Carolyn Cason shattered her right foot earlier this year falling off a ladder as she attempted to clear tree branches and leaves from the roof of her Arlington home.
That reinforced her awareness of the fragility of bones. A few years ago, her elderly father had fractured his hip in a fall, had surgery and died two weeks later.
“My father had the kind of outcome that is all too prevalent among seniors,” Cason, 75, says. “So often [a broken hip] creates a challenge that older adults just can’t overcome, and it marks the end of life or quality of life.”
Falls are the No. 1 cause of hip fractures, according to the Centers for Disease Control and Prevention. Each year, over 300,000 people age 65 and older are hospitalized for hip fractures.
Dr. Aman Haider, medical director of Bridgemoor Transitional Care in Fort Worth, which provides rehabilitation care after hospital stays, says he sees more hip fractures as the baby boomer population ages. He also sees more women with hip fractures partly because more women develop osteoporosis, a disease that weakens bones, after menopause.
As all people age, muscles tend to weaken from less physical activity, vision deteriorates and you may become less steady on your feet – all of which increase the chances of falling and breaking a hip.
When someone breaks a hip, “it’s often devastating and expensive and drastically changes the course of their life,” says Kathryn Daniel, a gerontological nurse practitioner and associate dean for academic affairs in nursing at the University of Texas at Arlington. Long term, “people really don’t attain the same level of independence after a fracture.”
A broken hip makes it difficult to get around and do daily activities. The statistics are sobering: After hip surgery, a quarter of people need long-term care and half need help walking, Haider says. And studies show that about 1 of every 5 people age 60 or older dies within a year.
After her fall, Cason has become “extra vigilant” of bone health. She also changed some of her behaviors: She uses the bathroom grab bars more often and takes a calcium supplement with vitamin D.
“I’m definitely more conscious of where I’m putting my feet, especially if I’m walking on an uneven surface,” she said. Even with her Labrador retrievers Sally and Maggie, “you have to be careful you don’t trip over them.”
Tips for your hips
The good news is that older adults can take some simple steps to strengthen their bones and reduce the risk of a hip fracture. Here are seven ideas:
Remove home hazards: Eliminate scatter rugs, extension cords and clutter that cause tripping. Make your home safer by adding railings, grab bars in the bathroom and brighter lights to better illuminate uneven surfaces.
Check your vision: Poor eyesight can lead to falls and hip fractures. You may need glasses or visual aids, such as bright paint along the edge of steps to make them stand out.
Get a bone density test: This painless scan will indicate if your bones are weakening. Women should start getting screened at age 65 (younger for women at high risk or who already suffered a fracture) and men at 70.
Eat well: A healthy diet provides calcium and vitamin D, which helps absorb calcium, to strengthen bones. Women and men need 1,000 to 1,200 mg of calcium daily. People over age 50 need 800 to 1,000 mg of Vitamin D daily. Some people may need to take supplements if they don’t get enough; ask your doctor.
Exercise: Weight-bearing exercises such as walking, cycling and water aerobics strengthen bones and build endurance, says Chris Ray, a kinesiologist and dean of the College of Health Sciences at Texas Woman’s University. Tai chi, yoga and seated exercises can improve balance and decrease the risk of falls, he added.
Feet first: Loose, ill-fitting footwear can cause you to trip or fall. Switch to solid shoes with a rubber sole.
Review your medications: Some medications can affect your balance. Ask your primary care physician for an annual review of your drugs and dosages.
