Your grandma likely told you that a stitch in time saves nine. Prevention is always better than trying to pick up the pieces after the fact. The University of Colorado puts out these guidelines: With falling, we know that the
Your grandma likely told you that a stitch in time saves nine. Prevention is always better than trying to pick up the pieces after the fact.
The University of Colorado puts out these guidelines: With falling, we know that the risk increases as you age, and it is greater for women than men. Sixty-six percent of elders who fall will take a tumble again within six months. Decrease in bone density contributes to falls and injuries, and inactivity means that muscles and bones lose strength and mass, and bodies lose flexibility.
At least 33 percent of falls involving elderly people involve hazards in their homeS. The most common hazard is tripping over things on the floor. Other factors are poor lighting, loose rugs, unsteady furniture, walking on wet surfaces and lack of grab bars. Falls are not a normal part of aging and can be reduced and prevented with some thought and knowledge.
Osteoporosis is a process whereby the bones become porous, brittle and more prone to breaks. It is caused by hormonal changes, calcium and Vitamin D deficiency and inactivity. Exercise is a key component in keeping bones strong. Sometimes falls can happen because a person’s bones are so brittle that they break first and the person falls. Other times, a loss of balance occurs and the brittle bones break on impact.
To prevent osteoporosis, at least 1,500 milligrams of calcium must be taken every day, partnered with 500 milligrams of Vitamin D. Calcium-rich foods include fish, shellfish, dairy products such as yogurt, broccoli, collard greens, tofu and almonds. Sunlight provides Vitamin D as well, but many worry about the burning effect of sunlight. Exercise will not just help keep the bones strong, it also helps keep supportive muscles strong and adds to flexibility.
Balance and flexibility exercises are important in everyone’s exercise program, but even more so for the aging person so that they can keep their balance and not fall. Wear low, well-fitting shoes to help avoid falls.
As we age, vision can become impaired and increase the risk of falling. Keep your eye checkups as part of your prevention strategy, and keep your glasses clean so you can optimize your vision. In trouble spots in the home, install grab bars and a colored tape on stairs. Turn on the lights when going down stairs or in a darkened hallway.
Some medications can contribute to falls by reducing mental alertness, impairing balance or causing a drop in blood pressure. Alcohol is another drug that causes lack of balance and reduced mental alertness. Discuss the drugs and their side effects with your pharmacist and limit alcohol intake so that you stay safe from falling.
In the home, some of the factors that contribute to falls are: Cracks and broken edges on the sidewalk and driveway, lack of handrails or grab bars on steps, high door thresholds, clutter, rocks, tools on the path or drive, water or moss on the walkways.
Inside, rugs should be secured or taken up. With large carpets, secure the edges, use colored tape on stair edges, reduce clutter, have at least one phone on each level of the house for emergencies and to reduce “running to the phone.” Make sure lighting is adequate and non-glare.
In the bathroom, install grab bars around the tub and commode that are strong enough to support you. Use liquid soap from a wall dispenser so you don’t drop the soap in the shower. Use a handheld shower and sit on a padded bath or shower seat. Use a non-skid bath mat.
In the kitchen, keep commonly used items close at hand to avoid over reaching. Use a sturdy step stool to get things down from higher shelves. Keep electrical cords out of the way, and don’t wax the floor.
In the living areas, keep all cords out of the way. Remove casters from furniture. Make sure it is easy to get out of the furniture and arrange it so it is easy to get around.
In the bedroom, have a night light. Have a sturdy chair to sit in to dress and have the bed height easy to access. Have a telephone by the bed so you don’t have to run to get the phone.
In the hallways, keep them clutter free and easy to navigate.
Falls are the leading cause of death from injury for those over age 65. Approximately 9,500 deaths of older Americans are associated with falls each year. One of the worst things about falling is the resultant loss of independence. Twenty-five percent of those who fracture a hip require life-long nursing care. About 50 percent will be discharged to a nursing home rather than return home. There is also a deep physiological impact after a fall, and people begin profoundly restricting their activities because of fear of falling again. The majority of lifetime cost of injury for people over the age of 65 can be attributed to falls. One fourth of those who fracture a hip die within six months.
• Jane Riley, B.A., C.P.T, C.N.A, can be reached at 212-1451 or www.janerileyfitness.com.
