How To Prevent Hip Fractures

To avoid serious falls at home, most of us focus on the obvious dangers and unsecured rugs, slippery showers and obstructed pathways. But we may be overlooking more important hazards. Some recent finding show that falls that lead to hip fracture typically result from less commonly recognized causes, including poor gait and balance and medication side effects, according to a three-year study conducted at Yale University School of Medicine.
The most common casualty of the bone-thinning disease osteoporosis is hip fracture. To minimize the risk, doctors often recommend boosting intake of calcium and vitamin D. and. increasing activity levels to promote bone growth. Whenever possible, avoid bone-draining steroids. In some cases, bone-protective medication, such as alendronate (Fosamax) or calcitonin (Miacalcin), is prescribed.

Still, more than 300,000 Americans suffer a hip fracture each year, largely as a result of advanced osteoporosis. Only 25% of these patients recover completely The rest require long-term care.. .or die, often from pneumonia or blood clots in the lungs, which can result from long-term immobility.

Improve Your Balance

Poor balance is the leading cause of hip fracture. To improve your balance cross-train. Don’t limit your workout to a single exercise. Instead, rotate through a variety of exercises to strengthen all your muscles. Select 10 exercises, and rotate through them at a rate of two or three a day. Tennis, jogging, walking, golf, gardening, bicycling, stair climbing, dancing, cross-country skiing and aerobic classes are good choices. If you have osteoporosis, do not perform crunches or sit-ups or lift heavy weights. These overwhelm an already weakened spine. Consult a physical therapist to get you started, then transfer to a gym with knowledgeable trainers.

Try tai chi. This ancient martial art promotes natural posture and alignment.. .deep, relaxed breathing.. .and clear mental focus. Intended to cultivate your chi (energy), tai chi improves balance and boosts bone density while raising your confidence level. Individuals who perform tai chi regularly sustain 75% fewer hip fractures and 47% fewer falls, according to studies conducted at the Hospital for Special Surgery in New York City
Monitor Your Vision

Poor vision can lead to falls that result in hip fracture. In addition to common age-related eye disorders, including cataracts and glaucoma, subtle eye problems can also occur. Have a comprehensive eye exam from an ophthalmologist every two years.

Prevent Dizziness

Dizziness can be caused by sleeping pills and certain prescription drugs, such as sedatives and antidepressants. Low blood pressure can trigger dizziness if you stand up abruptly To prevent this condition (orthostatic hypotension), take your time when getting up. Be sure you’re stable before walking. To guard against dizziness associated with hypertension, have your blood pressure checked twice a year.

Eat a Healthful Diet

Nutrition plays a key role in bone strength and is your primary defense against hip fracture. The benefits of calcium and vitamin D have been firmly established. Skim milk, yogurt, canned sardines and broccoli are your best food sources for calcium And the best sources of vitamin D is fish oil, Cod liver oil, egg yolks, salmon, fortified milk and cereals. After age 50, the recommendation is 1,200 mg of calcium. After age 65, 1,500 is recommended. To aid calcium absorption, all adults should take 400 international units (IU) of vitamin D daily
[tags]hip fracture[/tags]