In todays blog post I'm sharing an article from Age UK which may be of interest to you, especially if you or a family member or friend is over 60.
Preventing falls
As we get older, lots of us may start to feel a bit unsteady on our feet and become worried about falling. The good news is there are lots of things you can do to stay steady on your feet and prevent falls.
Stay active
You might think that moving less will help you avoid a fall, but actually, moving more and staying active is the best thing you can do to stay as mobile and independent as possible. Being active can help you maintain your strength, balance and coordination, which can help you prevent falls. This doesn't have to mean doing vigorous exercise. Why not try getting off the bus a stop earlier or doing some simple chair-based exercises?
Eat well
It’s important to keep an eye on your appetite and try and make sure you’re eating well. If this is tricky though, it's always better to eat something rather than nothing – even if it's small snacks throughout the day instead of 3 main meals, or a slice of cake. Getting enough energy is important in keeping up your strength and preventing falls.
Keep hydrated
As well as eating well, you should make sure you’re drinking lots of fluids – you need 6 to 8 glasses a day. This doesn’t have to be just water. Tea, coffee and low-sugar or sugar-free squash are fine too. When it’s hot, drink a little more to make sure you stay hydrated. If you don’t drink enough it’s likely that you’ll start to feel lightheaded or dizzy and this will increase your risk of a fall.
Take care of your eyes
Sight problems are common in later life, so it's important you look after your eyes in any way you can. Your vision plays a vital role in keeping you balanced, so having your eyes tested can help reduce your risk of a fall. Get your eyes and glasses prescription checked regularly – at least every 2 years. This is important even if you think your sight is fine, as opticians can detect eye conditions at an early stage.
Check for hearing problems
The risk of hearing loss increases as we get older, but people often wait several years after noticing their hearing is getting worse before raising it with their doctor. Our hearing is essential to maintaining balance, so it's important that you look after your ears and check for hearing problems.
Talk to your doctor as soon as soon as you notice your hearing isn't what it used to be. The problem may be something easily treated, such as a build-up of ear wax or an ear infection, or it may be that you need to be referred for a hearing test.
Manage your health conditions and medicines
Low blood pressure and poorly controlled diabetes can make you feel faint or dizzy, as can certain medicines or being on a lot of medication. Let your doctor or pharmacist know if you experience side effects like these – they may need to check the dosage you're on or look consider alternatives.
Alcohol can increase your risk of falls in and of itself – but it’s worth knowing that it can also interact with some medicines in a way that affects your balance. Check the leaflet that comes with your medicine for possible side effects.
Support your bone health
Stronger bones don't just make a fall less likely, they reduce the risk of more severe effects if you do fall. Keep your bones strong by doing regular exercise, such as walking, bowls or tennis. You also need calcium and vitamin D to maintain strong bones, both of which can be found in certain foods. For calcium, make sure you include dairy products, fortified soya products or canned fish in your diet, some readers may use fortified breakfast cereals, pulses and nuts, but if you are diabetic certain foods may raise blood sugar levels, so be aware of this. For vitamin D, make sure you're trying to include oily fish, eggs or fortified spreads in your diet.
However, it's difficult to get enough vitamin D from diet alone – sunshine is actually the best source. You might want to consider a daily vitamin D supplement in autumn and winter, when the sun is weaker, or all year round if you spend most of the day indoors, have darker skin or cover your skin for cultural or health reasons.
Think about your foot health and footwear
Problems with your feet can affect your balance and increase your risk of tripping or falling. Report any problems with your feet, such as pain or decreased sensation, to your doctor or practice nurse. It's also a good idea to keep your toenails short.
It's also important to make sure you're wearing appropriate footwear. For example, you should avoid wearing high heels. Instead, wear high-sided shoes with low heels, thin soles and good grip. And to avoid slips around the house, don't walk around with bare feet, socks or tights.
How can I make my home fall-proof?
Sometimes even familiar environments can become difficult to navigate as we get older. But there are some simple things you can do to feel safer and more comfortable at home. Here are some of our top tips:-
What can I do if I'm worried about a fall?
You might be nervous because you’ve had a fall before or because you’ve noticed you’re starting to feel unsteady on your feet. You might have noticed changes to your health, or just feel like you’re slowing down a little.
Whatever the reason, it isn’t unusual to become cautious and lose confidence, and this can stop you doing the things you used to do and make you feel more isolated. The good news is that making some adjustments and getting the right help can make you feel more confident again.
