“I used to think my bones were fine—then I broke my wrist when I slipped on the front step.”
Sound familiar? As you get older, bone loss can be a real problem. And you may not even realize it’s happening until it’s too late.
How common is bone loss for seniors?
According to the National Osteoporosis Foundation, about 44 million Americans over age 50 suffer from osteopenia (low bone mass). Another ten million have osteoporosis (severe bone loss).
This is a real health problem for seniors and their families:
- Nearly 1 out of 2 women and 1 in 4 men 50 in the U.S. will break a bone due to osteoporosis
- More than 300,000 Americans over age 65 are hospitalized from hip fractures alone
- Up to 20% of seniors who are hospitalized for hip fractures will die within a year, mostly from complications
So why does bone loss happen? And how can you protect yourself?
What Causes Bone Loss?
Your bones constantly break down and rebuild.
Up until about age 30, you build bone faster than it breaks down. After that, your bones break down faster than your body can replace them. Why does this happen?
- Hormone loss, especially estrogen for women and testosterone for men, can weaken your bones.
- Lack of calcium and vitamin D in your diet. These nutrients are critical for bone health.
- Lack of physical activity…like any other part of your body, your bones get weaker if you don’t use them.
- Tobacco and alcohol use have been tied to bone damage.
- Medications such as steroids and antacids can cause bone thinning.
Watch for These Warning Signs:
Doctors call bone loss a “silent disease”. Most people don’t realize they have a problem until something breaks.
However, your body may give you some signs that your bones are getting weaker:
- Loss of height
It’s normal to lose 1-2 inches of height by the time you turn 70. This happens because your pine naturally compresses starting in your 40’s.However, if you lose more height than that, it may indicate you’re losing bone mass. - Hunched posture
A hunchback or bent-over posture can be a sign your body is losing structural strength. - Back pain
Either sudden or chronic back pain can be caused by microfractures due to bone loss in your spinal vertebrae. - Frequent fractures
It’s not a big deal if you break a bone at some point in your life. But if minor falls result in broken bones as you get older, bone loss could be the culprit.
Best Practices for Strong Bones
Fortunately, bone loss doesn’t have to be a one-way street. You can preserve the bone mass you have and even strengthen your bones with a few lifestyle hacks:
- Get plenty of calcium and vitamin D
If you’re over 50, you need about 1,200 mg of calcium and 800-1000 IU of vitamin D each day.Dairy products, fish, and leafy greens are good calcium sources. Your skin synthesizes vitamin D from sunlight (15-30 minutes a day is enough), or many foods like milk and cereal are fortified with vitamin D.
- Stay active
Regular weight-bearing exercise helps keep bones strong. Try walking, dancing, or lifting light weights. Aim for 30 minutes of movement 4-5 day a week (or more) plus strength training 2–3 times a week. - Cut back alcohol and tobacco
Smoking weakens bones. Too much alcohol restricts calcium absorption. Limit alcohol to no more than one drink a day for women or two for men. And stopping smoking can limit further bone loss. - Check your hormone health
Changes in estrogen or testosterone levels can weaken your bones. Your doctor can check your hormone levels and talk to you about treatment options if needed. - Review your medications
If you’re on daily meds, ask your doctor if they could affect your bones.
- Consider supplements to support bone health
If you’re not getting enough nutrients from food, supplements may help. Common bone-supporting supplements include calcium, vitamin D, magnesium, vitamin K2, and collagen.
Good News: Medicare Can Help
Medicare usually covers a bone density test (also called a DEXA scan) every two years if you meet certain conditions:
- You’re a woman over age 65
- You have a history of fractures
- You take medications that affect bone health
This is a quick and painless test that can reveal bone loss before any symptoms appear.
I Can Help, Too!
Medicare can be complicated…especially when it comes to bone issues.
I’m always here to help you make the most of Medicare for all of your health issues…or find coverage that suits you healthcare needs and budget.
And if you’re in the Houston area, join me for one of my Zumba classes! All ages are welcome!
Call me at (832) 773-7981, email me at scott.goodell@ghstx.com, or use my contact form.