Elderly fall prevention tips: Protect bones and avoid fractures this monsoon

Older people must be especially cautious about falls during the rainy season as the risk of slipping on wet surfaces increases significantly. Falls in the elderly often lead to fractures of the wrist, hip, knee, and spine, which can seriously affect their quality of life and sometimes result in long-term disability.

With advancing age, bones become weaker due to osteoporosis. While children or young adults usually don’t sustain fractures after a fall, in older people the chances of fractures are much higher. These can occur in the wrist (radius fracture), hip (hip fracture), or even the spine. Because of poor bone quality, such fractures in the elderly often require surgery, and the recovery and bone healing may take several months.In younger individuals, calcium metabolism in the body maintains a balance between calcium deposition and resorption in bones. When a person is young, more calcium gets deposited in the bones, making them stronger. However, with aging, dietary intake reduces and calcium absorption from food becomes poor, leading to a decline in Bone Mineral Density (BMD)—the measure of calcium and minerals within bones. This makes bones fragile and prone to fractures.

Women face a higher risk of osteoporosis, usually after menopause (around 45–50 years), due to hormonal changes. In men, osteoporosis typically occurs later, after the age of 55–60. Women are more prone not only because of hormonal changes but also due to reduced outdoor activity, less sunlight exposure, irregular dietary habits, and in many cases obesity.Once osteoporosis develops, it is important to regularly monitor vitamin D and calcium levels.

A Bone Mineral Density (BMD) test, usually done through a DEXA scan, helps in diagnosis. If osteoporosis is confirmed, medications are prescribed. However when a patient has a osteoporotic fracture with proper planning and rehabilitation, surgeries for osteoporotic fractures usually have very good outcomes. Advanced minimally invasive procedures like Vertebroplasty and Balloon Kyphoplasty for spine, titanium plates & nails for bone wrist & hip fracture help in early mobilization of such patients.

Prevention of OsteoporosisA healthy diet rich in calcium and vitamin D is essential. Many people mistakenly believe that taking only a calcium pouch or calcirol sachet is sufficient. It’s important to understand that calcium and vitamin D work together—calcium strengthens bones, while vitamin D helps in calcium absorption. Calcirol is actually vitamin D, not calcium. Therefore, both must be taken together, either through diet or supplements.

Vitamin D can be obtained from sunlight as well as diet, while calcium-rich foods include milk, milk products, cheese, ghee, eggs, fish, almonds, and other nuts. Along with this, regular physical activity like yoga, walking, and outdoor exercises greatly helps in maintaining bone health. Hormone replacement therapy help in the prevention of Osteoporosis in females.Fall Prevention Tips for the Elderly:- Stay in well-lit areas to avoid tripping hazards.- Wear non-slip, well-fitting footwear even indoors.- Use handrails on stairs and avoid wet or slippery floors.- Place non-slip mats in bathrooms and kitchens.- Use a walking stick or cane with a rubber tip for extra support and stability.- Avoid going outdoors during heavy rains or poor visibility."As we all know, prevention is always better than cure. For elderly people, being careful and avoiding falls—especially in the rainy season—can help protect the bones and prevent fractures caused by osteoporosis."Authored by: Dr. Atul M Bhardwaj, Senior Consultant & Unit Head, Orthopaedics, Joint Replacement & Spine, Max Super Speciality Hospital, Shalimar Bagh, New Delhi