Talk to your doctor
If you've had a fall or you've started to feel unsteady, tell your doctor – even if you feel fine otherwise. Your doctor can check your balance and the way you walk to see if improvements can be made. They may be able to refer you for a falls risk assessment or to the falls prevention service. If you have a falls risk assessment, an action plan will then be designed to meet your individual needs and reduce your risk of falls.
Get a home safety check
Contact your local council to find out if it offers home safety checks or a handyperson scheme. Some local Age UKs also offer handyperson schemes to assist with small repairs and carry out home-safety checks – why not get in touch with yours to see whether any support is available?
Consider getting some telecare
If you’re worried about what might happen if you fall, simple technology known as ‘telecare’ can help put your mind at ease. For example, a bed or chair sensor can detect if you’ve got up but haven’t returned within a set time – it can automatically send an alert to a carer or call centre in case you’ve fallen.
Take care when you're out and about
With the falling leaves and wet weather during the autumn and winter months, your risk of falling increases. So it's worth having a think about how you can reduce your risk, and take care when you're on the move.
What can I do to prevent a fall?
Although falls become more of a concern as we get older, they aren't inevitable. There's a lot you can do to reduce your chance of having a fall, even if you've had one in the past.
If you've noticed you're starting to feel unsteady on your feet and it's stopping you doing the things you used to do – whether it's down to your health, your activity levels or your home environment – it's important to reach out and ask for help. You might be reluctant to do this, but admitting that things have changed could help you stay independent for longer.
With the falling leaves and wet weather during the autumn and winter months, your risk of falling increases. So it's worth having a think about how you can reduce your risk, and take care when you're on the move.
What can I do to prevent a fall?
Although falls become more of a concern as we get older, they aren't inevitable. There's a lot you can do to reduce your chance of having a fall, even if you've had one in the past.
If you've noticed you're starting to feel unsteady on your feet and it's stopping you doing the things you used to do – whether it's down to your health, your activity levels or your home environment – it's important to reach out and ask for help. You might be reluctant to do this, but admitting that things have changed could help you stay independent for longer.
Stay active
You might think that moving less will help you avoid a fall, but actually, moving more and staying active is the best thing you can do to stay as mobile and independent as possible. Being active can help you maintain your strength, balance and coordination, which can help you prevent falls. This doesn't have to mean doing vigorous exercise. Why not try getting off the bus a stop earlier or doing some simple chair-based exercises?
Eat well
It’s important to keep an eye on your appetite and try and make sure you’re eating well. If this is tricky though, it's always better to eat something rather than nothing – even if it's small snacks throughout the day instead of 3 main meals, or a slice of cake. Getting enough energy is important in keeping up your strength and preventing falls.
Keep hydrated
As well as eating well, you should make sure you’re drinking lots of fluids – you need 6 to 8 glasses a day. This doesn’t have to be just water. Tea, coffee and low-sugar or sugar-free squash are fine too. When it’s hot, drink a little more to make sure you stay hydrated. If you don’t drink enough it’s likely that you’ll start to feel lightheaded or dizzy and this will increase your risk of a fall.
Take care of your eyes
Sight problems are common in later life, so it's important you look after your eyes in any way you can. Your vision plays a vital role in keeping you balanced, so having your eyes tested can help reduce your risk of a fall. Get your eyes and glasses prescription checked regularly – at least every 2 years. This is important even if you think your sight is fine, as opticians can detect eye conditions at an early stage.
Check for hearing problems
The risk of hearing loss increases as we get older, but people often wait several years after noticing their hearing is getting worse before raising it with their doctor. Our hearing is essential to maintaining balance, so it's important that you look after your ears and check for hearing problems.
Talk to your doctor as soon as soon as you notice your hearing isn't what it used to be. The problem may be something easily treated, such as a build-up of ear wax or an ear infection, or it may be that you need to be referred for a hearing test.
Manage your health conditions and medicines
Low blood pressure and poorly controlled diabetes can make you feel faint or dizzy, as can certain medicines or being on a lot of medication. Let your doctor or pharmacist know if you experience side effects like these – they may need to check the dosage you're on or look consider alternatives.
Alcohol can increase your risk of falls in and of itself – but it’s worth knowing that it can also interact with some medicines in a way that affects your balance. Check the leaflet that comes with your medicine for possible side effects.
