Simple Ways to
Help Your Hips
SIX BONE-BOOSTING TACTICS THAT’LL
REDUCE YOUR RISK OF FRACTURES
TAKE A BONE-DENSI TY
TEST (IT’S PAIN-FREE!)
This is a 15-minute test that
measures the density of
those bones most likely to
fracture: your hip, spine, or
wrists. If the results show
that your bone density is
less than that of others of
your age, sex, weight, and
race, then you may be at risk
for developing the bone-thinning disease osteoporosis. Your doctor may
prescribe medications to
slow the rate of bone loss.
BUILD UP YOUR
MUSCLES Even if you
don’t have osteoporosis, a
regular exercise program can
boost muscle strength and
improve balance, coordination, and flexibility. “
Weight-bearing activity can increase
bone density,” says Douglas
P. Kiel, M. D., director of the
Musculoskeletal Research
Center at the Institute for
Aging Research in Boston.
POWER UP WITH
PROTEIN “Take in enough
protein to build up muscles,”
says Kiel, “and enough cal-
cium and vitamin D for your
bones to gain strength.” A re-
cent study finds that those
who consumed less than
46 grams of protein a day
suffered 50 percent more
hip fractures. You’ll also need
at least 1,200 mg a day of
calcium and 600 to 800 IUs
of vitamin D, either in supple-
ment form, in fortified foods,
or through daily exposure
to sunlight.
