Staying Fracture-Free
by Pamela M. Peeke, MD, MPH
A diagnosis of osteopenia or osteoporosis is not a death sentence. Rather, it's a warning that you have to pay more attention to your lifestyle habits and your surroundings. For women don't die from osteoporosis; instead, they die from complications related to the fractures that occur with severe osteoporosis.
If you haven't already, start learning as much as you can about how to improve bone health through exercise and nutrition. Ask your health care professional for guidance. I want to talk to you about the kind of changes you should make in your environment to protect yourself from falls and those life-threatening fractures.
Your Home
The U.S. Centers for Disease Control and Prevention estimates that 60 percent of fatal falls in older adults occur in the home. Make sure you don't stumble into that category by checking the following:
Stairways. Make sure they are well-lighted and don't have any loose boards or carpet on them that could cause you to trip. Install handrails on both sides of the stairs.
Bathrooms. Install grab bars on the walls around the tub, make sure you have a non-skid rug on the floor and use a rubber mat or adhesive strips to prevent falls in the shower. Also make sure it's well-lighted, and add a night light for extra security when you get up at night.
Bedrooms. Put a lamp and flashlight near your bed, keep the floor clear of clutter and make sure you have a clear route to the bathroom.
Living areas. Make sure throw rugs are tacked or taped down securely. Keep pathways clear of electrical wires and loose objects that could trip you. And don't use chairs or stools to stand on to reach high places.
Your Lifestyle
Exercise. Although physical activity is critical for bone strength and development, it's just as important in maintaining strong muscle, flexibility and balance, all of which will help prevent falls. Try to avoid activities that require twisting your spine or bending forward from the waist, such as regular sit-ups, toe touches, or swinging a golf club.
