"It is not always a disaster," Platts-Mills says. Your doctor may be able to adjust your regimen to reduce the risk of these side effects.Įven if you do break a bone, remember that plenty of older adults do make a full recovery and get back to their normal lives. So once a year, ask your doctor to review all prescription and over-the-counter medications and vitamins or supplements you're taking. Getting your vision checked regularly can help, too.ĭrug side effects and interactions can lead to symptoms, such as dizziness, that increase your risk of falling. These can include getting rid of area rugs and keeping your floor tidy and free of shoes, clothes, books, electrical cords, and other items. Take fall prevention measures. Simple steps such as removing trip hazards throughout your living space can help make your home a safer place. For more severe bone loss, doctors may also recommend medications, such as bisphosphonates or anabolics, for some patients. If your bone loss is mild, these might include exercise, as described above, as well as eating a healthy diet with plenty of whole grains, veggies, fruits, and foods rich in calcium. If the test reveals you have osteoporosis or the less severe form of low bone density, osteopenia, your doctor can recommend steps you can take to improve your bone health. (Men should ask their doctors whether they're candidates for screening.) Preventive Services Task Force recommends all women age 65 and older (and younger women at risk for osteoporosis because of a past history of hip fracture, smoking, heavy alcohol consumption, or low body weight) receive a bone density screening. Bones lose density and strength as they age, which leads to a greater risk of fractures-and that's especially true for women after menopause. The National Institute on Aging recommends older adults incorporate aerobic, strength, balance, and flexibility exercises ( visit their website for examples).īoth strength training, such as weight lifting or working with a resistance band, and aerobic, weight-bearing exercise, such as walking and running, also provide an additional benefit: They can help you build bone strength. The programs evaluated in the study included a mixture of techniques, such as strength training, walking, balance and flexibility exercises, and tai chi. In one analysis published in 2017 in the International Journal of Epidemiology, scientists reviewed 15 randomized controlled trials and found that exercise programs significantly reduced older adults' risk of falling. Research shows that getting a variety of types of exercise can help reduce the risk of falls. "It's like putting money in your bank."īuilding muscle and bone strength now can not only help reduce your risk of falling but also help you recover more easily in the event that you do fall and break a bone. It's best to start improving your strength and balance long before you take a fall, Tang says.
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