Fractures/Fall Prevention

By | Uncategorized

It’s never too early or too late to take steps to protect your bones from osteoporosis fracture risk, especially the bones in your spine. Broken bones of the spine are common in people with osteoporosis and often go unnoticed until more serious problems occur. Learn how to recognize the signs and symptoms of spine fractures and take steps to prevent these fractures from happening in the first place.

Preventing Falls

Each year about one-third of all people over age 65 will fall. Many of these falls result in broken bones. Some common causes of falls include outdoor and indoor hazards. Certain lifestyle behaviors can also increase your chances of falling.

Outdoor Safety Tips

Try the following tips to help prevent falls when you are outside:

  • Wear low-heeled shoes with rubber soles for more solid footing (traction), and wear warm boots in winter.
  • Use hand rails as you go up and down steps and on escalators.
  • If sidewalks look slippery, walk in the grass for more solid footing.
  • In winter, carry a small bag of rock salt or kosher salt in your pocket or car. You can then sprinkle the salt or kitty litter on sidewalks or streets that are slippery.
  • Look carefully at floor surfaces in public buildings. Floors made of highly polished marble or tile can be very slippery. When these surfaces are wet, they may become dangerous. When floors have plastic or carpet runners in place, stay on them whenever possible.
  • Keep your porch, deck, walkways and driveway free of leaves, snow, trash or clutter. Also keep them in good repair. Cover porch steps with a gritty, weather-proof paint and install handrails on both sides.
  • Turn on the light outside your front door before leaving your home in the early evening so that you have outdoor light when you return after dark.
  • Use a shoulder bag, fanny pack or a backpack purse to leave your hands free.
  • Use a walker or cane as needed.
  • Find out about community services that can provide help, such as 24-hour pharmacies and grocery stores that take orders by phone or internet and deliver, especially in poor weather.
  • Stop at curbs and check the height before stepping up or down. Be careful at curbs that have been cut away to allow access for bikes or wheelchairs. The incline may lead to a fall.
  • Consider wearing hip protectors or hip pads for added protection should you fall.


Indoor Safety Tips: Fall-Proofing Your Home

Try the following tips to help prevent falls when you are inside your home:

Around the House

  • Place items you use most often within easy reach. This keeps you from having to do a lot of bending and stooping.
  • Use assistive devices to help avoid strain or injury. For example, use a long-handled grasping device to pick up items without bending or reaching. Use a pushcart to move heavy or hot items from the stove or countertop to the table.
  • If you must use a stepstool, use a sturdy one with a handrail and wide steps.
  • If you live alone, consider wearing a personal emergency response system (PERS). Also consider having a cordless telephone or cell phone to take from room to room so you can call for help if you fall.


  • Remove all loose wires, cords and throw rugs.
  • Keep floors free of clutter.
  • Be sure all carpets and area rugs have skid-proof backing or are tacked to the floor.
  • Do not use slippery wax on bare floors.
  • Keep furniture in its usual place.


  • Install grab bars on the bathroom walls beside the tub, shower and toilet.
  • Use a non-skid rubber mat in the shower or tub.
  • If you are unsteady on your feet, you may want to use a plastic chair with a back and non-skid legs in the shower or tub and use a handheld showerhead to bathe.


  • Use non-skid mats or rugs on the floor near the stove and sink.
  • Clean up spills as soon as they happen (in the kitchen and anywhere in the home).


  • Keep stairwells well lit, with light switches at the top and the bottom.
  • Install sturdy handrails on both sides.
  • Mark the top and bottom steps with bright tape.
  • Make sure carpeting is secure.
  • In addition to indoor and outdoor hazards, certain lifestyle behaviors can make a person more likely to fall. Here are some lifestyle tips to help you:
  • Be careful about drinking alcohol. Alcohol slows reflexes and may cause confusion, dizziness or disorientation. Too much alcohol can also cause bone loss.
  • If you are in a hurry, slow down. Accidents are more likely to happen when you rush.
  • Stay alert and focused when in public places.
  • Remember to wear appropriate shoes both indoors and out.
  • Exercise and eat healthy at every age. A healthy diet includes having a well-balanced diet that contains the recommended amounts of calcium and vitamin D.


  • Place light switches within reach of your bed and a night light between the bedroom and bathroom.
  • Get up slowly from sitting or lying down since this may cause dizziness.
  • Keep a flashlight with fresh batteries beside your bed.

