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Avoiding hip fractures: Tips for senior women (and men)
by
Dr. Daniel A. Shaye
Chiropractic Physician
Fellow, International
Academy of Medical Acupuncture
Most women are aware that breast cancer is a significant killer. What most women—especially
young women—fail to recognize is that during a woman’s life, a broken hip is as likely to kill as breast cancer.
Fully half of western women will suffer some sort of fracture due to osteoporosis; some are so brittle that they can fracture
a hip just rolling over in bed. 2.8 % of all women will at some point in their lives suffer a hip fracture that causes
premature death.
Breast cancer is devastating for women and the men in their lives; 1 in 9 women will develop breast
cancer, and researchers are working hard to find the causes. On the other hand osteoporosis (low bone mineral density) is
a well-understood culprit in hip fracture, and other causes of hip fracture are known and largely preventable. In other words:
Faced with 2 killers, one understood and preventable, the other not so well understood or preventable, why not focus your
personal resources on the preventable problem?
Factors women cannot control include:
1. Gender (women are at
higher risk, especially after menopause)
2. Small bones
3. Family history of osteoporosis
4. Aging
There are
several natural ways that most women can protect themselves against hip fracture and resulting disability or premature death.
These include:
1. Exercise. Weight-bearing exercise stresses the bones. In normal individuals, bone will respond
by increasing its density and therefore its resistance to fracture. Since peak bone density tends to occur in young (teenage)
females, the earlier that a woman becomes active the better. Weight lifting is effective, but even leisure sports will subject
the bone to some stress, and that stress will translate into stronger, denser bones.
2. Diet. A recent study*
suggested that intake of Vitamin K is an important part of avoiding osteoporosis. Put more simply: Eating salad (green leafy
vegetables) keeps your bones strong. While you’re at it, consider Calcium and Vitamin D…
3. Calcium. The
mineral substance of bone includes quite a bit of calcium; therefore, adequate calcium is critical to proper bone strength.
Good sources of calcium include dairy products, and dark leafy greens (including broccoli). Citrus fruits, canned fish with
edible bones (such as sardines), peas, and beans also contain calcium.
4. Vitamin D. This vitamin allows us to absorb
the calcium we eat, and to make it part of our bones. This vitamin is unusual in that humans can manufacture it simply by
exposing themselves to sunlight. Dietary sources include fish oils and egg yolks, as well as milk with added vitamin D.
Vegetarians can become deficient, and probably would, if not for the human body’s ability to make this vitamin. Simply
expose your hands and face to the sun (which is more difficult during winter), and your body will do the rest.
5. Balance
training. Too many seniors are killed by complications of falls. Reasons for this include lack of strength and lack of balance/reaction
time. Also, problems with medications or dehydration can also increase fall rates. Fortunately, all of these can be remedied.
Research on T’ai Chi, a form of martial art, shows that seniors can improve both strength and coordination through regular
practice of these exercises. If seniors can improve strength and balance through training, what about younger folk? The
answer is clear: Strength and balance training are of value, at any age. If T’ai Chi is unavailable, then try dancing,
or whatever activities safely challenge your balance sense. Increased strength helps bone strength (see “Exercise”
above), and improved balance means that falls are less likely, or—if they do happen—the consequences may be less
severe.
6. Smoking cessation, and limiting alcohol intake. There are many side effects of abusing these substances.
Add increased osteoporosis risk to the list.
Medications (including the mixed blessing of hormone replacement) are
available to decrease the rate of bone mineral loss in women at high risk; but as with most things, an ounce of prevention
is worth a pound of cure. Steps 1. – 6. above are superior to any program that simply addresses women who are already
behind in the race against hip fracture. It is also worth noting that men over the age of 70 may suffer increased rates of
hip fracture; steps 1. – 6. work for the ladies and yes, for men too. While you’re at it, have your eyeglass prescription
checked regularly, and check your home for risks (see Vol. 2 No. 1 of our patient newsletter for tips on avoiding falls).
For
more information on staying healthy, consult your chiropractor.
*American Journal of Clinical Nutrition, 1999 Jan;
69(1):74-79.
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