Preventing a Broken Hip

Broken hips are much more common in women than men, but everyone starts to lose bone mass after age 35. When bones become less dense, they weaken and are more likely to break.

Most broken hips result from a fall and happen to people over 65 years old. There are several ways to prevent falls, strengthen bones, and improve safety.

Prevent falls

Many things increase your risk of falling. As you get older:

• Your eyesight and hearing get worse.
• Reflexes tend to be slower.
• Your muscles may be weaker and your coordination may not be as good as it used to be, so it can be harder to stop a fall.
• Medical problems such as arthritis, heart disease, or low blood pressure can affect your balance.
• You may be taking more medicines. Medicines or the use of alcohol may cause lightheadedness or dizziness. People who take more than 4 medicines of any kind have an increased risk for falls.

Exercise can help prevent broken hips. People who have good balance and coordination and strong muscles are less likely to fall. 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. A mind-body practice called tai chi has been shown to increase lower body strength and improve balance. Ask your healthcare provider about the types of exercise that might be best for you. Also talk with your provider if you have concerns about the effects of medicines you are taking.

Most falls and injuries from falls happen in the home. Changes can be made in the home to make it safer:

• Make sure your home has 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. Carpet and stair treads should be tacked down firmly.
• Make sure that stairs have safety handrails on both sides.
• Use nonslip mats in the bathtub or shower.
• Wear shoes that have thin nonslip soles. 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 you need it.

Strengthen bones

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. After age 50 you should be getting 1200 milligrams (mg) of calcium every day. Calcium is found in a variety of foods, especially dairy products. Calcium is also added as a supplement to some food products such as orange juice or soy milk. Tums and other nonprescription calcium tablets are also a good source of calcium.

Vitamin D helps your body absorb and use calcium. The National Osteoporosis Foundation recommends that adults 50 or older get 800 to 1,000 international units (IU) of vitamin D daily. Check with your healthcare provider to find out the best way for you to get the right amount of calcium and vitamin D every day.

All women and some men over the age of 65 should have a bone density test to see if they have osteoporosis. Men and woman younger than 65 may also need a bone density test if they are at a higher risk for weak bones.

Several medicines can slow bone loss and help reduce fractures. If you have osteoporosis, talk with your healthcare provider about medicines to make bones stronger.

Talk to your healthcare provider and other experts

If you have fallen in the past year, let your healthcare provider know. Your provider will review your medicines and observe your walking. You may benefit from physical therapy and a home safety evaluation. Neurologists and geriatricians are medical specialists who can offer expert consultation to determine the cause of falling and help prevent falls and injuries. Many communities offer fall prevention programs for older adults. Call the Eldercare Locator at 1-800-677-1116 or visit their Web site at http://www.eldercare.gov.

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