If you have osteoporosis, you can take steps inside and outside your home and in your daily routine to prevent falls. Taking these steps can help you enjoy an active and healthy life.


CREDIT: National Osteoporosis Foundation

General Bed Exercises

By | Exercise

Lie on your back with your head comfortably supported. These exercises are ideal to be done first thing in the early morning and again at night before you assume your sleeping position.  For proper back support, tighten your abdominals as much as possible prior to each repetition. NEVER hold your breath. These exercises will help improve circulation and range of motion.

Ankle Pumps and Circles: Flex foot up and down as much as possible.  Make full circles with your feet in both directions. You can also form letters with your feet.

Elbow Press: With elbows bent, fingers pointed up to ceiling, press elbows hard into bed tightening your abdominals. Hold to tolerance, counting out loud. This will help you learn to tighten your abdominals, needed for the other exercises.

Heel Slides Up: Tighten abdominals.  Press heel into bed and slide up towards buttocks (by bending knee and hip), one leg at a time.  Maintain neutral leg position, by not allowing knee to fall in or out while bending up and returning to the down position.  Alternate legs.

Heel Slides Out: Tighten abdominals.  Slide both heels out to the side and return. Maintain neutral leg position, by leading with your heels and keeping toes/knees up toward the ceiling.

Gluteus Sets: Tighten abdominals. With legs open as above tighten butt muscles.  Hold tight to tolerance. Also tighten one side at a time, as this is an important walking activity.

Shoulder Press: Tighten abdominals. With arms slightly away from body, palms facing up to the ceiling. Press shoulders into the bed to tolerance.

Leg Press: Tighten abdominals. With your legs extended, press entire leg into bed (imagine making an impression of your hip, knee and heel). Hold to tolerance. Alternate legs.

Head Press: With head supported, nod yes a few times. In the lower position gently press your head into pillow. Hold to tolerance, this exercise should progress slowly.

Butterfly: Place hands under head with fingers (not clasped) loosely by your ears.  Gently bring your elbows together and then open wide. If you cannot reach the bed, continue with the gentle movements.

Elbow Press: Once your elbows successfully reach the bed…push elbows into bed. Hold to tolerance, increasing hold times as you progress.

NEVER hold your breath!

All movements should be done slowly, with control and pain free. Progress all hold times and repetitions as you tolerate, but don’t be shy about increasing the repetitions and the intensity of the hold.

This basic exercise program was written by Shari Kalkstein, owner of Fortify Your Frame, Inc. Shari has over 25 years experience in the therapy and fitness profession and is available to help you be the best you, you can be.

For more information, contact Shari through her website

5 physician-approved nutrition tips to look and feel your best

By | Nutrition

(BPT) – Looking and feeling your best go hand in hand. When you take charge of your well-being, you’ll feel healthier inside and out. Small efforts every day add up to a big impact.

“By taking specific steps each day, you can optimize your beauty hormones,” says Dr. Shelena Lalji, founder of Dr. Shel Wellness & Aesthetic Center and medical advisor to Douglas Laboratories. “These hormones help boost your overall appearance. Features like your skin, hair and nails suddenly look stronger, younger and more radiant than ever.”

Dr. Shel says the following five steps can help jump-start your beauty hormones so you can look your best whether you’re in your 20s or 60s:

Step 1: Follow a plant-based paleo eating plan.

Your diet directly affects how you feel on the inside and how you look on the outside. Cut out dairy, sugar, gluten and alcohol to reduce inflammation internally and externally. Boost your intake of fresh organic produce, striving for at least five servings of fruits and vegetables daily. A simple rule is, the more variety of colors you eat, the more nutrients your body receives.

Step 2: Balance your hormones through supplementation.*

Talk with your health care practitioner about adding nutritional supplements that can help support beauty hormones and skin health.* Some of Dr. Shel’s favorites include:

Ultra HNS, a blend of high dose biotin, methylfolate, vitamin C, zinc and Cynatine(R) HNS, a patented, solubilized keratin for the health of hair, nails and skin. Cynatine(R) HNS has demonstrated that it can improve the strength, brightness and appearance of hair, nails and skin, as well as reduce hair loss associated with washing.*

Skin Nourish, a special skin nutrient blend containing polyphenolic compounds from grape seed, superoxide dismutase (SOD) from melon, vitamin C and zinc which are primary and secondary antioxidants that support the appearance of radiant skin color, contrast and integrity.*

