Taking certain measures can help prevent bone fractures. A bone fracture is a break or crack in a bone. Anyone can fracture a bone, but those at increased risk are extremely active children and those with osteoporosis, bone tumors, certain cancers or a brittle bone disease called osteogenesis imperfecta, according to Penn State University. Bone fractures typically result in pain, swelling and sometimes bruising. A health care provider can help you determine the appropriate treatment for a bone fracture.
Step 1
Consume adequate calcium and vitamin D, suggest MayoClinic.com. Adults up to age 50 should get 1,000mg of calcium per day. Adults over age 50 should aim for 1,200mg per day. Along with dairy products, calcium is found in almonds, broccoli, spinach, cooked kale, canned salmon with the bones, sardines and soy products, such as tofu, according to MayoClinic.com. Adults should get between 400 and 1,000 IUs of vitamin D daily. Vitamin D is found in natural sunlight, oily fish and egg yolks.
Step 2
Avoid smoking and excessive alcohol. Both increase bone loss and may reduce the absorption of calcium in your intestines, according to MayoClinic.com.
Step 3
Perform weight-bearing exercises at least three times per week, recommends Arizona State University. Weight-bearing exercises like weight-lifting jogging or hiking can help prevent osteoporosis, a risk factor for bone fractures.
Step 4
Wear a seat belt when riding in a motor vehicle to prevent automobile-related injuries, recommends Penn State University.
Step 5
Wear protective gear when participating in contact sports or while skiing, biking or roller blading, recommends the National Institutes of Health.
Step 6
Take a calcium supplement and consider estrogen therapy if you are a woman over the age of 50, recommends Penn State University.
Step 7
Gate stairways and keep windows closed to prevent falls if you have young children. Supervise children carefully, even in environments you believe are safe.
Step 8
Remove throw rugs and electrical cords from floor surfaces, especially if you are elderly, recommends the National Institutes of Health. Don't stand on unstable objects to reach objects on shelves or in closets. Use hand-rails and non-skid mats in bathtubs.
