Osteoporosis
Osteoporosis is a condition that causes bones to become weak and brittle. About half of adults age 65 and older have this condition. This can make them more likely to break a bone if they fall.
The risk of osteoporosis is higher in women, especially those who are small and thin. Other risk factors include older age, family history, low hormone levels, smoking, drinking, and not getting enough exercise. Exercises that can help include walking, running and lifting weights. Vitamin D and calcium also can help make bones stronger.
Older adults should ask their healthcare providers about getting checked for osteoporosis. This is done using a "DEXA scan," which is a bone x-ray. If bones are weak, there is medication that can help.
Getting Checked for Osteoporosis | |
| Who | All adults over age 65. |
| What | A bone x-ray, using a DEXA scan. |
| When | The earlier the better to help reduce the risk of breaking a bone. |
| Why | Medications can help reduce the risk of breaking a bone. |
| How | Talk to a healthcare provider about having a bone x-ray to check for osteoporosis. |
Vitamin D
Vitamin D can help to improve muscle and bone strength, which reduces the chances of a fall. It also helps the body to absorb calcium. Other things, such as cod liver oil, can help the body take in Vitamin D. Older adults should talk to their healthcare provider about adding Vitamin D to their diet and before taking it as a pill.
Vitamin D | ||
| Who | How Much | Foods Rich with Vitamin D |
Adults aged 51 to 70 | 600 international units (IU) daily | Eggs Milk Portobello mushrooms Salmon Tofu Tuna |
| Adults older than 70 years | 800 international units (IU) daily | |
Calcium can help bones and teeth stay strong and healthy. Not having enough calcium in your diet can lead to osteoporosis. Older adults need more calcium than younger adults. Calcium is mostly found in dairy products. Older adults should talk to their healthcare provider about adding calcium to their diet, or before taking it as a pill.
Calcium | ||
| Who | How Much | Foods Rich with Calcium |
| Men aged 51 to 70 | 1000 milligrams (mg) daily | Dairy (milk, cheese, yogurt) Leafy greens (spinach, kale, collards) Oatmeal Salmon Tofu White beans |
| Women older than 50, and males older than 70 years | 1,200 milligrams (mg) daily | |
Written by: Rachel Peterson, MPH, MA, University of Arizona Center on Aging
Care Partner Information ~ Tips for Providing Older Adult Care
Edited by an inter-professional team from the University of Arizona Center on Aging
This project was supported by the Health Resources and Services Administration (HRSA) of the U.S. Department of Health and Human Services (HHS) under grant number U1QHP28721, Arizona Geriatrics Workforce Enhancement Program. This information or content and conclusions are those of the author and should not be construed as the official position or policy of, nor should any endorsements be inferred by HRSA, HHS or the U.S. Government.