Most broken hips result from a fall and happen to people over 65 years of age. Broken hips are much more common in women than men. Everyone starts to lose bone mass about age 35. When bones lose bone mass they become weak and are more likely to break. There are several ways to prevent falls, strengthen bones, and improve safety.
Many things increase your risk of falling. As people get older, eyesight and hearing decline. Reflexes tend to be slow. Lack of coordination and muscle strength may make it hard to prevent a fall. Medical conditions such as arthritis, heart disease, or low blood pressure can affect balance. Medicines or the use of alcohol may cause lightheadedness. People who take more than 4 medicines of any kind are at increased risk for falls.
People who have good balance and coordination are less likely to fall. Exercise can help prevent broken hips. Adults should get at least 30 minutes of moderate aerobic exercise every day. Weight-bearing exercises such as walking help to keep bones and muscles strong. Tai Chi has been shown to increase lower body strength and improve balance.
Talk with your health care provider if you have concerns about medicines or which type of exercise is best for you.
Most falls and injuries from falls happen in the home. Changes can be made in the home to make it safer. Prevent falls in the home with good lighting. Don't leave electric cords around to trip over. Arrange furniture to avoid bumping into or falling over it. Sometimes loose throw rugs can cause a fall. Safety handrails placed on both sides of stairs can help prevent falls. Using non-slip mats in the bathtub or shower and wearing shoes that have a thin non-slip sole may also help. Avoid shoes with soles that are too slippery or too sticky, such as some crepe or rubber soles. Avoid wearing high heels and sandals with light straps. Avoid climbing, heavy lifting, and using step stools or ladders to reach high places. Get help when needed.
Osteoporosis is a serious health condition that weakens bones and increases the risk of fractures. A diet low in calcium can increase the risk of osteoporosis. Most adults should be getting 1000 milligrams a day. Increase your calcium to 1200 milligrams a day after age 50.
Vitamin D helps bones absorb calcium. A person can get the recommended amount of vitamin D if they spend enough time in the sun. People who do not get enough time in the sun may need to take vitamin D supplements.
There are several medicines that slow bone loss and help reduce fractures. If you have osteoporosis, talk with your health care provider about medicines to make bones stronger.
A hip protector may help prevent a broken hip if there is a fall. A hip protector is a special kind of underwear with pockets and a pair of hip shields designed to absorb shock in case of a fall. However, hip protectors may be hard to wear all the time. A person living alone may have trouble putting on the protector.
Many communities offer fall prevention programs for adults over 65. Call the Eldercare Locator at 800-677-1116 or visit their Web site at http://www.eldercare.gov.
Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.
HIA File AGI3030F.HTM Release 9.0/2006
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