The First 48 Hours: Preventing a Fall

The recent research indicates that Vitamin D aids in protein synthesis, helping build and repair muscle cells. This enhances muscle strength and muscle contraction, which can help you keep your feet on the ground.

"You're less likely to fall and therefore less likely to fracture," says Dr. Denise Houston, a nutrition epidemiologist at the Wake Forest University Baptist Medical Center. She was the lead researcher on a recent study demonstrating the connection between Vitamin D deficiency and insufficiency and poor physical performance in the medical journal Gerontology. "The Vitamin D helps muscle strength and balance, and its effects on the bone make it less likely to fracture if someone does fall."

If you are taking a multivitamin, you may want to check to see if it includes the recommended quantities of Vitamin D, or perhaps consider taking an additional supplement.

The next critical aspect of fall prevention is taking into account one's living environment, and making changes where necessary. While it would be unrealistic to find and correct every conceivable hazard, Dr. Nayfield advocates making a person's home as "fall-safe" as possible. A crucial aspect of this is adequate lighting, with functioning light bulbs and appropriate night lights for after dark. Rugs should be non-slip and secured. Grab bars can be installed in places where a person changes position, such as near the toilet and tub. Railings should be sturdy and clutter should be banned.

Consider where things are stored in your home. Frequently used items should be easily accessible, not stuck in the back of a closet or in a high cabinet requiring a footstool to be reached. In some cases, a "grabber" - a long instrument with a claw that can be controlled from a handle at the other end - might be helpful.

The final major aspect of fall prevention - although in some cases the most challenging - is the continuous use of caution and common sense. For example, individuals with osteoporosis would be well advised to avoid floppy slippers and shoes with high heels. In fact, a 2004 study in the Journal of the American Geriatric Society found that the types of footwear least associated with falls were canvas and athletic shoes. Most correlated with falls were going barefoot or in stocking feet, which can be particularly slippery and therefore dangerous. And of course, before wearing any type of shoe, ensuring the correct fit is vital.

If the doctor has recommended an older person to use a cane or a walker, the patient should follow through on the advice rather than risk trying to walk in an unstable fashion. "If someone could benefit from an assistive device, they need to get it and use it appropriately and not be embarrassed by it," Dr. Nayfield says.

Falls in older people result in billions of dollars spent on health care costs, and substantially reduced independence and quality of life. For the sake of your well-being, take the time to reduce your risk of a fall. By doing so, you can substantially reduce your risk of an osteoporosis-related fracture.