I don’t know how many times I hear someone say, “I don’t want to fall and break my hip.” That is a great fear of many senior citizens.

Fifty percent of Americans have broken a bone in their lifetime, and the risk for fractures increases as we age. Due to other health issues, medications, decrease in vision and mobility, many seniors have increased risk from falls and fractures.

Bone density decreases as we age, and 30 to 40 percent of seniors have some level of osteoporosis. There are ways, however, to prevent falls and fractures.

Diet and lifestyle can affect bone density. You can strengthen your bones with a diet high in calcium and vitamin D. On the other hand, tobacco, caffeine and alcohol can weaken bones.

Weight bearing exercises and activities help strengthen bones as well. There are also medications you can take to increase or decrease bone density.

So if you have a fear of falling and breaking a bone, eat a healthy diet high in calcium and vitamin D. Go out for a walk at least 3 times a week or stand as you are able, don’t smoke and limit alcohol and caffeine. Next time you visit your health care provider, discuss getting your bone density checked and if you should be taking any supplements or medications.

-Sarah Redfern, RN
Samaritan Wiley Creek Community