Support your bone health
Stronger bones don't just make a fall less likely, they reduce the risk of more severe effects if you do fall. Keep your bones strong by doing regular exercise, such as walking, bowls or tennis. You also need calcium and vitamin D to maintain strong bones, both of which can be found in certain foods. For calcium, make sure you include dairy products, fortified soya products or canned fish in your diet, some readers may use fortified breakfast cereals, pulses and nuts, but if you are diabetic certain foods may raise blood sugar levels, so be aware of this. For vitamin D, make sure you're trying to include oily fish, eggs or fortified spreads in your diet.
However, it's difficult to get enough vitamin D from diet alone – sunshine is actually the best source. You might want to consider a daily vitamin D supplement in autumn and winter, when the sun is weaker, or all year round if you spend most of the day indoors, have darker skin or cover your skin for cultural or health reasons.
Think about your foot health and footwear
Problems with your feet can affect your balance and increase your risk of tripping or falling. Report any problems with your feet, such as pain or decreased sensation, to your doctor or practice nurse. It's also a good idea to keep your toenails short.
It's also important to make sure you're wearing appropriate footwear. For example, you should avoid wearing high heels. Instead, wear high-sided shoes with low heels, thin soles and good grip. And to avoid slips around the house, don't walk around with bare feet, socks or tights.
How can I make my home fall-proof?
Sometimes even familiar environments can become difficult to navigate as we get older. But there are some simple things you can do to feel safer and more comfortable at home. Here are some of our top tips:-
- If you think you could benefit from adaptations to your home, get in touch with the adult social services department of your local council. They can give you more information about your options and may offer you a free care needs assessment.
- Keep things tidied out of the way of stairs and hallways, and move rugs and mats away from the top or bottom of the stairs. Also, make sure that floors are clear of trailing wires and wrinkled or fraying rugs and carpets.
- Think about installing fitted handrails in helpful places, like by the bath and in the garden. Non-slip mats can also be helpful to stop you slipping when you're at home.
- If you wake up during the night, consider installing a night light near the bed to make sure you can see where you're going. You could install a motion-activated light that comes on as needed.
- If you have a pet, think about getting it a collar with a bell attached to it. Pets can get under your feet, so it's good to be aware of where they are when they're moving around.
You might be nervous because you’ve had a fall before or because you’ve noticed you’re starting to feel unsteady on your feet. You might have noticed changes to your health, or just feel like you’re slowing down a little.
Whatever the reason, it isn’t unusual to become cautious and lose confidence, and this can stop you doing the things you used to do and make you feel more isolated. The good news is that making some adjustments and getting the right help can make you feel more confident again.
Talk to your doctor
If you've had a fall or you've started to feel unsteady, tell your doctor – even if you feel fine otherwise. Your doctor can check your balance and the way you walk to see if improvements can be made. They may be able to refer you for a falls risk assessment or to the falls prevention service. If you have a falls risk assessment, an action plan will then be designed to meet your individual needs and reduce your risk of falls.
Contact your local council to find out if it offers home safety checks or a handyperson scheme. Some local Age UKs also offer handyperson schemes to assist with small repairs and carry out home-safety checks – why not get in touch with yours to see whether any support is available?
If you’re worried about what might happen if you fall, simple technology known as ‘telecare’ can help put your mind at ease. For example, a bed or chair sensor can detect if you’ve got up but haven’t returned within a set time – it can automatically send an alert to a carer or call centre in case you’ve fallen.
Personal alarms
Personal alarms allow you to call for help if you need it – for example, if you’re unwell or you have a fall and can’t reach a telephone. By pressing a button on a pendant or wristband, you can contact a 24-hour response centre. Staff at the emergency response centre will then call either your chosen contact – a neighbour, relative or friend – or, if the situation is more urgent, the emergency services.
Personal alarms allow you to call for help if you need it – for example, if you’re unwell or you have a fall and can’t reach a telephone. By pressing a button on a pendant or wristband, you can contact a 24-hour response centre. Staff at the emergency response centre will then call either your chosen contact – a neighbour, relative or friend – or, if the situation is more urgent, the emergency services.
Words above and more information can be seen here
Related Post
'Balance declines with age, but exercise can help stave off some of the risk of falling' - read it here
Please note that articles within this blog are provided for general information only and should not be treated as a substitute for the medical advice of your own doctor, pharmacist or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider.
