Preventing Falls and Fractures: Tips for Women in Their 40s and 50s

40s and 50s are when your role as a master juggler really hits its stride.

Conference and kitchen. Career and kids. Deadlines and playtimes. Professional and personal. You juggle so many roles and responsibilities with efficiency, from managing careers and family life to maintaining your own overall well-being.

But one risk could derail this juggling journey: The growing risk of falls and fractures.

Because As you grow older, the risk also grows - falls and fractures are often associated with older age, due to deteriorating bone and muscle health. It could lead to dependence and adversely affect your quality of life.

Thus, while essaying your roles and doing due diligence to your responsibilities, it is paramount to not overlook the importance of preventing falls and fractures. The good news: Early proactive steps can help mitigate the risk factors for bone health and promote long-term health and independence.

Risk factors for bone health

Understanding the significance of bone health during menopause, is crucial. As women approach menopause, bone loss speeds up, beginning a year before menopause and lasting for three years. Even after this initial period, bone loss remains high for the following four to eight years post-menopause.

Risk factors for falls and fractures in women include:

• Decreased bone density
• Hormonal changes
• Muscle weakness 
• Impairment in balance

The lifetime risk of fracture among white women is substantial, with estimates indicating a 20% risk for spine fractures, 15% for wrist fractures, and 18% for hip fractures.

Impact of falls and fractures

Falls can occur even while performing daily activities. They may lead to osteoporotic fractures. Osteoporosis is characterized by low bone mass and deterioration of bone tissue, increasing the risk of fractures. In Singapore, one in three women over 50 has osteoporosis. Research has shown that the most common fractures happen in postmenopausal women with osteoporosis. So, what is the impact of falls and fractures on overall health? Here are some of the effects:

Physical injury

Falls often result in fractures, leading to physical pain. The risk of surgery may arise in cases of hip or spine fractures.

Decreased mobility

Falls and fractures frequently result in reduced mobility and functional limitations, making daily activities challenging and impacting the overall quality of life.

Dependency

Women may become dependent on others for assistance with activities they once performed independently due to the limitations imposed by falls and fractures.

Psychological impact

Experiencing a fall and subsequent fracture can instill a persistent fear of falling again.

Staying strong: Tips to prevent falls and fractures

Now that we understand the risk factors and impact of falls and fractures, let is explore preventive strategies. Here are some preventive strategies to consider:

Regular exercise, particularly bone-strengthening exercise and balance-improving activities significantly reduce the risk of falls. Engaging in weight-bearing and muscle-strengthening exercises, such as walking, dancing, and strength training keeps bones strong and enhances agility, posture, and balance, thereby reducing the likelihood of falls.

Research shows that many falls occur at home, but making environmental changes can reduce the risk. Studies indicate that such interventions can lower fall risk by 21% on average and up to 39% for high-risk populations.

Home modifications, including removing loose floor mats, painting step edges, reducing glare, installing grab bars, decluttering, and improving lighting, decrease falls by 41%.

Nutrient deficiencies can contribute to a low body mass index, which correlates with a heightened risk of falls. Specifically, inadequate vitamin D levels can lead to muscle weakness, osteoporosis, and impaired gait patterns, increasing the risk of falls. Ensuring the best supplements for menopause is crucial. Calcium and vitamin D supplementation effectively prevent fractures and potentially reduce the risk of falls.

Studies have shown that slip-on shoes and sandals increase the risk of falls and foot fractures. Opting for footwear with low heels and sturdy, slip-resistant soles can decrease the chances of experiencing falls.

In essence, As women progress into their 40s and 50s, concern about falls and fractures becomes more pronounced. Menopausal shifts can weaken bones, but proactive actions such as regular exercise, home safety enhancements, proper nutrition, and suitable footwear choices can mitigate these risks.

By embracing these preventative measures early, women can uphold mobility, independence, and overall well-being throughout their midlife and beyond. Prioritizing bone health ensures a more active and fulfilling lifestyle in the years ahead to help you essay every role with panache and flourish.

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References:

1. Tan HC, et al. Osteoporosis awareness among patients in Singapore (OASIS)-a community hospital perspective. Arch Osteoporos. 2021;16(1):151.
2. Ambrose AF, et al. Falls and fractures: A systematic approach to screening and prevention. Maturitas. 2015;82(1):85-93.
3. Huang CF, et al. Asia-pacific consensus on osteoporotic fracture prevention in postmenopausal women with low bone mass or osteoporosis but no fragility fractures. J Formos Med Assoc. 2023;122 Suppl 1:S14-S20.
4. Vestergaard P, et al. Fracture prevention in postmenopausal women. BMJ Clin Evid. 2011;2011:1109.
5. Appeadu MK, Bordoni B. Falls and Fall Prevention in Older Adults. [Updated 2023 Jun 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560761/. Accessed on 29 February 2024.
6. Chen KK, et al. Bone mineral density reference values in Singaporean adults and comparisons for osteoporosis establishment - The Yishun Study. BMC Musculoskelet Disord. 2020;21(1):633.