Columbia Aged Care

Osteoporosis is a condition where human bones become fragile and brittle, which leads to a higher risk of breaks. This condition occurs when your bones can no longer replace their normal calcium levels, which results in a calcium deficiency. Bones become thinner and are susceptible to even minor accidents causing them to break.

The bones that commonly develop osteoporosis are the hips, spine, wrist, ribs, pelvis and upper arm. Osteoporosis is a serious disease that affects many elderly people and can lead to chronic pain, disability and loss of independence.

Osteoporosis Australia has provided some tips on how to minimise your risk of developing osteoporosis.

• Ensure you receive enough calcium in your diet: Calcium is important for maintaining strong, healthy bones. Adults over the age of 50 should eat three serves of calcium a day. Foods that are high in calcium include milk, yoghurt and cheese.
  Other foods with lower levels of calcium include nuts, breads, cereals, fruits and vegetables. Your Doctor can also recommend calcium supplements to help increase your daily intake of calcium.
• Vitamin D: Vitamin D is important to maintain strong bones, increase the adsorption of calcium and to regulate the amount of calcium in the blood. You can receive your daily dose of vitamin D from exposure to sunlight.
  It is important to receive six to eight minutes of sunlight everyday for five days a week. However remember to wear sunscreen and be aware of the damaging effects of the sun. You can also take vitamin D supplements as recommended by your doctor.
• Exercise: Regular exercise can help to maintain and increase the strength of your bones and muscles. You should discuss with your Doctor or physiotherapist what exercises are suitable for you to do without injuring yourself. If you already suffer from osteoporosis then avoid exercises that include heavy lifting or sudden abrupt movements.

You can implement these three simple tips into your daily routine to help prevent the onset of osteoporosis. It’s never too early or too late to start taking care of your bones.

Read the full article here.

Lifting and transferring your loved ones can often be a difficult task for many caregivers. If the wrong techniques are implemented then caregivers are at risk of injuring themselves or their loved one. That is why it’s so important for caregivers to learn safe lifting techniques.

Aged Carer has provided some tips on how to safely lift and transfer your loved one without injuring them or yourself.

1. Encourage your loved one to participate
If your loved one is able to, ask them to move to the edge of the chair and push up from the seat. This will help exercise their mobility and muscle strength as well as reduce the risk of injury.

2. Use transfer devices and lifting equipment
Always try to avoid lifting your loved one by yourself. Use equipment such as slide sheets, hoists, lifters, slings and powered lift chairs.

3. Use proper body mechanics
Never lift your loved one by bending your back. Always ensure that your knees are bent and your back is kept straight.

4. Don’t lift under the arms!
Avoid lifting your loved one from under their arms as you may become unbalanced or risk injuring yourself. Your loved ones can often experience discomfort or shoulder injuries when pulled up by the arms. You should support your loved one by placing one hand on their shoulder and the other on their lower back.

Caregivers can seek additional advice on the best lifting equipment and techniques from an occupational therapist or physiotherapist.

Read the full article here.

Falls are a serious risk as you get older, by following some simple tips by the National Centre for Injury Prevention and Control you can minimise the risks that cause falls.

Tips for preventing falls
Falls are not just the result of getting older. Many falls can be prevented. Falls are usually caused by a number of things. By changing some of these things, you can lower your chances of falling. You can reduce your chances of falling by doing these things:  

1. Begin a regular exercise program.
Exercise is one of the most important ways to reduce your chances of falling. It makes you stronger and helps you feel better. Exercises that improve balance and coordination (like Tai Chi) are the most helpful. Lack of exercise leads to weakness and increases your chances of falling.Ask your doctor or health care worker about the best type of exercise program for you.

2. Make your home safer.
About half of all falls happen at home. To make your home safer:

• Remove small throw rugs or use double-sided tape to keep the rugs from slipping.
• Remove things you can trip over (such as papers, books, clothes, and shoes) from stairs and places where you walk.
• Keep items you use often in cabinets you can reach easily without using a step stool.
   
• Have grab bars put in next to your toilet and in the tub or shower.
• Use non-slip mats in the bathtub and on shower floors.
• Improve the lighting in your home. As you get older, you need brighter lights to see well. Lamp shades or frosted bulbs can reduce glare.
• Have handrails and lights put in on all staircases.
• Wear shoes that give good support and have thin non-slip soles. Avoid wearing slippers and athletic shoes with deep treads.

3. Have your health care provider review your medicines.
Have your doctor or pharmacist look at all the medicines you take (including ones that don’t need prescriptions such as cold medicines). As you get older, the way some medicines work in your body can change.

Some medicines, or combinations of medicines, can make you drowsy or light-headed which can lead to a fall.  

4. Have your vision checked.  
Have your eyes checked by an eye doctor.  You may be wearing the wrong glasses or have a condition such as glaucoma or cataracts that limits your vision. 

Poor vision can increase your chances of falling.