Reduce Your Chances of Falling
Statistics from the Centers for Disease Control and Prevention indicate that, each year, one in every three adults age 65 or older suffers a fall. It’s thought that about six percent of these falls result in severe injuries, such as head traumas and fractures. Hip fractures are particularly common—and they also are a notable cause of mortality in seniors.
“Many of the risk factors that make older adults susceptible to falls are age-related and intertwined,” says Barrie L. Raik, MD, a geriatrician at Weill Cornell’s Irving Sherwood Wright Center on Aging. “Fortunately, falls are largely preventable—by tackling your own personal fall risk factors, as well as the hazards that may exist inside your home, there is much you can do to increase your safety.”
Identify personal risk factors
A yearly fall risk assessment for all older adults is recommended by the American Geriatrics Society. As part of the assessment, your doctor should ask if you have experienced any unsteadiness while walking and check your balance and gait. “He or she also should ask if you have fallen during the previous 12 months,” says Dr. Raik. “If you have, your doctor should ask questions about the fall to determine and address possible causes.”
The risk of falls increases proportionately as the number of pre-existing conditions rises. For example, poor eyesight is a major player.
“Poor vision makes you prone to tripping,” says Dr. Raik. “It also may cause you to cut back on your physical activity in an attempt to avoid that potential fall. This reduced physical activity, in turn, may result in a loss of strength in your limbs that increases the risk of a fall.”
ADAPT YOUR ENVIRONMENT
As you get older, you need to adapt your home to meet your safety needs. Here’s how:
✔ Eradicate tripping hazards. Get rid of throw rugs, or tape them down so they don’t slide. Ensure that lamp and extension cords are kept out of walkways.
✔ Light your home adequately. Make sure that all of the commonly used rooms, hallways, and stairs in your home are adequately lit, and keep flashlights on hand in case of a power out-age.
✔ Avoid bathroom slips. Use non-skid mats in and outside the bathtub and/or shower. A shower/bath seat and grab bars provide additional support in the shower/tub area (avoid bars that utilize suction, as these may not support your weight—opt for bars that screw into the wall).
✔ Consider kitchen basics. Move frequently used items to the floor cabinets so you don’t have to use a stepstool to reach them. Purchase an inexpensive reaching/grabbing tool for accessing items on higher shelves.
✔ Install a medical alert system, and wear the emergency button around your neck or on a wrist strap. If you fall or have an emergency and you press the button, a signal is sent to a monitoring station, and a family member or emergency services will be alerted.
Other medical conditions that can make you vulnerable to falls include peripheral neuropathy, which can cause numbness in your feet, and neurological impairments that cause unsteadiness, such as Parkinson’s disease. Having osteoporosis raises the risk of incurring serious injuries due to a fall. Also, a number of medications can cause dizziness, such as blood pressure medications.
Preventive strategies
The good news is there are plenty of actions you can take to minimize your chances of fall-ing.
▶ Schedule a yearly eye exam to ensure that your glasses prescription is up-to-date, and to check for cataracts and other conditions that may impair your vision.
▶ Take your time when standing up from a seated position to avoid dizziness that could cause a fall.
▶ If your medication causes dizziness, discuss with your doctor whether a reduced dose or a different medication may be advisable.
▶ Boost your balance and muscle strength. “T’ai chi is noted for helping to improve balance,” says Dr. Raik. “Also, consider adding strength training to your exercise routine.” Ask at your local senior center or YMCA about t’ai chi classes and exercise programs.
▶ Use a cane or walker if necessary to mitigate any un-steadiness when upright or walking.
▶ Report any falls to your doctor. “You should do so even if the fall is minor,” Dr. Raik emphasizes. “Also, ask your doctor for a referral to a physical therapist who can carry out a safety evaluation of your home and recommend fall-proofing measures.”
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