Preventing Fractures in the Elderly
Fractures in older adults can have a significant impact on mobility and independence, making prevention a key priority for maintaining a high quality of life. With age, bones become more fragile, and falls are more likely to result in serious injury. However, many fractures can be avoided with the right precautions and lifestyle adjustments.
In this guide, we’ll explore practical ways to reduce fracture risks at home and promote stronger, healthier bones, helping your loved one stay safe, active and independent for longer.
Understanding risk factors for fractures in the elderly
Fractures become more likely as we age due to several interconnected reasons. Recognising these risk factors can help reduce the chances of serious injuries:
- Weakened bones: Conditions like osteoporosis reduce bone density, making bones more fragile.
- Muscle weakness: Reduced strength and balance make falls more likely.
- Poor coordination: Decreased reflexes and slower response times can lead to trips and stumbles.
- Impaired vision and hearing: Difficulty seeing or hearing obstacles increases fall risks.
- Medications: Some prescriptions, such as sedatives or blood pressure drugs, may cause dizziness or drowsiness.
- Home hazards: Cluttered pathways, loose rugs and poorly lit areas can contribute to falls.
Tips to prevent fractures at home
Creating a safe and supportive environment is key to preventing fractures. Consider these practical tips:
Minimise fall hazards:
- Remove loose rugs or secure them with non-slip backing.
- Keep floors clear of clutter, wires and trailing cords.
- Install grab bars in bathrooms near toilets and showers for extra support.
- Use non-slip mats in bathtubs and shower areas.
Improve lighting:
- Ensure all living spaces are well-lit to reduce the risk of tripping.
- Add nightlights in hallways and bedrooms for easier navigation after dark.
Furniture arrangement:
- Keep frequently used items within easy reach to avoid the need for step stools.
- Place sturdy chairs with armrests in sitting areas for better stability when standing up.
Footwear matters:
- Encourage the use of well-fitting, non-slip shoes or slippers indoors. Avoid walking in socks on slippery surfaces.
Maintain strong bones and muscles:
- Encourage regular weight-bearing exercises such as walking or light resistance training.
- Ensure a balanced diet rich in calcium and vitamin D to strengthen bone health.
Regular health checks and professional guidance
Preventing fractures isn’t just about physical changes in the home—health management plays a crucial role too. Here are some proactive steps you can take to help your loved ones:
Bone health assessments:
- Routine screenings, including bone density tests, help monitor and manage conditions like osteoporosis.
Medication review:
- Some medications can cause dizziness or balance issues. A regular review with a healthcare professional ensures prescriptions are optimised to reduce risks.
Vision checks:
● Poor vision increases the likelihood of tripping or falling. Regular eye exams ensure that glasses or contact lenses are up to date.
Balance and mobility assessments:
- Physiotherapists can provide tailored exercises to improve stability and muscle strength.
- Occupational therapists can recommend further home adaptations to promote safety.
When in doubt or if you have concerns about your loved one’s risk of falls, speak with their GP or healthcare provider. Timely intervention can make all the difference in preserving their health and independence.
Improving bone health to prevent fractures
Maintaining strong bones is essential for preventing fractures as we age. Weak bones increase the risk of fractures, especially in the elderly. Fortunately, there are several steps that can be taken to help maintain bone density and strength:
- Ensure adequate calcium intake: Calcium is the building block of bone health. Ensure your loved one consumes enough calcium-rich foods such as dairy products, leafy greens and fortified cereals.
- Boost vitamin D levels: Vitamin D helps the body absorb calcium, making it vital for bone health. Encourage outdoor activities, as sunlight is a natural source of vitamin D. Additionally, foods such as eggs, fatty fish and fortified milk can provide extra support.
- Consider supplements: If your loved one struggles to meet their calcium and vitamin D needs through diet alone, supplements may be a helpful option. Always consult with a healthcare provider to determine the right dosage.
- Encourage weight-bearing exercises: Activities such as walking, hiking or gentle strength training can improve bone density by stimulating bone formation. Aim for 30 minutes of activity most days of the week.
- Limit smoking and alcohol: Smoking and excessive alcohol intake can negatively impact bone health. Encourage moderation and consider support if quitting is needed.
Importance of regular exercise and movement
Regular physical activity is one of the most effective ways to reduce the risk of fractures in elderly individuals. Exercise not only strengthens bones but also improves balance and coordination, which are essential in preventing falls. It’s never too late to start, and even moderate activity can have significant benefits.
Here are some helpful exercise tips to keep in mind:
- Weight-bearing activities: Walking, hiking or dancing can help increase bone density.
- Strength training: Regularly lifting light weights or using resistance bands helps strengthen muscles and improve bone health.
- Balance exercises: Practices like Tai Chi or simple standing leg lifts help improve balance and stability.
- Stretching: Stretching exercises increase flexibility and reduce the risk of muscle strains or falls.
By encouraging an active lifestyle, elderly individuals can build strength and stability, which directly reduces their risk of falls and fractures. Always consult with a doctor or health professional before starting a new exercise routine to ensure it’s appropriate for the individual’s health status.
How Country Cousins can help
If you decide that live-in care is the most appropriate form of care for you or your loved one, your first step should be to contact an introductory live-in care service such as Country Cousins. At Country Cousins, we offer a variety of different types of care at home services, depending on your individual health and care needs.
With more than 60 years of experience, we have extensive expertise in a wide range of home care services. You can trust us to help you find the most suitable carer to support your loved one in line with their personal preferences and wishes. For more information on selecting live-in care for you or your elderly loved one, check out our guide to live-in care.
Talk to our team today
If you are considering live-in care for you or your loved one, get in touch with us at Country Cousins today. We are the UK’s longest-serving introductory care agency, having provided compassionate care to people in their own homes since 1959.
Give us a call today should you have any questions about home care. Our experienced team is on hand to help from Monday to Friday, 8 am to 6 pm. Alternatively, contact us through our online enquiry form.