5 minute read
Bone Health
Bone health is about staying fit and well as we get older so we can continue to do the things we enjoy. Taking care of our bones is a lifelong investment that will pay dividends by helping us all to stay fit and independent later in life. As people are now living longer, more and more will become vulnerable to weak bones (osteoporosis) and breaking bones from falls.
Older people and fractures
About one in three people over 65, and half of people over 80, fall each year. One in two women, and one in five men over 50, will break a bone, typically in the wrist, hip and spine, because of osteoporosis. A fall later in life can be life-changing, leading to distress, pain, injury, loss of confidence, loss of independence and even death. Half of older people never regain their former level of function after a hip fracture and one in five dies within three months.
Osteoporosis and falls are not an inevitable part of ageing and much can be done to prevent them. Preventing osteoporosis starts in childhood, if not earlier, when our bones are growing, and continues throughout life. Lifelong strong bones can be built by: • a healthy balanced diet that includes calcium • vitamin D, from sunlight, food and supplements • regular exercise • avoiding smoking, too much alcohol and other risk factors
The same lifestyle advice applies to women during the menopause, osteoporosis or who are at risk of fracture as it will help reduce the rate of bone loss and their risk of falling.
Preventing falls
People with osteoporosis have weak bones, but it’s falls that break bones. While it is impossible to prevent all falls, there are lifestyle and practical measures that can reduce their occurrence. The most effective measures to prevent falls among people considered at risk involve:
• strength and balance exercises • checking the home for trip and other hazards • checking eyesight • reviewing medication, which may affect balance
Activity for healthy bones
Activity levels tend to drop as people get older. Older people may feel they don’t have the energy to exercise or that they may harm themselves in some way. Physical problems like stiff, painful joints can also make people less inclined to be active. Being inactive makes the muscles and bones lose strength. This increases the risk of osteoporosis, falls and fractures. By staying active, older people can significantly lower their risk of breaking a bone. For optimum health, the recommendation is that people over 65 get 150 minutes of moderate-intensity exercise, in bouts of 10 minutes or more, every week, for example golf, bowls, gardening, or walking. Muscle strength is vital for improving balance and staying independent and mobile in later years. It is recommended that people over the age of 65 do activities to improve muscle strength at least twice a week. This could include dancing, carrying groceries, going up and down stairs, or exercising to music. Activities to improve balance and co-ordination can also reduce the risk of falling, such as yoga or tai chi. These types of activity can also ease stiffness and unsteadiness associated with painful joints. People over 65s should also avoid sitting around for long periods. As well as reducing muscle and bone strength, this can make joints feel stiffer and so increase the risk of falls. Physical problems, such as painful joints, needn’t prevent older people from being active. Classes are available for people who are older or who have underlying health conditions, such as heart disease or arthritis.
Eating for healthy bones over 65
Some people find their appetite starts to drop as they get older. Eating less can make it more difficult to get the nutrients needed to keep muscles and bones strong and healthy. Staying active will help to keep the appetite up. Older people often don’t feel like eating much some days, but it’s still important to try and maintain a balanced diet with fruit and veg, dairy, carbohydrates and protein. Healthy muscles and bones especially need calcium, vitamin D and protein. Protein, meanwhile, is important for muscle strength. Another reason to eat a balanced diet is that it will help to maintain a healthy body weight. Being underweight is linked to a higher risk of fractures. Some medicines can affect the appetite.
Vitamin D
Vitamin D is important for both strong muscles and healthy bones. Our bodies make vitamin D from the action of the summer sunlight (from late March/April to the end of September) on our skin.
People who are not often exposed to the sun should take a daily vitamin D supplement. These include people: • who are not often outdoors, such as those who are frail or housebound
• who are in a care home or other institution
• who usually wear clothes that cover up most their skin when outdoors
• People with dark skin such as those of
African, African-Caribbean and South Asian origin might not get enough vitamin D from sunlight so they should consider taking a supplement throughout the year. Some foods contain vitamin D. These include oily fish such as mackerel and salmon, eggs, foods fortified with vitamin D such as fat spreads and some breakfast cereals. However, it’s difficult to get enough vitamin D from food alone so all adults should be advised to consider taking a daily vitamin D supplement, particularly during the winter.
WWho? People over 65 are more likely to suffer from bone weakness W What are the symptoms? Although a fracture is the first sign of
osteoporosis, some older people develop the characteristic stooped posture
HHow long have they had the symptoms? Women lose bone rapidly
in the first few years after the menopause. Women are more at risk of osteoporosis than men, particularly if the menopause begins before the age of 45
AAction already taken? People may be trying to eat a balanced diet but
not be aware of the benefits of taking supplements
MMedication? Some medication can affect the balance, such as
