The risk of having a fall and hurting ourselves increases with age. In fact, falls are responsible for approximately a third of all cases of accidental death and serious injury among people aged 65 and over. Furthermore, the likelihood of an 85-year-old person having a fall is five times that of a 65-year-old.
Risk factors for falling generally fall into two categories: a person’s physical environment, and state of health.
So what things should you look out for if you are concerned about your own risk of falling or indeed somebody else’s?
The Physical Environment
Around half of all falls in the home occur as a result of tripping over objects and falling on steps and stairs. Falls can also occur when a person changes position, for instance when getting up out of a chair or climbing out of bed.
Here is a checklist of simple things you can do around the home to help ensure a safe environment:
* Make sure all living areas are well lit, particularly stairs
* Replace worn rugs and carpets, and make sure there are no frayed edges
* Make sure all floor surfaces are non-slip
* Place an anti-slip mat in the bath and shower
* Don’t wear trailing clothes
* Avoid wearing poorly fitting shoes and slippers, and don’t wear high heels
* Ensure grab rails are fitted beside the bath, shower and toilet and that there is a handrail on the stairs.
* Install two-way light switches
* Don’t leave things lying around; put them away
It is also important to consider the outside areas of the home. The ground should be level, walkways should be clear and any garden tools should be tidied away.
Particular care needs to be taken in cold weather when paths can become slippery.
Health
Getting older and age-related changes go hand-in-hand. There is a loss of muscle strength, reactions become slower, eyesight isn’t what it used to be, balance might be affected and there may even be the occasional dizzy spells.
These changes, along with other medical conditions and prescription medicines (which often have side effects) can all increase the risk of having a fall.
An adequate diet becomes ever more important to help maintain health, vitality and strength. Missing meals and eating infrequently can be a frequent occurrence for an older person who feels too tired to cook. This can lead to nutritional problems such as anaemia.
It is particularly important that an older person gets enough calcium as this helps to maintain bone strength, and that they get enough vitamin D (the best way of getting this is exposure to the sun) as this helps the body to absorb calcium.
To help maintain good health:
* Eat three meals a day
* Eat a wide variety of fruits and vegetables
* Make sure the diet includes calcium-rich foods such as dairy products and green leafy vegetables, or take a supplement
* Ensure levels of vitamin D are maintained by spending time outdoors. If this is not possible eat eggs and oily fish, or take a supplement.
* Ensure the freezer and store cupboards are well stocked if the weather is too bad to shop
* Try to remain as active as possible to maintain muscle strength and balance
* Have regular eyesight checks. These can detect other health problems such as diabetes in addition to ensuring good sight
* See a chiropodist to make sure that good foot health is maintained
* Avoid mixing alcohol with medications
Unfortunately people do not always notice their reduced physical capabilities, and are not aware of the risks they face — that is, until they have a fall. Alerting people to potential dangers and implementing a few simple measures can help to reduce the likelihood they will have a fall.
Sharon Kirby is a freelance writer from West Sussex, England and specialises in writing about fitness and health. For more details of her articles, news and features visit her website http://www.healthwriter.co.uk