Autumn is Time for Fall Prevention Screening!
Dr. Angela Bourgeau, DC
Are you worried about falling? Maybe you know someone who's been injured or even killed by a fall. Or maybe you've had a close call in the past and worry about taking a spill in the future.
Aging can affect the body's ability to keep us balanced and upright. Maybe you don't see or hear as well as you used to, which can affect your coordination. Nerves that carry information from your brain to your muscles, and from your muscles to your brain, can deteriorate gradually over time and reduce your reaction time. This can make it difficult to move quickly to avoid obstacles such as other pedestrians, pets, or to negotiate icy or slippery surfaces. Normal declines in muscle strength and joint flexibility can reduce your ability to stand, walk and rise from chairs.
In 2003, more than 1.8 million seniors were treated in hospital emergency rooms for fall-related injuries. More than 421,000 of those treated were hospitalized. Although those numbers seem large, you don't need to let the fear of falling rule your life. Many fall-related injuries are preventable.
Research has identified a number of modifiable risk factors that increase the likelihood of a fall. Some of these include tripping hazards in the home, lack of physical activity, side effects from medications, poor eyesight, loss of sensation in the limbs, and osteoporosis.
Things you can do to reduce your risk of falling.
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Perform a home safety check.
At least one-third of all falls involve hazards within the home. It's very common for people to trip over objects on the floor. Go through every area of your house by yourself, or with a spouse or a family member to look for potential hazards to reduce your risk of a fall. For instance, all electrical cords should be bound and out of any area you may walk. Carpet and flooring should be level and in good repair. Think of strategies to avoid clutter such as laundry, shoes, and other items that may tend to wind up on the floor.
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Begin a regular exercise program.
Regular exercise can slow down the normal degeneration of muscle strength and joint flexibility. It may also keep the nerves between the brain and muscles active and healthier longer.
Some research has shown that seniors who participated in a tai chi program three times a week had significantly increased knee and ankle muscle strength, and improved flexibility and mobility compared to a group who did not exercise at all. The tai chi participants were twice less likely to experience a fall.
Great general exercises for seniors include walking, tai chi or ballroom dance. (See RoseSprings' most recent class list for some great ideas!)
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Review your medications.
Some prescription medications have side-effects such as dizziness and lightheadedness. Some combinations of prescription drugs can increase these side-effects. Some drugs can also slow mental reactions, which can have an effect on your ability to react quickly.
Multiple medications, or mixing prescriptions with alcohol or over-the-counter medications can increase the risk of unwanted side-effects. Make sure your prescribing doctor knows all the medications and supplements you are taking, including herbs and over-the-counter medicines. Ask your doctor and pharmacist about the side-effects. Let him know you want to lower your risk of falling. If you need to take a medication that will increase your risk, ask your doctor if you need a walker or other supports while taking the medication to reduce the risk of injury due to fall.
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Get your vision tested.
Poor vision increases your risk of a fall. It's difficult to move safely if you can't see! Regular check-ups at the eye doctor also can help screen or monitor diseases such as diabetes and hypertension.
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Prevent osteoporosis.
Osteoporosis makes bones more prone to fracture. Hormonal changes with menopause and older age, calcium and vitamin D deficiencies, and decrease in physical activity can all increase the risk of osteoporosis. Osteoporosis is a leading cause of fractures in older adults, especially women. But, men can be affected, too!)
A diet rich in nutrients, including calcium and vitamin D, is important. Some foods high in calcium include fish and shellfish, broccoli, kale, soybeans, collards, turnip greens, tofu and almonds. Dairy can be a good source if you are not sensitive to milk proteins or dairy products. Vitamin D helps the body absorb calcium. Vitamin D is made by the body with sun exposure. Especially during the fall and winter months, it may be advisable to use a supplement since sun is so limited during these months.
You have the power to maintain your independence and reduce your risk of fall with some lifestyle changes and home improvements. If you live alone and worry about falling, have someone check on you once a day or consider hiring an emergency monitoring company. If you do find yourself falling, try to fall forward on your hands or back onto your buttock. Try to avoid falling on your spine. Always try to protect your head in a fall.
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