Another concern for older women, particularly for those who have osteoporosis or are at high risk of developing it, is preventing falls and bone fractures. Hip fractures in particular can be quite serious: According to the American Association of Orthopedic Surgeons, nearly one in four older people die within a year of fracturing a hip, and about 40% are unable to live independently after their hip fracture. Most serious falls occur in the home, so take steps to make your house fall-proof, such as tacking down rugs, cleaning up clutter, and putting nonslip mats in your shower and by your bathroom and kitchen sinks. Doing aerobic, weight-bearing, and stretching exercises can also help prevent falls because they strengthen your muscles, increase your range of motion, and improve your balance.
Take care of your feet
Having diabetes raises your risk of getting foot infections, so it’s important to pay attention to foot care. A common complication of diabetes is neuropathy, which can lead to a loss of sensation in the feet. If you can’t feel a cut, scrape, or blister on your foot, you may not treat it, and it may develop into an ulcer. An untreated ulcer can become infected, and, if the infection is serious enough, amputation can be necessary.
To help prevent foot ulcers and infections, follow these foot-care steps:
- Check your feet once a day for cuts, sores, blisters, or calluses.
- Wash your feet with warm water and mild soap every day.
- Moisturize the tops and bottoms of your feet every day.
- Choose comfortable shoes that don’t pinch or place a lot of pressure on any single part of your foot (for example, avoid high heels).
- Have your primary-care physician or podiatrist examine your feet at least once a year.
To really stay on top of the condition of your feet, check them at home for loss of sensation. The Lower Extremity Amputation Prevention Program (LEAP) offers a free screening kit to do just that. (See this PDF file for contact information.) The kit includes a device called a monofilament that you or someone else touches to the bottom of your foot in several places. If you don’t feel the touch, tell your doctor.
Attend to your mental health
Mental-health problems such as depression and anxiety are not uncommon in older women, but they often go undiagnosed and untreated. Women may dismiss symptoms of depression or anxiety as normal feelings of sadness or worry that they just have to “get over.” Health-care providers similarly may not recognize depression or anxiety for what it is. The fact is, however, that clinical depression and anxiety disorders are not simply passing moods, nor are they a normal part of aging, and they can be treated effectively with medication, counseling, or a combination of both.
Women are twice as likely as men to have depression, and people with diabetes are twice as likely to have it as people who don’t have diabetes. Of course, we all go through periods of sadness or grief now and then, but you should talk to your doctor if your feelings of sadness or emptiness last for more than two weeks and are accompanied by any of the following symptoms:
- Loss of interest in things you normally like to do.
- Trouble sleeping or sleeping more than usual.
- Difficulty concentrating or re-membering things.
- Weight loss or gain.
- Lack of energy.
- Feelings of hopelessness.
- Withdrawal from your family and friends.
- Thoughts of death or suicide.
Many women experience one of several anxiety disorders. The most common type is generalized anxiety disorder, in which a person feels constantly and excessively anxious. Often, people with generalized anxiety disorder don’t know why they are worrying, and sometimes they can’t stop worrying even if they realize that their anxiety is exaggerated. In addition to persistent anxiety, symptoms may include trouble sleeping, muscle tension, headaches, hot flashes, and difficulty concentrating. Many people with generalized anxiety disorder also have depression. If you have any of these symptoms, talk to your doctor. Treatment options include antianxiety medicines, psychotherapy, and relaxation techniques.
