Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota
Falls are the leading cause of doctor visits, emergency room visits and hospital admissions. Take these steps to prevent fractures and hopefully you will also prevent falls.
- Do strengthening exercises. It does not matter so much what exercise you choose. Just find something you enjoy and keep doing it, every day, if possible. You will continue to lose bone mass if you do not get active and stay active.
- Get enough calcium. Try to consume as much calcium as possible in food and take calcium supplements if your doctor advises.
- Get enough Vitamin D. To absorb calcium, our bodies need Vitamin D.
- Get enough protein. Skeletal muscle serves as a storage place for protein in the body
- Talk with your doctor about new methods that are being developed for preventing fractures.
Even if you have never lost your balance or tripped and fallen, simply being afraid of falling can affect your quality of life. That fear can make you less confident, more depressed, and even more isolated from others.
Begin by making your home “fall-proof” with these steps.
- Remove things you can trip over, such as papers, books, clothes, shoes.
- Remove small throw rugs or use non-slip liners underneath rugs to keep them from slipping.
- Keep items you use often in cabinets you can reach easily without using a step stool.
- Have grab bars installed by a professional next to your toilet and in the tub or shower.
- Use non-slip mats in the bathtub and shower.
- Improve lighting in your home. As we get older, we need brighter lights and less glare to see well.
- Have handrails and lights installed on all staircases.
- Wear shoes that give good support and that have thin, non-slip soles. Avoid slippers and athletic shoes with deep treads.
If you would like more information on “Fall-Proof your Home to contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus – University of Minnesota at waldn001@umn.edu. Be sure to watch for more Family Living Focus™ information in next week’s paper.