Bone Health for Seniors: Fracture Prevention Tips

Bone Health in Advanced Age

With aging, bones become more brittle and prone to fractures. However, with proper care, you can maintain strong and healthy bones.

Why Do Bones Weaken with Age?

• Decreased bone density (osteoporosis)
• Decline in hormone production
• Reduced calcium and vitamin D absorption
• Decreased physical activity

Prevention Strategies

1. Proper Nutrition

Calcium:

• Dairy products
• Leafy green vegetables
• Canned fish with bones
• Calcium-fortified foods

Vitamin D:

• Sun exposure (15-20 minutes daily)
• Fatty fish
• Egg yolks
• Supplements if needed

2. Exercise

Weight-bearing exercises:

• Walking
• Climbing stairs
• Dancing
• Tai Chi

Resistance exercises:

• Light weight lifting
• Using resistance bands
• Bodyweight exercises

3. Fall Prevention

Most fractures in seniors occur due to falls. Therefore:

• Remove obstacles from walkways
• Use good lighting at home
• Install safety bars in bathroom
• Use non-slip rugs
• Wear appropriate shoes

4. Regular Checkups

• Bone density scan (DEXA scan)
• Vitamin D level test
• Vision and hearing tests
• Medication review

Risk Factors

• Women more susceptible than men
• Family history of osteoporosis
• Smoking and alcohol consumption
• Certain medications (cortisone, anticonvulsants)
• Low body weight

When to Visit the Doctor?

Consult your doctor if:

• You have multiple risk factors
• You've experienced a fracture from minor injury
• You have persistent back pain
• You've noticed height loss