15 Tips to Avoid Falls in the Winter and Reduce Bone Fractures

If you live in a cold-weather winter environment, snowy and icy surfaces are simply a part of life for you this time of year. And often, falls, trips and accidents are also a part of life. If you're concerned about bone health, it's vitally important to avoid falls in the winter.

In fact, according to the National Safety Council, 25,000 fall accidents occur daily in the US. Most of these occur in the winter.

What can you do?

You can take small steps to increase alertness and decrease your risk. Here are 15 tips to avoid falls in the winter and reduce bone fractures.

15 Tips to Avoid Falls in the Winter and Reduce Bone Fractures

  1. Take your time and don't rush. One of the most commonly-cited reasons for falls is rushing. Allow extra time, and walk with purpose rather than rushing to avoid falls in the winter.
  2. Only wear shoes with great traction, or add after-market traction to them with devices like YakTrax. These can make a world of difference on icy sidewalks, streets, stairs, and parking lots.
  3. Take Vitamin K2. Vitamin K2 has been shown to fortify, heal, and build up bones. In fact, studies show that supplementing Vitamin K2 reduces fractures. Studies from Japan show significant bone improvements with high doses of Vitamin K2, and a reduction of spinal fractures by 60%, hip fractures by 77% and all other fractures by 81% (1). See Tip #15 on the Silical System below.
  4. Dress for the weather. When you're warm and comfortable, your muscles and body stay in a more relaxed state. If you are cold or tense, you are more likely to feel off-balance or not catch yourself before a fall.
  5. Be on high alert during the riskiest fall times - when you're changing direction or positions. For example, getting out of a car or making a turn on the sidewalk. Be very intentional about what strong and firm setting of your feet.
  6. Be cautious of dogs, on or off-leash. If needed, just stop walking until they pass. Many dogs, including friendly ones, may run up on your or jump, which can cause imbalance or falls.
  7. Get your daily dose of collagen. Collagen promotes bone, ligament, skin and whole-body health (2). Taking a daily dose in drinks can improve health and help bones and ligaments maintain strength. Specifically, look for Type II Collagen to improve cartilage.
  8. Get off your phone, if this is an issue for you. We all know that distracted driving can have dire consequences. But, on a personal level, distracted walking can result in slips, falls, and fractures. So, get off your phone and make sure you are alert and focused on the task of walking.
  9. Avoid shortcuts as they may not be cleared of snow as well. Stay on the main paths, with shoveled and cleared sidewalks and streets.
  10. If needed, exercise indoors. Although it's great to get out in the fresh air and sunshine, it's not always the best choice when icy. Use malls, gyms, exercise equipment, and in-home videos if needed to avoid a fall on an icy street.
  11. Be on high alert after warmer days that may melt snow and ice, and then refreeze it at night. Often, it's not new snow that's most risky. But once the temperatures fluctuate enough to thaw and refreeze snow and ice, it often becomes slicker and slicker.
  12. Take extra time on the stairs and make sure they are cleared. Use the rail and walk slowly. It's incredibly easy to fall on winter stairs, and the results can be devastating.
  13. Keep your driveway and walkways clear. This can be tough, as it's a lot of work to shovel snow or break up the ice. If you're not able to do the work yourself, consider paying someone to do it, or take up any offers from family and friends so that you stay safe.
  14. Stay strong. Consider lifting weights and building muscles to protect your bones and joints. The stronger your body is, the more your muscles can support the health of bones and ligaments.
  15. Not only does the Silical System provide vitamin D and magnesium, but it also provides silicon and vitamin K2. As mentioned above, vitamin K2 has been shown to prevent fractures. Silicon supplements and foods with natural silicon promote strong bones and help reduce the risk of osteoporosis in postmenopausal women (3).

Bottom Line

While no one is ever completely safe from falls in the winter, you can take many small steps to reduce your risk and avoid falls in the winter. What's more, eating and exercising for strong healthy bones and bodies can lessen the chances of fracture even if you do fall. Take these small steps and make sure to include the Silical System.
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