All the best Jan
...this can be a serious problem, I know!
ReplyDeleteMy balance is compromised. I am undergoing a guided exercise program with a physiotherapist to improve it. And have noticed a positive difference.
ReplyDeleteI am getting into that stage of life for sure. It's kind of scary when you start "feeling old".
ReplyDeleteMuito importante esse post we precisamos estar bem atentas, cuidar para não sermos surpreendidos por tombos que podem sser fatais para nós idosos!
ReplyDeletebeijos, chica
GOOGLE TRANSLATE
ReplyDeletechica said ...Very important this post we need to be very attentive, take care not to be surprised by falls that can be fatal for us elderly!
Kisses, Chica
Gracias por los consejos. Te mando un beso.
ReplyDeleteGreat advice. For myself slowing down is important. I tend to rush about and have fallen a few times in the last decade :(
ReplyDeleteGreat information!!! Thanks.
ReplyDeleteGOOGLE TRANSLATE
ReplyDeleteJ.P.Alexander said ...
Gracias por los consejos. Te mando un beso.
Thanks for the tips. I send you a kiss.
You cover some really good points. Falling is a major concern as we age.
ReplyDeleteThis is full of good advice!
ReplyDeleteThis is very useful advice. I have a terrible time with falls. Luckily, I'm still here!
ReplyDeleteJan, thank you for this helpful information. I especially appreciate the information about keeping on the move. I also have fibromyalgia and daily exercise of some sort rather than living a sedentary lifestyle really helps me so much.
ReplyDeleteOne of the most important things said here is to keep moving...when Roger felt so bad in the fall of 2022, he lost so much strength that he never gained back.
ReplyDeleteSome really practical and helpful tips, Jane.
ReplyDeleteGREAT INFORMATION TO HAVE!!! Thank you!!
ReplyDeleteI have fallen about all my life. But, now, I cannot get up.
ReplyDeleteMost important information. Apols for not being around much, we are in the process of selling our home and moving to be closer to family.... keep us from falling!! :)
ReplyDeleteUseful information, Jan,. Thank you.
ReplyDeleteA very interesting and useful article. When I read it, I remembered my mother-in-law who fell at home because of a rug.
ReplyDeleteThanks for the great tips.
All the best for you
Maria
Good advice and information. Take care, have a great day!
ReplyDeleteI am sure this will be of great benefit to many of your readers. Unfortunately, having Parkinson's puts me at a higher risk of falling. I have a personal Piper alarm that I wear 24/7 for extra security. Thank you for sharing this information. Keep upright! Debbie
ReplyDeleteGood information there, Jan. I have in my watch a number that will automatically phone that person if I fall...so far so good.
ReplyDeleteThank you Jan for this wonderful post. God bless.
ReplyDeleteGood advice. I have been blessed so far from bad falls, but I know that will change. I have started walking more and more with a walking stick.
ReplyDeleteOne thing not mentioned here is to live mindfully. Paying attention to all of these things won't help so much as looking where you are going and being aware of your environment. My past two falls (last month) were both due to not watching my feet or the area ahead of me or being aware of my surroundings. That said, everything here make perfect sense!
ReplyDeleteHi dear Jan! What a great article. So important. Bill and I always use handrails. I think water is essential, too! Hearing and eyesight checks are a must! Thank you for sharing, kind one.
ReplyDeleteGood info and very important to remember.
ReplyDeleteGreat post with very important information!
ReplyDeleteI’m learning not to move around too fast or else I might get woozy and fall or catch an arm or hand on something.
Just recently, my fingers got caught in the grocery bag handles when snagged the lever door handle. Nearly broke a finger or two.
It is something I worry about even at my age.
ReplyDeleteGreat suggestions for all of us, regardless of age! Blessings to you, Jan!
ReplyDeletefalls can be really scary for older people i agree and i am leading to that stage as well dear Jan
ReplyDeletei found this post incredibly helpful ,big Thanks for bringing up the topic
blessings and lots of love!!!
Gracias por tan buenos consejos, todo muy interesante. Besos.
ReplyDeleteBalance is what I am dealing with right now, not really sure the culprit of it, but it is getting worse and it is slowing me down from doing things.
ReplyDeleteA lot of very helpful information. Thank you.
ReplyDelete