Preserve Your Independence by Avoiding Falls
Protecting yourself against injury is key to preserving your independence as you age—and one of the most important things you can do to ensure that you stay injury-free in your older years is to avoid falls. We’re looking at ways to do that in this month’s issue.
Most of us know someone whose life was changed by a fall. In rare cases people die or break a hip, but most often they get bruised, shaken, or are unable to get up off the floor without help. It’s vital to take steps to reduce your fall risk, but you need to do this without limiting your activities and autonomy. For many older adults, experiencing a fall—or even the fear of falling—does just that. Many also believe that there’s nothing they can do to prevent falls. However, there are many preventive measures you can take, and there are risk factors you need to be aware of. These include age-related changes to your balance, vision and strength—but there are also some factors you may not have considered. For example, if you get a new prescription for glasses, or switch to wearing bifocal or trifocal lenses, it may take time for you to adjust. During this transition, your vision and balance may be compromised. Research suggests that older adults who wear bifocals or trifocals are more likely to fall, but that using single-vision distance glasses—particularly outdoors—may reduce the risk of falling.
Anyone who is rushing or distracted is more likely to trip and fall. And if you live in a city, take extra care when walking across streets: Traffic lights are set up for people who can walk four feet per second, and very few older adults walk that fast. So if you’re not right at the intersection when the light turns green, it may be best to wait instead of rushing to beat the light.
If you enjoy a glass of wine with dinner, keep in mind that the older you get, the faster the alcohol will affect you. Drinking less can still relax you without affecting your balance. Take extra care if you also take medications; some may cause dizziness on their own, but if you drink alcohol too, it could add up to a fall waiting to happen.
Even your shoes can make a big difference. I advise my patients to choose flat shoes with treads that grip (sneakers are ideal) rather than heels or smooth soles. If you’re venturing outdoors in winter ice and snow, consider using ice cleats that you can slip or strap on over your shoes (you can purchase these at shoe stores and online). And please, don’t let your pride get in the way of using aids such as walkers and canes; these devices can help preserve your mobility and independence while greatly reducing your fall risk. Besides, isn’t the alternative—a painful and potentially debilitating fall—far worse, and even more embarrassing?
Another mistake would be to cut back on activities in an attempt to avoid falling. If you do this, you may miss out on the muscle-strengthening physical exertion that can help prevent falls. So stay active, but also take some precautions to keep your balance and remain upright.
By Rosanne M. Leipzig, MD, PhD
Editor-in-Chief
The post Preserve Your Independence by Avoiding Falls appeared first on University Health News.
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