If you are a woman in your senior years, your bone health is something to consider. The National Osteoporosis Foundation notes that 80 percent of the people who get osteoporosis are women. In women over 50, one out of two will break a bone because of this disease. As you move into your senior years, you can take action to keep your bones healthy and continue having an active lifestyle well into your retirement.

How Your Bone Health Changes with Age

Your body is constantly replacing worn-out bone tissue with new bone, especially in your joints, where the stress is greatest on the bones. As you age, your body becomes less able to keep up with the need for new bone. If you develop osteoporosis, this balance gets worse so that your bones can become weak and spongy. This puts you at a higher risk of fractures.

While fractures in the long bones such as your arms or legs are most likely, you could fall and break your pelvis or spine. You can also develop bone deformities in your hands and feet making walking and grasping items difficult. Preventing these injuries by being proactive with your bone health is a better option than going through a lengthy recovery from a fracture.

Get a Thorough Bone Evaluation

Your primary care physician can determine your current bone health and detect any signs of osteoporosis. X-rays and blood tests will show your bone density and whether your body is keeping up with its need for new bone tissue. If they see early stages of bone disease, your doctor may recommend:

• increase your estrogen levels with hormone therapy to slow down the absorption of old bone by your body
• the use of calcium and vitamin-D supplements so your body has more of the materials it needs for the production of new bone
• an exercise program designed to stimulate new bone growth and keep the joints flexible

Lifestyle Changes That You Can Make Now

Before you see your doctor, you can begin your own program for healthy bones by making a few changes to your lifestyle. When combined with the recommendations from your doctor, you'll have the best chance of reducing your risk of any bone problems well into your senior years.

Increase your activity level - Any activities or exercises that increase your heart rate improves your circulation which is important for bone growth. Walking, tennis, aerobics and swimming will keep your muscles in shape and your joints flexible.

Make some diet changes for your bones - Add foods that are high in calcium and vitamin-D to your diet. Fish, especially oily fish, are full of omega-3 which helps bone growth. Dark green vegetables, cheese and yogurt are full of calcium for your bones.

Get some sun - While vitamin-D supplements are convenient, spending time in the sun is a good way to get this vitamin in your body for bone growth.

You can stay active into your senior years if you pay attention to your bone health now. Giving your body the exercise and materials it needs for healthy bone growth will reduce the impact of osteoporosis.

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