If you’ve broken a bone after a bump or fall, you may need to talk to your doctor about osteoporosis. Osteoporosis is not a disease. It’s a slow symptom-free deterioration in the structure of the bone tissue, which leads to an increased risk of fracture. Take the 'Know Your Bones' free self-assessment, in the link below, and remember it's never too late to look after your bones.

Lifestyle changes can improve bone health and prevent fractures. These include:

• increasing weight-bearing exercise
• maintaining a healthy weight
• reducing alcohol consumption
• eating a balanced diet
• stop smoking.

Talk to your doctor about your risk of osteoporosis if you:

• have a family history of osteoporosis
• are over 50
• have reached menopause (especially if early – 45 years or younger)
• have broken a bone after a bump or fall
• have low body weight
• are taking medications that can reduce bone health
• have low levels of physical activity
• are smoking
• are using alcohol excessively.

You may benefit from treatment that can prevent another fracture. Take a few minutes to complete the Know Your Bones test, and learn the simple steps to improve your bone health.

Know Your Bones - Self assess your bone health

Your doctor can arrange a test to detect osteoporosis.

Love your bones and keep yourself safe. 

For more information visit Osteoporosis New Zealand or Bone Health New Zealand websites.

Osteoporosis New Zealand website

Bone Health New Zealand website

• wash your feet often to help prevent infections
• dry your feet thoroughly especially between the toes
• keep your toenails short – get some help if you need it
• keep your feet warm, but avoid socks or tights which restrict your circulation
• see a podiatrist or health professional if your feet are painful or swollen, or if you develop problems like bunions
• choose well-fitting flat shoes with non-slip soles
• tell your podiatrist or health professional if you have altered or loss of sensation in your feet.

• get your eyes checked by a doctor once a year, and an optometrist at least once every two years. But if you notice a change, see your doctor or optometrist straight away
• keep your glasses clean, and always wear the right prescription
• give yourself time to get used to new glasses - especially bifocals. Bifocals can make it especially difficult to judge where to put your feet on steps and stairs
• wear a hat and sunglasses on sunny days
• if the light changes suddenly, stop and give your eyes time to adjust before moving on
• eat lots of fruit and veges to maintain good eye health.

If the TV is turned up very loud but it sounds perfectly normal to you, or, if you struggle to follow group conversations, you should get your hearing tested. 
Problems with ears can cause dizziness and affect your balance. The longer you leave it, the less effective treatments can be.

The Ministry of Health supports a range of Hearing and Vision Services.

Visit the Ministry of Health website

If you are having issues, also make sure you:

• drink normally as cutting down on liquids usually makes urinary incontinence worse, not better
• tea, coffee and some fizzy drinks contain caffeine. If you notice they make you go to the toilet more, cut down or try decaffeinated versions
• ask your doctor whether any medicines you’re taking could be affecting your bowels and bladder.

When you stay in one position too long your skin and flesh can get damaged. You could be sitting or lying down, or if you’re sitting up in bed, sliding down can injure your bottom and heels. Pressure injuries are also known as bedsores, pressure sores, pressure areas, or pressure ulcers. They can develop in a matter of hours.

Preventing pressure injuries if you’re in bed:

• Change your position every two to three hours, moving between your back and sides
• Use pillows to stop your knees and ankles touching each other, particularly when lying on your side
• Try to avoid creases in your bed linen
• If sitting up in bed, be aware that sliding down can cause injury to your bottom and heels
• Ask for help if you need it.

If you’re in a wheelchair:

• Relieve pressure by leaning forward, or leaning side to side for a few minutes every half hour.

What else you can do to help:

• Eat a healthy diet and drink plenty of fluids
• Keep your skin clean and dry
• Ask your nurse to help you with any incontinence.

Talk to your nurse, occupational therapist, physiotherapist, doctor or dietician who can help you plan your care to prevent pressure injuries.

For further information, please head to https://www.nzwcs.org.nz/resources/stop-pi-day 

There are also some patient focused brochures available in 15 languages. To order these, please go to ACC's online ordering system

• include a good range of foods in your diet like wholegrain cereals, milk and cheese for calcium, and five portions of fruit or vegetables each day. And don’t forget; frozen veges are just as good as fresh (and more convenient)
• keeping your fluids up, especially on warm days, is just as important as eating well
• Keep a glass of water within reach during the day as a reminder
• if you’re worried about your weight or appetite, speak to your doctor.

• It can make some medicines stronger or weaker or make their side-effects worse
• Drinking too much can cause health problems, or make existing health problems like diabetes and mental health problems, worse
• Many people need to cut down how much alcohol they are drinking when they get older. Others need to stop drinking altogether.

It is never too late to change. For more information, go to www.alcohol.org.nz