Patient Education
Fracture Prevention
Practicing healthy eating habits and getting regular exercise are the two most important yet fundamental ways to help prevent fractures.
Proper Nutrition
Good nutritional habits can play a key role in keeping your bones healthy and reducing your risk of a fracture during a fall. Older adults should be vigilant about eating foods that contribute to a balanced diet, making sure to:
- Include calcium in your diet. People
over the age of 50 need 1,000 to 1,500 mg of calcium each
day. As you age, your body doesn't absorb calcium as well,
so it's very important to have calcium-rich
foods in your
diet. If you don't eat enough calcium-rich foods, you may
require a calcium
supplement.
- Get enough vitamin D. Calcium is not easily absorbed by the body without vitamin D. Sunlight is the main source of natural vitamin D. Most seniors do not get enough of this vitamin, and a daily supplement of 400 to 800 IU may be wise, especially during winter months when sun intensity is at its weakest.
Regular Exercise
Getting regular exercise is one of the most important things you can do to reduce your chances of falling and, in the process, suffering a fracture. Exercise can help you:
- Improve your muscle tone
- Prevent loss of bone mass and slow osteoporosis
- Improve your balance and flexibility
- Make you feel stronger and improve your overall health
You're never too old to start exercising. However, before beginning any exercise program, it's important to talk with your physician to find out which types and levels of activity are most appropriate for you.
