8 Ways to Prevent a Bone Fracture

Dec 14, 2016

Updated Jan 25, 2017

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Osteoporosis and bone fractures

Osteoporosis is often referred to as a silent disease, but sometimes there’s a clear sign that a person has the condition and is at increased risk for serious bone fractures in the future: a fragility fracture. This type of fracture occurs as a result of a fall from standing height or lower, such as a trip on a curb, that leads to a fractured hip or wrist. These relatively minor breaks affect up to one-half of women and one-third of men over age 50. However, there are steps you can take to help prevent fragility fractures.

1. Make a move

Do weight-bearing and resistance activities like walking, dancing, swimming, climbing stairs, or lifting weights to strengthen your bones.

2. Work on balance

Take up activities that will improve your balance, such as tai chi or yoga.

3. Opt for a bone-building diet

Consume foods rich in calcium and vitamin D, such as sardines, broccoli, and low-fat milk and yogurt.

4. Ditch bad habits

Avoid smoking and limit alcohol use.

5. Take note of medication side effects

Ask your doctor to review your medications to see whether any may cause dizziness or sleepiness, putting you at risk for falls.

6. Focus on eyesight

Make sure your eyeglass prescription is up to date. Impaired vision can increase the risk of falls.

7. Avoid fall dangers

Fall-proof your home by eliminating clutter and removing tripping hazards such as loose wires and throw rugs. Install handrails and place nonskid mats in the shower and tub.