The thought of fracturing a bone is bone-chilling! It is important to keep your bones healthy, especially as you age. Taking preventative measures to maintain a strong skeletal frame can make all the difference in your fracture risk and ultimately your quality of life.
- One in three women and one in five men will have a fracture at some point after age 50¹
- One in four adults who fracture a hip die within a year¹
- One in three adults who lived independently before a hip fracture spend a year or more in a nursing home afterward¹
Understanding your risk for a fracture and taking steps to prevent fractures can significantly impact your life and overall health. The following tips from medical experts can help reduce your chance of a fracture.
- Discuss your fracture risk with your doctor and see if a bone density test is recommended (for women over 65, a bone density test is recommended). Screen for problems such as osteoporosis or osteopenia.
- Stay active and maintain strong muscles. Most fractures are a result of a fall. By performing exercises to work your strength, balance, and endurance, you can lower your risk of a fall. Consider consulting with a physical therapist. We can get you on an exercise regimen that addresses all of these aspects and help reduce your fall risk.
- Maintain a healthy diet. To keep your bones strong, you need sufficient calcium and vitamin D (to absorb the calcium). The recommended amount varies by age and can be found here. Be sure to eat a diet rich in potassium and protein, which are vital for bone and muscle health.
- Vision plays a major role in falls. Make sure to get regular eye exams to keep your prescriptions up to date.
- Johns Hopkins Medicine Five Powerful Steps to Prevention 2023