Hip Fracture Prevention – Tips for Seniors
Simple Ways for Older Adults to Avoid a Broken Hip
Oct 3, 2009
By the year 2040, studies indicate that hip fractures may affect over half a million people annually, according to Simon Mears, M.D.’s article entitled “Fixing Hip Fractures” on the Johns Hopkins Medicine web site. According to the Centers for Disease Control and Prevention’s (CDC) December 3, 2008 article entitled “Calcium and Bone Health,” half of seniors will be at risk for low bone mass or fractures by the year 2020.
Hip Fractures and Seniors
Hip fractures can negatively affect seniors by placing them at increased risk for:
- Pain related to the injury.
- Health risks related to surgery and hospital care, including hospital-acquired infections. The average hospital stay for a hip fracture is one week.
- Short-term changes in living arrangements as many seniors recovering from a broken hip need assistance with activities of daily living.
- Long-term need for increased care – 22% of people with a history of a hip fracture still need increased care more than a year after the fracture.
- Death – reported rates of death after a hip fracture range from 12% to 36%.
- Financial strains related to health care costs and related expenses.
Major Risks for Hip Fractures
Falls account for 90% of hip fractures in people over the age of 65, according to the CDC’s June 10, 2008 article entitled “Hip Fractures Among Older Adults.” Other risks include:
- Gender – Women experience 76% of hip fractures.
- Age – Risk increases greatly with age. People over 85 experience 10-15 times more fall risk than those aged 60-65.
- Bone health – Those with osteoporosis are more likely to experience a hip fracture.
Tips to Prevent Hip Fractures
Seniors can incorporate proactive lifestyle changes to reduce the risk of falls and hip fractures. Seniors should always consult a physician before making lifestyle changes to ensure that the changes are safe and appropriate for their physical and mental condition.
Exercise for a minimum of 30 minutes on most or all days of the week. Weight-bearing exercises that also target balance and coordination are particularly helpful. Look for programs that specifically incorporate balance practice, such as restorative balance classes, tai chi, and yoga. Weight resistance training twice a week may also increase bone density.
Medication reviews of all prescription and over-the-counter drugs are recommended at least once or twice per year or when any changes are made. Readers may wish to learn more about this by reading the article Safe Use of Prescriptions and OTC Meds. The use of alcohol can also increase fall risks in seniors.
A yearly eye exam can help seniors prevent falls due to sight changes. Some eye problems, such as glaucoma, may have no early symptoms while others, such as macular degeneration and cataracts, may have gradual changes that may be difficult to realize. Seniors who are experiencing vision changes should seek an evaluation to determine the cause and possible treatment options. Ensure that the home has adequate lighting. For example, some energy efficient light bulbs do not sufficiently light a room for a senior who is at risk for falling.
Assess home for fall risks and reduce any hazards. Some of the more common hazards include:
- Floor rugs and mats
- Stepovers – where the floor changes height with a design to be stepped over rather than upon, such as with an entryway to the shower
- Steps
- Cords that trail across the floor
- Lack of fall prevention equipment, such as hand rails in the bathroom.
Preventing Hip Fractures in Seniors
Seniors are at increased risk for a broken hip, which can cause pain, a loss of independence, other health problems, and even death. By incorporating positive lifestyle changes such as a regular exercise routine, medication reviews, yearly eye exams, and looking for ways to make the home environment safer, older adults can reduce their hip fracture risks.
This article is for informational purposes only. Please consult your physician if you have questions regarding your own risk for a hip fracture and before incorporating any lifestyle changes.
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