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How to Improve Bone Density at 65: A Comprehensive Guide

5 min read
Aging Health Fitness

According to the Bone Health and Osteoporosis Foundation, more than half of adults aged 50 or older are at risk of breaking a bone due to osteoporosis or low bone density. Fortunately, it is never too late to take action and learn how to improve bone density at 65 by adopting a proactive and comprehensive approach to your health.

Quick Summary

This guide outlines effective strategies for improving bone density at age 65, including targeted weight-bearing and strength-training exercises, key nutritional recommendations for calcium and vitamin D, and a discussion of potential medical treatments.

Key Points

  • Engage in weight-bearing exercise: Activities like brisk walking, dancing, and stair climbing force your bones to support your weight, stimulating bone growth and strength.

  • Build muscle with strength training: Using resistance bands, light weights, or bodyweight exercises helps strengthen muscles that support bones and improve posture, protecting against fractures.

  • Prioritize calcium and vitamin D: Adults over 65 have dietary intake recommendations for calcium and vitamin D to support bone health and calcium absorption.

  • Consume a balanced, nutrient-rich diet: Include foods high in protein, magnesium, and vitamin K, such as leafy greens, fatty fish, nuts, and dairy products.

  • Discuss medication options with a doctor: For advanced bone loss, prescription medications like bisphosphonates or anabolic drugs may be necessary to slow bone breakdown or build new bone mass.

  • Focus on fall prevention: Improve balance with exercises like Tai Chi and make home safety modifications to reduce the risk of falls, a common cause of fractures in seniors.

  • Consult a healthcare professional for a personalized plan: Talk to your doctor before starting any new diet or exercise regimen to ensure it's safe and effective for your specific health needs.

In This Article

As we age, bone breakdown begins to outpace bone formation, leading to a natural decline in bone mineral density. For individuals aged 65 and older, this increases the risk of conditions like osteopenia and osteoporosis, which can lead to fractures and reduced mobility. By focusing on specific lifestyle changes, you can actively combat this process and strengthen your skeletal system.

Exercise: The Foundation of Strong Bones

Exercise is a powerful tool for building and maintaining bone density, as it stimulates bone-forming cells and enhances muscle strength and balance to prevent falls. A well-rounded routine should include a mix of weight-bearing, strength-training, and balance exercises.

Weight-Bearing Exercises

These exercises force your body to work against gravity, signaling your bones to grow stronger. For individuals at 65, low-impact options are often the safest and most effective.

  • Brisk Walking: A daily walk is one of the simplest yet most effective weight-bearing exercises.
  • Dancing: The varied movements and changes in direction are excellent for bone density and balance.
  • Climbing Stairs: Incorporating stair climbing into your daily routine provides a significant weight-bearing benefit.
  • Hiking: Traversing uneven terrain can build bone and improve muscle strength.
  • Elliptical Training: This offers a lower-impact weight-bearing workout compared to running or jogging.

Strength-Training Exercises

Strength training builds muscle, and strong muscles help support and protect your bones, particularly in the upper back, which is a common site for fractures.

  • Resistance Bands: These versatile tools can build muscle strength with less joint stress than free weights.
  • Bodyweight Exercises: Moves like wall push-ups, squats, and "sit-to-stands" (rising from a chair) uses your own body weight for resistance.
  • Light Free Weights: Gradually incorporating light hand weights for bicep curls and shoulder rows can target upper body bones.

Balance and Flexibility

Poor balance is a leading cause of falls, which are a major risk for fractures in older adults.

  • Tai Chi: This gentle, flowing practice has been proven to reduce fall risk.
  • Yoga: Certain poses can enhance balance and strengthen the core, but a qualified instructor should guide you to ensure safe movements that avoid twisting the spine.
  • Standing on One Leg: Holding onto a stable surface, practice balancing on one leg for 15-30 seconds at a time.

Nutrition: Feeding Your Bones

Beyond exercise, a bone-healthy diet is crucial for providing the raw materials needed to maintain bone density. Calcium and vitamin D are the most well-known bone nutrients, but others are important too.

