Over 6.8 million bone fractures diagnosed every year. Seniors are at a particularly high risk of suffering from bone fractures. The International Osteoporosis Foundation reports that one in three women and one in four men over 50 experience them. Many of them could have been prevented with the right precautions in advance. If you are a senior or anybody suffering from a loss of bone mass, you should follow the tips listed below.
Identify your risk factors
Some people are at a higher risk of suffering bone fractures than others. The prevalence is higher for women than men. Seniors are also at a higher risk, since bone mass tends to decrease with age.
However, demographics aren’t the only risk factors to worry about. Smokers are at a significantly higher risk of suffering from bone loss and suffering from fractures than nonsmokers. People that live sedentary lifestyles are also at a higher risk.
If you meet any of these criteria, you should speak to your doctor. Find out if you are showing signs of bone loss and try to take corrective action.
Exercise more frequently
Exercising regularly can significantly minimize the risk of bone loss. You don’t need to engage in highly intensive exercise for extended periods of time. Going on a brisk walk for 25 minutes a day can make a pretty big difference.
Look for new sources of calcium
Most people don’t get enough calcium in their diets. This is especially true with people that don’t like dairy or are lactose intolerant. Fortunately, there are plenty of other sources of calcium. You can try eating celery and other leafy vegetables, tofu, legumes, a variety of nuts and red meats to get the calcium that you need to keep your bones sturdy and healthy.
Don’t be afraid to try supplements
Changing your diet can be a good way to improve bone health. However, sometimes dietary changes won’t be enough.
The good news is that there are a lot of supplements that you could try. You may want to look into using them to slow or reverse the effects of bone loss.
You can also consider HGH injections. You can learn more about cheap growth hormone options if this is something that you are interested in pursuing.
Minimize the clutter in your home
Clutter is one of the biggest causes of falls for people of all ages. It is an even greater risk for senior citizens. The more objects that you have a littering your home, the higher the risk that you will trip and fall will be.
Take some time to go through your home on a regular basis and look for things that you can get rid of. Even if something is not on the floor, there is a chance that you could bump into it or have it throw off your depth perception and increase the likelihood that you will lose your balance.
Try to change the direction of your fall to minimize the risk of fracture
The direction of your fall will change the likelihood that he will fracture a bone. Hips are the most likely bone to break during a fall. The easiest way to break one is the fall sideways. You are least likely to break a hip if you fall backwards. If you are starting to fall, try to change the direction to minimize the impact of the blow.
Use guard rails while bathing
Seniors are the highest risk of falling while they are showering or bathing. It is a good idea to have guard rails installed so you can catch your balance if you start to fall. The cost of installing guard rails is tiny compared to the financial cost and physical agony of a fall.