Nutritional Defense Against Falls and Fractures

older man who fell and can't get up in the living room, touching his shoulder because he's in pain

Falls and fractures are significant health concerns, particularly among us older adults (as much as we don't want them to be). The risk of these injuries can be influenced by various factors, including our age, certain medical conditions we may have, and lifestyle choices we make.

While physical activity and maintaining a safe environment play crucial roles in preventing falls and fractures, a well-balanced diet rich in specific nutrients can also contribute significantly. By increasing our bone health through various nutrients we consume, we can help to reduce the risk of fractures if we do fall.

So what are those nutrients and what are foods you can eat that contain them?



Do you remember when you were a kid, and your parents told you to drink your milk so you could grow up big and strong? Well, they weren't wrong.

Calcium is a fundamental nutrient for maintaining optimal bone health. As we age, our bones can become more brittle and susceptible to fractures. Adequate calcium intake helps by supporting bone remodeling and repair processes.

Dairy products like milk, cheese, and yogurt are excellent sources of calcium.

If you're lactose intolerant, there are other alternatives. Plant-based milks, like almond, soy, or oat milk, are also rich sources of dietary calcium.


Vitamin D

Think of Vitamin D as the helper for calcium in your body. Just eating calcium-rich foods isn't enough for strong bones. Vitamin D works like a key that unlocks your body's ability to use the calcium you get from food.

It's like making sure the building blocks (calcium) get properly placed in your bones. Especially as we get older, Vitamin D becomes even more important to keep our bones strong and prevent them from getting weak and easily broken. So, it's like the team player that helps calcium do its job in making your bones sturdy.

Our bodies can produce Vitamin D when exposed to sunlight, but it can also be obtained from dietary sources. Fatty fish (salmon, mackerel), fortified dairy products, egg yolks, and fortified cereals are good sources of Vitamin D.



As we age, our bones can become weaker and prone to fractures. Protein acts like a builder, repairing any wear and tear in our bones and making them stronger. It's not just about muscles; bones need protein too. Making sure you have enough protein in your diet is like giving your bones the support they need to stay resilient and less likely to break.

Good sources of protein include lean meats, poultry, fish, eggs, legumes, nuts, and seeds. Additionally, incorporating dairy products, such as Greek yogurt and cottage cheese, can provide a protein boost while also delivering calcium.

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Magnesium is important for bone health because it helps your body use calcium effectively. It's like the helper that makes sure calcium does its job properly. Magnesium keeps things running smoothly so that your bones stay sturdy and less likely to give you trouble as you get older.

Foods rich in magnesium include nuts (almonds, cashews), seeds (pumpkin, sunflower), whole grains (oats, brown rice), legumes, and dark chocolate.


Vitamin K

Vitamin K aids in the production of proteins involved in bone formation. It also ensures that the calcium goes to the correct places in your body.

Leafy green vegetables, such as kale, spinach, and collard greens, are excellent sources of Vitamin K. Broccoli, brussels sprouts, and fermented foods like sauerkraut are also good options.


Omega-3 Fatty Acids

Omega-3 fatty acids are like a shield for your bones as you age. They have a role in reducing inflammation and supporting the overall health of your bones. Omega-3s help protect your bones from becoming weak and fragile. Including sources of omega-3s in your diet can give your bones an extra layer of defense and keep them strong.

Consuming fatty fish like salmon, mackerel, and sardines can provide a good dose of omega-3s. For vegetarian or vegan options, flaxseeds, chia seeds, and walnuts are rich sources.


While there is no magic way for preventing falls and fractures, a well-balanced diet that includes the nutrients mentioned above can significantly contribute to building and maintaining stronger bones.


**Remember to always consult with a healthcare professional for personalized dietary advice.


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