Essential Nutrients and Dietary Sources

  • Calcium: Dietary intake recommendations for women over 51 and men over 70 are available. Food sources are preferred, with supplements used to fill any gaps. Good sources include dairy products, leafy greens (like kale and collards), tofu prepared with calcium sulfate, and canned fish with bones like sardines.
  • Vitamin D: This vitamin is essential for calcium absorption. Dietary intake recommendations for adults over 70 are available. Sources include fatty fish, egg yolks, and fortified foods like milk and cereals. Sunlight also helps your body produce vitamin D.
  • Protein: A study found a link between low protein intake and greater bone loss in older adults. Include lean meats, fish, beans, nuts, and seeds in your diet.
  • Vitamin K: Found in leafy green vegetables like kale, broccoli, and spinach, this nutrient also supports bone health.
  • Magnesium: Sources include almonds, spinach, and whole grains.

Comparison of Calcium Supplements

If dietary intake is insufficient, a supplement can help. Always consult your doctor for the right type.

Supplement Type Elemental Calcium Absorption Best For Potential Side Effects
Calcium Carbonate High (40%) Requires stomach acid; less absorbed with age Most people, but best taken with food Gas, bloating, constipation
Calcium Citrate Better absorbed Better absorbed, especially by older adults Older individuals, those with low stomach acid Less likely to cause GI issues than carbonate
AlgaeCal Various Good, contains other minerals Individuals seeking a plant-based, multi-mineral option Varies by individual, generally well-tolerated

Medical Treatments and Preventing Falls

For those with significant bone loss, lifestyle changes alone may not be enough. Your doctor may recommend a bone mineral density test (DXA scan) to evaluate your condition and determine if medication is necessary.

Medication Options

  • Antiresorptive Medications: These drugs, such as bisphosphonates (e.g., Fosamax, Actonel) and denosumab (Prolia), work by slowing down the rate at which bone is broken down, allowing the body's natural bone-rebuilding process to catch up.
  • Anabolic Medications: For severe cases, bone-building medications like teriparatide (Forteo) and romosozumab (Evenity) can stimulate new bone formation.

Fall Prevention

Reducing your risk of falls is essential for protecting weakened bones from fracture.

  • Home Safety: Clear clutter, secure rugs, install grab bars, and ensure adequate lighting.
  • Appropriate Footwear: Wear low-heeled shoes with non-slip soles.
  • Medical Review: Ask your doctor if any of your medications affect your balance or bone health.

Conclusion: A Multi-faceted Strategy

Maintaining strong bones at age 65 requires a comprehensive approach that combines proper nutrition, regular exercise, and, when necessary, medical intervention. By incorporating weight-bearing activities, nutrient-dense foods rich in calcium and vitamin D, and prioritizing fall prevention, you can actively support your skeletal health. While some bone loss is inevitable with age, these strategies empower you to minimize further decline and reduce the risk of fractures, allowing you to maintain an active and independent lifestyle. Be sure to consult with a healthcare professional to create a personalized plan that is safe and effective for your individual needs.

References

Frequently Asked Questions

While it's challenging to regain bone density lost over many years, studies show that older adults can prevent further bone loss and even improve bone mineral density with the right combination of targeted exercise, nutrition, and, in some cases, medication.

The best exercises are weight-bearing, meaning they work against gravity. Low-impact options like brisk walking, dancing, hiking, and climbing stairs are excellent choices for most seniors. Strength training with light weights or resistance bands is also crucial.

Dietary intake recommendations for calcium for women aged 51 and older and men aged 71 and older are available. It is best to get calcium from dietary sources, supplemented if necessary, in amounts that aid optimal absorption.

Vitamin D is essential for the body to absorb and utilize calcium effectively. Dietary intake recommendations for adults over 70 are available and can be obtained from sunlight, diet, and supplements.

Yes, several medications are approved to treat osteoporosis by slowing bone loss (antiresorptives like bisphosphonates) or building new bone (anabolics). A doctor can determine if this is a suitable treatment option after a bone density test.

To protect bone health, it is wise to limit foods and beverages that can interfere with calcium absorption or negatively impact bone, such as excessive alcohol, caffeine, and highly processed foods high in salt and added sugars.

Preventing falls is key. You can do this by incorporating balance exercises like Tai Chi or Yoga, wearing proper footwear, and making your home safer by removing tripping hazards and installing grab bars where needed.

References

  1. 1
    6 best weight-bearing exercises for seniors to boost bone health
  2. 2
    22 Foods to Improve Bone Health and Bone Density
  3. 3
    Osteoporosis, Osteopenia, and How to Improve Your Bone Health
  4. 4
    How Much Calcium Do Adults Over 55 Need?

Related Topics

#nutrition #Senior Health #exercise #osteoporosis #bone density #aging gracefully #Vitamin D #Calcium

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.