5 Ways to Prevent Fractures as You Age

Your bones go through substantive changes as you get older, typically becoming weaker, more brittle, and more prone to fractures. 

For women, these changes are particularly pronounced after menopause due to hormonal shifts that impact your bone growth. You’re also at a heightened risk if you have a medical condition affecting your bone health, like osteopenia or osteoporosis.

At 11 locations throughout San Antonio and South Texas, our team of orthopedic specialists and health care professionals at South Texas Spinal Clinic provides diagnoses, treatments, and support to patients with bone fractures. 

We also offer the South Texas Fracture Prevention Clinic to help you learn more about what you can do to protect your bone health and avoid fractures.

Here are five takeaways that the bone health experts at the Fracture Prevention Clinic want you to learn about preventing bone fractures as you get older.

1. Stay strong

You don’t have to wait for your senior years to live bone-healthy. You can start now, by exercising regularly and focusing on resistance training. Exercise is one of your best tools when it comes to preserving your bone density as you get older.

In order to build and maintain bone density, use weight-bearing and resistance exercises like walking, climbing, dancing, and weight training. Exercises that improve your balance and flexibility can also help you avoid fractures by lowering your risk of falls.

If you’re concerned about your bone density levels, South Texas Spinal Clinic offers same-day bone density testing.

2. Eat right

Your diet makes a big difference in your bone health. Nutrients like calcium build up your bones, giving you good bone density and lowering your risk of injury.

In order to reduce your risk of fractures in life, make sure to get sufficient protein daily. Choose good sources of calcium like low-fat daily or broccoli, sardines, and almonds, or calcium-fortified breads and cereals. And, watch out for sodium — too much sodium can be negative for your long-term bone health.

3. Boost essential vitamins and nutrients

If you’re not getting enough vitamins and nutrients for bone health from your diet, you might want to boost your intake of calcium and vitamin D. Talk to our team at South Texas Spinal Clinic about the right dietary supplements for you.

4. Address bone health needs with medication

Some medications can prevent or treat osteoporosis and protect your bone health. Talk to the team at South Texas Spinal Clinic about whether you could benefit from medication management strategies including hormone therapy.

Reduced levels of testosterone in men and estrogen in women can be detrimental to bone health, but we can treat that by boosting your hormones back to healthy levels.

5. Find your balance

As you age, falls become increasingly risky, leading to potential fractured bones and long recovery periods. You can avoid falls by finding your balance. When you’re less likely to fall, you don’t have to worry as much about fractures.

Exercises to strengthen your core and improve your balance can help keep you from falling. You might benefit from a practice or form like yoga or tai-chi. Exercises like swimming and gentle stretches can also be helpful for long-term bone health even as you get older.

If you have osteoporosis, the team at South Texas Spinal Clinic can help you work out an exercise plan that’s safe for you, without a high risk of falls and fractures.

To learn more about preventing bone fractures and breaks as you enter your golden years, contact the Fracture Prevention Clinic through South Texas Spinal Clinic today. Contact us over the phone or online to book your appointment now.