As we age, it becomes increasingly crucial to take proactive measures to prevent accidental injuries, particularly fractures. Few important tips that can significantly reduce the risk of falls and fractures, helping you maintain a healthy and active lifestyle.
Firstly, to emphasize that bone density determination alone is not enough, as osteoporosis is common in the elderly. The key to preventing fractures lies in minimizing external damage force, and the formula is simple:
Risk of Fracture = External Damage Force / Bone Density.
Given this, the focus should be on preventing accidental injuries, and here are seven key principles to keep in mind:
1. Be careful, be careful, be careful again: Take extra precautions in your daily activities to avoid accidental injuries.
2. Avoid standing on chairs or stools: Use a stable platform or ask for assistance instead.
3. Stay indoors on rainy days: Wet surfaces increase the risk of slipping and falling.
4. Be cautious in the bathroom: Take extra care during bathing and toilet use to prevent slipping. After bathing, sit comfortably on a chair or bed before putting on underwear.
5. Ensure bathroom safety: Keep the floor dry, install handrails, and use a commode with proper support.
6. Clear clutter before bed: Ensure the floor is clear before going to bed, especially if it’s wet.
7. Night time precautions: Sit on the bed for a few minutes before standing up, turn on lights, and avoid closing the toilet door from the inside. If possible, install an alarm bell for emergencies.
8. Dress while seated: Seniors should sit on a chair or bed while wearing pants and other clothing.
9. Protective measures during a fall: If you fall, stretch out your hands to get support from the ground, aiming to protect your forearms and wrists rather than the femoral neck.
10. Exercise regularly: Walking is an excellent form of exercise. Please engage in outdoor activities to promote bone health, and consult with your healthcare provider about suitable exercises.
11. Maintain a healthy weight: Control your diet to manage weight and avoid overeating. Pay attention to dietary supplements high in calcium, such as dairy products, soy, and seafood.
12. Outdoor activities for vitamin D: Sun exposure contributes to vitamin D synthesis, promoting calcium absorption and delaying osteoporosis.
13. Non-slip bathroom floors: Ensure the bathroom floor is anti-skid to prevent falls.
14. Use handrails on stairs: When ascending or descending stairs, utilize handrails for support.
Remember, one fall can have severe consequences, and prevention is key to maintaining a fulfilling and healthy life. Take these measures seriously, and share them with your loved ones. If you have any concerns or questions, do not hesitate to consult with your healthcare provider.
Wishing you all the best in health and happiness.
