8 Ways to Prevent a Bone Fracture

HealthAfter50 | Dec 14, 2016 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.

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1. Make a move

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

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2. Work on balance

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

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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.

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4. Ditch bad habits

Avoid smoking and limit alcohol use.

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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.

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6. Focus on eyesight

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

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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.

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8. Talk with your doctor about your risk

Ask your doctor for a bone density test so you can learn if you are at increased risk for fractures and take steps to reduce any risks.