Originally published in Hideaway Lake News, February 2020
When we think of health and aging, we often think of heart disease and cancer, but often forget that falls are also a significant source of mortality as we age. People over the age of 65 have the highest risk of death or serious injury from a fall.
Make your environment safer: Start with getting rid of small area rugs and loose floor mats that you can easily trip and fall on. Even with rug pads, the edges and corners are often not fully taped down, so they present a real fall risk. Children’s toys and excess clutter should be promptly addressed. So when you take little Johnny to grandma’s make sure his toys are not scattered on the floor. Small pets that come between your legs or wrap themselves around your ankles are another hazard. I’m not asking you to give up your pets, because pets do wonders for both our physical and mental health in so many ways. But before getting a new pet, think about it’s temperament and size, whether the giant retriever is going to welcome you with his paws on your shoulders and push you back with vigorous licking, or is the boisterous terrier going to get all tangled up between your legs? Also make certain that your dog is well trained and doesn’t pull on you when you take it for a walk. Finally, make sure there’s good lighting in your home, the floors are not slick, and the showers have non-slip bath mats and handrails.
Keep your bones strong: Thinning of the bones, or osteoporosis, can cause problems in two ways. It can cause a spontaneous fracture leading you to fall and potentially break other bones. Or you could fall for some other reason and easily break a bone. Make sure you get adequate calcium and vitamin D from your diet and/or supplements. You should engage in some form of resistance training like light weights, calisthenics, yoga or pilates, starting as a young adult, but it is never too late to start. Studies show that weight bearing exercises are very effective in maintaining and improving bone density and preventing fractures. Always check with your doctor before you begin any new exercise program. Always start slow and build up.
Maintain your balance and flexibility: Balance is complex, requiring strong joints and muscles, good sensation on the soles of your feet, proper vision, and a healthy inner ear. If any of these things are off, you could lose your balance and have a fall. A good strength training program will of course take care of the joints and muscles, while yoga and tai-chi can help with overall balance and flexibility. Get your vision checked annually and your ears checked for wax impaction if you are dizzy. If your ear canals are fine and you’re still dizzy or losing your balance, your doctor will check you for other conditions. Maintaining healthy sugar levels will preserve your vision as well as your sensation. If you’re already a diabetic, then keeping your sugars well controlled will avoid damage to your nerves and eyes, thus reducing your risk of falls. And remember to wear shoes with a good grip for both regular activity and exercise.
Try to have a buddy when using a ladder, avoid tiptoeing and overreaching when trying to get at things in tall cupboards, and walk carefully on stairs. Finally, do perform a home safety check annually for yourself and elderly loved ones to ensure that there are no fall risks in the home.