Age Safely By Preventing Falls
Falls are prevalent among American seniors, and while most falls don’t cause serious injuries, many do. “Overall, falling can set an older adult on a downward spiral that results in constant pain, loss of independence, increasing frailty, and early mortality,” confirms Mount Sinai geriatrician Patricia Bloom, MD.
A recent meta-analysis (Journal of the American Medical Society, Nov. 7, 2017) assessed the benefits of fall-prevention interventions among about 42,000 people. Here’s what the researchers recommend to help you stay on your feet as you age.
1. Get Plenty of Exercise Exercise boosts muscle strength and bone density as you age. “Lack of activity raises your risk for the bone-thinning disease osteoporosis, which makes you more susceptible to fractures if you fall,” Dr. Bloom explains.
Adults age 65 and older who are in good health should aim to meet the federal exercise recommendation of at least 150 minutes per week of moderate-intensity aerobic activity (such as brisk walking), or 75 minutes of vigorous aerobic exercise (such as jogging). Also engage in muscle-strengthening resistance exercises on two or more days per week. Dr. Bloom cautions that you should discuss with your doctor how much physical activity is safe for you if you’ve led a sedentary lifestyle, have any underlying health issues, or are trying to get fit again after illness, injury, or surgery. “Aim to build your fitness up gradually if you haven’t been very active previously,” she advises.
2. Boost Your Balance Several studies have suggested that the Chinese martial art tai chi can reduce the risk of injurious falls. Ask at your local gym or senior center about tai chi sessions, and keep in mind that exercises that strengthen your core also can benefit your balance (see p7). “Sturdy, non-slip shoes aid balance too,” adds Dr. Bloom, “and if you wear slippers at home, choose options with rubber soles that grip the floor.”
3. Monitor Medications Some medications—for example, blood pressure medications, sleep medications, and antidepressants—may raise the risk of falls. If you take any drugs for health issues, take them with you to every doctor’s visit so they can be reviewed. “This is especially important if you see several different doctors who are not aware of what drugs you are taking, since it is possible you may be prescribed drugs that ‘double up’ on something else you’re taking,” Dr. Bloom says. “If you suffer from dizziness or drowsiness after taking any drug, let your doctor know immediately.”
4. Have Regular Vision Checks You should get an eye exam every year to ensure that eyeglass prescriptions are up-to-date, and monitor for age-related eye conditions like glaucoma, macular degeneration, and cataracts. Keep in mind that these conditions don’t always have obvious symptoms until they are advanced, and early detection and treatment could prevent vision loss. Cataracts in particular can be relatively easily treated. The condition causes the lens of the eye to gradually become opaque, but the affected lens can be removed and replaced with a clear plastic lens. A 2014 study showed a 78 percent decrease in the risk of falls the year after patients had cataract surgery on one eye.
5. Nourish Your Bones Exercise can help you maintain bone density but it’s also vital to nourish your bones with calcium-rich foods. The recommended daily calcium intake for women age 51 and older is 1,200 milligrams (mg)—men in this age range should aim to consume 1,000 mg, and increase their intake to 1,200 mg when they reach age 70. Dietary sources of calcium include milk, low-fat cheese, and yogurt; fortified cereals and juices; leafy green vegetables; tofu (if prepared with calcium sulfate); and canned fish (particularly if you eat the soft bones). Note that you’re better off boosting your consumption of calcium via foods rather than supplements, which have been associated with a greater risk for cardiovascular disease.
Vitamin D is also important for bone strength. Your body synthesizes vitamin D with exposure to sunlight (10 to 15 minutes exposure per day should suffice), and it also can be obtained via fatty fish (such as salmon, trout, mackerel, and sardines); fortified cereals, milk, and orange juice; and soy products. If you live in a region that doesn’t see much sunlight, you may need to boost your intake of vitamin D still further by taking a daily supplement. Overall you should aim to get 800-1,000 International Units (IUs) of vitamin D each day.
6. Fall-Proof Your Home Eliminating tripping hazards is one of the best ways to prevent falls. “Get rid of throw rugs, or tape them down so they don’t slide,” Dr. Bloom advises. “Reposition coffee tables against walls or in corners, and make sure that lamp and extension cords don’t run across high-traffic areas. Use a non-skid bathmat, and install grab-bars in the shower. Also make sure your home is adequately lit, particularly at the top and bottom of stairwells.”
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