8 Ways to Prevent a Bone Fracture
by HealthAfter50
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.
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.
