OSTEOPOROSIS: HOW TO LIVE AN UPRIGHT LIFE
Expert Tips To Avoid Falls
Older people experience falls much more often than younger ones. In fact, one-third of Americans 65 or older have fallen at least once, the American Academy of Orthopaedic Surgeons reports.
A healthy lifestyle and a few precautions can help reduce the risk of falling and help you maintain important bone mass:
Get checkups every year. Be sure to include a full cardiac exam, because heart disease and blood pressure issues can cause dizziness or lightheadedness. Also, have your vision checked: Changes in vision can be subtle over time.
Eat the right foods. In addition to adequate amounts of bone-building calcium and vitamin D, your diet should include plenty of fruits and vegetables. This adds bicarbonate to the body, which reduces calcium excretion and loss of bone mass.
Don't smoke. Smoking is not only a major cause of lung cancer, respiratory disease and heart disease, but it also decreases bone density and affects the ability of your body to absorb calcium.
Limit alcoholic beverages. A recent study found that when rats were given large amounts of alcohol, the genes needed to maintain bone mass were disrupted. Moderation (one drink a day) is recommended.
Exercise. It will help maintain agility, strength, balance and coordination. Stretching improves flexibility, and light weight training will strengthen muscles. Dancing and swimming are good choices. If you're out of shape, see your doctor before you start a new regimen.
Take a safety inventory. Get rid of clutter, and create clear walkways in every room and hallway. Install grab bars and handrails, especially in bathrooms and bedrooms, if necessary, and use nightlights.