Frail bones are a serious problem for seniors. Bone weakness increases the risk of fractures, which could be debilitating and contribute to many other health consequences.
It’s essential to recognize the signs of weak bones and know what to do to prevent long-lasting problems. Below are ten signs of weak bones you should pay attention to and simple solutions to improve your bone health.
Ten Signs of Weak Bones
1. You’ve had multiple fractures in the last two years, or fractures that had unusual causes
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If you’ve experienced two or more fractures within the past two years, or the cause of your bone fractures has been unusual, that can warrant weak bones. To determine if your bones are weak, speak with your doctor about scheduling a bone density test, which is a specialized X-ray that measures calcium and other bone-supporting minerals.
2. You have a thin or small frame
Being petite has its benefits but, unfortunately, it won’t help your bones. Being naturally thin or small-framed can put you at risk for weak bones. Individuals who are thinner or smaller tend to develop osteoporosis years earlier than someone larger.
Alas, there isn’t much you can do about the body you have but take it as a precaution that you require more exercise and a bone-friendly diet to prevent or slow down bone loss over the years. Speak to your doctor about calcium and vitamin D supplementation as well.
3. You take corticosteroids for an autoimmune condition
Unfortunately, the medications you use for your autoimmune disease – specifically, corticosteroids – could be weakening your bones. Long-time use of cortisone and other corticosteroids contributes to the loss of essential bone minerals, leaking out of the bones.
If you must treat an autoimmune disorder, then you have to remain on the medications. Your doctor, though, should keep a close eye on your bone health to ensure your bones do not become frail in the process. They may be able to offer intervention tips to keep your bones healthy during your treatment.
4. You have habits that hurt your bones
Smoking, drinking alcohol, not consuming calcium, and having a previous eating disorder can contribute to weak bones in later life. These habits diminish bone-strengthening nutrients, thus leaving the bones weak.
If you currently smoke, quit. If you consume more than two alcoholic beverages a day, cut back. And if you’ve had a previous eating disorder, your doctor can recommend treatments to strengthen your bones.
5. You have a close relative who developed osteoporosis before the age of 50, or menopause
Suppose you have a first- or second-degree relative who developed osteoporosis before age 50 or menopause. In that case, your risk of osteoporosis is higher, meaning you should begin protecting your bones much earlier.
Letting your doctor know about your family history can alert them to start testing earlier and prescribe treatment options to preserve bone health sooner rather than later.
6. You are a woman with irregular or infrequent periods
If you are a woman with irregular or infrequent periods, this could be an early sign of bone weakness. Missed or irregular periods are a sign of low estrogen, which also contributes to weakening bones. There are numerous reasons for low estrogen, such as polycystic ovarian syndrome (PCOS), over-exercising, and an eating disorder, to name a few.
Your doctor can diagnose the cause of your low estrogen and recommend treatments to boost it. This, in turn, can help strengthen bones.
7. You smoke
Smoking can do a lot more than just harm your lungs. Smoking has been shown to increase the risk of osteoporosis. Tobacco in cigarettes can decrease bone density and adversely affect bone cells. This means the more cigarettes you smoke over time, the higher the fracture risk becomes as you age.
8. Drink more than two alcoholic drinks per day
Drinking alcohol can interfere with how the body absorbs calcium. It is important to keep drinks to one a day for women and two a day for men. Anything over the recommended amount is a risk factor for lower bone density.
9. Struggled with an eating disorder
Having a low body weight from an eating disorder can mean a greater chance of fracture and bone loss. A BMI of 18.5 or less may mean less bone density. For those who have struggled with an eating disorder, it is imperative to speak with a doctor about ensuring you are getting enough nutrients and vitamins and keeping an ideal weight.
10. Poor posture
For those with osteoporosis, compression fractures in the vertebrae are more common. When these fractures in the spine happen, problems with posture may occur, such as the appearance of a “widows hump,” a curvature in the spine near the shoulders.
These are just some of the signs to look out for when determining bone health. Weak bones can be prevented; it’s just a matter of spotting the signs early on.
