As people grow older, bones naturally become less dense and muscles become weaker, increasing the risk of falls and fractures. A broken bone can lead to long recovery times, loss of independence, and other health complications, especially in older adults.
Health experts say many fractures can be prevented through healthy lifestyle habits, regular exercise, and simple safety measures at home.
Why Fracture Risk Increases With Age
Bones are constantly being broken down and rebuilt. As we age, bone loss begins to outpace bone formation, making bones thinner and more fragile.
Other age-related changes, such as poorer balance, weaker muscles, and reduced vision, also increase the likelihood of falls.
Eat Foods That Strengthen Bones
A healthy diet is one of the best ways to protect your bones.
Include foods rich in:
- Calcium, such as milk, yoghurt, cheese, sardines, and leafy green vegetables.
- Vitamin D, found in fatty fish, egg yolks, fortified foods, and produced through safe sunlight exposure.
- Protein, which helps maintain strong bones and muscles.
A balanced diet supports bone health throughout life.
Stay Physically Active
Regular exercise helps improve bone strength, muscle power, balance, and coordination.
Recommended activities include:
- Walking.
- Climbing stairs.
- Dancing.
- Strength training.
- Balance exercises such as tai chi.
Aim for regular physical activity most days of the week.
Prevent Falls at Home
Many fractures occur after falls inside the home.
To reduce the risk:
- Remove loose rugs and clutter from walkways.
- Install good lighting throughout the house.
- Use handrails on stairs.
- Install grab bars in bathrooms.
- Wear non-slip shoes indoors and outdoors.
These simple changes can significantly lower the risk of falls.
Maintain a Healthy Weight
Being underweight increases the risk of weak bones, while obesity can affect balance and place extra strain on joints.
Maintaining a healthy weight helps improve both bone and muscle health.
Avoid Smoking and Excessive Alcohol
Smoking weakens bones by reducing bone formation.
Heavy alcohol use can interfere with bone health and increase the risk of falls due to poor balance and coordination.
Quitting smoking and limiting alcohol are important steps in protecting bone strength.
Check Your Vision and Hearing
Poor eyesight or hearing problems can increase the risk of falls.
Regular eye and hearing examinations can help identify issues that may affect balance and mobility.
Review Your Medications
Some medicines may cause dizziness, drowsiness, or low blood pressure, increasing the risk of falling.
Discuss any concerns with your healthcare provider, especially if you take multiple medications.
Consider Bone Density Screening
People at increased risk of osteoporosis, particularly postmenopausal women and older adults, may benefit from a bone density (DEXA) scan.
Early diagnosis allows treatment before fractures occur.
When Should You See a Doctor?
Seek medical advice if you:
- Have repeated falls.
- Break a bone after a minor injury.
- Notice a loss of height.
- Have persistent bone or back pain.
- Have risk factors for osteoporosis.
Early evaluation can help reduce the risk of future fractures.
The Bottom Line
Bone fractures are not an inevitable part of ageing. Eating a nutritious diet, staying physically active, preventing falls, avoiding smoking, and attending regular health check-ups can help keep bones strong and reduce the risk of fractures. Taking preventive steps today can support independence and quality of life in later years.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Older adults and anyone concerned about bone health should consult a qualified healthcare professional for personalised advice and appropriate screening.
