Senior citizens are prone to falls that can lead to serious injury or death, so prevention is crucial, writes Nizar Abdul Majeed Kutty.
FALLS are common in the elderly, and they have devastating consequences.
They are the leading cause of injury and death by injury in adults over the age of 65.
One in three community-dwelling older adults falls each year, with 24 per cent sustaining serious injuries and 6 per cent sustaining fractures.
Due to ageing societies worldwide, it is expected that falls and their related injuries will become a more prominent public health issue in the coming decades and the safest and most effective way to prevent broken bones is to prevent falling.
Preventing falls can save lives and improve the quality of life for millions of people.
Senior care experts offer the following advice for preventing falls at home:
Keep homes clutter-free
The easiest method for preventing falls is to keep your home neat and tidy. Remove all clutter, such as stacks of old newspapers and magazines, from hallways and staircases.
Eliminate tripping hazards
Get rid of throw rugs and make sure your carpet is even. Eliminate extension cords that stretch across the floor.
Take a closer look at the height of thresholds between rooms; it takes just a fraction of a centimetre to cause a trip. Remove oversized furniture and objects.
Install grab bars and handrails
These safety devices are crucial for going up and down stairs, getting on and off the toilet, and stepping in and out of the bathtub.
Avoid wearing loose clothing
Baggy clothes can sometimes make you fall. Opt for better-fitting and properly hemmed clothing that doesn’t drag on the ground.
Improve lighting
Inadequate lighting is another major hazard. To create a home that’s more suitable for the elderly, have adequate lighting in stairways, hallways and pathways, with light switches placed at each end.
Adding night lights in bedrooms and bathrooms for better guidance in the dark is also beneficial.
Wear shoes
The risk of falls markedly increases when not wearing shoes. Athletic shoes and sneakers are footwear associated with the lowest risk of falls. Indoor footwear with an enclosed heel, velcro fastening, and a firm sole optimises balance compared to backless slippers.
Make it non-slip
Bathtubs and showers, as well as floors in kitchens, bathrooms and porches, can become extremely slippery when wet.
To prevent falls, use matte finish floor tiles and non-slip mats.
Be extra careful when you negotiate stairs
Even with precautions like guardrails, stairs can present a significant hazard for falls.
If it’s not possible to live on one level, try to limit the trips you take up and down.
Move carefully
Stand up slowly from a seated or lying position. Rising too quickly can lead to a rapid dip in blood pressure that can sweep you off your feet.
Pay attention when you walk. Leave your cellphone in your purse, and hold off on conversations until you’re seated.
Make use of technology
Wear an electronic pendant with a button to push to call for help.
Exercise to improve balance and strength
Exercise is a proven way to prevent falls, by strengthening the muscles that keep us upright and improving our balance.
Before starting any new fitness programme, see your doctor to make sure it’s safe for you.
This is especially true if you’ve been feeling dizzy or if you have a chronic health condition like heart disease, diabetis, or asthma.
A combination of exercises, both aerobic and anaerobic, 20 minutes a day, can reduce the risk of a fall.
Maintain general health
Drink water. Hydration is a good way to fight dizziness. Drink plenty of water throughout the day.
Eat foods with vitamin D to increase bone strength and get screened for osteoporosis. Have your eyes checked yearly. Eyesight is a crucial component when it comes to falls.
Mind your medications
Several types of drugs are associated with a significant risk of falls. Ask your doctor to go through all your medicines with you.
The risk of a fall increases with the number of drugs used per day and polypharmacy (the use of at least three drugs) is regarded as an important risk factor for falls in older people.
Any drug that reduces blood pressure or slows the heart may cause falls, faint feelings, loss of consciousness, or “legs giving way”, especially in cases of polypharmacy.
Medication, especially those that help with sleep, can also compromise balance.
The writer is a senior lecturer at the department of physiotherapy, Universiti Tunku Abdul Rahman.