Fall Prevention Is the Most Important Thing for Preventing Osteoporosis Bone Fractures

Only 15 percent of fractures among older adults may be due to having low bone density. Without a fall, even fragile hips don’t fracture. A combination of resistance exercise to improve lower limb muscle strength and balance training can beat out drugs for preventing osteoporotic bone fractures.
What about calcium supplements? See my videos Are Calcium Supplements Safe? (nutritionfacts.org/video/are-...) and Are Calcium Supplements Effective? (nutritionfacts.org/video/are-....
What about drinking milk? See my video Is Milk Good for Our Bones? (nutritionfacts.org/video/is-m....
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-Michael Greger, MD FACLM
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[@NutritionFactsOrg]

Dr. Greger's next webinar, How Not to Age, is coming up on October 6. For more information and to register, go to: nutritionfacts.org/webinar/how-not-to-age-webinar/

[@Cyndivilbert]

Wearing non-skid footwear is vital to preventing falls. Lots of women’s shoes have slick soles. Guaranteed fall risk!

[@samiryan214]

Women have a cat brain regarding to their appearance.

[@bburnsga]

Can help for sure! But...sometimes I (68 y.o.) don't pick up my feet enough, & my shoes catch on the carpet or floor, & I almost fall. I've decided that in addition to getting back to working out, I need to practice knee lifts or such, to get me back to lifting my feet high enough!! But you're right, slick soles are dangerous.

[@rozchristopherson648]

My grandmother (born 1905) started falling around age 84. She first fell down the porch steps as she was leaving the house for church. She fell twice again by age 85. She fractured her back in the last fall and could not get up. After a month in the hospital and 2 months in an intensive rehabilitation facility, she was released to a nursing home. The rehabilitation facility was paced for younger people who had suffered from car accident injuries or other types of injuries from which they could recover. But the staff there told my mom that my grandmother was not going to improve and they could only keep her there if she displayed progress. But she did not. So she went into a nursing home facility. After about 3 months of therapy there, she could not walk at all but became bedridden. She also started showing signs of dementia. My grandmother was suffering from TIAs and the TIAs were causing her to lose her balance and her memory. She lived 7 more years in this condition, passing at age 92. Eating the Standard American Diet caused these tiny clogs of animal fat and protein in the brain arteries which are the source of TIAs. Eating a plant-based diet would have alleviated this condition. RIP Grandma. ❤🙏

[@bburnsga]

Bless you & your grandmother (& your whole family), I'm sorry for what you went through. You're so right about the standard American diet. Many are doing carnivore diets these days. From my own research, which is quite a lot, I'm with you on the plant-based diet being the best, & juicing veges of all colors, with an apple for a little sweetness. BUT...stay away from Bill Gates Apeel produce, as it's carcinogenic & you can't wash it off. It even gets inside the produce! Our glorious (NOT) FDA doesn't even require produce to be labeled as Apeel, so ask the store you're shopping at.

[@luluandmeow]

Another tip is to keep electric/computer cables neatly out of the way and if you have pets that run around your feet, be aware of where you step, also to avoid hurting them

[@mchagawa1615]

Super interesting and important! Thank you

[@luluandmeow]

Good morning from London Dr Greger, this is really inspiring me to exercise even when I don't feel like it. Looking forward to buying How not to Age, best wishes to you and all your viewers

[@rezlogan4787]

The wisdom of the meditating warrior monk living on a vegetarian diet and practicing high kicks (balance training) all day is once again validated by science.

[@WeCelebrateEatingPlants]

Thanks Doc and staff 🥦❤

[@Laura-yo3nf]

I am a 26 year old woman and I was diagnosed with osteoporosis in 2019 (t-score - 4,5 back then). Unfortunately, I often feel alone with this as my age group is naturally less likely to be considered. I have already fractured myself doing everyday tasks without medical trauma. However, thank you so much for this video, it puts a proactive act on my anxiety (it's especially bad in autumn and winter because of the slippery pavements, yet I move outside for two hours a day).

[@sudd3660]

this is common sense, when you fall you do not solve it by making your bones strong enough to not break, but stop falling, much better approach and healthier, solving the root cause.

[@carollen5633]

If you can.

[@IceBoNeZ]

​​@@carollen5633Prevention is always better than cure. It what scenario would it 'not' be possible to prevent & avoid falls...?

[@bburnsga]

@@IceBoNeZ True. I've fallen a couple of times in the past year or so. Tripped over a cat, or a rug. Mostly not paying attention. At 68, I can't keep doing that, I need to be mindful of where I'm stepping, & I need to get back to working out & building my core (Core Secrets is great!) & muscles in general, & working on my balance.

