Your bones build the foundation for your body. They keep you standing tall and strong. But bone health can deteriorate as we age. Here we look at bone density by the numbers, and what you can do to ensure your bones stay strong for years to come.

Poor Bone Health:How Big is the Problem?

Who’s at Risk?

What are the long-term effects?

breaks an hour breaks a minutebreak

every 3 seconds

Worldwide, weak bones cause more than 8.9 million fractures every year. That’s:

By the time you finish reading this section, 5 more people will suffera break due to weak bones.

It affects mainly women.

men women

Nearly 75% of all hipfractures occur in women

men women

Percentage of hip, spine,and forearm fractures:

People 65 and over

An estimated 200 million women have weak bones.

By 2050 the worldwide incidence of hip fracture will increase by:

1/5 women age 70 2/5 women age 80 2/3 women age 90

Chronic Pain

Hip fractures increase your risk of premature death.

Eat well

Prevent falls

Exercise

Calcium and strontium are two minerals known for their benefits tobone health. Vitamin D is another important building block for betterbones. Eat a variety of healthy foods for better bone health, including:

One way to prevent fractures is to not get injured in the first place. Try these tips for preventing slips and falls in your home and while you’re out:

Strengthening bones and muscles and increasing flexibility through exercise is another great way to prevent injury. Add these to your routine for better health:

Reduced Mobility Increased Dependence

Poor bone health leads to fractures that impact total quality of life.Hip fractures, which occur in approximately 18% of all fractures fromweak bones, are especially dangerous

In Men In Women

Hip fractures result in:

After sustaining a hip fracture:

Require long termnursing care.

Experience a recurrenthip fracture.

Die within the first yearafter a hip fracture. (Mostly due to pre-existing conditions)

Less than half of thosethat survive the hip fractureregain their previous levelsof function.

40%

Are unable to walkindependently.

60%

Require assistancea year later.

33%

Are totally dependentor in a nursing homea year later.

How to Reduce Your Risk:There are many ways to maintain your bone health andstay strong and healthy.

Fish(and other seafood)

Don’t wearhigh heels

Fall proof your home(grab bars, non skid mats etc.)

In poor weather utilize delivery services

(i.e. groceries and prescriptions)

Use hand rails Check curb andstair heights

Wheat bran Well waterMeat and poultry

Spinach Root vegetables(Carrots, turnips and radishes

Weight-bearingexercises

( dancing, hiking, walking,and stair climbing )

Resistance training( weight lifting and

using resistance bands )

Whole body vibration( a no-impact, weight

-bearing exercise )

Flexibility exercise( stretching, T’ai chi

and yoga )

http://www.iofbonehealth.org/facts-statistics#category-18

References

www.hypervibe.com

Reduce Your Risk:Top Causes of Fractures

and How to Avoid Them