Best Exercises for Bone Strengthening
Strength training: This type of exercise includes walking, dancing, low-impact aerobics, stair climbing, and gardening. Mineral loss can be reduced by working directly on the bones in your legs, hips, and lower spine. It is also essential to work on strength, flexibility, and balance.
Yoga: Yoga can increase flexibility and improve balance, which can help to prevent falls and bone breaks, especially in older people. During yoga, most poses are supported with arms or legs, which can help build muscle and bone strength.
Foot stomps: It may have a strange name, but foot stomps directly target the body’s key areas that osteoporosis most commonly affects, such as the hips. This exercise simply includes stomping your feet while standing.
Weightlifting: Perhaps the most important exercise for bone strength, strength training loads weight onto bones to slow mineral loss. Weightlifting also trains or works out non-weight-bearing bones of the arms and hands. Studies have shown that low weight and many repetitions can increase bone density by up to 22 percent.
Shoulder lifts: This exercise is performed with resistance bands or weights and shoulder lifts and can be done either in a seated or standing position. Simply hold bands or weights in each hand with arms to the side. Raise arms out straight in front, no higher than shoulder height. Repeat eight to 12 times.
Hamstring curls: This exercise can help to strengthen the muscles in the back of the upper legs. Performed from a standing position, place hands on a steady item and slightly move back one leg until only toes are touching the floor. Contract the muscles in the back of the leg to lift the heel towards the buttocks. Hold for 3 seconds and lower, repeating with the other leg. Repeat the exercise between eight and 12 times.
Yoga Poses for Bone Strengthening
Tree poses
Starting in a standing position, bend your right knee and rotate your right thigh outward without turning your pelvis. Lift your right foot and place it above the knee of your left leg. For less stretch, place food above the ankle. Bring palms together in front of the chest.
Extended triangle poses
Starting with a wide stance, rotate your left leg so your foot and knee turn out 90 degrees with your foot still touching the floor. Lengthen your torso over your left leg. Place left hand on the left shin. For more of a stretch, place a hand on the floor or block. Stretch your right arm upwards to the sky.
Warrior I pose
Start with a wide stance. Rotate your left leg so your foot and knee turn out 90 degrees with your foot still touching the floor. Bend your left knee over your left heel and reach your arms over your head, reaching for the sky.
Warrior II pose
Start with a wide stance. Rotate your left leg so your foot and knee turn out 90 degrees with your foot still touching the floor. Bend your left knee over your left heel and reach your arms out at your sides, shoulder height.
High plank pose
Start in a tabletop position (hands and knees on the floor). Press heels back behind you as you lift your hips and straighten your knees. Elongate the spine and draw the shoulders back.
Downward-facing dog
Start in tabletop position with toes tucked under feet and heels raised. Press into your hands as you lengthen your spine. Raise sitting bones towards the ceiling. Elongate the spine and maintain a slight bend in the knees.
Try to hold all positions for up to 1 minute and repeat 3 times. Adding yoga to an osteoporosis treatment plan can ease symptoms, improve bone health, and lower the risk of complications.
Foods for Bone Strengthening
Eat lots of vegetables
Osteoporosis is a condition that weakens bones and makes them more prone to fractures. Although it can be a serious problem, a simple solution can help lower your risk — eat more vegetables. Vegetables are packed with vitamins and minerals, including calcium and vitamin K, which are essential for bone health.
In fact, studies have shown that people who eat a diet rich in vegetables have a lower risk of developing osteoporosis than those who don’t. So, if you’re looking to improve your bone health and reduce your risk of fractures, adding more vegetables to your diet is a great place to start.
Consume enough protein
Recent research has suggested that incorporating high protein levels into one’s diet may be particularly effective in promoting bone health. In fact, studies have shown that those who consume high levels of protein generally have greater bone density, which can help prevent the onset of osteoporosis.
