According to Johns Hopkins University, nearly 1 in 2 women and up to 1 in 4 men over age 50 will break a bone due to osteoporosis. For older adults, bone loss can quietly lead to serious injuries, reduced mobility, and a loss of independence. That's why Osteoporosis Awareness Month is so important -- it's a chance to highlight the steps seniors can take to protect their bones.
It's something seniors in Altoona, PA deal with as well. Altoona, Pennsylvania, nestled in the Allegheny Mountains, is a historic city known for its rich railroad heritage and scenic landscapes.
Today we're taking a closer look into how simple lifestyle habits, from diet to movement, can make a big impact on senior bone health and support aging safely.
One of the most effective ways older adults can protect their bones is through nutrition. As we age, the body doesn't absorb nutrients as efficiently, which can affect bone density over time.
That's why seniors need to be especially mindful of their calcium and vitamin D intake. These two nutrients work together to support strong bones and reduce the risk of fractures.
Calcium plays a direct role in building and maintaining bones. In fact, about 99% of the body's calcium is stored in the bones and teeth. As people grow older, the natural loss of bone mass makes calcium even more important.
If the body doesn't get enough calcium from the diet, it pulls it from the bones, which can lead to weakened structure over time. This is one of the key concerns for older adults trying to maintain mobility and avoid breaks or fractures. Getting the right amount of calcium can help slow that process and support long-term bone strength.
Even with a diet rich in calcium, the body still needs vitamin D to absorb it. Without enough vitamin D, calcium passes through the body without being used. For seniors, this becomes more of a concern because the skin becomes less efficient at producing vitamin D from sunlight with age.
Some people may need supplements, but many can improve their intake through food choices and limited, safe sun exposure. Foods like salmon, tuna, and egg yolks contain some vitamin D, and many dairy products and cereals are fortified with it.
For seniors living with osteoporosis, falls can lead to serious injuries. There are three main ways to reduce fall risk:
Most falls happen in the home, so it's a good place to start. Clear walking paths are important. Loose rugs, cords, and clutter can all lead to tripping.
Install grab bars near the toilet and shower, and use non-slip mats in the bathroom. Good lighting in hallways and stairwells can help prevent accidents. Keeping everyday items within reach can also reduce the need to stretch or climb.
Staying active helps the body react better to slips or uneven ground. Simple balance exercises, like standing on one foot or practicing side steps, can help.
Many senior centers offer fitness classes that include gentle strength training and balance work. Some people find tai chi helpful. If balance is already a concern, a physical therapist can suggest the right movements and track progress safely.
Shoes with non-slip soles and a good fit can make walking more stable. It helps to avoid shoes with thick heels, worn-out soles, or open backs.
Walkers or canes can offer support, especially on uneven surfaces or when going out. It's better to use a tool and feel safe than to go without and risk a fall.
Osteoporosis Awareness Month is a time to highlight the risks of bone loss and the everyday steps people can take to protect themselves. Raising awareness helps more people understand the condition, and it encourages earlier conversations between patients and their doctors.
There are three key reasons why this awareness month matters:
Many people don't realize how common osteoporosis is. Bone loss tends to happen quietly. Often, there are no clear symptoms until someone falls and breaks a bone.
Some may not even realize their bones are weak until they suffer a fracture from a small movement or a minor accident. By focusing on this issue for a full month each year, more people become aware of how it can affect daily life and long-term independence.
Osteoporosis Awareness Month gives healthcare providers and patients a reason to talk about bone health. It reminds people to ask about bone density scans, especially if they're over 65 or have risk factors like a family history of fractures or early menopause.
Early testing gives people the chance to take action before the damage becomes more serious. It also helps patients and doctors make informed choices about treatment and lifestyle.
This month is a time when organizations and communities come together to share guidance, whether that's information on calcium-rich nutrition, movement programs for seniors, or fall prevention at home.
It helps people connect with resources and support. Whether it's through a senior center, clinic, or family conversation, the message gets out that there are things people can do right now to improve senior bone health.
Osteoporosis Awareness Month reminds us that protecting bone health is possible at any age.
At Oak Gardens Place in Altoona, we take pride in offering personalized care in a warm, home-like environment. We provide daily activities like book club, bingo, and movie nights. Outings for shopping and dining keep life active, social, and fulfilling.
Get in touch to find out how we can help with your loved one's care.