Introduction
Hip fractures can have devastating effects on older adults, leading to reduced physical activity and even higher incidents of mortality. To help lessen the risk of fractures and keep seniors healthy, there are a number of techniques that can be employed. From diet modifications and lifestyle changes to increasing bone health with supplements and therapies, this article will outline the steps necessary for reducing hip fracture risks in those aged 65 and older.
1. Healthy Diet
Include Calcium-Rich Foods
In order to improve bone health and reduce the risk of hip fractures in older adults, it is essential to ensure they are receiving adequate levels of calcium. Dairy products, including milk, cheese, and yogurt, provide ample amounts of essential calcium, as do some fish and leafy greens. Additionally, individuals can increase their intake of certain supplements to ensure they get enough calcium daily.
Increase Vitamin D
Low levels of vitamin D can prevent the body from properly absorbing calcium, so it is important to make sure older adults are consuming enough vitamin D through a healthy balance of fortified foods, supplements and naturally occurring sources like fatty fish, fortified milk and eggs. Additionally, regular sun exposure can help the body produce its own vitamin D for better absorption.
Lower Refined Sugars Intake
Research indicates that diets high in refined sugars and starches can weaken bones and increase the risk of fractures. To help prevent this, switch out sugary desserts and snacks for fiber-rich alternatives like nuts, fiber-rich grains, seed bars and other items with more nutritional value.
2. Exercise and Weight Management
Weight-Bearing Exercise
Weight-bearing exercises increase bone health and strengthen muscles which are integral to healthy bones and joints. Low-impact exercises, such as walking, tai-chi, or yoga are usually a great option for older adults, but it is wise to always consult with a doctor before initiating any new activity.
Healthy Weight Management
Being either too heavy or too light can increase the risk of fractures in seniors. Eating a balanced diet, low in refined sugars and starches and exercising regularly can help maintain a healthy weight, protecting bones and reducing the chances of fracture.
Avoid Certain Exercises
Some activities, such as jumping, running or heavy exertion are usually too hard on bones and should be avoided by those at high risk of fracture. Additionally, older adults should avoid ice or other slippery surfaces which can increase the chance of falling and fracturing a hip.
3. Supplements and Medications
Supplements
For those not getting enough of certain vitamins or minerals in their diets, it is often helpful to take a supplement. Supplements for increased bone health include Vitamin D, Calcium, Magnesium and Potassium. For those with specific dietary restrictions, there are many supplemental options available.
Prescription Drugs
For those at high risk of fracture, there are certain medications that can reduce the risk of fracture by preserving bone mass and preventing further loss. Talk to your physician to determine if a prescription would be beneficial in your particular circumstances.
4. Physical and Occupational Therapy
Core Exercises
Exercises to strengthen the core muscles and improves balance can help reduce the risk of fracture. Core exercises like planks, bridges, mountain climbers and bird dogs are incredibly effective and require no equipment, though certain classes or programs to guide physical therapy can be beneficial.
Fall Prevention
Falls are the most common cause of fractures in seniors, so employers or therapists may suggest certain exercises or activities to help ensure balance and stability. Furthermore, there are various devices which can help improve balance, such as cane, walkers, and grab bars which can help elderly adults avoid falls.
5. Fracture Risk Assessment
Bone Density Tests
For those who are over 65 and at an especially high risk of fracture, it is sometimes helpful to undergo a bone density test. This test measures the mineral content of bones and can identify potential susceptibility to fractures.
Medical Review
Consulting with your doctor is the best way to assess fracture risks. Review any medical and lifestyle factors that could be putting you or your loved ones at risk, and talk to your doctor about ways to reduce those risks and develop a personalized plan.
People Also Ask
What causes hip fractures in the elderly?
The most common cause of hip fractures in elderly adults is due to falls or other traumatic injuries. A lack of exercise and poor dietary habits can also increase a person’s risk, as can medical conditions such as osteoporosis.
What foods should seniors eat for better bone health?
Seniors should eat a balanced diet that is rich in calcium, vitamin D, magnesium, and potassium, from food sources like dairy, fatty fish, leafy greens, and nut butters. Supplements can help to fill in any nutritional gaps.
Are there exercise programs for seniors to reduce risk of hip fracture?
Yes, there are many exercise programs specifically designed for seniors which focus on low-impact movements that help maintain balance and strengthen core muscles. Examples include tai chi, yoga, and other balance and stretching routines.
What is the treatment for a hip fracture?
Many hip fractures require surgical intervention, though medical treatments may also be necessary depending on the severity of the injury. Pain management and rehabilitation may also be needed to return mobility and reduce long-term effects.
Is a fracture the same as a broken bone?
Yes, a fracture and a broken bone mean the same thing. A fracture is when a bone has broken or cracked in some way while a broken bone means a bone has been completely fractured or broken in two.
Conclusion
By following the simple tips outlined here, seniors can reduce their risk of hip fractures through proper diet, exercise and weight management, supplements and medications, physical and occupational therapy and fracture risk assessment. The best advice is to stay active, eat a balanced diet, and if necessary, to consult a doctor or consultant to develop a plan that best suits their circumstances.