As we age, our bones may gradually become weaker, increasing the risk of fractures from minor falls or everyday activities. However, many fractures in older adults can be prevented through simple lifestyle changes, regular health assessments, and timely medical care. Maintaining strong bones begins with a balanced diet rich in calcium, vitamin D, protein, and other essential nutrients. Include milk and dairy products, green leafy vegetables, pulses, nuts, and other nutritious foods in your daily meals. Safe exposure to sunlight and vitamin D supplementation, when medically advised, can help support bone health.
Regular physical activity is equally important. Walking, strength-training exercises, and balance-improving activities suited to an individual’s fitness level can help maintain muscle strength, coordination, and mobility.
Older adults should also take precautions to prevent falls at home. Keep floors dry and clutter-free, improve lighting, install grab bars in bathrooms, use handrails on stairs, and wear well-fitting, non-slip footwear.
Regular eye examinations and a review of medications that may cause dizziness or drowsiness can further reduce the risk of falls. People with osteoporosis, previous fractures, or a family history of bone weakness should discuss appropriate bone-health assessments with their doctor. A bone mineral density test may be recommended depending on individual risk factors.
Avoid smoking and excessive alcohol consumption, as these can negatively affect bone health. Most importantly, do not ignore persistent back pain, loss of height, difficulty walking, or pain following a fall.
Prompt medical evaluation can help identify underlying problems and prevent complications. If an older adult experiences severe pain, deformity, or inability to stand or bear weight after a fall, seek urgent medical attention.
Dr. Ankit N. Mittal, M.B.B.S., D.Ortho (Mumbai), M.S. Orthopaedic (Gold Medalist), Arthroscopy, Sports Injury & Joint Replacement Surgeon, provides orthopaedic assessment and treatment at Shanthi Orthopaedic & Dental Clinic, Shop No. 6, Ground Floor, Opposite Navrang Theatre, J. P. Road, Andheri West, Mumbai 400058.
Clinic timings: Monday to Saturday, 5:00 PM–9:00 PM
Appointment contact: 9307611792
Protecting bone health today can help older adults maintain independence, confidence, and a better quality of life.
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