How Seniors Can Keep Their Bones Strong
Can You Break a Bone From Falling Down?
By Jennifer Footit-Tank RN BSN, quality care coordinator at Network Health
5/3/2023
Believe it or not, it is possible to break a bone from simply falling down. We often think of breaking a bone as something that occurs from traumatic experiences, such as a car accident or sports injury, but older adults may obtain such an injury from a simple fall at home.
How can a bone break from something seemingly minor? It may be related to osteoporosis. Osteoporosis is often called the “silent disease” because you often don’t know you have it until you fracture a bone.
Osteoporosis is a gradual weaking of the bones that makes you more susceptible to fracture. Having a bone mineral density (BMD) screening is the only way to diagnosis the strength of your bones. In the meantime, there are ways you can keep your bones healthy.
[Read more: A Seniors Guide to Fall Recovery]
What Are Some Things You Can Do Now to Keep Your Bones Strong?
Consume Calcium. To promote strong bones your diet needs to include calcium and vitamin D every day. Women up to age 50 and men up to age 70 need 1,000 mg of calcium daily; women over 50 and men over 70 require 1,200 mg of calcium daily. Vitamin D needs to be 600 to 800 international units (IU) daily for women and men of all age groups.
Eat Right
In addition to calcium and vitamin D supplements you can promote strong bones by eating a balanced and varied diet that includes foods such as the following.
- Eggs, salmon, and tofu
- Broccoli and leafy greens such as cabbage and kale
- Milk, cheese and yogurt
- Almonds, whole or as a nut butter
- Pineapple, strawberries, bananas, figs and oranges
- Sweet potatoes
Stay Active
Weight bearing exercises help your bones stay strong, improve your balance, increase strength and help keep your weight in check. Being either underweight or overweight increases your risk for fracture. Stronger muscles will help support your bones.
Avoid Falls
The best way to avoid fractures is to avoid falls. These tips will help you stay safe indoors as well as outdoors.
Avoiding Falls Indoors
- Remove any rugs that do not have a skid free mat under them. Use a non-skid bathmat in the shower.
- Keep lights bright. Put lighting in every room, stairway, and hallway. Most falls occur within the home when walking from bedroom to bathroom.
- Place handrails in all stairways and bathrooms so you have something sturdy to grab.
- Keep your walkways free from tripping hazards and wide enough to walk through. Make sure all cords are kept out of the way.
- Place commonly used items at chest level so you can easily grab them. You don’t want to have to reach above your head or below your waist.
Avoiding Falls Outside
- Wear low heeled, sturdy shoes that wrap around your heel with non-skid bottoms. Heels no higher than 1 inch and no flip-flops.
- Be aware of ice, snow, or deep water.
- Check your footing when navigating up or down a curb.
- Use a cane or walker when walking on uneven surfaces.
- Check out your surroundings before walking. Look for obstacles or things that could cause you to trip.
- Carry a cell phone, smart watch or personal emergency response system so you can call for help if needed.
Reduced bone strength and falls are common reasons for bone fractures. By eating healthy, staying active and practicing environment awareness you can stay upright and moving.
[Avoid Slick or Uneven Walkways… Limit Trips to the Mailbox By Going Paperless]
