, bones are attached to our muscles and joints to hold our body together and help us move. 

Bones are composed of calcium and specialised bone cells. Some of our bones can also contain bone marrow, which produces essential red and white blood cells. 

The bones in our body are living tissues that develop during our early years and are constantly rebuilt throughout our lives. When a bone is broken, cells within the bone can heal through a process known as ‘remodelling’, where new bone is made while an old bone is broken down. As humans get older, however, our bone mass can decrease slightly, affecting the health of our bones and their ability to heal at a fast rate. 

Healthy bones:

• Are dense and strong
• Store and supply our bodies with calcium 
• Provide muscle support and movement
• Protect vital organs 
• Promote blood cell production.

Our bone health is largely influenced by our diet and lifestyle. From the food we consume to the lifestyle choices we make, we have a direct impact on the health of our bones.

What is osteoporosis? 

We often don’t think about bone health until we experience pain or injury. In Australia, it’s estimated that around 1 million Australians suffer from osteoporosis. Alarmingly, a significant portion of Australians over the age of 50 have poor bone health. 

Did you know? According to Healthy Bones Australia, around 66% of people over 50 years have osteoporosis or osteopenia. 

Osteoporosis and osteopenia are conditions that compromise the strength of the bone. 

Osteopenia occurs when your bone density is less than normal. It’s less severe than osteoporosis and is a condition that is more common as you get older. People with osteopenia are at greater risk of developing osteoporosis, but an early diagnosis can help prevent worsening bone health. 

Osteoporosis, the Latin term for ‘porous bones’, is more serious than osteopenia. The condition occurs when the structure inside your bones becomes porous and weak. People with osteoporosis can experience broken bones or fractures after a minor bump or slight impact. 

Osteoporosis can impact any bone in the body but research indicates that the condition particularly affects bones in the hip, wrist and spine. Other common areas of the body can include bones in the ankle, leg, forearm, upper arm and ribs. 

Healthy Bones Australia estimates that over 173,000 bones are broken every year due to poor bone health.   

When the structure of bone is compromised, loses density and becomes weaker, it has an increased risk of breaking. Prevention and early diagnosis are extremely important for people with osteoporosis or osteopenia as a bone fracture can lead to a greater risk of another fracture.

Know the signs: three ways to spot deteriorating bone health 

From age 25 to 50 years, bone density is relatively stable but the rate of bone deterioration can outpace the rate of bone formation after the age of 50, affecting the overall strength of our bones. With reduced density, bones in the body can become prone to fracture or breakage. Early prevention and diagnosis are important in promoting healthy bones as we age. 

Knowing the signs and early symptoms of osteoporosis can help you manage your bone health later in life: 

• Loss of height
  Stooping posture or noticeable loss of height can be a symptom of weakening bones. 

• Unexplained back pain
  Osteoporosis commonly impacts bones in the hip and spine. Unexplained and persistent back pain can often point to poor bone health.  
• Broken bones
  Weaker bones are more likely to fracture or break from a minor bump or injury. Everyday movements can also lead to tiny fractures which can be very painful.

Identify the risks: Eight risk factors that affect bone health 

Certain lifestyle habits can increase an individual’s risk of osteoporosis or osteopenia. Identifying the risks associated with bone conditions can help promote good bone health. 

• Gender
  Female bone structure is typically smaller and less dense compared to a male’s bone structure, making females more at risk for osteoporosis or osteopenia. During menopause, changes in estrogen levels can also increase female bone health. 
• Calcium intake
  Calcium is a mineral that helps build and maintain healthy bones. Combined with other minerals, calcium gives strength and structure to bones. Low levels of calcium can impact bone density, increasing an individual’s risk of poor bone health.  
• Nutritional levels
  Other nutritional elements in our bodies can affect our ability to absorb calcium. Healthy bone formation requires an adequate and constant supply of additional nutrients such as protein, magnesium, phosphorus, vitamin D, potassium, and fluoride. Insufficient nutritional levels can impact the overall health of bones.  
• Physical activity levels
  People who do not engage in regular physical activity can be at a higher risk of bone injury or osteoporosis. Regular physical activity can help conserve bone tissue and slow down the rate of bone loss. For older people, low impact exercise can improve flexibility and resistance to falls or fractures. 
• Tobacco and alcohol intake
  Smoking and excessive alcohol intake has a detrimental impact on bone density and has been linked to increased bone loss. 
• Body mass index
  An individual’s body mass index is directly linked to their bone density. Individuals with a low body mass index or those who experience eating disorders are at risk of reduced bone density or osteoporosis later in life. Restricted food intake or excessive weight-loss can also weaken bones and its ability to absorb calcium. 
• Family history
  A parent’s experience of osteoporosis or family history of fractures can place individuals at greater risk of developing the same conditions later in life. 
• Medical history and medication
  Certain medications used to treat pre existing health issues such as thyroid conditions, chronic lung disease, cancer, endometriosis or vitamin D deficiencies can impact bone strength.