Moreover, consuming protein can also improve physical function in those with osteoporosis, reducing the risk of falls and other accidents. As such, those looking to prevent or manage osteoporosis would be wise to prioritize protein in their daily diet.
Dark, leafy greens
One way to prevent or treat osteoporosis is by consuming a healthy diet that includes dark, leafy greens. These vegetables are rich in calcium, vitamin K, and other minerals that are crucial for healthy bones.
Regular consumption of greens such as kale, spinach, and collard greens can boost bone density, reduce the risk of fractures, and improve overall bone health. If you’re looking for a natural and effective way to prevent or manage osteoporosis, consider incorporating dark, leafy greens into your meals.
Mushrooms
Mushrooms may play a larger role in preventing osteoporosis than previously thought. Rich in phosphorus, potassium and calcium, mushrooms are an excellent source of nutrients that support healthy bones.
Eating a diet that is high in mushrooms can make a big difference when it comes to maintaining good bone density levels. In addition, mushrooms contain a unique form of vitamin D that can be difficult to get through other foods, making it a great option for those who are lactose-intolerant or don’t get enough sunlight exposure.
So, the next time you are looking for ways to keep your bones healthy, consider adding more mushrooms to your diet. They are delicious and easy to incorporate into various recipes and may also help prevent osteoporosis.
Figs
When it comes to maintaining bone health, one fruit that can make a big difference is the fig. These sweet and delicious fruits contain high amounts of calcium and potassium, two essential nutrients for bone strength.
In fact, just half a cup of dried figs contains around 120mg of calcium, which is 12% of the daily recommended amount. Furthermore, figs are also rich in magnesium, a mineral crucial to bone density. Research has found that regularly consuming figs can help prevent the onset of osteoporosis and reduce the risk of fractures.
Yogurt
Osteoporosis is a condition that affects millions of people worldwide, and while there is no cure, there are ways to manage the symptoms. One of the best ways to do this is by incorporating more yogurt into your diet.
This creamy, delicious food is packed with bone-boosting nutrients such as calcium, vitamin D, and phosphorus, making it an essential part of any diet geared toward maintaining healthy bones.
In fact, studies have shown that individuals who consume a high amount of yogurt regularly have a reduced risk of developing osteoporosis. So, whether you prefer it plain, flavored, or in a smoothie, consider adding more yogurt to your meals to ensure your bones stay strong and healthy.
Cheese
Recent research shows that cheese could be a key player in the fight against osteoporosis. Cheese is abundant in calcium, a mineral that is essential for healthy bones.
Additionally, cheese also contains vitamin D, which helps our bodies absorb calcium. This combination is a powerful defense against osteoporosis, leading many healthcare professionals to recommend cheese consumption as an effective way to strengthen bones.
Milk
While there are several ways to prevent or manage osteoporosis, one simple yet effective method is drinking plenty of milk. This is because milk is rich in calcium, which is crucial in maintaining bone health. In fact, one glass of milk contains up to a third of the recommended daily intake of calcium.
Moreover, milk also contains other essential nutrients like vitamin D, magnesium, and potassium, which are also crucial for bone health. So if you want to keep your bones strong and healthy, consider making milk a regular part of your diet.
Eggs
Research suggests that eating lots of eggs may help in preventing or managing this disease. Eggs are a great source of protein and are rich in nutrients such as vitamin D and calcium, which are essential for healthy bones.
In fact, studies have found that people who consume high amounts of dietary protein, like that found in eggs, have higher bone mineral density and reduced risk of osteoporosis.
Nuts
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The good news is that regularly consuming nuts, such as almonds, cashews, or walnuts, may help prevent, or at the very least slow down, the progression of this bone-weakening ailment.
Studies have shown that nuts contain various vitamins and minerals essential for healthy bones, including calcium, magnesium, and vitamin D. Plus, the high healthy fat and protein content of nuts can help maintain overall bone density.
Satisfying and delicious, nuts can be easily added to your diet by enjoying them as a snack or including them in meals. So, if you’re looking for a natural way to support your bone health, consider adding more nuts to your diet.
