April 20, 2024


Health know-how

How to reduce the risk of a fracture?

10 Ways to Reduce Bone Fracture Risk

A fracture is a breakage of the bones, and its usual cause is trauma such as an accident or fall. Anyone can get a fracture though it’s more common in people who are old, have bone disease, or people who play sports. Healing from a fracture takes time, and they can make you immobile till you heal as well, depending on where the fracture is. If you’ve ever suffered from a fracture, you must know how the pain and long recovery time can make you wish you could prevent it.

6 Simple ways to prevent fractures

  1. Increase calcium & Vitamin D intake

Calcium is the best nutrition for your bones. Additionally, Vitamin D is equally important as it helps your body absorb calcium and promotes bone health. Meeting the daily requirements for both of them can not only help keep your bones strong but also prevent bone diseases, such as osteoporosis. Adding calcium and Vitamin D-rich foods to your diet can help you meet your daily requirement for each. You can also use supplements for these along with a bone-healthy diet.

  1. Reduce indoor fall risk

Most falls happen indoors, mostly at home. To make your house fall-proof, keep your house free of clutter. Ensure that there are no cords or wires which may lead to a fall. Moreover, good lighting in rooms makes it easier to locate any obstacles in the way. Use anti-slip mats in the washrooms and skid-free rugs to keep you from falling. 

  1. Watch your step outdoor!

Be wary of anything in your surroundings outside the house that may increase your chances of tripping. Don’t use your phone while you’re walking outside, on the footpath, or while climbing the stairs. If you live in a cold climate with snowfall, wear proper shoes that prevent you from slipping. Keep a lookout for any uneven terrain or steps in your way. 

  1. Keep your health in check!

Eyesight plays an essential role in preventing falls and mishaps which lead to broken bones. Consult an eye specialist to check if your eyesight number is in check or do you need to change the number of your glasses. You can find top eye specialists near you through oladoc.com. Brittle and weak bones increase the chances of fractures in adults. Moreover, if you have a bone disease, consult an Orthopedic Surgeon in Islamabad or near you and get the proper treatment. Your doctor can also guide you on other ways to keep your bones healthy.

  1. Maintain a healthy weight

The more your weight, the more pressure it puts on your bones and joints, especially your legs and feet. On the other hand, being underweight can be a sign of malnutrition. It can lead to calcium deficiency and lead to fragile bones, making them more susceptible to breakage. Exercise and eat healthy to sustain a healthy weight according to your body mass index.

  1. Wear the right shoes

Have you ever thought of going to the gym in sandals? Well, we hope not! Not wearing the right shoes while exercising or running increases your chances of tripping. Training shoes and running shoes are a better fit when going for a walk or exercise.

Treating fractures

First things first, if you break a bone, stop moving the area to prevent further damage. Clean any open wounds. Applying ice packs can help in reducing inflammation and pain. Visit your nearest doctor and get the treatment that you need.