Final answer:
Older adults can decrease the risk of osteoporosis by quitting smoking, reducing alcohol consumption, eating a diet rich in calcium and vitamin D, and engaging in regular weight-bearing exercise. Additionally, medications like bisphosphonates may be prescribed to slow bone loss.
Step-by-step explanation:
How Older Adults Can Decrease Risk of Osteoporosis
Osteoporosis is a condition where bones become weak and are more likely to break. The risk of developing osteoporosis can be decreased by adopting certain lifestyle changes and dietary habits. First and foremost, it's important to quit smoking and limit alcohol intake since these can exacerbate bone loss. A nutritious diet rich in calcium and vitamin D helps maintain bone strength. Weight-bearing exercises like stair climbing and weight training are recommended because they stress the bones, which promotes bone building.
Foods such as milk, yogurt, and leafy greens like kale and broccoli are excellent sources of calcium. Vitamin D is also vital for calcium absorption and bone health, and it can be obtained through sun exposure, diet, and supplements. Regular physical activity, especially weight-bearing exercise, is essential as it helps to build and maintain bone density. To minimize risks, soft drink consumption should be avoided, as certain components in these beverages may contribute to bone density loss.
It's important to note that the decline of estrogen production in women around the time of menopause significantly contributes to bone mass reduction, increasing the risk of osteoporosis. Therefore, supplementing a healthy lifestyle with estrogen therapy or other medications like bisphosphonates might be considered under medical supervision to prevent further bone loss.