strengthening bones to prevent bone fractures

Safety Tips to Prevent Bone Fractures

Bone fracture is the medical term for having a broken bone. Fractures happen when bones are exposed to impact that is too strong for the bones to handle. Examples of impact are common slips and falls that can lead to fracture if a person has weak bones as a result of medical conditions such as osteoporosis.

According to the National Institutes of Health, most serious falls happen when people are older because bone mass is lost slowly overtime. This means that bones that were once strong may break easier and become more fragile.

“One out of every two women over the age of 50 will break a bone in their lifetime due to osteoporosis,” says Ethel Siris, MD, director of the Toni Stabile Center for Osteoporosis. Bone fractures take a long recovery time and it may be longer depending on a person’s age.

exercise to prevent bone fractures

5 Ways to Prevent Bone Fractures

1. Focus on Building Healthier and Stronger Bones – include activities and habits that can help you build stronger bones and prevent bone disease. You can do this by trying exercises for bone health and eating high-calcium foods. If you think you’re not meeting your daily calcium requirements which is very common, ask your doctor about taking calcium supplements that are easily absorbed by the body.

2. Avoid Being in a Rush – falls and slips can happen when you are in a hurry to do something or go somewhere. Be present at the moment and try meditating to relax. Avoiding stress also helps to be more aware of your surroundings, reducing your chances to slip or lose your footing.

3. Keep Your Surroundings Tidy – keeping your bones in tact is a good motivation to start clearing your home or office of clutter. Clutter on the floor can cause you to trip but so does clutter that fall off shelves, table tops, and desks. Having a clean environment and a clear surface to walk on reduces the chance of having an accident such as those that can cause bone fracture.

4. Use of Appropriate Footwear and Walking Device – Rubber shoes can provide added traction especially for long walks. Canes and walkers can also be used for added stability. Depending on your age, be prepared to have the right accessories to support you in different activities. Backpacks are also a good option to leave your hands free in case you need to hold onto something to keep your balance.

5. Fall-Proof Your Bathroom – The National Institute of Aging recommends use of grab bars, non-skip mats, strips, or carpet in the bathroom. Bathroom surfaces especially the floor is frequently wet which is why a significant number of falls and slips happen in this part of the home.

Keep your bathroom dry as much as possible and remember to turn on the lights before walking in to see your every step.

Bone fractures are common but they can be prevented with adequate planning, diligence, and mindfulness. It’s important to take care of your bone health as soon as you can so your bones can support healthy and enjoyable aging.

Choose the Right Calcium Supplement

Calcium is an important mineral to support one’s overall health and well-being. The demands of modern living may keep you from meeting your body’s calcium requirement. Calcium supplements with high absorption such as Calvin Plus is a convenient option to prevent the effects of calcium deficiency.

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