Understanding Age-Related Bone Loss
Bone is a living tissue that is constantly being broken down and rebuilt in a process called remodeling. In our younger years, the body builds bone faster than it breaks down, reaching peak bone mass around age 30. After this point, remodeling slows, and bone loss can begin to outpace bone creation, a process that accelerates significantly after age 50, especially in postmenopausal women.
For those over 70, this slower remodeling rate makes proactive strategies for bone health paramount. The goal shifts from building new bone to slowing the rate of bone loss and improving the quality of the remaining bone, along with muscle strength and balance to prevent falls and fractures.
The Importance of Weight-Bearing Exercises
Weight-bearing exercises are fundamental for stimulating bone growth and maintenance. When you perform these activities, the force of your muscles and gravity puts stress on your bones, prompting them to grow stronger and denser. It's a key reason why activities like swimming and cycling, while great for cardiovascular health, don't offer the same bone-building benefits.
Low-impact, weight-bearing options are often recommended for seniors to minimize joint stress while still providing effective bone stimulation. Examples include:
- Walking: Brisk walking for 30 minutes, five days a week is an accessible and highly beneficial activity.
- Stair Climbing: This simple action puts healthy stress on the bones in the hips and legs.
- Dancing: Engaging in various dance styles can improve bone density in the lower spine and hips while also enhancing balance.
- Hiking: The uneven terrain and increased load from walking uphill and downhill provide a more intense workout for your bones.
Incorporating Resistance Training
Resistance or strength training is equally vital. By working your muscles against resistance—be it from weights, bands, or your own body weight—you pull and tug on your bones, which stimulates them to grow stronger.
Safe and effective resistance exercises for seniors include:
- Bodyweight Exercises: Wall push-ups, squats, and sit-to-stands from a sturdy chair help build foundational strength.
- Resistance Bands: These offer adjustable tension and can be used for shoulder rows, bicep curls, and other full-body exercises.
- Light Free Weights: Using light dumbbells for overhead presses or bicep curls can target upper body bones.
Optimizing Your Nutrition for Strong Bones
While exercise provides the mechanical stimulus for strong bones, proper nutrition provides the building blocks. After 70, the body's ability to absorb calcium from food diminishes, making dietary focus even more important.
The Dynamic Duo: Calcium and Vitamin D
- Calcium: The primary mineral in bone, calcium intake for adults over 70 should be around 1,200 mg per day. Focus on rich food sources first, such as dairy products (milk, yogurt, cheese), leafy greens (kale, collard greens), and fortified foods (cereals, orange juice).
- Vitamin D: Essential for the body to absorb calcium, the recommended dietary allowance (RDA) for people over 70 is 800 IU (international units) per day. Sun exposure is a natural source, but since skin's ability to produce vitamin D decreases with age, supplements are often necessary to meet this requirement.
Beyond the Basics: Other Key Nutrients
Bone health relies on more than just calcium and vitamin D. A balanced diet incorporating these additional nutrients can significantly help:
- Magnesium: Found in leafy greens, nuts, and legumes, magnesium supports bone density and regulates calcium levels.
- Vitamin K: Important for bone protein formation, vitamin K is plentiful in leafy greens and broccoli.
- Protein: Making up about 50% of bone volume, adequate protein is crucial for bone repair and replacement.
Dietary Comparison for Bone Health
| Nutrient Source | Calcium (mg) | Vitamin D (IU) | Magnesium (mg) | Notes |
|---|---|---|---|---|
| 1 cup 2% Milk | ~300 | 100-120 | ~25 | A classic source, often fortified with Vitamin D. |
| 1 cup Fortified OJ | ~300 | ~100 | ~27 | A good option for those avoiding dairy. |
| 1 cup Plain Greek Yogurt | ~200 | Variable | ~20 | Provides calcium and protein. |
| 3 oz Canned Sardines | ~325 | ~45 | ~45 | Excellent source of calcium and Vitamin D from bones. |
| 1 cup Chopped Kale | ~100 | 0 | ~30 | Offers calcium and Vitamin K, no Vitamin D. |
| 1 oz Almonds | ~75 | 0 | ~80 | Provides magnesium and healthy fats. |
Fall Prevention and Home Safety
For seniors, strengthening bones is not just about density but also about preventing fractures caused by falls. Falls are a leading cause of injury among older adults.
Key strategies for fall prevention:
- Improve Balance: Exercises like Tai Chi and standing on one leg (with support) can significantly improve balance and stability.
- Check Your Medications: Some medications can cause dizziness or drowsiness. Review all prescriptions and over-the-counter drugs with your doctor to understand potential side effects.
- Assess Home Safety: Remove tripping hazards like throw rugs and clutter. Ensure proper lighting, especially on stairs and in hallways. Install grab bars in bathrooms and use non-slip mats in showers.
Medical Management and Consultation
It's important to partner with your healthcare provider for an individualized bone health plan. This includes discussing bone mineral density (BMD) testing, typically done via a DEXA scan, especially for women over 65 and men over 70.
For those diagnosed with osteopenia or osteoporosis, medication may be a necessary part of the treatment plan, alongside diet and exercise. Your doctor can determine if a medication like a bisphosphonate is right for you by assessing your fracture risk.
Conclusion
Strengthening your bones after 70 is an achievable goal that can significantly enhance your health and quality of life. It requires a holistic approach that integrates safe and effective weight-bearing and resistance exercises, a nutrient-rich diet with a focus on calcium and vitamin D, and proactive measures to prevent falls. By consistently implementing these strategies and working with your healthcare team, you can build a stronger, more resilient skeletal system and reduce your risk of fracture.
For additional support and information on healthy aging, consider visiting the Bone Health & Osteoporosis Foundation website.
