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e researchers followed up with the subjects on a monthly basis for a full year. And they found that perceptions of fall risk have a surprisingly strong influence on the likelihood of actually falling. In fact, 40 percent of the group classified as "anxious" experienced more than one fall, or an injury related to a fall, during the yearlong follow-up. And that's despite being at low physiological risk. e "stoic" group, however, largely underestimated their fall risk. Yet only one in three of this group experienced falls over the course of the year, pointing to the protective effect of a positive outlook, low reactivity to stress and emotional stability. So, according to these results, at least, a good attitude can save your life. Pay More Attention to Your Muscles Of course bone density is important. Osteoporosis plays an obvious role in hip fracture risk. You probably already know that. And chances are good that you're already taking steps to keep your bones strong. But the truth is that strong muscles play an equally (if not more) important role in reducing your fracture risk— because they reduce the falls that cause those breaks. Unfortunately, your muscle tone suffers just as much as your bone density with age, making for a perfect storm in the effort to keep your bones intact. Nurturing your muscles serves a two-fold purpose when it comes to hip fracture prevention. For one thing, the most important muscle in your body is your heart. And heart disease is an independent risk factor for hip fracture. One recent study revealed that heart failure patients have hip fracture rates that are four times higher than their heart healthy counterparts. And stroke raises fracture rates fivefold. But beyond this common thread, the simple fact is that strong, well-nourished muscles work better. And balance, strength and coordination are essential to staying on your feet. Natural Strategies to Keep You on Your Feet Calcium, potassium and magnesium make up a traditional combo for heart health. But these electrolytes also keep the rest of your muscles moving like the parts of a well- oiled machine. Electrolyte imbalances can lead to tremors, weakness and painful muscle cramps. But a shot of 600 mg of calcium, 400 mg of magnesium and 200 mg of potassium will help to sideline spasms and discomfort that could throw off your gait. Vitamin D, meanwhile, is essential for strength, coordination and balance. A 2011 meta-analysis of 13 different studies showed that supplementing with 800 to 1,000 IU of vitamin D3 daily delivers consistent benefits to both strength and balance. (Just keep in mind that this is more than double the current RDI of 400 IU. So your multivitamin probably isn't going to deliver a big enough dose of D to make a difference.) Finally, getting plenty of exercise is crucial. If you don't tend to your muscles, especially as you get older, they will start to waste away. Simple as that. Regular weight-bearing resistance workouts are one essential way of counteracting the effects of age on your body, helping to maintain both muscle and bone mass. But activities like tai chi and yoga can give you an extra edge against falls—honing your balance and your coordination and heightening body awareness at the same time. Abby's Magazine - Volume 4 Issue 4 | Page 39