Last time, we talked about osteoporosis – the silent condition that gradually weakens our bones without us even knowing it’s happening.
Several readers asked me afterwards, “If my bones are more fragile, what should I be doing?”
It’s a good question.
The answer isn’t to wrap yourself in cotton wool or stop enjoying life. In fact, doing less can sometimes make things worse.
What we really need to think about is something far more ordinary.
Falls.
Most of us don’t imagine we’re going to fall. We think it happens to “older people”, or to someone who’s particularly frail. Yet every day, people of all ages trip over a doorstep, miss the last stair, slip on a wet floor or simply lose their balance for a split second.
Usually it’s nothing more than a bruised knee and a bruised ego.
But sometimes, especially as we get older, that one unexpected stumble changes everything.
I’ve met people who were fit, independent and still driving, only to break a hip after tripping over the edge of a rug. They weren’t ill. They weren’t careless. They were simply unlucky.
The consequences, however, can last for months.
A broken bone is painful enough, but it often steals something much bigger – confidence.
After a fall, many people become frightened of walking outside. They avoid the shops. They stop meeting friends. Even a short walk to the garden feels risky.
Ironically, the less they move, the weaker their muscles become, making another fall even more likely.
It’s a cycle that’s surprisingly easy to slip into.
The good news is that many falls can be prevented, and the changes don’t have to be expensive or dramatic.
Start by looking around your own home.
That favourite rug which curls up at the corner? It may have been there for years, but it only needs to catch your foot once.
Loose electrical cables, clutter on the stairs and poor lighting are other common culprits. We’ve all walked through a dark hallway thinking, “I know this house like the back of my hand.”
Until one day we don’t.
Good footwear makes more difference than many people realise. Slippers that are loose or worn smooth underneath may be comfortable, but they’re not always the safest choice.
Then there’s exercise.
I know what some of you are thinking.
“Easy for you to say.”
But preventing falls doesn’t mean running marathons or joining a gym. Simple activities that improve strength and balance can make a remarkable difference. A daily walk, standing on one leg while holding the kitchen worktop, gentle chair exercises or Tai Chi can all help keep muscles and reactions working well.
Our bodies have an annoying habit of following the rule: use it or lose it.
Vision is another often-forgotten factor. If you haven’t had an eye test for a while, it’s worth booking one. Sometimes a new pair of glasses can reduce the risk of falls more than any exercise programme.
And don’t ignore dizziness.
Feeling light-headed when you stand up, or finding yourself suddenly unsteady, isn’t just something to shrug off. It could be related to your blood pressure, an inner ear problem or even one of your medicines. A conversation with your doctor or pharmacist could uncover a simple solution.
The important thing is not to become afraid of living.
Yes, our bones become a little more fragile as the years pass. Yes, accidents happen.
But staying active, keeping your muscles strong and making a few sensible changes around the home can do far more for your independence than sitting in an armchair worrying about what might happen.
After all, none of us can avoid getting older.
What we can do is give ourselves the very best chance of growing older well.
Until next time, keep moving, keep smiling, and remember that looking after your bones also means looking after the body that carries them every single day
The Daily Durian (zaynp100@yahoo.com) is a content creator under the Newswav Creator programme, where you get to express yourself, be a citizen journalist, and at the same time monetize your content & reach millions of users on Newswav. Log in to creator.newswav.com and become a Newswav Creator now!
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