How can we reduce the incidence of bone fractures?
Can it be as simple as preventing a fall?
The most common sites of bone fractures are the spine, hip and pelvis, and the wrist. 90% of hip and wrist fractures and 50% of spine fractures are due to falls. Even more, 1 in 3 adults over the age 65 falls each year and 1 in 2 adults over 80 falls each year.
And yet, the alarming statistics continue. As many as 20% will die within a year of suffering a hip fracture, 25% will no longer be able to live independently, and only 40% will regain pre-fracture level of independent movement.
Fall prevention can be accomplished by removing environmental hazards, having regular vision tests, reviewing medications with physicians, and engaging in regular exercise, including dance, tai chi, medicine ball tosses, Pilates, and heal raises, to improve flexibility and strengthen muscles.
Aside from fall prevention, promotion of bone health through diet and dietary supplements, exercise, and bone-sparing medication, are known to be beneficial. Specifically, dietary recommendations include eating sufficient food, ample protein, plenty of fruits and vegetables, soy foods, foods rich in omega-3 fatty acids, and an adequate calcium and vitamin D intake.
If you are curious about your risk of bone fracture, below are two predictive risk assessment tools:
Women’s Health Initiative Hip Fracture Risk Calculator at http://hipcalculator.fhcrc.org/
World Health Organization Fracture Risk Assessment Tool at http://www.shef.ac.uk/FRAX
Support your bones. They support you.
Written by Nicole Lindel ~ Nutrition Education Master’s Student at Columbia University