One in three adults aged 50+ who suffer a hip fracture die within a year of the break. The one-year mortality rate for older adults who sustain a fracture is as high as 58%, according to some studies.
Sadly, the cause of death is usually not the fracture itself but the factors that led to it — bone fragility (osteoporosis), muscle weakness, and loss of stability.
What’s an excellent way to avoid this scenario? Increase bone density.
That’s not just advice for growing youngsters. Building stronger bones and keeping them strong should be a lifelong pursuit for everyone.
This is especially important as you age because bone loss is a “silent disease.” You could be completely unaware of it… until something breaks!
Cultivating Strong Bones
The denser your bones (supported by proper diet and adequate muscle mass), the better your odds of a long, high-quality lifespan.
To cultivate strong bones, you must:
- Ensure your diet contains a proper supply of calcium and vitamin D, the bone-building nutritional staples.
- Perform weight-bearing activity, as exercises that strengthen muscles also densify bones.
Without these vital measures, bodies become frail and bones weaken. Even a minor tumble can break a bone that otherwise might have absorbed the hit.
Besides being painful, a fracture renders you less independent, often permanently. It almost certainly increases your healthcare burden, too.
Increasing Bone Density With Vitamin D and Calcium
Here are the most effective ways to get an adequate amount of bone-strengthening vitamin D and calcium:
Vitamin D
The sun is the body’s natural source of vitamin D, produced when UVB rays contact cholesterol within our skin cells. About 30 minutes of sunlight daily is optimal to support this synthesis (any longer, apply sunblock!).
Vitamin D is a super-vitamin that also regulates mood and relieves depression, decreases our risk of heart disease, and supports our immunity against the flu and other severe illnesses.
Patients sometimes become vitamin D deficient under the overcast skies of Indianapolis-area winters. When you can’t achieve 30 minutes of sun each day, vitamin D supplements can help.
The recommended daily amount of vitamin D for adults is 400–800 IUs. Ask your Priority Physicians if you need additional supplementation and how much to take.
Calcium
Calcium bonds with other minerals to harden and strengthen bone. Because our bodies cannot manufacture calcium, we find it in dairy products (such as milk, yogurt, or cheese) and leafy greens like edamame, kale, spinach, and broccoli.
If your doctor determines you need more calcium, they may recommend a supplement. Most adults benefit from 1000 mg a day — 1200 mg for males 71+ or women 51+.
Increasing Bone Density With Weights
Weight-bearing exercise is a superb way to break down and rebuild muscle, making it stronger and more durable over time. Our bones continually degrade and redevelop in the same way, but as we age, the rebuilding process for bones becomes weaker and less effective.
Weight-bearing exercise — hand weights, resistance bands, walking, jogging, or movement in general — places beneficial stress on bones, rebuilding density and increasing strength naturally.
Keeping Bones Strong With Medication
If your physician determines your bone mass is declining faster than it can effectively rebuild, medication may help, especially when used with calcium, vitamin D, and weight-bearing activities.
Osteopenia: If you’re over 50, you may be diagnosed with osteopenia — a common condition in which bone minerals become less dense. Your doctor will typically advise weight-bearing activities and vitamin D and calcium supplements to help slow bone loss and prevent a decline into osteoporosis.
Osteoporosis: In the case of osteoporosis — more severe thinning of the bones — the doctor may prescribe weekly or monthly medications that slow the decline of bone and help rebuild it.
Doctors prescribe and monitor these medications carefully, as excessive medication can make bones brittle and easier to break.
Your Doctor Knows Best
Want to keep your bones strong enough to power a long, healthy lifespan? Achieve your recommended vitamin D and calcium doses, exercise, and lift some weight regularly.
If you’re at risk, your doctor may recommend a DEXA scan to test your bone density. Your doctor will review your test results and determine if you require treatment, what it should be, and how often you need it.
At Priority Physicians, we know that increasing bone density is essential for you to age well and independently. Time for us to take a look at your bone health? Contact us for a complete review.
