Eat foods rich in calcium, like yogurt, cheese, milk, and dark green vegetables. Eat foods rich in vitamin D, like eggs, fatty fish, cereal, and fortified milk.
Exercise and stay active. It is best to do weight-bearing
exercise, such as walking, jogging, stair climbing, dancing, or lifting
weights, for 2½ hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. In addition to weight-bearing exercise, experts recommend that you do resistance exercises at least 2 days a week. Talk to your doctor about an exercise
program that is right for you. Begin slowly, especially if you have not been
active. For more information, see the topic
Don't drink more than 2 alcohol
drinks a day if you are a man, or 1 alcohol drink a day if you are a woman.
People who drink more than this may have a higher chance for developing
osteoporosis. Alcohol use also increases your chance
of falling and breaking a bone.
Stop or do not begin smoking.
Smoking also increases your chance for developing osteoporosis. It also
interferes with blood supply and healing. For more information, see the topic
Prevent hip injuries
Wear your seat belt in a car.
not carry objects that are too heavy.
Use a step stool. Do not
stand on chairs or other unsteady objects.
Wear protective gear
during sports or recreational activities, such as roller-skating or soccer.
Supportive splints, such as wrist guards, may lower your chance for
Do not do activities that make one side of the pelvis
higher than the other, such as running in only one direction on a track or
working sideways on a slope. Keep your hips level.
Hip injuries can happen from falls. Do all you can to prevent falls.
Remove any obstacles from your walking path and
fix anything in your house that may cause you to fall. Household hazards that
can cause falls include slippery floors, poor lighting, cluttered walkways,
throw rugs, raised doorway thresholds, and electrical cords.
furniture or other items that have sharp edges away from normal walking
pathways in your house.
Use nonskid floor wax, and wipe up spills
Have your vision and hearing checked regularly. If you
have poor vision or hearing, you may have a harder time keeping your
Know the side effects of any medicines you are taking. Ask
your doctor or pharmacist whether the medicines you are taking can
change your balance. For example, sleeping pills or sedatives can change your
Check the condition of your shoes on a regular basis. Wear
low-heeled shoes that fit well and give your feet good
Have a lot of lights in your house, especially on
stairways, porches, and outside walkways. Use night-lights in areas such as
hallways and bathrooms. Add extra light switches or use remote switches, such
as switches that go on or off when you clap your hands, to make it easier to
turn lights on if you have to get up during the night.
handrails on stairways.
Put grab bars and nonskid mats inside and
outside your shower or tub and near the toilet and sinks. Use shower chairs and
Be safe when you go outdoors. Use a cane or walker if
you need to. If you live in
an area that gets snow and ice in the winter, have a family member or friend sprinkle salt or sand on
slippery steps and sidewalks.
If you live alone, you may want to get an emergency contact
bracelet or necklace. If you fall and can't get to the phone, you can press
the button on your bracelet or necklace. This calls
911 or an emergency number for you so that
help can be sent.