A new study out of Harvard University has found that senior citizens may be able to reduce their risk of hip fractures by consuming adequate levels of dietary protein, as opposed to seniors who do not consume enough.

The findings are part of a study supported by the National Institute of Arthritis and Musculoskeletal and Skin Diseases, a branch of the National Institutes of Health (NIH). In the study, the diet of nearly 1000 seniors was examined in regards to the amount of protein that was being eaten. What experts observed was that the individuals who fell into the lowest 25^th percentile in terms of dietary protein intake had a 50% greater likelihood of experiencing a hip fracture. In fact, those who suffered hip fractures actually consumed less than the recommended daily allowance of protein for adults, or 46 grams.

The findings support previous research that found that a relationship did exist between the amount of protein in a person’s diet and their risk of experiencing a hip fracture. Other studies had examined the relationship between dietary protein and bone mineral density, but experts believe that protein may have an even greater protective effect by enhancing muscle mass strength in the legs.

As a result of their findings, doctors recommend that older women consume at least 46 grams of protein each day, and that older men get at least 56 grams each day. Good sources of protein include meat (fish, beef, pork and chicken), dairy products like yogurt and cheese, legumes (beans, lentils) and whole grains.

In addition to dietary considerations, it is important to incorporate regular exercise into a healthy lifestyle. Physical activity serves to build and strengthen muscles, as well as improve balance. Elderly citizens should also employ certain precautionary measures that include reducing fall hazards at home and maintaining accessibility to emergency contact information.

As the population of this country ages, skeletal injuries will become an increasing problem. Currently, more than 25 million elderly people (over 50 years of age) in the U.S. suffer from low bone density, either as osteoporosis or osteopenia, a precursor to osteoporosis. These bone conditions not only increase the likelihood of experiencing a fall, but can raise the severity of the injury, as well.

Greater than 95% of hip fractures in people over the age of 65 years are caused by falls. These accidents can be serious and can severely compromise a person’s quality of life and lead to premature death.

It is for this reason that health experts encourage people to maintain a healthy diet and engage in adequate amounts of exercise, especially as a person gets older. Taking proper steps to prevent injury is the best way to protect oneself from injury and ensure a good quality of life.

If you are concerned about your diet, speak with your doctor or a dietary expert. For more information about dietary recommendations, visit the website for the U.S. Department of Agriculture. For more information about osteoporosis, visit the homepage of the National Osteoporosis Foundation.