Consuming a higher level of dietary protein can help protect seniors from hip fractures, according to the findings of a new study.

Researchers analyzed the daily protein intake of 946 seniors for the results, which are published in the journal Osteoporosis International.

They found that individuals who were in the lowest 25 percent of dietary protein intake had approximately 50 percent more hip fractures than those who consumed greater amounts of dietary protein. Those who suffered hip fractures consumed less than the 46 grams of dietary protein per day recommended for adults.

The study’s lead author Marian Hannan, D.Sc., recommends that older women consume at least 46 grams of protein per day, and that older men consume at least 56 grams of protein daily.

This can come from both animal sources such as meat, poultry, fish, eggs, milk, cheese and yogurt, as well as plant-based protein sources such as legumes, grains, nuts, seeds and vegetables.

In addition, regular exercise can help build stronger muscles and improve balance to minimize the risk of falling.

More than 95 percent of hip fractures in people over the age of 65 are caused by falls and can lead to severe health problems, including decreased quality of life and premature death.

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