[@AndrewPawley11]

I love this channel!

[@liviacotto7647]

In addition, if you exercise and fall down your bones are stronger, even if you have osteoporosis. It happened to me some years ago, I falled on the floor and had nothing, apart from fear

[@alejandrainfante5232]

Me gusta mucho este canal que nos muestra cómo cuidarnos para tener una buena salud.Muchas gracias Doctor Greger.

[@erelpc]

Fell*

[@WeCelebrateEatingPlants]

Please make sure your non slip mats on the shower floor are secured well or they become an even worse slip risk!!

[@bburnsga]

Great tip!! And rugs in the home, as well!

[@bburnsga]

Great info! It's very clear that I, at 68, need to get back to working out. I've been lazy for years...need to change that.

[@Igorzivanovicc]

As a fitness trainer I put strong emphasize on excercise - especially on older clients.

[@wadepatton2433]

As a fitness trainer you should know about fenugreek for helping older folks with declining hormones. Dr. G talks about it elsewhere. More testosterone will naturally help the workouts and the muscle mass. HTH.

[@ivyclara9782]

I exercised all my life, yet slipped on ice and broke a hip at 59. I totally recovered, however now I educated myself on different cleats for footwear. I highly recommend stabilicers maxx. Had I known, I never would have fallen.

[@trevorregay9283]

Ouch! ....well, as I age, I'm finding myself becoming more aware of the weather and the possibilities of hazardous conditions, especially when its cold out...not to say that the fall weather doesn't present its challenges as well with wetness and slippery leaves.......but getting back to the cold and ice, many times I find myself simply avoiding going out in it simply due to weighting the risk of whatever it is I'm going out for versus falling.....I'm 61, male, and believe I have fairly strong bones, but......I realize my days of being tackled on the football field and jumping right back up without a bruise days are LONG gone......anyway, glad to hear you recovered and found a solution....I do own a pair of slip on cleats or spikes, but I'm not convinced those will always save the day for me.....

[@melissamiller2696]

I think this is an advertiser saying this.

[@ivyclara9782]

I have no affiliation with Stabilicers. After I broke my hip, my daughters went out on my icey driveway and tested out 4 cleats I purchased. I was unaware of these products prior to my fall. I live in South Dakota and face ice 6 months out off the year. I have not fallen on ice for 7 years , since using cleats. @@melissamiller2696

[@bburnsga]

@@melissamiller2696 Maybe, but maybe not. I actually bought some of those for my late daddy & uncle, years ago. Honestly though, I don't think they ever wore them, lol.

[@morganwalsh1049]

Elderly patients are often deficient in vit B 12 whose deficiency symptoms include balance disturbances. If the deficiency is severe, they are often unable to stand without support. This militates toward more sitting. B 12 deficiency, if chronic, takes 4-6 months of supplementation to correct. A cheap fix to get back to mobility without fear.

[@JustJamey]

Is there a way to auto like everything he shares with us? 😂❤🥦 💪🏼

[@towritemichelle210]

Right?!

[@JackMyersPhotography]

Taiji, with a good teacher, and kettlebell swings. I’d wager that doing the 24 Form (Chen style) aka The Government Health Form done five times, and several sets of kb swings, also done correctly would strengthen and fall inoculate most people far beyond their expectations.

[@shellym79]

My mom keeps falling because she is severely over medicated. She's on muscle relaxers, benzos, narcotics, gabapentin, sleeping pills and Benadryl. Her doctors dont seem to care in the least that she's fallen many times. Mostly at night after she's taken all these pills. She thinks it's all perfectly safe because the Dr prescribed it so she has zero interest in exercise or decreasing the pills. 😒

[@bburnsga]

That's so sad. Most everyone taking meds of any kind are over-medicated. Sad thing is, the meds aren't prescribed to heal, but to perpetuate the problem. Best to go to a naturopath & see if by eating better, & taking supplements, the meds can be stopped. But so many are like your mother, they think they're perfectly fine because the doctor prescribed them. After the past 3-4 years, many are now having their eyes opened to the ineffectiveness (& in many cases, uncaring) of the medical establishment.

[@knuglear6936]

keep up the good work

[@KonradNielsenDK]

👍👍👍

[@CARLiCON]

makes you wonder how many people started taking calcium supplements, supposedly to increase bone density to avoid fractures, only to then deal with with supplement side effects, yet it made no difference in fracture risk..oh well maybe there's a placebo effect where those taking supplements are more likely also to do the 3 things you stated that actually do make a difference: stop smoking, be active & eat well

[@bburnsga]

I had osteopenia for about 20 years, with no improvement. Started taking Mercola Calcium with Vit D3 & K2 -- the K2 is necessary, as it tells the D3 to go to the bones & teeth, rather than the bloodstream where it causes problems. I had the first NORMAL bone density scan in 20 years, after having been on that for over a year! I've since changed to Mercola Vit D3 & K2, without the calcium...will be interesting to get another DEXA scan & see if my density is still good. But Calcium by itself? Not good, from the research I've done.

