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Get Started With Caregiving

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Take Charge Tips
Fall Prevention

Eat Healthy

To maintain good bone health and bone strength, aim for these nutrition guidelines:

• Consume 3 servings of low-fat milk products daily
• If I eat less than 3 servings of milk products, then eat calcium-fortified foods such as calcium-fortified orange juice, breakfast cereals, and soy foods

If you do not eat enough high calcium foods, than you may need a supplement.

• Supplements with 200 mg to 1,000 mg calcium
• Supplements with 800 IU to 1,000 IU vitamin D
• Check with your doctor about the right amount for you

Be Active

• At least 30 minutes of moderate physical activity everyday
• Moderate physical activity feels “somewhat hard” and can include walking, dancing, gardening, cycling, swimming, and chair exercises

Get Checked

When you visit your doctor, discuss these important issues that may be related to your risk of falling.

• My medicines
• My risk of falling and how I can prevent falls
• My vision, having an eye exam, and getting new glasses
• A bone mineral density test

Be Smoke Free

Studies show that people who smoke are at greater risk of osteoporosis. Smoking effects bone health in many ways. Consider this important information:

• The longer you smoke and the more cigarettes you consume, the greater your risk of fracture in old age.
• Smokers who fracture may take longer to heal than nonsmokers and may experience more complications during the healing process.
• Significant bone loss has been found in older women and men who smoke.
• At least one study suggests that exposure to second-hand smoke during youth and early adulthood may increase the risk of developing low bone mass.
• Women who smoke often produce less estrogen (a sex hormone) and tend to experience menopause earlier than nonsmokers, which may lead to increased bone loss.
• Quitting smoking appears to reduce the risk of low bone mass and fractures. However, it may take several years to lower a former smoker's risk.

SOURCE: National Institutes of Health http://www.niams.nih.gov/bone/hi/bone_smoking.htm

Be Positive

Take positive steps to make your house safe and a "fall-free" zone:

• Remove things I might trip over
• Secure rugs
• Keep things within easy reach
• Install grab bars in the bathroom
• Use non-slip mats in the bathroom
• Improve lighting in my home
• Use handrails and lights in stairwells
• Wear skid-resistant shoes