Bone Health for Seniors in Riyadh: Fracture & Osteoporosis Prevention
Comprehensive guide for seniors and their families to prevent osteoporosis and fractures: nutrition, calcium and vitamin D, bone-strengthening exercises, fall prevention, regular screenings. Dr. Hazim Sakalla.
Bone health in advanced age is not a luxury but a necessity. Osteoporosis affects 1 in 3 women and 1 in 5 men over 50. Hip fractures alone carry a 20% first-year mortality in seniors. The good news: prevention works.
Why Do Bones Weaken with Age?
- Decreased bone density (osteoporosis) — loss of 0.5-1% yearly after 40, accelerated after menopause.
- Hormone decline (estrogen in women, testosterone in men).
- Reduced calcium and vitamin D absorption.
- Decreased physical activity.
- Certain medications (chronic cortisone, anticonvulsants).
Most Common Fractures in Seniors
- Hip fracture — most serious, 90% from falls, needs urgent surgery.
- Vertebral fractures.
- Wrist fracture (Colles').
- Shoulder fracture.
Nutrition for Strong Bones
Calcium (1000-1200 mg/day)
Sources: low-fat dairy, sardines/salmon with bones, sesame, leafy greens, almonds, fortified foods.
Vitamin D (800-1000 IU/day)
Sources: sun exposure, fatty fish, egg yolks, supplements.
Other Important Nutrients
- Vitamin K2, magnesium, protein (1 g/kg), zinc, boron.
Exercise for Seniors
- Weight-bearing: walking 30 min daily, stairs, dancing, tai chi.
- Resistance: light weights (1-3 kg), resistance bands, bodyweight.
- Balance & flexibility: yoga, single-leg standing (near wall).
Fall Prevention — Crucial for Seniors
Over 90% of hip fractures come from falls.
Home Safety:
- Safety bars in bathrooms, non-slip mats.
- Good lighting in hallways and bedside.
- Remove loose rugs and cables.
- Closed shoes with rubber soles — avoid open slippers.
- Rise slowly to avoid orthostatic hypotension.
Regular Screenings
- DEXA scan every 2 years
- Vitamin D blood test annually
- Vision and hearing tests
- Medication review
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Consult Dr. Hazim Sakalla
For osteoporosis prevention or fracture treatment, book with Dr. Hazim Sakalla at SMC Healthcare in Riyadh via WhatsApp +966 56 122 5544.