Essential Guide to Preventing Falls: Your Ultimate Safety Checklist
As you get older, you might worry about falling. The Centers for Disease Control and Prevention (CDC) says that falls are a leading cause of both fatal and nonfatal injuries among seniors. Plus, after one fall, your chances of falling again within the next six months go up.
However, don’t let this fear stop you from having fun and enjoying your day-to-day activities. By addressing certain risk factors, many falls can be prevented.
Talk to Your Doctor
The first thing you should do to prevent falls is to talk with your doctor. Together, you can figure out what changes might reduce your risk. A physical exam can also help, as it will check your strength and any health issues like diabetes, vertigo, or arthritis that might make falling more likely. It’s crucial to tell your doctor if you’ve fallen before.
Check Your Medications
Bring a list of all the medications and supplements you’re taking, including those you use occasionally like painkillers or cold medicine, to your doctor’s appointment. Your doctor or pharmacist can point out any medicines that might cause dizziness or drowsiness, increasing your risk of falls. The more medications you’re on, especially if it’s four or more, the greater your fall risk. Your doctor might suggest reducing or changing some of your medications, but always consult them before making any changes.
Stay Active
Regular exercise is key to preventing falls, especially those that boost your balance, coordination, and leg strength. Activities like walking, swimming, and Tai Chi are excellent for older adults. Weight-bearing exercises also help strengthen your bones, which can lower the risk of serious injuries if you do fall.
Wear the Right Shoes
Make sure you wear sensible, well-fitting shoes. Avoid slip-on shoes and choose lace-up shoes (or Velcro if bending down is hard for you) that are sturdy and have good treads. Shoes should be worn both indoors and outside to lower fall risk. You might also benefit from using a cane or walker, so talk to your doctor about which mobility aids could help you stay steady.
Consider Medical Alert Devices
While not a direct way to prevent falls, many seniors use medical alert devices to ensure help is always close by. These devices, worn around the neck or wrist, allow you to call for help with the push of a button. Quick medical attention can significantly reduce long-term damage from falls.
Take Care of Your Eyes
Eye conditions like glaucoma and cataracts can affect your vision, making you more likely to trip over things like a pet dish or a crack in the sidewalk. Poor night vision also poses risks, especially when getting up in the dark. Regular check-ups with your ophthalmologist can help manage these issues.
Make Your Home Safer
According to Colorado State University, a third of all falls happen at home. Here are some tips to make your home safer:
– Clear clutter and remove small throw rugs or add non-skid mats to avoid tripping.
– Ask family or neighbors to help keep outdoor paths clear of snow and ice in the winter.
– Install grab bars in the bathroom near the bath, shower, and toilet.
– Replace stairs with ramps or ensure stairways have sturdy railings on both sides.
– Use nightlights in hallways, kitchens, and bathrooms. Consider motion-activated lights to avoid fumbling for switches in the dark.
By taking these simple steps, you can help ensure you stay healthy, happy, and upright as the years go by.
