Falls / Adoring Hands

Did you know that one in three adults aged 65 and older experiences a fall each year in the United States? This startling statistic highlights a serious issue affecting our aging population. In 2016 alone, falls resulted in 3.2 million emergency room visits, 900,000 hospitalizations, and a staggering 29,000 deaths, costing the healthcare system $50 billion annually.

As people live longer, health issues like diabetes, hypertension, cardiovascular disease, and arthritis have become more common. Additionally, the medications used to treat these conditions can contribute to an increased risk of falls

Falls can be divided into two areas: physiological, inside the body, and environmental, outside the body.

Physiological

Physiological Factors: As we age, our muscle mass, bone density, and balance naturally decline, all of which increase the risk of falls. Osteoporosis, a gradual loss of bone density, makes bones so fragile that they can break with minimal strain. Even a slight misstep or loss of traction can lead to balance issues that we may struggle to correct, leading to falls. Consequently, routine activities may now be avoided or adapted due to safety concerns.

Physical activity can actually go a long way toward fall prevention. With your health care provider's OK, consider activities such as walking, water workouts, or tai chi—a gentle exercise that involves slow and graceful dance-like movements. These activities reduce the risk of falls by improving strength, balance, coordination, and flexibility.

If you avoid physical activity because you're afraid it will make a fall more likely, tell your health care provider. Your provider may recommend carefully monitored exercise programs or refer you to a physical therapist. The physical therapist can create a custom exercise program aimed at improving your balance, flexibility, and muscle strength.

Certain medications, such as sedatives, hypnotics, antidepressants, and benzodiazepines, can also contribute to a higher risk of falls.

Make a list of your prescription, nonprescription medications, and supplements, and bring them with you to your next doctor appointment. Your health care provider can review your medications for side effects and interactions that may increase your risk of falling. To help with fall prevention, your health care provider may consider weaning you off medications that make you tired or affect your thinking, such as sedatives, antihistamines, and some types of antidepressants.

Environmental

There are many environmental factors that can cause a fall. One of the most obvious—and often easiest—factors to address are trip hazards in the home, such as rugs and other items left on the floor. Other potential hazards include slippery floors, inadequate lighting, unstable furniture, and obstructed walkways.

Prevention Strategies

Clean up clutter. - Remove items from the floor. Not only items in the walkway, but also near the walkway. One missed sidestep can cause a fall if there are items to bang into or step on.
Repair unstable furniture- Many stable furniture pieces can serve as support while moving around; rickety furniture, on the other hand, doesn’t provide the secure grab hold and support needed. Make sure any furniture within the walkway is sturdy and can be leaned on.
Install grab bars and handrails. - Install grab bars and handrails - the bathroom presents significant fall risks. Stepping over the wall of the tub when getting in, standing up from a sitting position from a stool, or stepping out on tile with wet feet are all potential disasters waiting to happen. Grab bars can help stabilize your loved one and provide a bit more security. (I address much of this in my bathroom setup blog post)
Avoid wearing loose clothing- Loose clothing can get under foot and cause a trip hazard. Make sure pants are not too long and can be stepped on. Make sure pockets aren't loose and can potentially get caught, and shoelaces are double-tied so they don’t come undone in transit.
Light it right- Poor lighting is another cause of falls. Not being able to see where you are going and being unable to avoid hazards is a fall waiting to happen. Good lighting allows one to be able to see where you are going.
Wear shoes- Shoes provide a great grip and support to the ankle and foot. If your loved one prefers to go without shoes, non-slip socks are a great option, especially on tile or wood floors, as they provide extra grip.
Live on one level- If you can have everything on one level, is great, but I realize not always possible. Stairs require extra caution as they challenge balance during both ascent and descent. It is beneficial if stairs can be eliminated or mitigated.

In Addition

Maintaining muscle mass can be a challenge as we become more sedentary. Exercise can help improve muscle mass, strength, and balance; even chair exercises can help. Physical activity had been proven to be effective in reducing falls by 67%!

There are many factors that can lead to falls, both physical and environmental. The good news is that they are very preventable by following some of the guidelines laid out in this post. I hope it is helpful!

Conclusion:

Falls among older adults are not just statistics—they represent a significant risk to independence and quality of life. However, understanding the factors that contribute to falls and implementing preventive strategies can significantly reduce this risk. By taking action now, whether it's decluttering your living space, enhancing lighting, or encouraging regular exercise, you can help create a safer environment for yourself or your loved ones. Let's work together to prevent falls and ensure a healthier, more active life for our aging population.

I would like to give credit and a sincere thanks to the following for the information found in this article

Physiological

Environmental

Prevention Strategies

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