A fracture occurs when excessive force is applied to a bone, causing it to crack or shatter. Fractures often result from weakened bones or a fall, leading to pain and disability. Prevention requires a comprehensive approach focused on building skeletal strength and mitigating the risk of falls. This guide outlines strategies to reduce the likelihood of experiencing a fracture.
Nutritional Foundations for Strong Bones
Bone strength requires a consistent supply of specific nutrients. Calcium is the primary mineral component of bone structure. Adults generally require between 1,000 to 1,200 milligrams (mg) of calcium daily, with older adults often needing the higher amount. Good sources include dairy products like milk, yogurt, and cheese, as well as non-dairy options such as kale, broccoli, and fortified cereals.
The body cannot absorb calcium efficiently without Vitamin D, which facilitates absorption in the gut. While sun exposure helps the body produce this vitamin, many people require supplementation, especially during winter months. Daily recommendations for adults typically range from 600 to 1,000 International Units (IU). This can be obtained through fatty fish, egg yolks, and fortified foods.
Protein also plays a substantial role, as approximately 50% of bone volume is a protein matrix, primarily collagen. This matrix provides the bone’s flexible scaffolding and tensile strength. Adequate protein intake provides the necessary amino acids to maintain this matrix and supports bone-forming cells. Incorporating lean protein sources like poultry, fish, beans, and nuts supports continuous bone maintenance and repair.
Strengthening Muscles and Improving Balance
Physical activity stimulates bone health and directly influences bone density. Weight-bearing exercises create mechanical stress that signals bone tissue to become denser and stronger. Effective activities include walking, jogging, dancing, and stair climbing, which strengthen bones in the legs, hips, and lower spine.
Resistance training is necessary for both muscle and bone health. This involves working muscles against an external force, such as free weights, resistance bands, or body weight exercises like squats. Muscle contraction pulls on the bone, encouraging bone formation and increasing muscle mass.
Improving coordination and balance is a direct measure against falls. Balance exercises, such as the single-leg stance, heel-to-toe walking, or Tai Chi, can significantly reduce fall risk by enhancing stability and mobility.
Modifying the Environment to Prevent Falls
The home environment is a major factor contributing to accidental falls. Removing tripping hazards is a high-impact modification. This involves securing loose throw rugs, keeping floors clear of clutter, and tucking electrical cords away from pathways.
Inadequate lighting is a common cause of falls, especially at night. Install bright, non-glare lightbulbs and utilize nightlights in bedrooms, hallways, and bathrooms for better visibility. For staircases, install handrails on both sides and apply non-slip treads to steps.
The bathroom has a high risk due to wet surfaces. Place non-slip mats or adhesive strips inside the shower or tub. Install grab bars near the toilet and bathing area for steady support. Wearing supportive shoes with non-slip soles indoors also provides protection against unexpected slips.
Medical Screening and Pharmacological Support
Medical screening is necessary for individuals with specific risk factors. Those over 50 who have had a previous fracture, or those with a family history of osteoporosis, should discuss screening with their doctor. The Dual-energy X-ray Absorptiometry (DXA) scan is the established standard for measuring Bone Mineral Density (BMD) and diagnosing osteoporosis.
The DXA scan is a quick procedure that measures bone density, typically in the hip and lower spine. This assessment is often recommended for women over 65 and men over 70, or for younger individuals with specific risk factors. The results determine fracture risk and whether pharmacological intervention is needed.
When bone density loss is significant, prescription medications may be used to slow bone breakdown or stimulate new bone growth. Bisphosphonates are the most common class of drugs for osteoporosis, working by inhibiting osteoclasts. These medications reduce bone resorption, stabilizing or increasing BMD to lessen the risk of future fractures.