Your Checklist to Prevent Falls and Fractures at Home
One in 3 people over the age of 65 fall each year, and 10-15% of those falls result in a fracture. Of all hip fractures—the most debilitating and potentially fatal form of fractures—90% result from falls.
Despite all other risks for osteoporosis fractures, falling may have the most direct effect. That is why we have created a comprehensive checklist of simple steps you can take to prevent falls.
1. Tidy Up Your Home
- Tuck away loose electric cords and other tripping hazards.
- Remove clutter.
- Secure loose rugs to the floor.
- Purchase non-slip mats for the bathtub or shower.
- Check that all handrails are secure.
- Wear rubber-soled, non-stick slippers or supportive shoes in the house.
2. Be Safe After Dark
- Keep the house well lit, and turn on lights before walking down hallways or into rooms.
- Use nightlights.
- Keep a clear path from your bed to the bathroom.
- Keep a lamp or light switch within reach of your bed.
- If you wear glasses, check that your prescription is up to date.
3. Work on your Balance
- Participate in exercises that improve balance. Consider enrolling in yoga or tai chi classes or enlisting help from a personal trainer or physical therapist. And doing the simple Stork Exercise while you brush your teeth is a convenient way to improve your balance and reduce your risk of falling.
- Include a balance of aerobic and weight-bearing exercise to improve muscle strength and stability.
4. Re-evaluate Medications and Supplements
- Ask your doctor if any of your current medications might cause dizziness, make you drowsy, or increase your risk of falling.
- Supplement vitamin D3. The US Preventive Task Force recommends vitamin D supplementation for fall prevention.
- Should you fall, MK4, calcium and vitamin D have been shown in clinical trials to reduce fracture risk. Osteo-K and Osteo-K Minis both have the dose of MK4 (45 mg/day), plus calcium and vitamin D, shown grow stronger bones and reduce fractures up to 80%.
5. Get Your Zzzzz’s
Nevitt MC, Cummings SR, Hudes ES. Risk factors for injurious falls: a prospective study. J Gerontol. 1991;46(5):M164-70. [article]
Tinetti ME. Clinical practice. Preventing falls in elderly persons. N Engl J Med. 2003;348(1):42-49. [article]
Beyond bone health and vitamin D’s effects on calcium and phosphorous, some surprising benefits of Vitamin D include supporting healthy muscle mass and strength, balance, a strong immune system, skin health, brain health, cellular health, intestinal health, lung health, heart health, and neurological health. Vitamin D is an incredibly popular dietary supplement, and many people know they should take it. But how much should you take and does genetics play a role?
Vitamin D does a whole lot more than support healthy bones. Vitamin D supports brain health, muscle size and strength, heart health, mood, pancreas health and insulin balance. This blog discusses six surprising benefits of vitamin D and six more reasons to make sure you get enough of this powerful nutrient.
When it comes to skin damage, there are two major underlying causes. One is caused by decreased collagen production creating the typical lines and that comes with getting older. People who once felt young and vibrant feel uncomfortable when they see crow’s feet, elevens and drier, sagging skin staring back at them in the mirror. The other category of damage, which can contribute to acne, psoriasis, and atopic dermatitis, is caused by chronic inflammation. In this situation, healthy cell turnover is disrupted, creating skin damage, redness and irritation. Fortunately, natural approaches that promote skin health can help.