Falls Are Preventable

The focus for our health advice this month is about Falls.

Fall are preventable, you can prevent a fall at home by using some simple strategies.

Why do we need to reduce the risk of falling?

• One in three people aged over the age of 65 will experience a fall at least once in any given year.
• A person who has had a fall is more likely to fall again within six months.
• Falling can cause serious injuries such as limb or hip fractures and in some cases more serious head injuries that can result in a person’s death.
• Falling can reduce a person’s confidence in being active because of the fear of falling.
• Falling can reduce a person’s mobility and daily activity and this can impact on their ability to enjoy life to the full.

There are many things that can contribute to people falling and these are called risk factors.  In this month’s article these risk factors are outlined and simple strategies that can be taken to reduce the risk of falling will be explained.. 

1. Strength and Balance.  Inactive or unfit people tend to have poorer balance and weaker muscles.  Exercise and activity make you stronger while also improving your balance and has been shown to lower the risk of having a fall.  Join a group and participate in activities such as Tai Chi, strength training and exercise programs that include balance and muscle training.  IT’S NEVER TOO LATE TO START!
2. Falls can happen in and around the home.  Creating a safe home environment can help maintain an independent life style that can reduce your risk of falling.  Use adequate lighting in all rooms of your home.  Mark the edges of your steps and stairs with reflective non-slip strips and install handrails if they are needed.  Install grab rails in the bathroom and be careful of any wet floors.  In the kitchen mop up spills straight away and don’t stand on chairs.  Minimise what you store in the cupboards you cannot reach easily.  Don’t over reach for that item in the top cupboards as it is not worth the risk.
3. As we age our peripheral vision decreases and it becomes harder to focus.  We need more light to see well and we become more sensitive to glare so it takes our eyes longer to adjust when we move from brightly lit areas to dimly lit ones.  Bifocal and multifocal lenses can also make it difficult to see when walking up and down stairs.  Use single lenses for walking. Wear sunglasses outside in the sun. Give yourself time to adjust when you move from light to dark areas of your home.  Install a night light if you need to make that trip to the bathroom in the middle of the night or keep a torch beside your bed.
4. Check with your doctor about the medications you are taking especially if you take a sleeping pill at night.  A review of your routine medications every twelve months with your doctor is a good idea and might just prevent that fall that didn’t need to happen.
5. Don’t neglect your diet.  Eating a healthy diet that includes plenty of vegies is always advisable.  Ask your doctor if you need a calcium supplement and vitamin D is essential for healthy bones.  As we age our bone density decreases.
6. If you use a walking aid such as a walking frame or stick then make sure it has been fitted properly by a health professional so that it is the right device for you.

Research has shown that if you apply these simple rules you can reduce your risk of falls by at least 35%, stay on your feet longer and live life to the fullest.  That’s all from the team this month, stay healthy and independent and we’ll be back next month with more health news to keep you independent. 

Look out for next month's focus.

Stay healthy

Christine