16/04/2025
A Letter from an Orthopedic Doctor to All Senior Citizens (Aged 50-100 and Above)
All senior citizens are bound to experience osteoporosis. As age increases, osteoporosis inevitably worsens, and the risk of fractures naturally rises.
Here’s a formula:
Risk of fractures = External impact force / Bone density
Seniors are more prone to fractures because the denominator (bone density) decreases, thus increasing the risk.
The most critical step for seniors to prevent fractures is to do everything possible to avoid accidental injuries.
*How to Reduce Accidental Injuries?*
I have summarized it into seven secret words:
“Be careful, be cautious, be vigilant!”
*Specific precautions include:-*
1. *Never stand on chairs or stools to reach for something* , even low stools.
2. *Avoid going out on rainy days if possible* .
3. *Be cautious while bathing or using the restroom* to prevent slips.
4. *For women especially:* Avoid wearing clothes in the bathroom by leaning against walls or other objects. This is a leading cause of slips and hip fractures. After bathing, go to your room, sit comfortably on a chair or bed, and then wear your clothes.
5. *When using the restroom* , ensure the floor is dry and not slippery. Use a seated toilet and install handrails to support yourself when getting up. Use a bath stool if showering while seated.
6. *Clear the floor of clutter before bedtime* and be extra careful when the floor is wet.
7. *If waking up in the middle of the night* , sit on the bed for 3–4 minutes before standing up, turn on the light first, and then get up.
8. *Do not lock the bathroom door from the inside* , especially at night or even during the day. If possible, install an emergency bell in the bathroom to call for help if needed.
9. *Always sit on a chair or bed to wear pants* , etc.
10. *If you fall,* use your hands to support yourself. It is better to suffer a wrist or forearm fracture than to break the neck of the femur at the hip joint.
11. *Exercise regularly,* at least walking as much as you can.
12. *For women* , maintaining body weight within permissible limits is critical. Diet control is key. Avoid eating leftovers. Instead, give them to stray animals. Keeping your weight in check should always be a priority. “It’s better to stop eating when half full than to eat until completely full.”
13. To improve bone mass, I recommend *dietary supplements* like *dairy products, soy-based foods, and high-calcium fruits like bananas*.
14. *Spend time outdoors* to expose yourself to sunlight (under UV rays), which converts cholesterol in the skin to Vitamin D. This promotes calcium absorption and slows down osteoporosis.
Pay close attention to keeping bathroom floors slip-resistant. Use handrails when climbing stairs, and avoid falling. Take care of yourself.
*Therefore, seniors must focus on anti-slip and anti-fall measures* .
A single fall can cost *ten years of life*, as all bones and muscles may get damaged. So, be cautious.
*Avoid standing for long periods.*
This message might seem lengthy, but it is worth reading, especially for seniors and caregivers of senior citizens.
