Aarushi Bhadury

Strengthening your bones is not something that can happen overnight, it takes years for your body to build strong bones and even then, it is natural for them to lose their dexterity. All you can do is keep your body healthy to make sure it is prepared for any unexpected situations. For years, many older adults have been told to take vitamin D and calcium supplements to keep their bones strong and prevent falls. However, a new report from <span>U.S. Preventive Services Task Force</span> (USPSTF) is changing that advice. This report suggests that for most older people, these supplements don't actually prevent falls or broken bones. This might be surprising news, we must understand why falls happen more often as we age, what vitamin D and calcium do in the body, and most importantly, what you can do to stay safe and prevent fractures. 

According to the report, vitamin D supplements don't seem to help prevent falls or broken bones for most people over 60. They also found that these supplements, especially with calcium, might <span>increase the risk of kidney stones</span>. This report doesn't mean people with weak bones (osteoporosis), low vitamin D, or who take vitamin D for other health reasons shouldn't take it. It just means that for most healthy older people, these supplements don't prevent falls and fractures. 

<h2>Why Older People Fall and Break Bones More Easily</h2>

There are many reasons why older people are more prone to breaking their bones. Our bones are strongest when we're in our 20s and 30s, and they get weaker as we age so naturally, they can break easily. It can also be harder to move around as we get older, sometimes because of problems like arthritis this can affect how we walk and make us less steady. 

There are also different issues like neuropathy, which is a nerve problem that can also make it harder to feel your feet and keep your balance. Eyesight is also a culprit as it can cause you to feel dizzy and fall. Some medicines can also make people feel unsteady, and older people often take more medicines than younger people. Low vitamin D itself can also increase the risk of falls, so keeping vitamin D levels up is still important. 

<h2>Better Ways To Protect Your Bone Health</h2>

USPSTF recommends a few better ways to protect your bone health and prevent broken bones and falls. 

Regular walks strengthen your muscles and bones, which helps you stay steady on your feet. It is as simple as practice makes perfect so the more you walk, the better it is. Walking also improves your balance, making you less likely to fall. 

Strength training, like lifting weights or using resistance bands, makes your bones stronger and helps prevent fractures if you do fall. It is like a safety cushion, but you must be careful while doing so because it can lead to injuries if done too much. 

Activities like tai chi, Pilates, and yoga can improve your balance and coordination, making you more stable and less prone to falls. These can also help you improve your muscle flexibility and strength that in turn helps your body be stronger. 

If you have osteoporosis, talk to your doctor about medications that can help strengthen your bones and lower your risk of fractures. Many medications can also have unsavory side effects like weakened joints, losing muscle strength, etc. 

<h4><span rel="noindex">Eat Enough</span> Protein</h4>

A proper diet goes a long way when it comes to your entire body health. So to keep up with your body’s nutrition and muscle health, eat more protein along with a balanced meal that includes loads of fiber, healthy fats and carbs. 

Having poor eyesight can be difficult, not only does it make life difficult without glasses, but it also increases the possibilities of getting into minor accidents like bumping into people and missing objects placed in front of us. 

Getting enough sleep is also important because when you are not sleeping, you get disoriented and can ignore even obvious things like the last stair in the staircase. Make sure you get enough sleep to keep you fresh and focused. 

There are many things that can cause you to have accidents, even in your home. To avoid such falls, make sure there are no lose ends like crooked floor panels, rugs that are sticking out or protruding furniture that can hurt your knees 

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What helps preventing Fractures And Falls

Role of Calcium and Vitamin D

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Strengthening your bones is not something that can happen overnight, it takes years for your body to build strong bones and even then, it is natural for them to lose their dexterity. All you can do is keep your body healthy to make sure it is prepared for any unexpected situations. For years, many older adults have been told to take vitamin D and calcium supplements to keep their bones strong and prevent falls. However, a new report from U.S. Preventive Services Task Force (USPSTF) is changing that advice. This report suggests that for most older people, these supplements don't actually prevent falls or broken bones. This might be surprising news, we must understand why falls happen more often as we age, what vitamin D and calcium do in the body, and most importantly, what you can do to stay safe and prevent fractures. What the Report SaysAccording to the report, vitamin D supplements don't seem to help prevent falls or broken bones for most people over 60. They also found that these supplements, especially with calcium, might increase the risk of kidney stones. This report doesn't mean people with weak bones (osteoporosis), low vitamin D, or who take vitamin D for other health reasons shouldn't take it. It just means that for most healthy older people, these supplements don't prevent falls and fractures. Why Older People Fall and Break Bones More EasilyThere are many reasons why older people are more prone to breaking their bones. Our bones are strongest when we're in our 20s and 30s, and they get weaker as we age so naturally, they can break easily. It can also be harder to move around as we get older, sometimes because of problems like arthritis this can affect how we walk and make us less steady. There are also different issues like neuropathy, which is a nerve problem that can also make it harder to feel your feet and keep your balance. Eyesight is also a culprit as it can cause you to feel dizzy and fall. Some medicines can also make people feel unsteady, and older people often take more medicines than younger people. Low vitamin D itself can also increase the risk of falls, so keeping vitamin D levels up is still important. Better Ways To Protect Your Bone HealthUSPSTF recommends a few better ways to protect your bone health and prevent broken bones and falls. Walk RegularlyRegular walks strengthen your muscles and bones, which helps you stay steady on your feet. It is as simple as practice makes perfect so the more you walk, the better it is. Walking also improves your balance, making you less likely to fall. Do Strength TrainingStrength training, like lifting weights or using resistance bands, makes your bones stronger and helps prevent fractures if you do fall. It is like a safety cushion, but you must be careful while doing so because it can lead to injuries if done too much. Practice BalanceActivities like tai chi, Pilates, and yoga can improve your balance and coordination, making you more stable and less prone to falls. These can also help you improve your muscle flexibility and strength that in turn helps your body be stronger. Check Your MedicinesIf you have osteoporosis, talk to your doctor about medications that can help strengthen your bones and lower your risk of fractures. Many medications can also have unsavory side effects like weakened joints, losing muscle strength, etc. Eat Enough ProteinA proper diet goes a long way when it comes to your entire body health. So to keep up with your body’s nutrition and muscle health, eat more protein along with a balanced meal that includes loads of fiber, healthy fats and carbs. Get Your Eyes CheckedHaving poor eyesight can be difficult, not only does it make life difficult without glasses, but it also increases the possibilities of getting into minor accidents like bumping into people and missing objects placed in front of us. Get Enough SleepGetting enough sleep is also important because when you are not sleeping, you get disoriented and can ignore even obvious things like the last stair in the staircase. Make sure you get enough sleep to keep you fresh and focused. Make Your Home SafeThere are many things that can cause you to have accidents, even in your home. To avoid such falls, make sure there are no lose ends like crooked floor panels, rugs that are sticking out or protruding furniture that can hurt your knees 