A variety of factors can contribute to hip fractures, not the least of which is a lack of bone-strengthening calcium. According to 2010 information from Merck Manuals Online Medical Library, every year, about 350,000 people fracture a hip. With an aging baby boomer population, the American Academy of Orthopaedic Surgeons expects that number to increase to 650,000 by the year 2050. The risk for hip fracture is greater if you are a woman, if you are 65 or older, and if you have a family history of fractures. These are factors you can't change, but you can take other steps to help prevent this debilitating injury.
Step 1
Take your calcium and vitamin D. Calcium is necessary for bone strength and density; vitamin D is necessary for your body to absorb calcium. Find calcium in dairy products, broccoli, dried figs and almonds. Choose versions of other products fortified with calcium such as orange juice, cereal and bread. Take a calcium/vitamin D supplement if needed. You can also find vitamin D in fortified foods, fatty fish and sunshine. Try to get 10 to 15 minutes a week of sun exposure without sunscreen.
Step 2
Take your bone density medication regularly. If you have osteopenia osteoporosis, your doctor may prescribe weekly or monthly bisphosphonates, examples of which are alendronate, risedronate or ibandronate -- brand names Fosamax, Actonel and Boniva, respectively. These medications, and others like them, help make your bones stronger. They can reduce the incidence of fractures and improve your quality of life.
Step 3
Perform weight-bearing and muscle strengthening exercises to prevent hip-fracturing falls. Depending on your physical condition, these exercises can be high-impact such as jogging, aerobics and tennis, or low-impact such as walking or using an elliptical machine. You can also lift weights, use resistance bands or perform functional movements, such as rising from a chair and sitting down again several times, to strengthen your muscles. Check with your doctor to determine which exercises are right for you.
Step 4
Quit smoking and decrease drinking. Both of these behaviors contribute to loss of bone density and can increase your risk for hip fracture. Smoking harms bone cells and makes it harder to absorb calcium. For women, smoking can affect estrogen, which also protects bones. Drinking alcohol reduces bone formation and the body's calcium supply. Drinking also makes you prone to falls. Drinking in small amounts will not harm bone health.
Step 5
Fall-proof your home the way you would childproof it for young children. Tuck electrical and phone cords away, repair loose tiles and floorboards, move furniture away from traffic areas and tape down loose rugs. Wipe up spills right away to prevent slipping and store everyday items within easy reach to prevent over-reaching and possibly losing your balance.
Tips and Warnings
- Take greater care if you are on medications that may cause lightheadedness or dizziness and increase your risk of falls. Use a cane, walker or other assistive devices if needed.
- Though women are 2 to 3 times more likely to break a hip than men, men are not immune. Up to 25 percent of men over age 50 will break a bone due to osteoporosis, notes the National Osteoporosis Foundation.
Things You'll Need
- Calcium and vitamin D
- Any prescribed bone-strengthening medication
- Necessary assistive devices
