Falling is a scary thing, whether you're 5 or 95. But as we get older, the risk of a fall causing serious injury, even life-threatening, increases. That's why we need to be very careful about this health risk.
Do you know what the causes (risk factors) of falling are?
First, we need to see if you are at risk for falling. Experts say that if you are over 65 years old, and have four or more of these factors, you are more likely to fall.
See if you have these risks too:
- - If you've fallen before .
- - If you have a condition like arthritis .
- - If you are suffering from depression .
- - If you feel dizzy all the time.
- - If you have a long-term illness .
- - If more than four types of medication are used for each disease - we call this ``Polypharmacy`` , which means using many types of medication at the same time.
- - Even when you have a sudden illness like a common cold.
There are several other important risk factors:
- - Decreased strength, specifically the loss of muscle mass/strength as we age (Sarcopenia) .
- - If you have difficulty walking or balance problems.
- - Difficulty urinating and defecating, such as having to go to the bathroom frequently and suddenly.
- - If you are taking certain medications, for example , sedatives or antidepressants .
- - Poor eyesight and hearing .
- - Pain in the feet or wearing shoes that don't fit properly or are slippery .
- - Dangerous places in the house, for example, things like high and low spots, slippery rugs on the floor, etc.
Most falls are caused by a combination of factors, not just one or two. Experts recommend that you get your first assessment when you turn 65. Even before that, if you have any chronic conditions that increase your risk of falling, it's a good idea to get checked out. After that, it's a good idea to get checked at least once a year .
The doctor may ask you these questions:
When you go to see your doctor, he or she will likely ask you these three questions:
- - Have you fallen within the last year ?
- - Do you feel unsteady or unsteady when standing or walking?
- - Are you afraid of falling ?
If you answer 'yes' to any of these three questions, it means that you definitely need further medical advice .
"Don't wait until you fall to assess your risk of falling. Falls are the leading cause of accidental death among people over 65. Just like we get our physicals checked, like getting screened for diseases like cancer, this is normal. This is not a judgment about your health or fitness, it is just a precautionary measure ."
What can we do to avoid falls?
It's normal to be afraid of falling. And so is the desire to maintain the lifestyle you're currently living. So, by taking proactive steps to prevent falls, you can protect yourself without having to put too much of a strain on your lifestyle. Let's take a look at what you can do.
Should we talk to the doctor about your medication?
Did you know that if you take four or more medications for different conditions, including over-the-counter medications, you're more likely to fall? Yes, it's true. There are many medications that can cause side effects like dizziness and drowsiness . Sometimes, taking them together can make those symptoms worse.
So, whenever you go to see your doctor, talk to him about all the medications you're taking. He can then make sure you really need the medications you're taking, whether they're safe to take together, and if you're experiencing any side effects.
See an eye doctor every year.
If your glasses don't fit your eyes properly, that can also be a cause of falls. Having your eyes checked once a year can help you determine if your prescription needs to be changed. It can also help you identify any eye problems early.
" Getting your eyes checked is not just important for your vision. Sometimes, your eyes can be the first clue to an underlying health problem. For example, things like thyroid disease, aneurysms, and even cancer can sometimes be detected with a simple eye exam."
Wear proper footwear.
As you read this, you've probably put your high heels aside. However, walking around barefoot, without shoes, or wearing only socks at home also increases the risk of falling.
Therefore, choose shoes that are non-slip and have a rubber-like grip on the bottom . For example, socks with non-slip soles are good.
Keep your hands free.
Imagine, when you're carrying two bags of stuff with both hands, if you lose your balance, you can't use a handrail or a stick to hold it, right? So, if possible , use a bag, or carry the stuff in small pieces. The slower you go, the more successful your journey will be!
Keep your body active, exercise.
If possible, incorporate exercises into your routine that strengthen your legs, improve your balance, and improve your flexibility. Here are some examples:
- - Yoga
- - Tai Chi
- - Pilates
- - Qigong
- - Water aerobics
If you are afraid of falling or have recently fallen, you may need to change the way you exercise. Ask your doctor if you would benefit from working with a physical therapist or occupational therapist.
