Better Bones, Fewer Falls

In the United States, falling is the leading cause of injury or injury-related death in people 65 or older. If your bones are weakened by osteoporosis, a fall can cause a hip fracture. Hip replacement surgery works well for active, healthy seniors. However, this may not be an option for seniors with certain medical problems. About half of such falls lead to hospitalization and permanent disability.

The best way to prevent a hip fracture is to build strong, healthy bones. We can do this by getting enough calcium and vitamin D throughout our lives.

What is osteoporosis?
Bones are living tissue. New bone forms and old bone breaks down. Normally, after age 30, we have more bone loss than new bone formation. With osteoporosis, bone breaks down more quickly. Bones become weak in certain spots. The ribs may be so brittle that even sneezing or bending over can cause a fracture. Falls can lead to a fractured hip or broken bone in the spine or waist.

More women than men get osteoporosis. In the U.S., about 8 million women and 2 million men have osteoporosis.

What are the signs of osteoporosis?
The only sign of osteoporosis may be loss of height. This is caused by fractures around the shoulders. Someone with a stooped posture (dowager's hump) may have little or no back pain, but have several fractured vertebrae. Many people don't know they have osteoporosis until they have a serious injury, such as a broken hip.

The role of diet and exercise
Make sure to get enough calcium and vitamin D. The more calcium in your diet, the less absorbed into your blood from your bones. About 99 percent of calcium is contained in the bones to keep them strong. The remaining 1 percent in the blood is critical for other functions.

Later in life, your body will lose more bone than it is making. Calcium will still be borrowed from bone, though, whether your bone is brittle or not. It is important to get calcium from your diet instead of your bones. Exercise can help build strong bones when you are young and can prevent bone loss later in life.

Weight-bearing exercises - such as walking, jogging and lifting weights (even light ones) - are helpful. Avoid high-impact aerobics or any exercise that involves twisting the spine. Always talk to your doctor before starting an exercise program.

How do I prevent falls and fractures?

• Wear proper shoes. Make sure your shoes have sturdy soles with good traction. Avoid high heels.
• Clear your path. Remove or cover anything you can trip on in your home or office, such as electrical cords. Fasten down area rugs.
• Assess your medications. Talk to your doctor to see if any of your medications can make you drowsy or dizzy.
• Exercise to increase bone strength. Weight-bearing exercises make your bones and muscles work against gravity. Work with light weights to build and maintain bone strength.
• Exercise to improve balance. Try balance exercises like Yoga and Tai Chi.

Related Articles Get the Scoop on Calcium Milk Isn't the Only Answer: Non-Dairy Sources of Calcium A Vitamin for Your Bones Bone Mineral Density Osteoporosis Preventing Falls and Fractures

External Sources National Osteoporosis Foundation. Osteoporosis bone density. Accessed January 20, 2006. Harvard School of Public Health. What's best for your bones? Accessed January 20, 2006.

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