Falling can be a scary and life changing event for seniors. Most of us have an aunt, a grandparent, or an older friend that has fallen, and we wish we could have helped them take better precautions. Here are 8 simple steps that can help keep seniors overcome the dangers of falling.
Denise, 67, was doing some lite gardening when she tripped over her grandson’s misplaced toy and had an unexpected fall. Hans, 85, fell at a table and could not get back up on his feet. He “had to crawl over to the bed.” Ana, 82, and Vera, 75, preferred not to even talk about their falls, in an empirical study done by the Department of Health and Social Work in collaboration with several universities.
Falls of older people are responsible for 2.5 million visits to emergency departments and 700,000 hospitalizations per year, according to the Centers for Disease Control and Prevention (CDC). They are also the most common cause of traumatic brain injuries and the leading cause for death rates in the United States for adults ages 65 and older.
Not only do falls cause severe injuries in many cases, but they can also increase the fear of falling and can cause older people to become less active. A lack of mobility causes further weakness of the muscles and bones and makes people more susceptible to falling…as you can see, a dangerous cycle that can quickly lead to declining health.
The good news is that seniors can make small adjustments in their daily living that could actually prevent them from falling. Following these four easy changes suggested by the Steadi Initiative for Health Care Providers could be a lifesaver for you or for someone you love.
8 Steps to Help Seniors Minimize the Dangers of Falling
1. Begin an exercise program to improve your leg strength and balance
MedlinePlus suggests staying active in different ways that encourage having a strong, balanced body. You can build up endurance by raising your heart rate at a comfortable pace with activities like walking, swimming, dancing or biking. Strength exercises like lifting weights or using resistance bands help build strong muscles and bones. Balancing and lengthening exercises are also great to keep you from falling and to stay limber.
Most people think they have to join a fancy gym or spend hundreds of dollars on a personal fitness program. But they would be surprised to find out how many programs are available to seniors. Find more resources by contacting your local senior center or hospital. You can also find more resources here.
2. Ask your doctor or pharmacist to review your medicines
Some medications may have worked well a year ago, but with physical and environmental changes, the same amount may be causing dizziness, drowsiness or even depression without the user even noticing it. It’s important to make sure a person is taking the right medication for where they are at now, as well as the proper dosage. Some people find it helpful to keep a light journal on any noticeable changes. That way, they can be sure to provide their doctor with key information at their next appointment, without missing anything important.
3. Get annual eye check-ups & update your eyeglasses
We are constantly using our eyes, and with the increased use of technology, television and handheld devices, we are putting an additional daily strain on our eyes. It is easy to miss the need for a different prescription thinking that our eyes are just tired on a particular day. But burning or itchy eyes could indicate an infection. Also, cloudy, blurred or dim version, as well as sensitivity to glaring could be signs of a more serious condition, like cataracts, according to the British Journal of Ophtalmology. They recommend visiting an ophthalmologist every two years for those 65 and older. It is also important to take frequent breaks during the day from reading or technology to avoid eye strain.
4. Make your home safer…
Every item should have its own place in your home, and even visitors should be trained to put things back in their place immediately after use. This ensures a clutter-free environment that is both safe for older people as well as pleasant to their brain and eyes. Also, remove all tripping hazards, such as throw rugs, standing mats, and electric cables, as these can be a big danger when a person is tired or distracted. Using railings on stairs and in the bathroom can keep a person from taking an unnecessary tumble. Last, make sure you have good lighting, especially in dark areas of the house and on stairs.
For more details on making your house safer and avoiding unnecessary falls, take a look at CDC’s Check for Safety. In addition, seniors can overcome the risks of falling by keeping up a good overall quality of life. These healthy practices are great for people of all ages, and especially for older people to keep up a vibrant mind and body.
5. Keep your mind alert
With fun games like Luminosity, Sudoku, or word puzzles from your local newspaper. Go on an adventure by reading an interesting book. Keep your mathematical skills up, practicing your timetables or figuring out how much change you will get back when you go grocery shopping.
6. Get proper nutrition.
Vitamin D deficiency has been associated with muscle weakness and is quite common in older people, according to the American Journal of Clinical Nutrition. As a person gets older, they no longer absorb Vitamin D as well from the sun, and it is important to take supplements daily. It is also essential to eat a balanced diet, always striving to increase consumption of veggies and fruit. Try to avoid refined foods like bread, pasta, and hotdogs. Instead, choose real foods like fish, chicken, vegetables, yams, potatoes and homemade soups. Replace sugary sweets with a piece of fruit. Drink plenty of water in between meals.
7. Get Sufficient Sleep
Seniors Overcome the Dangers of Falling with Better Sleep at the right time…
…FOR YOUR GENETICS. Some people believe that every hour of sleep before midnight counts double; others believe it is after midnight that’s best. “The mythology is unfortunate, because there’s no pumpkin-like magic that occurs,” says Dr. Matt Walker, head of the Sleep and Neuroimaging Lab at the University of California, Berkeley, according to a Time’s report
However, there is an ideal range of time to get your best sleep between 8 PM and 12 AM, and each person’s optimal bed time will be determined by their genetic composition. So, if you’re a night owl, there is no sense in forcing yourself to go to bed at 9 PM, and if you’re an early bird, it may be counterproductive to try to stay up late. The best time to go to bed is when a person feels sleepy within that 8 to midnight window, as said by Dr. Allison Siebern, associate director of the Insomnia & Behavioral Sleep Medicine Program at Stanford University in the same report.
…FOR YOUR AGE. Try to be consistent with your bedtime. Also, aim for seven to nine hours of sleep, in order to keep your concentration and moods stable. The ideal wake up time for people in their fifties is 7:00 AM; in their sixties it is 6:30 am, in a study from Paul Kelley and Oxford University. So, you may want to plan your bedtime accordingly, to ensure seven to nine hours of good sleep per night. And when it’s time to rise and shine, roll to your side, push yourself up with your hands, and get out of bed slowly to avoid any incidents of dizziness.
8. Pace Yourself
Remember that not everything has to get done today. If possible, prioritize your three most important items for the day, and let the rest wait until tomorrow. Also, try to avoid stressful situations, and surround yourself with loving people and thoughts. Take time to practice your faith and enjoy your community.
Seniors can overcome the dangers of falling by making easy changes to improve their overall quality of life and keep them safe. With better health and surroundings, they may not only decrease their chances of falling and other accidents, but they may also continue to enjoy a thriving life.
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