Protect yourself from broken bones
People with osteoporosis can be quite prone to having broken bones as the disease makes the bones brittle. Seniors too are a vulnerable lot. However, almost anyone can get a broken bone, here are some tips to prevent breaking bones.
Exercise for balance and strength
Exercising can improve reflexes, build strength and keep muscles and bones strong. Many people with osteoporosis are afraid to exercise but this should not be the case. Exercising strengthens the bones greatly and reduces the likelihood of breakage during falls. Experts opine that a combination of weight-bearing exercise such as walking, resistance exercise such as lifting weights in addition to flexibility and balance exercises (like yoga or tai chi) will do the trick. However, do check with your doctor as individual health conditions may differ. Those with osteoporosis must avoid high impact exercises like tennis or jogging.
Nutrition for strong bones
Calcium is important for strong bones and rich sources of this are dairy, green leafy vegetables, soya, tofu, nuts and fish.
Look at your medication
Certain types of medication such as sedatives, blood pressure drugs, muscle relaxants, antidepressants, anticonvulsants and some heart medication may cause a lack of co-ordination or dizziness. This increases the chance of falling. Certain corticosteroids put one at a higher risk of osteoporosis and fractures. However, it’s important that you don’t stop any medication without consulting your doctor.
Make your home fall-proof
Clear the clutter in your house. If you have polished floors, go for a carpet or plastic runners. If you are elderly or have osteoporosis, make sure that railings are installed in the bathroom surrounding the toilet and the shower besides hand railings for all stairs.
Certain long-term medical issues may increase the risk of your fall and bring down your overall strength. Arthritis is a disease that can affect your mobility for instance. Vision problems make it difficult for you to see clearly and this may result in falls.