By Carolyn Spence Cagle PhD, RNC-E
Perhaps we all know that we have a better chance of falling, breaking a bone, or injuring ourselves as we age. A quarter of persons over age 65 years fall each year. Falls may lead to physical disability, hospitalization, and nursing home stays for older persons and, thus, demand our attention. A previous fall may lead to social isolation, exercise avoidance, and even grocery shopping fear to affect an older person’s quality and quantity of life. This past month, that message “struck home: four of my friends told me they have fallen. Fortunately, none experienced bone breaks but only uncomfortable bruising and muscle pain that affected their usual functioning for several days. With my experience, I wanted to share some ideas on why older people have more falls and what we can do to prevent them.
Why do older persons fall more often? Aging affects our eyesight, hearing, gait, and reflexes so we respond less quickly than when younger. Chronic illnesses, such as diabetes, heart or circulatory, thyroid, and muscular diseases may affect our balance to increase our fall risk. Cognitive diseases (e.g., dementia) and changes in urinary function cause more “rushed trips to the bathroom.” We may have more blood pressure alterations, and a drop in blood pressure may cause a fall. Aging related to muscle mass loss affects our strength unless we engage in preventive exercises and better nutrition. Our medications may cause dizziness or confusion. Environment issues, such as unsafe home hazards, may also influence our risk of falling.
How can we prevent falls? Here are some research-based ways:
- Focus on nutrition; work with your doctor to develop a plan to prevent muscle loss by eating sufficient protein, calcium, and vitamin D to keep your bones strong; get your doctor’s help to schedule a dexascan to evaluate your risk of osteoporosis that increases the risk of bone breakage.
- Engage in daily exercise meeting your needs in a safe environment; strength training is particularly important to develop muscle, maintain joint function, and keep tendons and ligaments flexible; aim for at least 150 minutes/week of exercise (walking, bicycling, exercise machines, swimming, etc.).
- Practice balance and strengthening exercises; Pilates, tai chi, yoga, weights, and resistance band use build strength.
- Quit smoking and limit alcohol intake related to bone loss; alcohol may cause a lack of focus leading to falls.
- Maintain a healthy weight; weight pulls bones and their attachments to strengthen your body frame.
- “Fall-proof” your home; place handrails on both sides of stairs, provide good lighting (motion detector lights are good), clear out clutter for safer walking spaces, make sure carpets adhere firmly to the floor, no throw rugs, etc.). The National Council on Aging website has good information to help!
- Get your eyesight and hearing tested and use devices that will enhance those senses for your safety.
- Get enough sleep for environmental awareness.
- Stand up slowly to decrease a blood pressure drop and time to orient yourself to place and situation.
- Use assistive devices if needed (grab bars in shower, walker/cane that fits your body needs).
- Be careful with icy or slippery surfaces to stay upright!
- Keep hands free with shoulder bags, fanny packs or similar bags to allow use of hand railings.
- Partner with your doctor to change medications if they cause side effects that increase your risk of falling.
- Wear sturdy, hard sole shoes with backs for good grounding when walking.
Aging successfully means we all need to consider ways to keep ourselves safe. I wish you well with using your resources and wisdom to meet that goal.
References cited:
Balderson, B. H., Gray, S. L., Fujii, M. M., Nakata, K. G., Williamson, B. D., Cook, A. J., Wellman, R.A et al (2023, May 11). A health-system-embedded deprescribing intervention targeting patients and providers to prevent falls in older adults (STOP-FALLS trial): Study protocol for a pragmatic cluster-randomized control trail. Current Controlled Trials in Cardiovascular Medicine, 24(322). doi.10/1186/s13063-023-07336-7.
Falls and fractures in older adults: Causes and prevention (June 22, 2024). Retrieved from: https://www.nia.hih.gov/health/falls-and-falls-prevention/falls-and-fractures-older-adults-causes-and-prevention