15 tips for managing bone health later in life:

The daily lifestyle choices we make can have a drastic impact on the health of our bones. Here are 15 practical ways older Australians can protect and maintain healthy bones: 

1. Improve diet

Almost 99% of calcium in our bodies are stored in bones. Calcium is a mineral that aids the healthy functioning of blood, nerves and muscles. Without sufficient calcium levels in the body, calcium can be taken from bones to be used in other parts of the body. A reduction of calcium in our bones can reduce bone density, placing individuals at greater risk of developing bone injuries. 

Tip: Prevent calcium deficiencies in the body by ensuring your diet consists of enough calcium. See recommended calcium levels here. 

2. Add Vitamin D

Vitamin D improves the body’s ability to absorb calcium. Additional nutrients such as potassium and magnesium are also required to promote healthy bones. Ensure your diet is balanced with vitamin D (cod liver oil, trout and salmon are healthy sources of vitamin D).

3. Maintain protein intake

Do you have enough protein in your diet? Sourced from a range of food items such as eggs, poultry, beef, seafood, soy or dairy, protein is essential for our body to build and repair muscles and bones.

Tip: Unable to consume animal-based products? Protein can still be sourced from a variety of protein-containing plant foods such as quinoa, chia seeds, broccoli, spinach, asparagus or sweet potatoes. Alternatively, opt for a plant-based protein powder to supplement your diet. 

4. Listen to your body

Are you over 50 years and experiencing persistent back or hip pain? Have you noticed loss of height or stopped posture recently? For people over the age of 50 years, these signs may be an indicator of deteriorating bone health. Early prevention and treatment is key to promote bone health so listen to your body and seek the advice of a health professional. 

5. Start daily exercise

Engaging in regular exercise such as walking, dancing or weightlifting can help reduce risk of osteoporosis. Weight-bearing activities that aid balance and posture can support bone health.

Tip: Exercises for the upper back, aerobic activities, flexibility exercises or stability and balance exercises such as Tai Chi can be effective in promoting bone health. 

6. Avoid smoking

Smoking has a range of health concerns, also increasing an individual’s risk of developing osteoporosis. Tobacco consumption can reduce blood supply to the bones and weaken an individual’s bones. Smokers are also more likely to experience exercise-related fractures or sprains.

7. Avoid excessive alcohol consumption

Excessive alcohol intake can have a wide range of damaging health implications for all individuals but it can be particularly damaging for persons at risk for osteoporosis.Some research demonstrates damaging effects of heavy alcohol consumption on bone health. In particular, elderly women (between 60-90 years) who consume an average of more than six alcoholic drinks, experience greater bone loss than women with minimal alcohol intake.

8. Manage weight levels

Weight levels can impact bone mass. Being underweight can cause bone loss or fractures. Individuals with higher body mass index or experience obesity can also be at risk of altered hormone levels and overloading on bone structures. 

9. Reduce hazards and risks in the home

The risk of falling or tripping can increase as people age. Sadly, a simple fall or trip can lead to more serious health problems, especially for people with osteoporosis. Removing hazards in your home and looking for ways to safeguard your home can help prevent an accident. 

Tip: Get non-slip materials for the bathroom or kitchen floor, and check your carpets are firmly fixed. If you have a staircase, add handrails on either side and ensure pesky wires or cables are fastened. 

10. Source bone health supplements

Health supplements and vitamins can help increase bone strength, help slow down effects of osteoporosis and protect bones. Consult your doctor about supplements that can support you on your health journey and promote bone health. 

11. Attend regular health appointments

It’s easy to think that we only need medical support when we experience pain or discomfort but when it comes to bone health, prevention is key. From visits to your local clinic or regular appointments with a physiotherapist or exercise physiologist, don’t wait until something is wrong to seek medical support. 

12. Lean on family and friends

Whether it’s a daily step count, commitment to quit smoking or changes in the home, leaning on your family and friends is an effective way to help promote your bone health. Be transparent with your loved ones and welcome them on your journey too. You never know how it might impact their lives for the better!  

Tip: Our family and friends might notice changes in our body before we can spot them. Ask those around you to tell you if they notice changes in your height and posture as this can be an indicator of deteriorating bone health.  

13. Join a community

Look out for community initiatives and groups that can help encourage you to make healthy choices that promote bone health. You might find local dancing groups, walking groups or spot a fresh fruit market where you can source healthy food. 

14. Avoid peak hour shopping

Lifting heavy groceries or pushing a trolley can be a hazardous activity for people at heightened risk of osteoporosis or osteopenia but during peak hour, the risk of injury can increase. Choose online shopping methods or visit your local store during off peak hours to prevent risk of bumps and injuries.  

15. Take care when travelling

From visits to medical appointments to important functions, public transport can be a significant risk for older Australians living with osteoporosis or at risk of declining bone health.

Tip: At Homage, our team of patient transport officers are available to accompany you or a loved one to an appointment. Our range of patient transfer services plays a pivotal role in helping older Australians lead a safe and happy life. 

Caring for bone health, especially for older Australians, takes care and commitment. With an ageing population in Australia, access to care professionals is more important than ever. From companionship services to patient transfer services, our team of professionals provide personalised care and support for elderly loved ones. Learn how Homage can help.