Living with Osteoporosis: Daily Tips for Senior Wellness
According to the City of Cedar Rapids Age-Friendly Action Plan, Cedar Rapids is Iowa's second-largest city, now home to 137,000. Fondly called "The City of Five Seasons," it has earned many awards for its high quality of life and efforts to become age-friendly. Such efforts are welcome, given that from 2022 to 2030, the city projects the most significant population growth within the 65-74 age group.
With more seniors calling Cedar Rapids home, the number of older adults living with osteoporosis will likely grow, too. After all, this progressive bone disorder is more likely to occur in one's later years.
However, seniors with osteoporosis shouldn't let their condition limit them. Even with this bone disease, many ways exist to enjoy life to the fullest.
So, please join us today at Prairie Hills at Cedar Rapids, our senior living community in Cedar Rapids, IA, as we share valuable osteoporosis tips for aging safely.
Prioritizing Fall Prevention
Fractures (broken bones) are the number one danger people living with osteoporosis face. According to the International Osteoporosis Foundation, worldwide, one in three women and one in five men aged 50 and over will experience osteoporosis fractures.
The Dangers of Osteoporosis Fractures
Osteoporosis fractures are dangerous because they can:
- Result from even the most minor bumps or falls, as osteoporosis weakens the bones, making them more fragile and susceptible to breaking
- Lead to reduced mobility
- Result in the need for complex and sensitive surgery (e.g., hip replacement)
- Cause chronic pain and rob older adults of their independence
- Increase one's risk of mortality
For those reasons, one of the most crucial strategies for living with osteoporosis is eliminating hazards, especially at home, that could increase a senior's risk of:
- Slipping
- Tripping
- Falling
For example, seniors who experience difficulties performing the following on their own should consider transitioning to an assisted living community:
- Keeping their homes clean, tidy, and clutter-free
- Moving around
- Getting to and from the bathroom and toilet safely
How Prairie Hills at Cedar Rapids Can Help
Our assisted living community, Prairie Hills at Cedar Rapids, has a team of personal care providers available round-the-clock. They help our older residents with activities of daily living (e.g., mobility, toileting, and showering, among others).
With the help of our compassionate professional team, we aim to minimize the risks of slips, trips, and falls that could put seniors at risk of fractures, especially those with osteoporosis. Moreover, we handle housekeeping and apartment maintenance for our residents, helping them keep their spacious, private living spaces clean, tidy, and with fewer accident hazards.
Boosting Vitamin D and Calcium Intake
Effectively coping with and managing osteoporosis involves enhancing senior bone health with a diet rich in vitamin D and calcium. Here's why they're crucial and where to get them.
The Role of Vitamin D
Vitamin D is integral to healthy bones because it helps the body:
- Absorb calcium and use it more efficiently
- Renew and remineralize bone
- Keep the muscles strong
By helping strengthen muscles, vitamin D also lowers the risk of falls, strains, and aches.
Where to Get Vitamin D
Not many foods naturally contain this nutrient. Still, the best dietary sources of vitamin D are:
- Sun-dried shiitake mushrooms
- Salmon
- Sardines
- Tuna
With a limited number of foods naturally containing vitamin D, many brands fortify their products with this nutrient. For example, you'll often find vitamin D-fortified milk, fruit juices, bread, and cereals.
The simplest way to get vitamin D (for free!) is by soaking up some glorious Cedar Rapids sunshine. The National Institutes of Health says that vitamin D researchers and expert bodies suggest getting 5 to 30 minutes of sun exposure between 10 a.m. and 4 p.m. daily or twice weekly for vitamin D synthesis.
The Roles of Calcium
Calcium is the primary mineral that forms hydroxyapatite, the bones' mineralized component. It makes the bones:
- Hard
- Rigid
- Strong
- Resistant to breaking
The bones can become weak and more susceptible to osteoporosis and fractures without adequate calcium intake.
Where to Get Calcium
Luckily, calcium is widely available and naturally present in more foods. Some of the best sources of this mineral are:
- Dairy products, such as milk, cheese, and yogurt
- Leafy green vegetables, including kale, broccoli, and bok choy
- Fish with edible bones, like salmon and sardines
- Calcium-fortified products, such as cereal, whole-wheat bread, soy milk, and fruit juices
Prairie Hills at Cedar Rapids' High-Quality Dining
Health and wellness in assisted living is a top priority at Prairie Hills at Cedar Rapids, and one way we achieve this goal is through our exceptional dining services and experiences.
Our highly experienced, talented chefs create delicious, nutritious meals for our residents, including those with osteoporosis. They prepare every meal from scratch using the freshest ingredients three times daily. Our kitchen staff serves them piping hot in our beautiful, welcoming dining area, where residents can enjoy and bond over good food.
Engaging in Regular Physical Activity
According to the U.S. CDC, physical activity helps older adults by:
- Helping strengthen bones
- Improving balance and coordination
- Mitigating the risks of falls
- Helping control weight
- Lowering the risks of chronic health conditions, like type 2 diabetes, heart disease, stroke, anxiety, depression, and dementia
Therefore, one of the most helpful strategies for seniors with osteoporosis is to exercise regularly. Weight-bearing exercises like jogging and brisk walking can help with bone health and overall well-being.
At Prairie Hills at Cedar Rapids, we make it easier for our residents to stay physically, socially, and mentally engaged with our robust senior activities and events calendar.
Enjoying Life Even When Living With Osteoporosis
Prioritizing fall prevention, increasing vitamin D and calcium intake, and regularly exercising are some of the top ways to live life to the fullest, even when living with osteoporosis. With these strategies, seniors can lower their risks of falls and fractures and enjoy better overall health and well-being.
Let Prairie Hills at Cedar Rapids be your partner in overcoming the obstacles of osteoporosis. In our beautiful assisted living community in Cedar Rapids, IA, you'll have access to 24/7 compassionate care and support, delicious meals, fun activities, and lovely people to make friends with.
Reach out to us today to learn more about our community and to schedule a tour!