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Falls are a common reason for trips to the emergency room and for hospital stays among older adults. Many of these hospital visits are for fall-related fractures. You can help prevent fractures by maintaining the strength of your bones.

Having healthy bones won't prevent a fall. If you fall, though, having healthy bones can prevent hip or other fractures that may lead to a hospital or nursing home stay, disability, or even death.

Osteoporosis makes bones thin and more likely to break. It is a major reason for fractures in women past menopause. It also affects older men. If bones are fragile, even a minor fall can cause fractures.

At any age, you can take steps to keep your bones strong. Be sure to consume adequate amounts of calcium and vitamin D. People over age 50 should consume 1,200 mg of calcium daily by eating calcium-rich foods and taking calcium supplements.

Good dietary sources of calcium include

• dairy products such as low-fat milk, yogurt, and cheese
• orange juice, cereals, and other foods fortified with calcium
• dark green, leafy vegetables such as broccoli, collard greens, and bok choy
• sardines, salmon with bones, soybeans, tofu, and nuts such as almonds.

Vitamin D helps your body absorb calcium. Exposure to sunlight causes your body to make vitamin D. Many older people don't get enough vitamin D this way, though. Eating foods with vitamin D and taking supplements can help.

As you grow older, your need for vitamin D increases. People ages 51 to 70 should consume at least 400 international units (IU) of vitamin D daily. People over age 70 should consume at least 600 IU daily.

Herring, sardines, salmon, tuna, liver, eggs, and fortified milk and foods are good sources of vitamin D. Vitamin D supplements may also be needed. Talk with your doctor about how much vitamin D you need. Taking too much may be harmful.

Physical activity is another way to keep your bones strong. Try to get a total of at least 30 minutes of physical activity a day. Find time for activities like walking, dancing, stair climbing, gardening, and weight-lifting.

Talk with your doctor about having a bone density test. This safe, painless test assesses your bone health and risk of future fractures. Medicare and many private insurers cover this test for eligible people. Women over age 65 and all men over 70 should have a bone density test.

Your doctor can also advise you about whether you should consider taking prescription medications to improve bone health. These medications can slow bone loss, improve bone density, and lessen the risk of fractures.

Other ways to maintain bone health include quitting smoking and limiting alcohol use. Smoking and heavy alcohol use can decrease bone mass and increase the chance of fractures. Also, maintain a healthy weight. Being underweight increases the risk of bone loss and broken bones.

You're never too old to improve our bone health. A diet that includes enough calcium and vitamin D, and physical activity can help prevent bone loss and fractures. You can also have your bone density tested and ask your doctor about supplements or other medicines to strengthen your bones if needed.

Quiz

1. Having healthy bones helps prevent falls.

FALSE is the correct answer. Having healthy bones doesn't help prevent falls. If you fall, though, having healthy bones can help prevent hip fractures or other fractures. Fractures can lead to a hospital or nursing home stay, disability, and sometimes death.

2. Older adults should make sure they get enough calcium.

TRUE is the correct answer. To maintain healthy bones and prevent painful fractures, older adults should consume enough calcium. People over age 50 should consume 1,200 mg of calcium daily by eating calcium-rich foods and taking calcium supplements.

3. A person's need for vitamin D increases with age.

TRUE is the correct answer. The need for vitamin D increases as a person grows older. People ages 51 to 70 should consume at least 400 international units (IU) of vitamin D daily. People over age 70 should consume at least 600 IU daily.

4. Physical activity helps keep bones strong and slows the rate of bone loss.

TRUE is the correct answer. Physical activity helps keep bones strong and slows the rate of bone loss. Try to get a total of at least 30 minutes daily to help keep bones strong and slow the rate of bone loss. For instance, you can walk, dance, climb stairs, garden, or lift weights to help maintain bone health.

Tags: Aging

About the Author

www.nia.nih.gov
NIA, one of the 27 Institutes and Centers of NIH, leads a broad scientific effort to understand the nature of aging and to extend the healthy, active years of life. In 1974, Congress granted authority to form NIA to provide leadership in aging research, training, health information dissemination, and other programs relevant to aging and older people.