Preventing Falls At the Geriatric Fracture Center, we know that many of the broken hips, arms, and other types of fractures we treat every day can be prevented. Here are some tips and suggestions that can help: Take Good Care of Your Health 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. Have your eyes checked every year. Have your hearing checked every two years or anytime you or others think that you can't hear well. See your doctor if you have foot pain or corns, or if you can't trim your toenails well. Sore feet can make you fall. See your doctor right away if you feel dizzy, weak, or unsteady on your feet, if you feel confused, or if you fall. Let your doctor know if a medicine is making you feel dizzy or making you lose your balance. If your doctor wants you to use a cane or a walker, learn how to use it and then use it all the time. When you get up from bed during the night or in the morning, sit on the side of the bed for a minute or two before you stand up. This will give your blood pressure time to adjust, and you will feel less dizzy. Keep Your Body in Good Shape Get regular exercise; walking is especially important. Do exercises to strengthen the muscles you use for walking and lifting. Don't smoke and limit your alcohol intake.