
Osteoporosis is a condition that is characterised by reduced bone density. The bones become more brittle and fragile, making them at a greater risk of fracture. While it is unclear whether osteoporotic bones break after a fall or can cause a fall after they break when stressed, maintaining bone health is imperative in fall risk management.
Good bone health depends on adequate calcium intake from foods such as low fat dairy products, dark green leafy vegetables, sesame seeds and almonds. Weight-bearing exercise such as walking is also important to maintain healthy bones.
Vitamin D regulates the absorption of calcium for strong bones, and thereby calcium may help prevent osteoporosis. It may also help to reduce the incidence of falls, as it helps to maintain muscle strength.
There are a small number of food sources of vitamin D such as oily fish and fortified milk. Our bodies produce vitamin D through exposure of the skin to sunlight. Ten to fifteen minutes of sun outside of peak UV times everyday is recommended for your daily dose of vitamin D.
The benefits of regular exercise are well known, and exercise is an integral part of decreasing the risk of falls. Regular exercise will help to build and maintain muscle strength and bone density and improve flexibility.
To prevent falls, resistance and balance training are recommended. Pilates, for example, is a form of resistance exercise which helps to build core strength and improve balance.
When embarking on any new form of exercise it is recommended to consult with your healthcare professional and make sure that you have the appropriate equipment. Proper fitting shoes when walking will help to prevent falls and other injuries.
As we get older we are also more at risk of age-related vision impairment.Conditions that can affect peripheral and central vision, depth perception and visual acuity can make it more difficult to navigate around obstacles that may cause you to fall.
Eye health is best maintained by having regular eye check-ups and eating eye-friendly foods. Eat foods rich in antioxidants from dark green leafy vegetables and berries, choose omega-3 fatty acids from oily fish such as salmon and anchovies and get your selenium from brazil nuts.
Managing possible hazards in your home environment is vital in preventing falls. Two out of three falls occur at home.
Indoors: floors should be dry with a non-slip surface. If you have rugs on the floors, stick them down. Regularly used items in each room should be kept in easy reaching distance, and you should remove clutter and have adequate lighting.
Outdoors: avoid slippery surfaces and uneven ground. Be on the look out for broken pavers and any pets that you have as they can get under your feet.
If you do have problems with your vision or another health condition that may leave you more susceptible to a fall, seek the advice of an occupational therapist for tips on a safe home environment.
Certain medications can affect your balance, vision and mental alertness leaving you more vulnerable to a fall. If you are taking multiple medications you may be at greater risk of falling. To manage these risks talk to your doctor and your pharmacist about any medications that you are currently using and take your medicine as prescribed.
Did you know? Women are at greater risk of falls than men.
References available on request