Osteoporosis

Risk Reduction Techniques

To reduce the risk of falling and breaking a bone: Personal Checklist

Don't drink alcohol to excess. You have a higher risk of falling. Drinking alcohol while you are taking certain prescription drugs can also make it more likely you will fall. Talk to your doctor if you think your drinking has become a problem.
Talk to your doctor about a program to strengthen your leg muscles through walking or weight training.
Consider taking tai chi to promote balance and fitness.
Have your eyesight checked regularly.
Use proper technique when lifting heavy objects-bend at the knees, keep your back straight, and above all don't stoop. Ask for help when you need it.
Wear flat, rubber-soled shoes with a wide toe, or use a cane or walker to assist you in keeping your balance.
Be especially careful when taking blood pressure medication, since lowering the pressure too much might cause you to feel lightheaded or dizzy upon standing.
If you already know you are prone to falling, you should consider wearing hip protectors that can be ordered over the internet.

Around the Home

Review a complete list of your medications, including prescription, over-the-counter and dietary supplements/herbal preparations, with your doctor or pharmacist to reduce the chance of duplicate and/or additive side effects such as confusion, drowsiness, loss of coordination, blood pressure that is too low when first standing up.
Keep rooms well lit, especially if you have trouble with your vision.
Use nightlights in bathrooms, halls, and bedrooms, or leave a light on and leave the door open a crack.
Keep floors free of objects you could trip on. Do not run electrical cords across traveled areas.
Install railings and lighting at any steps, especially outdoors for safety in bad weather. Consider a handrail by the bathtub.
Install wall-to-wall carpet, or non-skid mats on the floor instead of throw rugs.

The development of this topic was funded in part by the Ohio Department of Health.

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Last Reviewed: Apr 14, 2006