As people age, they lose bone mass or density, and this is particularly true for post-menopausal women. This phenomenon is precipitated by the loss of calcium and minerals. Also with aging, the trunk of a person becomes shorter as the disks (gel-like cushion between spinal bones) of the vertebrae become thinner, losing fluid over the years.

With age, the vertebrae also lose mineral content, chipping away at the density of the spinal bones which become thinner as the spine gets more compressed and becomes curved. With the foot arches also flattening gradually, along with the combined effect of the spine and the trunk getting shorter makes us tend to lose some height as we get older. Even the posture can become stooped.

Common bone problems of aging

Osteoporosis is a widespread problem, more so with elderly women when bones become more brittle and can break easily. This can lead to fractures in the limbs and also compression fractures of the vertebrae which can be excruciatingly painful and affect mobility.
Joint problems from moderate stiffness causing fatigue and weakness and limiting mobility, to inflammation and sometimes incapacitating osteoarthritis can all be quite common ageing problems.
Falls become more common, sometimes with devastating injury consequences. This is because of changes in gait, loss of balance and instability among the elderly.
Some other old-age bone issues include bent posture, tilted neck, more flexed knees and hips, broader pelvis and narrowing shoulders.
The geriatric population is most plagued and perturbed by the challenges they face in terms of loss of mobility. The gait becomes slower, with the steps shortening and a feeling of instability while walking is quite common.
Degenerative changes like knee and hip joints losing cartilage, bones thickening, changes in finger joints or osteophytes (bony swelling more common in women) are all widely reported symptoms.

What can you do to prevent falls and fractures?

Keep moving: When you don’t move at all, your muscles and bones become weak, which raises your risk of osteoporosis, falls and fractures. So, stay active and mobile.
Exercising: Those who are 65-plus, must try and squeeze in around two-and-a-half hours of moderate-intensity exercise like walking, cycling on level surface or water aerobics during the week. This raises heart rate and makes beathing faster.
Strength-building: It’s advisable to keep aside two days a week for strength-building exercises like mild weightlifting, gardening, walking up and down the stairs, exercising to music, etc. This will help in building muscle strength.
Improve balance & flexibility: To reduce the risk of falls, it is important to do some balance and flexibility-improvement activities at least twice a week. Something like yoga or tai chi can help immensely not only with balance but also stiffness and painful joints.
Caring for osteoporosis: In case you are suffering from spinal fractures as a result of osteoporosis or are at a high risk for fractures, you have to take special care of your back. Awkward bending can be dangerous and always bend your knees while lifting anything. Ask your doctor for specific exercises for osteoporosis
Proper diet for healthy bones: As people get older, they often start losing their appetite, which can translate into the body not getting enough nutrition to keep the bones and muscles healthy. For improving your appetite, exercising will always help. For healthy bones and muscles, your diet must include sufficient amounts of calcium, vitamin D and protein. Sticking to a healthy and balanced diet will also ensure you don’t lose too much weight and become weak, hence more prone to fractures.
Bone density test: Women in particular, once they reach 65, should go for a bone density test, a baseline screening tool for osteoporosis. For men, the threshold age would be 70 for this test. You might need a bone density test earlier if you are a smoker, been on some types of steroid medications, suffer from diabetes or rheumatoid arthritis, suffered a fracture after 50 or experienced an early menopause.

See More: Orthopaedics & Joint Replacement

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