How Aging Affects Bone and Joint Health

If there's one constant about aging, it's the notorious aching bones and joints. As our bodies get older, the aches and pains seem to multiply. What exactly happens in the musculoskeletal system as we age, and how can we support it?

How Bones and Joints Change As We Age

Bones are an ever-evolving part of the human body. The most vital growing period for bones occurs between ages 9 and 14. This is when getting the right vitamins and enough physical activity is most important, skeletal-wise.

Peak bone mass is reached between the ages of 25 and 30. Simply put, this is when your bones will be the strongest. From there, it's downhill, so to speak. From ages 30 to 50, our bones gradually lose 0.5 to 1.0% of their density each year. It's this time period when we need to focus on our bone health for the sake of our senior years.

Our bone health is affected by genetics, diet, and physical activity. 70% of your bone density is due to genetics. Proper vitamin intake in childhood plays a big role too. Physical activity can be modified at any age, though. It's never too late!

Bone and Joint Conditions in Older Adults

• Osteoporosis: This is a common bone disease that causes bones to become brittle and weak, and prone to fractures. It happens when the natural bone breakdown outpaces new bone formation. Typically, this is due to hormone changes, but can also be due to vitamin deficiencies and chronic conditions.

• Osteoarthritis: This is when the protective cartilage at the ends of your bones starts to break down. When the cartilage is completely worn away, the bones rubbing against each other cause pain, swelling, and loss of mobility. This can happen naturally with age or be due to an injury or infection.

• Osteomalacia: This is a condition in which bones soften and weaken due to a lack of Vitamin D. In childhood, it's called rickets. If caught early enough, this weakness can be reversed.

  
  

How to Support Bone and Joint Health

Taking care of your bones and joints is a lifelong job. No days off! Here's what you can do to help your body stay strong.

• Stay Active

  The best time to build muscle is when you're young. The second best time is today. Strength training helps maintain bone and muscle mass. Strong bones and muscles are less likely to fall and lead to injuries.

  
  

• Get Enough Calcium and Vitamin D

  According to the National Institute of Health, 40% of adults don't get enough calcium in their regular diet. Meanwhile, around 65% of adults don't get enough Vitamin D. Both of these vitamins play vital roles in keeping bones healthy and strong. Calcium provides the building blocks for strong bones, while Vitamin D allows the body to absorb and utilize the calcium.

  
  

• Reduce Fall Risk

  There are many ways to reduce your fall risk around your home. The best place to start is your bathroom, as it's the most dangerous room in the house in terms of fall risk. Install grab bars and upgrade to a walk-in shower. In the rest of the home, remove trip hazards like rugs without non-slip backing. Illuminate high-traffic walking areas like hallways to avoid nighttime falls. If you need mobility aids, use them!

  
  

• Manage Your Weight

  This suggestion goes for both ends of the weight spectrum. Those with a low body weight (a BMI of 18 or less) have an increased risk of osteoporosis due to lower bone mineral density. Obesity was once believed to be a protective factor against osteoporosis, but research has since shown that obesity-related conditions like type 2 diabetes and chronic kidney disease can cause bone loss and increased risk of falls and fractures.

  
  

• Don't Wait for Symptoms!

  Osteoporosis is silent, so you can't know you have it until a doctor catches it. A bone scan, or a DEXA scan, can detect if you have osteoporosis or not. This X-ray test detects the level of calcium in your bones. Routine scans are recommended for women 65 and older, and men 70 and older. If you are younger with risk factors, you can request a bone scan earlier.

  
  

We Can Help!

Your loved one may be moving slower, and they may need help getting around, even at home. Our caregivers help older adults move through their daily tasks when it becomes difficult to do alone. Call us at 240-744-0674 to schedule a free discovery call.