Orthopedic Advice for Older Adults

Older age can bring a range of benefits, from heightened wisdom and experience to greater emotional ease with yourself. Aging can also have a downside, however, in terms of your bones.

Due to factors like wear-and-tear and mineral changes within your bones, your risk for osteoporosis, falls, fractures, and more increases from your 60s on.

Thankfully, there’s a lot you can do to care for and protect your bones.

Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill provide orthopedic care for adults of all ages.

If you’d like to avoid aging-related orthopedic problems, consider the following advice.

Eat a healthy diet

While you can’t rebuild bone tissue you’ve lost over the years, you can eat in ways that help maintain the bone density you have. Fruits and vegetables, for example, contain phytochemicals that may lower your risk for osteoporosis.

Other bone-healthy foods to emphasize in your diet include whole grains, lean protein sources, and calcium-rich foods, like broccoli, canned salmon, tofu, and fortified dairy products. Fortified dairy products and canned fish also provide vitamin D, which helps your bones utilize calcium.

Foods rich in omega-3 fatty acids, like oily fish and flaxseeds, are linked with reduced inflammation — which is especially helpful for managing arthritis and joint pain.

Exercise for 30 minutes most days

Exercising regularly strengthens your bones and surrounding muscles. Aim for 150 minutes of exercise per week, or about 30 daily minutes, five times per week.

Helpful activities include walking, dancing, hiking, tennis, and yoga. Go at a moderate pace, so that your heart rate increases and you break a sweat, but you can still speak.

Fall-proof your home

One in four adults age 65 or older falls each year. Things like poor eyesight, chronic medical conditions, muscle loss, and foot pain make spills more likely.

In addition to leading a healthy lifestyle, minimize falling risks in your home. Place nonslip rugs on slippery floors, for example, and keep a flashlight near your bed in case you need to make a midsleep bathroom trip. 

Keeping electrical cords away from walking areas, cleaning up spilled liquids promptly, and keeping important items within arm’s reach can help, too. The same goes for wearing supportive shoes and avoiding exercising on uneven ground.

Seek professional guidance

Being proactive about your bone health by seeking expert support can go a long way. If you’re experiencing orthopedic pain or stiffness or wish to prevent related problems, schedule an exam at our office.

We specialize in treating a range of age-related conditions, such as back pain, neck pain, nerve pain, and spinal stenosis. We can also recommend smart preventive steps, based on your specific needs and preferences.

Call Spine Institute of Florida today to get personalized orthopedic advice at any stage of life. You can also schedule an appointment through our website.