Understanding Bone Health After 70
At age 70 and beyond, the natural process of bone remodeling—where old bone tissue is removed and new bone is formed—begins to favor bone breakdown over rebuilding. This can lead to osteoporosis, a condition where bones become fragile and more susceptible to fractures. While it is challenging to significantly increase bone density at this age, strategies can effectively slow down bone loss, maintain existing density, and increase bone strength, which is vital for preventing life-altering fractures. Consulting with a healthcare professional to get a bone mineral density (BMD) test, such as a DEXA scan, is an important first step.
The Role of Diet: Essential Nutrients for Bones
Proper nutrition is a foundational element in supporting bone health.
Calcium and Vitamin D Requirements
Calcium is the primary mineral that gives bones their strength. Vitamin D is essential for the body to absorb calcium effectively. Recommendations increase for older adults:
- Calcium: Men and women over 70 should aim for 1,200 mg daily. Spreading intake throughout the day helps maximize absorption.
- Vitamin D: Adults over 70 should get 800 IU daily. Since sunlight exposure can be limited for older adults, a supplement may be necessary, especially in winter months.
Excellent Dietary Sources:
- Calcium: Dairy products (milk, yogurt, cheese), leafy greens (kale, broccoli), fortified foods (orange juice, cereals), and canned fish with bones (sardines, salmon).
- Vitamin D: Fatty fish (salmon, mackerel, tuna), fortified milk and cereals, and egg yolks.
Protein and Other Key Nutrients
Protein is crucial for bone formation and helps the body absorb calcium. Studies show that adequate protein intake is associated with higher bone density.
- Protein Sources: Lean meats, fish, eggs, beans, and soy products.
- Other Nutrients: Magnesium, Vitamin K, and Potassium also contribute to bone health and can be found in a varied diet rich in fruits, vegetables, and nuts.
Strategic Exercise for Bone Strengthening
Exercise is a powerful tool for maintaining and strengthening bones, but it must be tailored to an individual's health status and mobility.
Best Weight-Bearing and Resistance Exercises
Weight-bearing exercise is any activity that puts stress on bones against gravity, stimulating new bone formation. Resistance training builds muscle, which also supports bone health.
- Weight-Bearing: Brisk walking, dancing, hiking, climbing stairs, and gardening.
- Resistance Training: Lifting weights, using resistance bands, and bodyweight exercises like chair squats and modified push-ups.
Comparison: Safe vs. Unsafe Exercises for Seniors
| Exercise Type | Safe Examples (Lower Impact) | Avoided Examples (Higher Risk) |
|---|---|---|
| Weight-Bearing | Walking, Tai Chi, Elliptical Machine, Stair Climbing | Running, Jogging, High-Impact Aerobics, Jumping |
| Strength Training | Chair Squats, Wall Push-ups, Resistance Band Rows | Heavy Squats, Abdominal Crunches, Toe Touches |
| Flexibility | Gentle Stretching, Yoga Poses without excessive twisting | Forced Twisting at the waist |
Balance and Flexibility
In addition to strengthening, balance and flexibility exercises are crucial for reducing fall risk, a major cause of fractures in older adults. Tai Chi and yoga are excellent choices for improving stability and coordination.
Medical Management and Pharmacological Options
For many seniors, especially those with osteoporosis, medication may be a necessary component of treatment. These options should be discussed with a doctor.
Consulting a Healthcare Professional
Your doctor can help determine if medication is appropriate based on your bone density test results and fracture risk assessment (FRAX). They can also review existing medications that might affect bone health.
Common Medications
- Antiresorptive Agents: Slow bone loss and include bisphosphonates (like alendronate).
- Anabolic Agents: Actively build new bone tissue.
Fall Prevention: A Critical Component
Strengthening bones is only one part of the equation; preventing falls is equally important. Simple modifications can make a big difference:
- Home Safety: Remove tripping hazards like loose rugs and clutter. Add grab bars in bathrooms and bright lighting in hallways.
- Physical Activity: Regularly include balance exercises like Tai Chi in your routine.
- Medical Check-ups: Ensure your vision is checked regularly, and discuss any medications that may cause dizziness.
Creating Your Personalized Plan
Building bone density after 70 is a long-term commitment that requires a personalized approach. Here is a summary of steps to create your plan:
- Consult Your Doctor: Begin with a comprehensive health assessment, including a DEXA scan, to understand your current bone health.
- Optimize Your Diet: Focus on incorporating calcium-rich foods, ensuring adequate vitamin D, and including sufficient protein in your meals. Supplements may be needed to fill nutritional gaps.
- Establish a Safe Exercise Routine: Combine weight-bearing and resistance exercises at least 3-4 times per week, alongside regular balance and flexibility training. A physical therapist can help design a safe program.
- Discuss Medication: If diagnosed with osteoporosis, explore pharmacological options with your doctor.
- Prioritize Fall Prevention: Make your living space safer and incorporate balance exercises to reduce fracture risk.
For more information on recommended daily allowances for older adults, see the National Institute on Aging guidelines.
Conclusion
While a decline in bone density is a natural part of aging, it is not an unalterable fate. By proactively addressing nutrition, engaging in safe and appropriate exercise, and working with your healthcare team, you can take meaningful steps to slow bone loss, improve bone strength, and dramatically lower your risk of fractures, allowing you to maintain an active and independent lifestyle long into your senior years.
