About Falls | Causes and Risk Factors | Prevention: Personal Changes | Prevention: Home Safety | Prevention: Helpful Devices | Prevention: Bone Health | If You Fall | FAQs
Having healthy bones won't prevent a fall. If you fall, though, having healthy bones can prevent hip or other fractures that may lead to a hospital or nursing home stay, disability, or even death.
Osteoporosis makes bones thin and more likely to break. It is a major reason for fractures in women past menopause. It also affects older men. If bones are fragile, even a minor fall can cause fractures.
At any age, you can take steps to keep your bones strong. Be sure to consume adequate amounts of calcium and vitamin D. People over age 50 should consume 1,200 mg of calcium daily by eating calcium-rich foods and taking calcium supplements.
Good dietary sources of calcium include
- dairy products such as low-fat milk, yogurt, and cheese
- orange juice, cereals, and other foods fortified with calcium
- dark green, leafy vegetables such as broccoli, collard greens, and bok choy
- sardines, salmon with bones, soybeans, tofu, and nuts such as almonds.
Vitamin D helps your body absorb calcium. Exposure to sunlight causes your body to make vitamin D. Many older people don't get enough vitamin D this way, though. Eating foods with vitamin D and taking supplements can help.
As you grow older, your need for vitamin D increases. People ages 51 to 70 should consume at least 400 international units (IU) of vitamin D daily. People over age 70 should consume at least 600 IU daily.
Herring, sardines, salmon, tuna, liver, eggs, and fortified milk and foods are good sources of vitamin D. Vitamin D supplements may also be needed. Talk with your doctor about how much vitamin D you need. Taking too much may be harmful.
Physical activity is another way to keep your bones strong. Try to get a total of at least 30 minutes of physical activity a day. Find time for activities like walking, dancing, stair climbing, gardening, and weight-lifting.
