Every year thousands of seniors fall…….
While falls may be considered "normal" for a child, this is not the case for seniors. During a fall, seniors can suffer serious injuries and fractures that can dramatically turn their lives upside down.
Nevertheless, many seniors and their relatives do not consider the risk of falls to be an important issue.
However, the consequences of a trivial household fall can be fatal not only for a seriously ill patient, but also for a perfectly healthy elderly person.
A fall accident is a danger signal!
Why do old people fall?
One of the best ways to prevent falls is to understand why seniors fall.
Falls can occur for a variety of reasons, many of which are within your power to prevent. Let's take a look at what those reasons are and what you should do to minimize the risk of falling as much as possible.
1. Muscle weakness
In other words, a person feels that "strength is going away" and the muscles can no longer withstand the load, which recently seemed adequate.
What to do?
Make sure you exercise at least 150 minutes a week. Lifting weights or resistance exercises can help strengthen weak legs and thus improve your walking stability. Tai chi gymnastics and balance exercises, such as standing on one leg, will help improve balance.
If you can't do as much exercise for health reasons, try to be as physically active as your condition allows. Make sure you get the right amount of protein in your diet, as well as 1.5 to 2 liters of fluids.
2. Walking and balance impairment
A number of conditions can contribute to impaired or even unsafe walking. These include, among others, neurological disorders, musculoskeletal disorders, etc.
What to do?
The most important recommendation for all seniors is regular walking. A program of regular walking for 30 minutes a day is the best activity to maintain mobility.
When walking, use an assistive device such as a stick or walker, which should be properly fitted.
Even better practice, which is a full-body exercise using adjustable length sticks. This type of walking engages the shoulder girdle and triceps muscles and requires more pelvic rotation than regular walking, which lengthens the stride slightly and increases speed. Weak people need supervision and training in the safe use of walking sticks.
Also, use special devices that are worn on shoes for walking outside during icy conditions – they greatly reduce the risk of falling.
If you have already had a fall, it is recommended to use hip protectors to prevent a hip fracture.
3. Osteoporosis
In fact, osteoporosis is not really a risk factor for falls, but it does increase the likelihood of fractures.
What to do?
Consider this fact: a decrease in height by 4 centimeters or more compared to the height at age 25 is considered one of the clinical manifestations of osteoporosis. If you notice this, consult your doctor, check your vitamin D and calcium levels. If necessary, undergo X-ray densitometry (measurement of bone density). To prevent osteoporosis, it is recommended to take vitamin D and supplement your diet with enough calcium.
Remember that strengthening exercises can help maintain bone strength and prevent or slow the development of osteoporosis.
4. Fluctuations in glucose levels
Fluctuations in glucose levels in diabetes can lead to loss of consciousness. Diabetes also causes impaired vision and decreased sensation in the legs.
What to do?
If you experience "tingling in your feet," numbness, altered sensitivity, discomfort and pain in your legs, please visit your doctor. If you have diabetes, monitor your blood glucose levels.
Don't forget to exercise. If you smoke, stop smoking immediately.
5. Certain medications
Taking medicines that affect the central nervous system (sleeping pills, anticonvulsants, antidepressants, opioid pain relievers), lower blood pressure and blood sugar levels may increase your risk of falling.
What to do?
Discuss the therapy with your doctor. It may be possible to stop taking some medications. Do not take medicines not recommended for you, especially psychotropic, sleeping or sedative medicines. They can cause falls.
6. Impaired vision
What to do?
If your vision has deteriorated, see an eye doctor as soon as possible. In general, have your eyes examined every year.
When going up or down stairs, do not wear multifocal glasses (glasses with lenses with different diopters). If you wear sunglasses, be sure to remove them when you go indoors. The first few days or weeks after vision correction (e.g., new or newly prescribed glasses, surgery) may increase the risk of falls. Ask someone to mark the thresholds and edges of all stairs inside and outside your home with brightly colored paint so they are clearly visible.
7. Deterioration of memory, decreased mental abilities, dementia
An elderly person may become confused, forget the traffic rules, be inattentive when moving around in the street and at home.
What to do?
See a neurologist as soon as possible at the first sign of deterioration of memory or other mental abilities (thinking, attention). In such cases, family, community support as well as cognitive trainings are very important.
8. Sleep disturbances
Because seniors' sleep is often disrupted, it's not uncommon for them to wake up late at night to go get medication or glasses, putting themselves at risk of falling.
What to do?
All necessary items such as eyeglasses, books, newspapers, medications, drinking water, and watches should be placed at the head of the bed. This will help avoid walking around the room at night and reduce the risk of falling. If getting out of bed at night cannot be avoided, especially for men with prostate disease, patients with heart failure, nocturnal enuresis, people suffering from renal failure, it is necessary to ensure sufficient lighting of the night "route". In a semi-sleepy state, especially with poor lighting, falls at night are frequent.
9. Improper living conditions
The truth is that more than half of all falls occur at home: dark or dim lighting, slippery floors, electrical or extension cords or objects blocking the way, cluttered stairs or floors, uneven sidewalks and broken stairs – these and many other home circumstances create a high risk of falls for seniors.
What to do?
The home should be set up in such a way that the elderly person can move around freely. Remove unstable objects, provide adequate lighting in rooms and hallways, put anti-slip mats in the bathroom, and wear comfortable shoes.
Older people should always remember that they should be able to assess their own strength and body capabilities. If possible, predict and anticipate traumatic consequences in a given situation and thus avoid injuries and traumas.