Columbia Aged Care

Osteoporosis is a condition where human bones become fragile and brittle, which leads to a higher risk of breaks. This condition occurs when your bones can no longer replace their normal calcium levels, which results in a calcium deficiency. Bones become thinner and are susceptible to even minor accidents causing them to break.

The bones that commonly develop osteoporosis are the hips, spine, wrist, ribs, pelvis and upper arm. Osteoporosis is a serious disease that affects many elderly people and can lead to chronic pain, disability and loss of independence.

Osteoporosis Australia has provided some tips on how to minimise your risk of developing osteoporosis.

• Ensure you receive enough calcium in your diet: Calcium is important for maintaining strong, healthy bones. Adults over the age of 50 should eat three serves of calcium a day. Foods that are high in calcium include milk, yoghurt and cheese.
  Other foods with lower levels of calcium include nuts, breads, cereals, fruits and vegetables. Your Doctor can also recommend calcium supplements to help increase your daily intake of calcium.
• Vitamin D: Vitamin D is important to maintain strong bones, increase the adsorption of calcium and to regulate the amount of calcium in the blood. You can receive your daily dose of vitamin D from exposure to sunlight.
  It is important to receive six to eight minutes of sunlight everyday for five days a week. However remember to wear sunscreen and be aware of the damaging effects of the sun. You can also take vitamin D supplements as recommended by your doctor.
• Exercise: Regular exercise can help to maintain and increase the strength of your bones and muscles. You should discuss with your Doctor or physiotherapist what exercises are suitable for you to do without injuring yourself. If you already suffer from osteoporosis then avoid exercises that include heavy lifting or sudden abrupt movements.

You can implement these three simple tips into your daily routine to help prevent the onset of osteoporosis. It’s never too early or too late to start taking care of your bones.

Read the full article here.

Gardening is an enjoyable pastime and it can benefit seniors in many ways. It is a therapeutic activity that promotes good health, wellbeing and relaxation. Gardening is also an excellent form of exercise for mobility, flexibility, strength and endurance. This type of activity helps prevent medical conditions such as osteoporosis and reduces stress levels.

 Disabled-World.com has provided some great words of advice for seniors who garden or want to start gardening.

• Warm up: this will help reduce muscle soreness felt later on.
• Keep hydrated: drink plenty of liquids and avoid alcohol.
• Be sun safe: always be sure your loved one is wearing sun protective gear such as a hat, long sleeved shirt and sunscreen and that they garden in the morning or afternoon to avoid the hottest parts of the day.
• Be careful with power tools: even small ones can burden worn or weary hands.
• Use adaptive tools: garden tools can be modified to suit the needs of seniors.
• Memory: If your loved one’s memory is becoming affected, securing gates and fences can help keep them safe while still allowing them to care for their garden.

It is important to know your loved ones limitations and make sure they don’t push themselves.

For more tips, read the full article here

Ermony Street's eHow article, 'How to Prevent Osteoporosis' is very informative offering tips on how to prevent osteoporosis, a disease that results in a decrease in bone mass and density - a disease that is commonly found in the elderly.