S t ay i ng Ba l anced t o
PREVENT D I SABL I NG FAL LS
As you age, normal alterations in vision,
gait, hearing, and cognition elevate the
chances that you’ll fall, and possibly
sustain a serious injury.
Falls are a leading cause of injury and
death among people 65 and older.
Almost 33% of people in this age range
fall each year.
Falls can cause permanent disability
–
especially in older women. Because
of lost bone density from osteoporosis,
older women can easily break their hips
during a tumble.
In addition to damage caused by a
fall, just the fear of falling can be a
hindrance. In fact, 20% of older people
limit activities of daily living due to this
fear, which diminishes quality of life.
Those most at risk include people over
65,
people who’ve sustained a stroke, or
have Parkinson’s disease, Alzheimer’s
disease or a family history of falls.
Other risk factors include being
thin, female of Caucasian or Asian
decent, smoking, excessive alcohol
consumption, low blood pressure,
osteoporosis and early onsetmenopause.
Despite the dangers, falling doesn’t
have to be a natural consequence of
aging. You can help prevent falls
with lifestyles changes and simple
modifications, such as:
Regular exercise:
Lack of exercise leads to weakness
and increases the chances you’ll fall.
Exercises that enhance balance, such as
tai-chi, offer the most benefits. Consult
your doctor before beginning a program.
Check vision:
You may be using an old prescription for
glasses, or have glaucoma or cataracts
that restrict your vision.
Consider the side effects:
Talk to your doctor or pharmacist
about the possible side effects of
your medications, including over the
counter medications. As you age, some
medicines and certain combinations
of medicines can make you drowsy or
dizzy.
Limit alcohol intake:
Alcohol can affect judgment and
coordination.
Take precautions:
Be cautious when getting up from
sleeping or from a seated position.
These are prime times for falls.
Use support:
Use a cane or walker for balance control.
Be careful on steps and curbs.
Avoid icy patches in the
winter:
If the weather report predicts ice, snow
or rain, don’t go out alone, or consider
staying in.
Hazards in the Home:
Most falls occur in the home. There
are several easy strategies to make your
home safer.
Keep pathways and hallways
clear.
Remove clutter and electrical cords.
Tack down carpets and rugs. As an
alternate, buy rugs with non-skid
backing.
Use bright lights:
Keep stairs and hallways brightly lit so
you can see where you’re going. Use
sturdy handrails when walking down
steps, and affix no-slip treads to stairs.
Re-arrange furniture:
Make sure you have plenty of walking
room. Use chairs with strong backs and
tables with four sturdy legs. Chairs and
couches shouldn’t be too low to the
ground. The lower the furniture, the
more difficult it is to go from a seated
to a standing position, and vice versa.
Apply safety measures:
Use a raised seat and safety rails for the
toilet. Install a handrail in the bathtub.
Falls are a serious concern, but they
don’t have to cause fear or limit your
activities. By combining simple
changes with good judgment, you can
stay independent and minimize the risk
of falling.
A little attention to safety and lifestyle
modifications goes a long way.
Information adapted from: Preventing
Falls in Seniors, accessed at
gov; fall prevention, accessed at
agenet.com; Tips for preventing falls,
accessed at
jeffersonhealth.org
The Pinecone
|
August 2013 • 5 •
