Seniors and Falling

Falls are a normal part of life for kids learning how to walk or ride a bike. But as we age, falls can be serious, even life threatening.

Falls are one of the most serious health issues facing seniors. One in three seniors living in the community, 65 years of age and older -- or 11 million seniors -- falls each year . And many of them suffer serious injuries, including broken bones and spinal cord and brain injury. The rate of falls is higher among the elderly who are hospitalized and those who live in nursing homes. 

According to the National Center for Injury Prevention and Control (part of the Centers for Disease Control or CDC), falls are the leading cause of injury-related deaths among seniors and the most common cause of  nonfatal injuries and hospital admissions for trauma. More than 60% of people who die from falls are 75 and older. Even when seniors survive falls, they often face major life changes because of their injuries. Falls can decrease their mobility and independence. CDC reports that of those who fall, 20 to 30 percent suffer moderate to severe injuries such as hip fractures or head traumas that reduce mobility and independence, and increase the risk of premature death. Hip fractures often lead to other serious health problems and death.

Many of the changes we experience as we age -- including weakened bones, arthritis, vision changes and other medical conditions -- make falls more likely to occur. They also may make it more difficult for us to recover from injuries sustained in a fall.

Experts say falls can occur anywhere at anytime to anyone. But those at greatest risk of falling include:

• Seniors who can't stand on one leg for more than five seconds or have problems with balance.

• People who use 4 or more prescription and over-the-counter medications, or who take medicines that affect brain function. Medications can have unwanted side effects or interactions.

• Those who have vision problems.

• Seniors who wear bifocals. These glasses can distort the environment around the viewer. One recent study found that those ages 63 to 90 who wear bifocals were more than twice as likely to fall as those who wear other types of glasses.

What to Do

Fortunately, many falls are preventable. You can reduce the chances that you'll fall by following these tips:

• Exercise to improve your strength, coordination and balance. Some suggested exercises for strength and balance include walking heel-to-toe; standing on one foot; standing up and sitting down without using your hands. Working out with weights also can improve balance.

• Keep a list of the medications you take and ask your doctor to review the list and identify ways to reduce side effects and drug interactions.

• Have your vision and hearing checked yearly. As these senses diminish, you may lose valuable environmental cues that help you maintain your balance.

• Eat nutritious foods and make sure you get enough calcium and vitamin D, which help keep your bones healthy.

• Don't smoke.

• Limit alcohol consumption.

• Wear properly fitting, low-heeled shoes with non-skid soles and make sure your shoes are always tied. Avoid loose fitting slippers.

• Take care of your feet. See your doctor if you have foot problems, including pain, long or thick nails, or corns.

• Use a cane or walker if you have difficulty keeping your balance.

• Get up slowly if you've been sitting or lying in bed for a while to give your blood pressure time to adjust. This may help prevent dizziness.

• Don't wear bifocals when walking outside.

Self-care Steps to Avoid Falling

• Rearrange furniture to keep walking paths clear.

• Make sure electrical cords are out of walking paths.

• Keep clutter off the floor.

• Attach rugs to the floor with tape or tacks or use non-skid pads.

• Make sure your home is well lit. Install easy-access light switches at the entrances to all rooms.

• Remove raised thresholds in doorways.

• Use a shower chair or bath bench, if necessary.

• Stabilize the toilet with a raised seat or a special seat with armrests, if necessary.

• Install grab bars next to the toilet and tub or shower.

• Install handrails on both sides of all staircases.

• Use sheets made of non-slippery material.

• Put nightlights in your bedroom, hallways and bathrooms.

• Don't store items on difficult to reach shelves.

• Don't stand on chairs or boxes to reach items.

• Use nonskid floor wax.

• Wipe up spills immediately.

• Keep flashlights and batteries handy in case you have a power outage. Keep one flashlight near your bed.