Skin Protect, a clinically studied combination of the antioxidants carnosic acid, lycopene, phytoene and phytofluene to promote smooth, healthy skin from the inside out, while helping to protect from damage caused by UV sunlight exposure and environmental stresses.*

Hydrolyzed Collagen Plus, a unique formulation for skin and joint health. Collagen peptides with hyaluronic acid and co-factors support the appearance of healthy skin by promoting collagen production, skin elasticity and hydration, while lessening the appearance of fine lines and wrinkles.*

Finally, daily probiotics and vitamin C support overall well-being while supporting a healthy immune system.* Learn more at

Step 3: Identify and avoid food sensitivities.

You’re likely sensitive to some foods and don’t even know it. Pay attention to how you feel after eating certain foods. Does cheese make you feel sluggish? Does processed food make you feel bloated? To learn more, ask your doctor about running an allergy and food-sensitivity test. Then make adjustments to your nutrition as needed. If a test is not readily available, begin by cutting out processed foods including sugar, gluten and dairy.

Step 4: Focus on daily detoxification activities.

Start each day with a cup of room-temperature water with lemon to eliminate toxins from the liver and balance the body’s PH levels and get alkalinized. Exercising each day also supports detoxification, getting the heart pumping and organs working to flush pollutants that come from daily exposure.

Step 5: Keep calm.

Stress impacts cortisol levels, suppresses the immune system and causes hormonal imbalance. Plus, it affects your overall happiness. Fortunately, managing stress is in your control. Simple deep breathing techniques and daily meditation can help you feel centered and in control. In addition, make adequate time for rest and sleep each night (at least 7 to 8 hours per night) so your body can heal and recharge. Your cortisol will start balancing out.

“Transforming your health both inside and out will boost your self-confidence so you feel your best,” says Dr. Shel. “From smart supplements to daily detox, you’ll look amazing no matter your age.”

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Improve your heart health in 2018 with these tips

By | Health, Heart

(BPT) – When it comes to maintaining and/or improving your heart health, it’s the little things you do day after day that can have a big impact on your immediate and long-term health.

A healthy diet and plenty of exercise are naturally the first things you think of when looking at ways to support your body’s most important muscle, but to really make your heart health initiatives as effective as possible, you need long-term solutions, not quick fixes.

The American Heart Association (AHA) has long been at the forefront of heart healthy initiatives, and this year’s Life is Why We Give (TM) campaign is drawing support from people and companies – like Pilot Flying J – all across the nation. In order to help you live a healthier life in 2018, follow these seven heart-healthy tips today.

  1. Be careful of what you snack on between meals. High-fat and high-sugar snacks are popular, but ultimately unhealthy. Opt for fresh instead of processed and choose fresh fruits and vegetables for your snacks between meals.
  2. Don’t just drink the drink. Your beverage choices could add unnecessary fats and sugar to your diet, so choose low-sugar and no-sugar alternatives as well as low-fat milk or cream for your coffee. This way you’ll avoid drinking empty calories.
  3. Avoid ordering before-the-meal extras. Cocktails, appetizers, even bread and butter are all sources of extra fat, sodium and calories. Cut them out and your calorie intake will drop – and so will your bill.
  4. On the side, please. Ask for butter, cream cheese, salad dressings, sauces and gravies to be served on the side when you dine out. This allows you to better control the quantity you consume.
  5. Explore your options. When ordering fish or chicken, avoid fried whenever possible. Choose boiled, baked or grilled options instead for a healthier alternative.
  6. Think small. Cutting back on portion sizes is a great place to start eating healthier, so don’t be afraid to ask for a smaller serving when you dine out. If smaller portions aren’t available, ask for a to-go box when you order and place the rest of your entrée in the box to eat later.
  7. Make a healthy substitution. Often a healthier choice is available for nearly any dish. For example, if you order an item that naturally comes with French fries or onion rings, ask whether you can get a side of fruit or vegetables instead. It may cost you more, but the switch is certainly worth it.

To find even more helpful tips to enjoy a healthier diet, or to receive a free blood pressure check during the month of February, stop by one of the Urgent Care Travel (UCT) medical clinics available at select Pilot and Flying J Travel Centers. You can also support the AHA through in-store initiatives at your local Pilot and Flying J Travel Center.