According to the Centers for Disease Control and Prevention (CDC), one-third of older adults age 65 and older fall each year. Falls can be devastating to an older body and may result in serious injuries such as fractures and head trauma. Most falls are linked to a combination of risk factors such as eyesight or hearing problems, balance or gait problems, muscle weakness, confusion, slower reflexes, improper footwear, diabetes, heart problems or problems with the thyroid, nerves, feet or blood vessels. Some medications can also cause dizziness and drowsiness, which can make a person more likely to fall. Other causes include safety hazards in the home, such as unsecured or poorly placed furniture, rugs or electrical cords. Some people may also experience a drastic drop in blood pressure when they get up from sitting or lying down called postural hypotension and that can lead to falls. The more risk factors a person has, the greater their chances of falling.
Finding the root cause of falls may help in making modifications to prevent them. Additionally, if an older person takes care of their overall health, it can lower the chances of falling. The following tips from the National Institute on Aging can help you decrease the likelihood of suffering a fall:
- Stay physically active. Consult a doctor about finding an appropriate activity or exercise program. Regular daily exercise for at least 30 minutes a day, five times a week helps strengthen muscles, aids in flexibility and may slow bone loss from osteoporosis.
- Have eyes and hearing regularly checked. Even small changes in sight or hearing can lead to a fall. Allow time to get used to new glasses or contact lenses. If you use a hearing aid, make sure it has working batteries or is regularly charged, fits well and wear it.
- Know the side effects of medications. If a medicine causes dizziness or drowsiness, consult a doctor or pharmacist.
- Get enough sleep. Being sleepy increases the likelihood of falling.
- Drink alcohol in moderation. Even a small amount of alcohol can affect balance and reflexes.
- Use an assistive device if you feel unsteady walking. Appropriate use of canes and walkers can prevent falls. If a doctor has recommended the use of a cane or walker, make sure they are the appropriate size for you and operate smoothly. A physical or occupational therapist can help you decide which devices might be helpful and teach you how to use them safely.
- Change your footwear. Wear non-skid, rubber-soled, low-heeled shoes or lace-up shoes with non-skid soles that fully support your feet. It is important that the soles are not too thin or too thick. Don’t walk on stairs or floors in socks or in shoes and slippers with smooth soles.
- Tell your doctor about falls. A fall can alert a doctor to a new medical problem or problems with medications or eyesight that can be corrected. Even if your fall is minor, tell your doctor. A doctor may suggest physical therapy, a walking aid or other steps to help prevent future falls.
