How to reduce bone fracture risk and strengthen mobility

What is a fracture?

A fracture refers to a broken bone, which may be partially or completely cracked or broken due to falls, car accidents, sports injuries or underlying medical conditions.

The bone has sufficient strength and resilience to withstand a significant amount of stress despite its fragility. A fracture occurs due to an injury such as a fall or an accident, repetitive stress often seen in athletes or dancers, and abnormal weakening of the bone structure due to osteoporosis or osteogenesis imperfecta.

What are the risk factors for bone fractures?

1. Age
   • Bone mass peaks by the late twenties in most healthy adults.
   • As we age, our bones lose strength and become less dense and more fragile, which increases the risk of fractures. Falls and fractures are common among the elderly.
2. Gender
   • Women are at higher risk of fractures than men.
   • Women’s bones are generally smaller and less dense, even at the peak of bone mass in their late twenties.
   • After menopause, decreased oestrogen levels lead to more bone density loss. Hence the risk of fractures is even higher.
3. Lifestyle factors
   • Smoking and excessive alcohol consumption are linked to decreased bone density, increased bone loss risk, and potential fractures.
   • A sedentary lifestyle (being inactive) can cause muscles and bones to lose strength. Weak muscles can also lead to poor posture and balance, increasing the risk of falls and fractures.
4. Medical conditions
   • Osteoporosis is characterised by a reduction in bone density and bone mass. This leads to decreased bone strength which may result in low-impact trauma fractures. Most common osteoporotic fractures occur in the hip, vertebra (spine bone) and wrist.
   • Long-term use of steroids in rheumatoid arthritis can weaken bones and increase the risk of fractures.
5. Nutritional deficiencies
   • A diet lacking calcium and vitamin D can weaken bones and increase the risk of fractures.
6. Previous fractures
   • Having previous fractures can also increase the risk of another fracture.

What can you do to reduce the risk of bone fractures and strengthen mobility?

There are several things you can do to reduce the risk of bone fractures and improve your mobility:

1. Eat a well-balanced diet

   A diet rich in protein, calcium, and vitamin D increases the formation of the organic matrix of bone and reduces bone loss.

   • Good sources of calcium include low-fat dairy products, broccoli, dark green leafy vegetables, and calcium-fortified foods such as tofu and bread.
   • Good sources of vitamin D include egg yolks, red meat, fatty fish, liver, fish oil and vitamin D-fortified foods such as milk and cereals.
   • Eat plenty of fruits and vegetables.
   • Consume an appropriate amount of calories based on your weight, height, and age.
   • Consult your doctor or nutritionist if you are unsure how much you need to maintain a healthy weight.
2. Stay active

   Exercise can help maintain bone mass and improve balance and flexibility, thus reducing the risk of falls and fractures.

   • Weight-bearing exercisesforce your body to work against gravity. This helps to strengthen bones and improve mobility. For example, walking, hiking, and dancing.
   • Resistance exercisesusing free weights or your body's resistance to work against gravity help improve muscle strength. For example, using dumbbells and barbells, elastic resistance bands, or weight-training machines.
   • Other exercises, such as cycling and swimming, also help build and maintain strong muscles.
3. Quit smoking and avoid second-hand smoke

   One of the best things you can do for yourself is to avoid smoking at all costs. If you do smoke, the best time to stop smoking is now. With your doctor's help, you can figure out the best strategy to quit smoking.

Make an appointment at Pantai Hospitals

Take action to improve your bone health now. You do not have to wait until you have a fractured bone to begin. You can start at any age! A dedicated and expert team of Orthopaedic specialists at Pantai Hospital is available for consultation to provide the best care and assistance.

If you or someone you know is experiencing a medical emergency or major trauma, head straight to the Accident and Emergency (A&E) department at your nearest Pantai Hospital for immediate medical attention. The team of skilled emergency physicians, nurses, and support staff is available 24/7 to provide immediate care and support.

Pantai Hospital has been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.

References

1. Osteoporosis and exercise. Available at https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis-and-exercise [Accessed 6 March 2023]
2. Keep bones healthy over 65. Available at https://www.nhs.uk/live-well/bone-health/keep-your-bones-strong-over-65/ [Accessed 6 March 2023]
3. Fracture Risk Factors. Available at https://americanbonehealth.org/fracture/fracture-risk-factors/ [Accessed 6 March 2023]
4. Effective exercises for osteoporosis. Available at https://www.health.harvard.edu/pain/effective-exercises-for-osteoporosis [Accessed 6 March 2023]
5. Bed Rest and Immobilisation: Risk Factors for Bone Loss. Available at https://www.bones.nih.gov/health-info/bone/osteoporosis/conditions-behaviors/bed-rest#b [Accessed 6 March 2023]