How to avoid falls and fractures?

In old age, the likelihood of falling and getting injured is much higher. Especially in women during menopause. Typically, at this age, deteriorating eyesight, weakened muscles, and sometimes have to take drugs that violate the coordination of movements. In addition, women often develop osteoporosis - a disease in which bones gradually become more fragile.

During menopause, estrogen content decreases, which leads to a rapid decrease in bone density. Many older women are unaware that they have osteoporosis. To diagnose the disease and to identify the risk of fractures using densitometry - a method study allows to determine bone density. Based on these results are accepted therapeutic and preventive measures.

How can I prevent osteoporosis?

Previously it was thought that osteoporosis can be prevented by increasing calcium intake. Deficiency of this trace element accelerates bone loss, but its large consumption does not always contribute to the strengthening of bones. Upgrading of bone tissue requires the presence of vitamin D, calcium absorption улучшающего. Osteoporosis develops when bone destruction is faster to update.

Vitamin D is needed to prevent hip fracture in postmenopausal women. According to studies, intake of this vitamin reduces the chance of serious injury. Only in the U.S. each year 250 000 cases of hip fracture in elderly people.

Treatment of osteoporosis - the best prevention of fractures

There are drugs to treat osteoporosis, help, in particular, to prevent vertebral fractures. For example, raloxifene increases bone density not only in the hip joint, but also in the spine. This drug significantly reduces the frequency of vertebral fractures in women with osteoporosis, but has side effects, including hot flashes and cramps of the lower extremities.

Clinical studies have shown that raloxifene reduces the degeneration of bone tissue and the likelihood of vertebral fractures by 35-50%.

In addition, for the treatment of osteoporosis treatment, containing bisphosphonates, calcitonin, estrogens and teriparatid.

How to reduce falls at home

For many older people, even their own house conceals many dangers. By the fall could spread out all over the mats, runners, rugs, dog-eared carpets, electrical cords, slippery floors and steps. According to statistics, most accidents involving elderly people is due to improper flooring in the living room, bedroom, bathroom and hallway.

The most dangerous room - bathroom with conventional surfaces (slippery tub or shower without roughness and slip mats) and a toilet with a loose, or too low a seat, from which the elderly person is difficult to get up.

The next high-risk spots - stairs, especially poorly lit, with no railing and with uneven steps.

In third place in this sad list - kitchen with poor lighting, shaky stools and cabinets, which have to stretch or bend low.

Prevention of falls

Prevention of falls - the main measure to avoid severe consequences of osteoporosis. Brittle bone grows together a long time, so even a minor injury takes a long time an elderly person down. Here are some tips to prevent falls:

· Follow the security of the surrounding space.

· Be careful when walking on the carpet, looking at his feet, so as not to stumble and not catch the cord. Install handrails on stairways and in the bathroom.

· Bed on the ladder slip coating. Do not cover floor wax and immediately wipe off spills. Not tyanites to high the regiment. Use the ladder with handrails.

· Do physical exercises that strengthen muscles and develop a sense of balance (yoga, Chinese gymnastics tai chi).

Within a few weeks after classes begin tai chi in the elderly by almost 50% improved coordination of movements and reduces the risk of falls. Before class, consult with your doctor.

How to protect yourself when falling?

The best way - to learn how to fall: at the right time to include their reflexes and effectively grouped. The risk of fracture of the spine or femoral neck will be lower if you manage to land on the hands or at the time of the fall for something to grab. The damage from a broken wrist or hand is considerably less. If still you broke the neck of the femur, for the full return of mobility is necessary to pass a timely rehabilitation.

Effect of drugs

Ask your doctor or pharmacist about the side effects of your medications. Some medications cause dizziness, blurred vision and poor coordination of movements.

Properly dress

To ensure good adhesion, wear low-heeled shoes with rubber soles. Shoes with leather soles and high heels for you now banned. It is better to choose clothing that protects the hand and thigh in a fall.

Limit alcohol

Alcohol not only impairs the coordination of movements, but also to prevent recovery of bone tissue. His method also increases the risk of falls and fractures.

Movement - life: learning to keep my balance while walking

To maintain balance while walking, you can not hurry. It would seem that a sedentary lifestyle solves the problem, but in fact it only exacerbates it. Equilibrium provide many factors: correct posture, strong muscles, good coordination of movements, vision and hearing. Below are simple ways to develop these abilities. Adhering to these rules, you will learn how to maintain balance and can lead an active lifestyle.

Move more

Movement is necessary. Without regular load the muscles and joints weaken, which causes difficulty in retaining the balance. The stronger the human body, the greater his chances of a healthy normal life in old age. Exercise strengthens muscles, improves posture, coordination and stability. As always, before increasing the load, should consult a doctor.

* Posture. Over the years, people began to sit and stand differently than in his youth. Changes in posture leads to a deterioration in the ability to keep balance. Improve posture will help elementary exercises. Based on the stable chair, turn stand first on one leg, then on the other.
* Development of muscles. Strong muscles of the torso and the legs will help you quickly regain the ability to keep balance. Strength training selected individually (preferably with the participation of the doctor). Lack of physical activity weakens the muscles. Exercises return of the lost tone and flexibility - yet another important condition for the development of a sense of balance.
* Coordination of movements. With age, a man ceases to control posture, movement and body position in space. This can lead to dislocation and tension in the fall. Correct posture and regular exercise prevent this. Develop coordination of movements also help to yoga and tai-chi.

Check vision and hearing

With age, eyesight and hearing are weakening. It can also lead to loss of equilibrium.

* Vision. Impaired vision sometimes becomes the cause of falls. Selection of the correct glasses and timely diagnosis of eye diseases (glaucoma, cataracts) significantly improve the ability to see. Therefore, regularly visit the ophthalmologist.
* Hearing. Even small changes can lead to hearing loss downfall. Regularly visit otolaryngologist and if necessary, use a hearing aid.

Additional tips

To maintain balance while walking can do the following:

* Get up from his chair and out of bed slowly. This will help prevent drops in blood pressure, which cause an imbalance.
* Properly organize the space around them:
o All rooms should be well lit.
o Timely forget to remove foreign objects from the floor.
o Nail or glue the edge of rugs and carpets to the floor.
* Wear flat shoes with a wide nose and a rubber sole. Not walk barefoot or in stocking feet.
* To improve balance, use a cane.

With many age-related changes little can be done, but the ability to keep a balance - not one of them. Becoming a recluse is not necessary. It is better to take care of security while walking, that is, their health and, ultimately, life.
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