[@alex3261]

Well, in the’70s it was the global coolinf and the ice age scare.

[@trevorregay9283]

Lets add in some canes, walkers and roll-ators .....although, I realize trainers frown on this equipment at times, but some people simply need these to get around to help prevent falling.......so, there is no shame in using this stuff in addition to exercising....

[@towritemichelle210]

Excellent point!!

[@trevorregay9283]

@@towritemichelle210 Thanx!

[@bburnsga]

So true. I know older people than I (I'm 68) who will NOT use a walker or cane due to pride. That's just asking for trouble. I need to get back to exercising, especially building my core, but if at any time I need a walker, rollator or can, I will use it!

[@trevorregay9283]

@@bburnsga yes....stay safe and .....live long and prosper!

[@patriziaascani7036]

Grazie, cosa ne pensa dei bifosfonati per curare l'osteoporosi. La segua sempre con fiducia.

[@KJSvitko]

EXERCISE, yoga, stretching, resistance weights, and balance exercises are all great options. Stay active. Get off the couch. Get of the iphone or ipad and go outside for a walk or bicycle ride. Riding a bicycle improves muscle strength, cardiovascular health and balance.

[@betzib8021]

I do not want to be afraid of my environment.

[@bburnsga]

Not afraid...but mindful, for sure.

[@betzib8021]

@@bburnsga I don't want to stop playing soccer with my grandkids...I'm mindful...but I fall.. sometimes they fall with me....I go to my doc and they ask have you fallen in the last 6 weeks. I say...yes...a lot.

[@bburnsga]

@@betzib8021 Lol, how old are you? I'm 68, so need to be careful. That said, had I continued to be active & to exercise throughout the years, I'd be more in shape for such things. As is, I need to start back getting into shape, & to do balance work!

[@betzib8021]

@@bburnsga well...I answered you...but don't know where it went.. so I'll try again. I'm 80. I have loved growing older...but some parts I could've made better if I'd had the information that I do now. It sounds like you've got so much going for you. I wish I could work out with you.

[@trevorregay9283]

So, it would appear the often asked question of which came first, the fall or the broken hip has been answered here. I recall many times the theory being presented that a weak hip broke in an elderly person who then fell as a result of it, as opposed to someone with a weak hip falling and breaking it.......I do wonder if the doctors can determine which happens first when they look at the x-rays??? This vid seems to suggest that someone's hip rarely breaks under someone's own body weight that would result in causing a fall.........

[@aroundandround]

The qualifier “osteoporosis” can just be removed from the title.

[@Hyperion1040]

BigPharma has different opinion 😉

[@bburnsga]

Amen to that. Drugs, drugs & more drugs....translating in to money, money, & more money for them. Shame on them!

[@samiryan214]

Try not to fall guys~ even it's called accidents for a reason. lol

[@WarrenRedlich]

Publish your videos on X also

[@allencrider]

Give Elon Musk free content?

[@mellocello187]

Wrong. Vertebral compression fractures are not from falling, nor are hip fractures. Hip fractures are spontaneous. People do not fall and break a hip, they break a hip and fall. Denser bones are not necessarily healthier bones if they are dense due to Rx that prevents breakdown of old bone. Old bone is brittle, but the bones will appear more dense on a scan. Sorry, this person does not know what he is talking about. Think about it: the typical fall would result in a broken wrist, a hit head, etc. Who breaks a hip when falling? Osteoporotic. The reason the exercises result in fewer fractures is because they improve bone density.

[@andrew_schaeffer]

But what about minute 1:30? "...a symptomatic vertebral fracture is rarely 'spontaneous'..."

[@mellocello187]

@@andrew_schaeffer Just because he is saying it doesn’t make it true! Compression fractures, think about that phrase. The bone is compressed (gravity) and sinks down into itself. How does that happen if not spontaneously? That is not how a bone would break from a fall.

[@ExtraSubtle]

"Most Important Thing for Preventing Osteoporosis Bone Fractures" is to not be a vegan. 😂

[@carollen5633]

@ExtraSuble/// wrong.

[@dionysusnow]

You might want to ask yourself why you're so worried about your diet that you have to attack other people's food choices.

[@IceBoNeZ]

Wrong.

[@IceBoNeZ]

Provide the non industry funded evidence that proves being vegan increases fracture risks...?

[@towritemichelle210]

Source?😂