I have not had a fall for several years, so I had begun to think I didn’t need to worry about that. Well, falls happen. No matter how careful you are, how tightly you grab that stair railing or watch for debris on the sidewalk, you can fall in unexpected places and at unexpected times. In 2019, falls in people over 65 caused 34,000 deaths and countless bone fractures. 95% of hip fractures are caused by falls, particularly falling sideways.
The CDC says:
Research has identified many conditions that contribute to falling. These are called risk factors. Many risk factors can be changed or modified to help prevent falls, and the more risk factors a person has, the greater their chances of falling.
Risk factors include:
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- Lower body weakness
- Vitamin D deficiency (that is, not enough vitamin D in your system)
- Difficulties with walking and balance
- Use of medicines, such as tranquilizers, sedatives, or antidepressants. Even some over-the-counter medicines can affect balance and how steady you are on your feet.
- Vision problems
- Foot pain or poor footwear
- Home hazards or dangers such as
- broken or uneven steps, and
- throw rugs or clutter that can be tripped over
Does one fall mean you have to use a walker or a cane? Probably not. But there are a lot of things you can do to prevent a fall.
- Review your medications with your doctor. Are you taking something that might increase your risk for a fall?
- Do strength and balance exercises. The stronger your legs and better your balance (yes you can improve your balance), the less chance you will fall. Most senior centers have free strength classes and there are many such classes on YouTube — here is one example.
- Have your eyes checked. You may have postponed any eye exams during the pandemic, but it’s safe now to return to the optometrist. Plus, there are some new attractive glasses to purchase!
- Make your home safer.
- Those throw rugs you love? Throw them. No matter how you attach them to the floor, they move and so will you — in a bad way.
- Add grab bars in your bathroom, next to the tub or shower and the toilet. Any handyperson can install these, and they are life saving.
- Keep items you use frequently in lower cabinets. Step stools are very dangerous. If you have to reach something high, use a grabber tool.
- Use non-slip mats in the shower and the bathroom.
- Get rid of or move away anything on the floor, even shoes, that could cause you to trip. A trip is usually followed by a fall.
If you fall more than once in a month, you should consider a cane or a walker of some type. Most older people resist using a walker, feeling that it makes them feel even older. Put aside that pride. Pride goeth before a fall!!
The circle of life really does start with a child learning to walk and falling many times before they have enough stability to walk well. Toward the end of life, stability is weakened and requires extra attention to maintain. There’s nothing wrong with needing a little help and being a little more attentive to how you walk and where you walk.
What am I doing to prevent another fall? I have changed my shoes from slip-ons to shoes with more support in the ankle; I am walking consciously heel first; I am not rushing anywhere but walking more deliberately. I hope that’s the last fall I have for a very long time, but there’s no guarantee.
Take care, everyone!