Older Americans Month and osteoporosis prevention
MAY HAS BEEN DESIGNATED OLDER AMERICANS MONTH (originally Senior Citizens Month) since 1963, when President John F. Kennedy met with members of the National Council of Senior Citizens to address the growing needs of the then 17 million Americans age 65 and over.
At that time, about a third of the people in that age group lived in poverty and there were very few programs to meet their needs. The month of May was set aside as a time to acknowledge the contributions of older persons in the US, in particular those who defended our country. Every president since has issued a proclamation during or before the month of May asking the entire nation to pay tribute in some way to older persons in their community.
Now, fast-forward to 2022, and you’ll find that the circumstances are quite different for older Americans than they were in 1963. Today, over 46 million people are age 65 or older, and that number is expected to double by the year 2050. Many agencies, laws, and support systems are now in place for older Americans, and the poverty rate has dropped among this population. In addition, older Americans are now better edu cated, racially and ethnically diverse, working longer, and living longer. They’re also staying strong, robust, and active even into their older years.
However, older Americans’ health can fail, whether due to the aging process itself or another factor such as illness, the use of certain medications, social changes, personal loss, or income changes.
Among the illnesses that can have a dramatic impact on health and mobility is osteoporosis, or bone loss, a common and preventable disorder of the older adult skeleton that increases in prevalence with age. In fact, over 50% of nursing home residents have osteoporosis and 70% of adults over age 80 have the disease. Osteoporosis is also the leading cause of hip fractures in older adults—and only 25% of people who experience a hip fracture ever regain their previous level of function.
Many factors contribute to reduced bone mass, some of which you can change, and some of which you can’t. Risk factors you can change include smoking, low calcium intake, low vitamin D intake, sedentary lifestyle, low body weight, and stress/depression.
Nutrition therapy is often prescribed to prevent and treat weak bones. This includes adopting a diet that is rich in calcium and vitamin D, limited in sodium, and provides adequate protein along with five servings of fruits and vegetables per day.
Most adults need at least 1,000 mg of calcium per day, but the upper limit of calcium should not exceed 2,500 mg a day. More is not always better, so be sure to read the nutrition facts labels on calcium-fortified foods to be sure how much you’re getting.
Good sources of calcium include yogurt, milk, cheese, cottage cheese, ice cream, and calcium-treated orange juice and tofu. Also, some vegetables and nuts can contain calcium, including collard greens, almonds, white beans, dried beans, broccoli, and kale.
Food sources of Vitamin D are milk, some brands of juice, soy milk, yogurt, egg yolks, and fatty fish, such as salmon, tuna, and mackerel.
Following a lower-sodium diet will help your body keep the calcium you consume instead of losing it as waste, so leave the salt shaker off the dinner table and avoid salty foods like chips and pretzels, ham, processed meats, pickles, sauerkraut, canned soups and meats, and smoked or canned fish.
Weight gain may also be important if you’re underweight, and following an exercise program will help improve your flexibility, balance, and bone health—all of which are essential for preventing falls and fractures.
Osteoporosis is common but preventable, so if you’re age 65 or older it’s important to have your bone density evaluated. If you’ve been identified as being at risk for osteoporosis, try to make some changes to your diet and lifestyle. In some cases, physicians will prescribe medications to help with bone density as well. No matter what your physical condition is now, you can gradually im
No matter what your physical condition is now, you can gradually improve with regular and simple movement. Becoming more active is also an opportunity to spend more time with others. So, find an exercise class that is appropriate for your activity level, or arrange to walk with friends on a routine basis. Also, be sure to cook healthy meals and choose foods that are rich in calcium and vitamin D but low in sodium.
Simply put, the best way to prevent osteoporosis and fight fragility is to pay careful attention to the foods you eat, engage in regular activity, and spend time with others.
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
