According to the Office of Disease Prevention and Health Promotion (ODPHP), osteoporosis, a disease characterized by significant bone loss and reduced bone strength, affects an estimated 10 million people in the U.S. aged 50 and older. The ODPHP also notes that while osteoporosis in men isn't as prevalent as in women, it still affects around 2 million male Americans.
The good news is that while this bone disease isn't rare, it's preventable and manageable.
To that end, the caring team at Addington Place of Des Moines, our senior living community in Iowa's beautiful capital city, Des Moines, put together this guide on osteoporosis. Read on for senior wellness tips and insights on men and bone loss.
Osteoporosis can be especially dangerous because it's a "silent" disease. It usually doesn't exhibit symptoms, especially not in the early stages. Most of the time, people only discover they have it once they've fractured (broken) a bone.
Several factors can indicate an increased risk of osteoporosis, though. Knowing these can help men, especially seniors, determine if they're more likely to develop this bone condition.
As a study published in the National Library of Medicine explains, men are more likely to experience an osteoporotic fracture after age 75. One reason is that they generally have bigger bones, so they have "more" bone mass to lose over time. However, the researchers also note that men with hypogonadism (a condition that causes low testosterone levels) are at an increased risk for fractures in their middle age.
Osteoporosis itself isn't a directly inheritable condition. However, there's still some genetic influence. According to the American Medical Association, a family history can increase an individual's risk of developing it.
For example, men whose either parent has had a hip fracture are more likely to develop osteoporosis and experience a broken bone, too.
Smoking is one of the primary modifiable risk factors of osteoporosis. According to an article published by the Rush University Medical Center, this unhealthy habit is bad for the bones since it:
Aside from affecting bone density in aging, smoking, in general, is bad for senior men's health and everyone else's well-being. The U.S. CDC says it's a leading cause of morbidity and mortality and shortens life expectancy by at least 10 years.
Corticosteroids, also known as "steroids," are anti-inflammatory medications. They help with many conditions, from asthma to painful and inflamed joints.
Unfortunately, prolonged corticosteroid use can increase a person's risk for osteoporosis. According to Cedars-Sinai, they can increase the speed at which the bones break down and reduce the body's calcium absorption ability.
Osteoporosis can cause even the most minor bumps or falls to result in fractures. It can make activities of daily living (ADLs) a struggle, especially for older adults. Moreover, it can promote negative postural changes (e.g., a hunched or stooped back) that can cause even more pain.
All those are good enough reasons for seniors, including older men, to do everything possible to improve their bone strength. The healthier and stronger their bones, the less likely they are to experience osteoporosis fractures and complications that can interfere with their ability to age gracefully.
So, without further ado, here are some bone health and fall risk prevention strategies.
Vitamin D is an integral nutrient for calcium absorption. Without it, the body will be unable to use calcium effectively. It's also known as the "sunshine vitamin" since direct exposure to sunlight stimulates the human body's production of this nutrient.
Luckily, Des Moines, IA, receives an average of 2,700 hours of sunshine yearly, as noted by Weather & Climate. Area seniors can enjoy this by simply venturing out between 10 a.m. and 4 p.m. and exposing their faces to the sun's glorious rays for a few minutes daily.
Area seniors can also boost their vitamin D levels by building their meals around:
While not as excellent a source for vitamin D as the sun, the above foods contain vitamin D.
Calcium is just as crucial as vitamin D for bone health, given that it's the primary mineral that forms bones. It's also easier to derive from one's diet, as it's naturally present in more foods, such as:
At Addington Place of Des Moines, our senior living community in Des Moines, IA, our residents enjoy chef-prepared, well-balanced meals daily. Our talented chefs use only the freshest ingredients to ensure our residents get all the necessary nutrients, including vitamin D and calcium.
One of the most crucial strategies for optimal senior health and well-being is regular physical activity, such as daily exercise. Being as active as possible helps strengthen the bones, muscles, and joints, keeping osteoporosis and fall risks at bay.
Weight-bearing activities, in particular, can help stimulate bone growth and promote muscle strength. Some examples are:
Addington Place of Des Moines has a full-time activities director who carefully creates a robust calendar of senior-friendly recreational, social, mental, and physical activities and events.
Osteoporosis in men isn't widespread, but it isn't rare either. For this reason, men, especially seniors, should focus on a healthier, well-balanced diet and an active, exercise-filled lifestyle that prioritizes bone and overall health.
At Addington Place of Des Moines, only exceptional senior living amenities, from high-quality dining services to fitness programming, await you. We also have lovely outdoor spaces and a wellness center for all your exercise goals.
Contact us today! We'd love to give you a tour of our beautiful assisted living and memory care enclave in Des Moines, IA.