Did you know that one in four older Americans falls every year?
Falls are the leading cause of both fatal and nonfatal injuries for people aged 65 and older. Falls can result in hip fractures, broken bones and head injuries. Even falls without a major injury can cause an older adult to become fearful or depressed, making it difficult for them to stay active. If you have an aging parent, grandparent or neighbor in your life, helping them reduce their risk of falling is a great way to help them stay healthy and independent for as long as possible.
The good news about falls is that most of them can be prevented. The key is to know where to look. Here are some common factors that can lead to a fall:
• Balance and gait: As we age, most of us lose some coordination, flexibility and balance — primarily through inactivity, making it easier to fall.
• Vision: In the aging eye, less light reaches the retina — making contrasting edges, tripping hazards and obstacles harder to see.
• Medications: Some prescriptions and over-the-counter medications can cause dizziness, dehydration or interactions with each other that can lead to a fall.
• Environment: Most seniors have lived in their homes for a long time and have never thought about simple modifications that might keep it safer as they age.
• Chronic conditions: More than 80% of older adults have at least one chronic condition like diabetes, stroke or arthritis. Often, these increase the risk of falling because they result in lost function, inactivity, depression, pain or multiple medications.
Steps to reduce the risk of fallsHere are some steps you can take to help reduce the risk of a fall:
• Ask yourself or a loved one — “Are you concerned about falling?” Many older adults recognize that falling is a risk, but they believe it won’t ever happen to them or they won’t get hurt — even if they’ve already fallen in the past. If you’re concerned about falling, dizziness or balance, you need to discuss those concerns with your health care provider who can assess the risk and suggest programs or services that could help.
• Are you or a loved one experiencing any problems with managing your own health? Are you having trouble remembering to take your medications, or are you experiencing any side effects? Is it getting more difficult for you to do things that used to do easily? Are you taking advantage of all the preventive benefits now offered under Medicare, such as the Annual Wellness visit? Talk with your health care provider about your concerns.
• When was your last eye exam? If you or a loved one wears glasses, make sure you are wearing the most current glasses prescribed by your eye care doctor. Remember that using tint-changing lenses can be hazardous when going from bright sun into darkened buildings and home. A simple strategy is to change glasses upon entry or stop until the lenses adjust. Bifocals also can be problematic on stairs, so it’s important to be cautious. For those already struggling with low vision, consult with a low-vision specialist for ways to make the most of your eyesight.
• Are you or a loved one holding onto walls, furniture or someone else when walking or appear to be having difficulty walking or arising from a chair? These are all signs that it might be time to see a physical therapist. A trained physical therapist can help you or your loved one improve balance, strength, and gait through exercise. They might also suggest a cane or walker and provide guidance on how to use these aids. Make sure to follow their advice. Poorly fit aids actually can increase the risk of falling.
• Are you or a loved one having a hard time keeping track of medicines or is experiencing side effects? Then it’s time to discuss the concerns with the physician or the pharmacist. You should review medications each time you get a new prescription. Perhaps a medication chart can help keep track of medications and schedules, use of a weekly pill box, or consider using a medication dispenser that notifies you or your loved one of refills. Use of one of these methods will promote peace of mind and allow for an adherence to a prescribed regime.
Do a walk-through safety assessment of your home. There are many simple and inexpensive ways to make a home safer. For professional assistance, consult an occupational therapist. Here are some examples:
• Lighting – increase lighting throughout the house, especially at the top and bottom of stairs Ensure that lighting is readily available when getting up in the middle of the night.
• Stairs – make sure there are two secure rails on all stairs.
• Bathrooms – install grab bars in the tub or shower and near the toilet. Make sure they’re installed where your older loved one would actually use them. For even greater safety, consider using a shower chair and hand-held shower.
It’s never too late to start an exercise program. Simple exercise, like walking at least 15 minutes each day, can strengthen your legs, which will help decrease your chances of falling. Even if you’ve lived a sedentary life, becoming active now can benefit you in many ways, including protecting you from falls. What are you waiting for? It’s time to get moving! Contact your local Office for the Aging and inquire if they offer an evidence-based program such as Tai Chi for Arthritis in prevention of falling.
Wayne Shepard is the director of the Delaware County Office for the Aging.