As we age, women – and men – begin to lose density and bone mass, which can make us more susceptible to diseases and bone injuries.
Falls are one of the main causes of injuries among older adults, often resulting in fractures and other serious health problems, according to the US Centers for Medicare and Medicaid Services (CMS).
Since many older adults prefer to live as long as possible, preserving their general health is important. Keeping strong bones and preventing falls can help.
– Know your numbers
CMS recommends that women 60 years or older receive bone density test, also known as a dexa test, since the bones change due to menopause and the decrease in estrogen.
The bone test measures the mineral content, particularly calcium, to determine the density of the bones. According to the results, suppliers may recommend treatments. This test is usually covered by Medicare and other health plans.
– Understand your risks
While bone density decreases naturally over time, the quantity, speed and impact of density loss can be slower, so pay attention to what he eats and drinks, and the amount of exercise and movement he does.
Also, check your family’s health history to help you determine what health conditions can be hereditary. Be sure to share this information with your doctor.
– Eat well and exercise
Consider including foods rich in vitamin D and calcium as part of a balanced diet. Converse with your medical care provider about the possibility of incorporating weights with weights in your training routine.
Do activities such as walking, running and exercises that improve balance and coordination can help you. Is exercise new? Start slowly since any additional movement can have benefits as strength wins.
– Make your environment to the proof of falls
Look around your home – inside and outside. Can you pass safely to tables, chairs and other furniture? Are all insured carpets and floors?
Are there support bars and handrails? Are the discovered floors slippery, even when they are dry? How was your home? Are there holes, cracks, or irregular floors? Address these obstacles and other concerns to make your home safer inside and out.
– Press surely
In addition to ensuring that the clothes do not crawl on the ground – a potential cause of falls – take into account what he uses on the feet.
Use shoes with rubber sole, sneakers, or socks and slipproof shocks. Design this footwear specifically as “internal use only” if you do not want to track external dirt in the home.
– Stay alert
Maintaining annual visits with your doctor can help you solve early health problems and concerns, including bone health. If you have any concerns or feel that something is not right, be sure to comment with your doctor.
While we cannot prevent all injuries, even if we are careful, maintain strong bones, develop our body force and improve balance can reduce the impact of a fall and the speed of recovery – even for other injuries. So, fortify your bones to create a stronger future.
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This information is only for educational purposes and is not a substitute for the advice of a doctor. Consult your doctor before starting an exercise program or making changes to your lifestyle or medical care routine.
