Derek Burnett
Derek Burnett is a Contributing Writer at Bottom Line Personal, where he writes frequently on health and wellness. He is also a contributing editor with Reader’s Digest magazine.
When it comes to how we as Americans assess our daily risks, falling barely registers as a concern for most people. Yet this year, one quarter of Americans 65 or older will suffer a fall. Of those, someone will go to the emergency room every 11 seconds! And every 19 minutes, an American dies from a fall or its aftermath.
The saddest part about those alarming statistics is that most falls are preventable. Here’s how to keep yourself and your loved ones safe.
Certainly anyone can fall…the toddler running too fast on an uneven lawn…the daredevil teen attempting a new skateboard trick… the middle-aged homeowner painting the garage…or the senior who misses the last stair on the descent. But there’s no question that fall risk follows certain patterns.
Age. The harsh truth is that the older you are, the more likely you are to fall. Yet despite the stereotype of falls happening to frail, shuffling, ancient folks, research shows that nearly 9% of 40- to 44-year-old women report having fallen sometime over the previous year, suggesting that middle-aged adults are far from immune. Fall risk increases to almost 30 percent by age 64, and that percentage continues to climb as we age. Part of the reason for that may be that it takes longer for seniors to understand that they’re falling, and by the time it registers, they’re unable to stop themselves.
Sex. Statistically, women are at greater risk than men, having 1.3 times higher odds of falls. This may be because women tend to lose bone density at a greater rate than men, which can cause balance issues, and it may also be linked to lower muscle mass.
Mobility issues. People with gait problems and those who use walking aids are at considerably higher risk, for obvious reasons.
Balance problems. People who suffer from vertigo, Parkinson’s disease, seizures, and other problems affecting their balance and muscular control are among those most likely to suffer falls.
Having already fallen. The most likely person to fall is one who has already done so. If you or a loved one have suffered a fall, it’s time to take action to prevent another one.
There’s less of a chance that it is accidental and more of a chance that there is a contributing reason for the fall. For instance:
Weakness, frailty, pain. Any underlying conditions that limit our mobility or make us unstable on our feet can contribute to our risk of falling. These can include but are not limited to…
Nutritional deficiencies. Risk of falling is sometimes tied to a dearth of certain nutrients, including:
Ear problems. Problems with the inner ear and hearing can greatly affect balance and ability to know what’s ahead of you. Hearing problems can prevent you from hearing a car horn, smoke alarm going off, or a creak in the floor where it’s uneven, for instance.
Medications. Taking multiple drugs at the same time (which is the case for many seniors) can raise the risk of falls, but some medications taken alone can also contribute to falls.
Poor eyesight. Vision problems make it harder to detect obstacles and harder to navigate around them. People with poor eyesight are twice as likely to fall as those with perfect vision.
Neurological issues. Balance can be affected by certain diseases, including:
Incontinence. Rushing urgently to get to a bathroom can make people less cautious about where they step, leading to falls.
Having any of the conditions mentioned above can indicate an elevated risk of falling. To assess your fall risk, ask yourself if you’re experiencing or have experienced any of the following:
Elderly fall prevention begins with communication. It’s important that you, your doctor, and your loved ones…especially those you live with…have an honest talk about your level of risk and what can be done about it. Then, you can begin to remove and reduce hazards in the following areas:
Footwear. Get yourself into a pair of shoes that fit well, is sturdy, and is non-slip. Avoid going sock-footed around the house unless you have non-skid socks.
The home. Remove clutter and hazards such as throw rugs and extension cords. Make sure every room and hallway is well lit. Install handrails on both sides of every flight of stairs. If you have small electrical switches, change them out for the wide flat kind that are easier to see and to manipulate. Consider replacing round knobs with lever-style handles. In the bathroom, install safety rails around the toilet and in the shower, put in a tub transfer bench, and place nonslip mats in the tub or shower and in front of it. Make sure your bed is neither too high nor too low, and keep a flashlight on your bedside stand. In every part of the house, always make sure to clean up any spills immediately, and avoid using cleaning products and polishes that leave floors slippery.
Devices/Aids. Use a cane or walker that is well made and well fitted to you and your needs. Buy a reacher so that you can grab things that are up high or down low without having to assume a bodily position that could lead to a fall.
Exercise. People with better bone density, higher muscle mass, more flexibility, and better cardiovascular fitness…all of which improve through exercise…are much less likely to fall. There are also specific exercises you can do to work on your balance at any age.
