DIET AND FITNESS:
Hip Fractures --Top 10 Tips to
Prevent Them
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February 8, 2010, last updated April 30, 2013
By Muireann Prendergast, Contributing Columnist
Quick test-what's the Number One cause of deaths in women
over 50? Breast cancer? Heart attacks? The answer may
surprise you. Hip fractures. Hip fractures cause the same
rate of death as breast cancer, among women over 50,
according to the International Osteoporosis Foundation.
Why is it that women pay far more attention to the health of
their breasts that to that of their hips? Could it be that most
of us are simply unaware of how potentially lethal a hip
fracture can be?
Also, did you know that, apart from possible fatality, 40% of
those who suffer from hip fractures never walk
independently again, with some requiring stays in nursing
homes for up to one year afterwards?
Hip fractures are no small matter for American hospitals.
According to the Centers for Disease Control and Prevention
(CDC) 320,000 hospital admissions resulted from hip
fractures in 2004 alone with this figure expected to rise to
500,000 in 2040.
The American Academy of Orthopedic Surgeons (AAOS)
estimated in 2007 that the average cost of hip fracture care
was $26,912 per patient.
The Most Common Causes of Hip Fractures
While high collision impact or blows such as that from road
accidents generally cause hip fractures in young sufferers,
the CDC suggests that up to 90% of hip fractures in older
patients are due to falls. However, bone weakening diseases
such as Osteoporosis, or even tumors and certain infections
can also be culprits.
Dietary issues also play a role. Those with poor diets lacking
calcium and vitamin D as well as smokers and heavy drinkers
are also more prone to the bone mineral loss that causes hip
fracture.
Recently, research has also discovered that taking too much
of certain vitamins --- in particular Vitamin A --- can lead to
hip fractures. (Read more about the connection between
Vitamin A and Hip fractures.)
Family history also plays a role as people whose parents
suffered from fractures late in life are more prone to pass
this problem onto their children as are delicate, small boned,
families.
Top 10 Tips to Prevent Hip Fractures
1. Check your bone density
Checking your bone density in a quick, pain free, test at your
doctor’s office is an important step to avoiding hip fracture.
This test will tell you if you are suffering from Osteoporosis,
a bone thinning disease that is one of the leading causes of
hip fracture in later years. If you are found to be suffering
from the disease your doctor will advise you on a course of
medication that will increase your bone density and make
you less likely to suffer hip fracture.
2. Monitor Anemia levels
Anemia, when blood has a lower than normal number of red
blood cells, can cause lightheadedness, unsteadiness and
balance problems and lead to the falls that result in hip
fracture. Regular hemoglobin tests, to check the blood’s red
blood cell count, are critical to preventing as well as curing
this illness. Include foods that prevent anemia in your daily
diet.
3. Check your medications
Some medications can have side effects including weakness,
dizziness and loss of balance which in turn can cause
patients to fall. These include benzodiazepines, often
prescribed for anxiety. It’s a good idea to check with your
doctor if this pertains to medicines you are taking and, if it
does, ask him to suggest alternatives without these effects.
4. Exercise Regularly
Keeping active is an important factor in avoiding hip fracture
in older patients. Not only does it strengthen bones, it also
improves balance. Daily squats and Tai Chi are effective and
safe ways for older people to exercise. In fact, improving
muscle strength can also help you to heal faster, if you
happen to suffer a hip fracture.
5. Eat healthily
A balanced diet with sufficient levels of key vitamins and
calcium is an important way to ward off hip fracture. Not
only will a healthy and balanced diet provide all important
nutrients to keep bones healthy, it is also critical for warding
off anemia, another cause of falls.
6. Quit smoking
Since 1976, studies have shown that tobacco smoking
increases the risk of hip fracture particularly in women.
These studies show that tobacco smoking reduces bone
mineral density in postmenopausal women and can cause
Osteoporosis in later life. Some studies suggest that the risk
of Osteoporosis is 50% greater in female smokers than in
their non smoking counterparts.
7. Perform a household safety check
In order to avoid the accidents and injuries that result in hip
fractures a thorough revision of every room in the house
and the garden is a must. Cables strewn across floors,
slippery floors, loose rugs, insecure railings and also children’
s toys or tools lying about need to be removed or remedied
in order to increase household safety.
8. Do an eye test
It’s no secret that as we get older the quality of our vision
diminishes and we may even develop ailments like cataracts.
Regular eye checks are important to ensure that you have
the glasses to suit you. Blurred and poor vision can cause
the falls which lead to hip fracture. Again, you should eat
foods that support eye health.
9. Use a hip protector
External hip protectors can be used to protect the elderly
during falls. These garments function like slip on girdles and
during the impact of a fall they shift any impact from the
bone to the hip protector pad. Check with your doctor for a
model that suits your shape and size.
10. Eat blueberries
Recent studies have shown that the antioxidants in
blueberries work to decrease the unsteadiness that generally
characterizes the aging process.
Related: Hip Bursistis-Causes and Cures/ Osteoporosis -
Causes and Top 10 Natural Remedies /Osteopenia-Causes
and Cures / Vitamin A Overdose Leads to Hip Fractures /
What to Eat for Great Eye Health /How Much Is Too Much
Salt? /Sugar-The Disease Connection / Are Diet Sodas Bad
for Your Health? / Ideal Breakfast for Diabetics / Ideal
Breakfast for Arthritis /Healing Foods Links / Foods That
Shrink Your Waist / Foods That Lower Cholesterol/ VLDL-
The Other Cholesterol/ Foods That Reduce Blood Pressure
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