Remember: Any kind of movement is good for your body. As long as you get some blood flowing and move your body (and do it safely), you'll reduce your risk of falling.
Don't be shy about using the tools available to help.
There are many technological devices that can help with everyday tasks, such as walkers, reach extenders, sock aids, and bathroom chairs. Using these can significantly reduce the risk of falling. But many people don't take advantage of them. They think they are for someone else, someone weaker than them, or that using them is a sign of weakness and a loss of independence.
These assistive devices are not just for people with chronic illnesses or disabilities. They are for everyone. And there is no rule that says you have to use them all the time. These devices are there to help you stay independent. You can use them however you want.
Think about the dangers at home.
Even in an average home, there are many unexpected places where we can trip and fall. Most of the time, these are things that can be easily fixed!
You can do some of these things with help from someone:
- - Remove unnecessary items like shoes and dog toys from the paths you walk on.
- - Remove any small rugs that are on the floor - or stick them to the floor with double-sided tape.
- - Keep the items you use frequently in easy-to-reach places.
- - Use bright, well-lit lights to make certain areas stand out. Use contrasting, bright colors to make certain areas stand out.
If you're trying to make your home safer, don't fall. If you don't have anyone nearby to help you, tell your doctor. He or she can bring an occupational therapist to your home to help you identify and correct everyday hazards in your home.
Make some necessary changes at home.
Not every home hazard can be fixed with duct tape or a few items. Sometimes, you have to do things like raise grab bars, build wheelchair ramps, and install non-slip flooring .
There are many different organizations, volunteer groups, and support programs designed to help older people and those with disabilities stay in their own homes. You just have to look for them.
There may be places in Sri Lanka that offer this kind of help. Ask your doctor for advice on this. You won't be the first person to hear something like this!
It's also important to stay together with friends and relatives.
It's hard to believe, but a strong social network, meaning being close to family and friends, also reduces the risk of falls.
Whether you feel lonely or not, if you feel like you're lacking social connections, it's important to tell your doctors. Loneliness increases your risk of falls and a host of other health problems. So, they can help you connect with community groups, volunteer opportunities, and social clubs.
Be a little careful when the weather changes.
Life doesn't stop just because the weather is bad. However, there are many small changes we can make to reduce the risk of falls.
For example, on a rainy day, you can avoid having to take a ride (e.g., a ride-share service or a taxi) or walk through a wet movie theater parking lot. Run out of groceries? Instead of going to the store, restaurant, or pharmacy, use a delivery service to get groceries delivered to your home.
What do you do if you fall? Don't hide it, tell me!
No matter how hard you try to avoid falls, accidents can happen. Such an experience can be emotionally draining. But your doctors are there to help you get back on track.
But, imagine that you fell and got up without any injuries. You might think it never happened. Not only you, but even in developed countries, one in four people over the age of 65 fall every year. Less than half of them tell their doctors about it.
But, experts say you should make a different decision.
When you tell your doctor about a fall, they can check for any hidden injuries or underlying medical conditions . They are trained to recognize patterns and warning signs that we might miss. They are also the gateway to all the medical and community support services that can help prevent future falls.
In short: things we need to remember
Whether you've never fallen before, or you're still recovering from a fall, proactively thinking about fall risk and how to prevent it is the key to staying safe and independent.
Simply put:
- - Understand your risks: Consider things like age, health conditions, and medications you take.
- - Seek medical advice: See your doctor regularly, talk about your risk of falling, and get the necessary tests done.
- - Make your home environment safe: Remove slippery areas and unnecessary obstacles.
- - Think about physical health: Things like a balanced diet, exercise, and proper footwear are important.
- - Use assistive devices: If necessary, don't be shy about using something like a cane or walking frame.
- - If you fall, tell the doctor: Even if you don't get injured, telling the doctor can prevent a serious accident in the future.
So, with these things in mind, let's all try to live a fall-free, healthy life!
` Falls, fall prevention, elderly health, safety, home safety, exercise, medical advice
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