Explore
Blog>Health
EASY TIPS ON HOW TO PREVENT FALLS
account_circle Anita Natu 27-Jul-2022 chat_bubble 0 Comments person_add 0 Shares
chat_bubble 0 Comments person_add 0 Shares
account_circle Anita Natu 27-Jul-2022
chat_bubble 0 Comments person_add 0 Shares
Video
Watch the video of our webinar on “Easy Tips on How to Prevent Falls” held on 11/08/2022. The speaker was Dr Arvind Kasthuri, Mentor, Senior Citizen Health Service. Chief of Medical Services of St John’s Medical College Hospital.
Click on link below:
https://www.youtube.com/watch?v=HifwoCEzMQs
Article
Older Adults need to prevent falls as it can have serious consequences. Falls occur largely due to ageing & medication. Find out more on how to prevent falls.
Every step outside the house is a potential hazard for
senior citizens. Fear of falling down a staircase or slipping on the road may prevent
us from living an active life. How do we relieve anxiety and build confidence
to live life to the full once again?
Statistics tell us that the prevalence of falls in Indian older adults, ranges from 14% to 53%. Looking at the data, the anxiety regarding falls is understandable, as the fear of being injured, bed-ridden and a burden to our family can be over whelming. However, finding out the main causes of falls could rid ourselves of the constant worry of falling. Some of these could be:
1. Age-related changes in your body
2. Weakening muscles and stiffening joints
3. New health problems affecting your balance.
4. Side effects from your medication
5. Not enough physical activity
6. Sore feet or unsafe shoes
7. Poor diet and not drinking enough water.
8. Lack of sleep, elevated alcohol levels and confusion.
9. Falls at home which can be prevented by taking precautions
If these are dealt with, we may reduce the chances of falling.
1. Age-related changes:
Test your eyes and hearing regularly:
Even small changes in sight and hearing may cause you to fall. When you get new spectacles or contact lenses, take time to get used to them. Always wear your glasses or contacts when you need them. If you have a hearing aid, be sure it fits well and wear it.
Cataracts or other eye and ear disorders may also increase your risk of falls.
Use a stick or a walker:
If you feel unsteady when you walk, use a suitable stick or walker to prevent falls. Make sure it is the right size for you and the wheels roll smoothly. This is important when you're walking in areas you don't know well or where the footpaths are uneven.
Several personal risk factors have been associated with falling, such as muscle weakness, problems with balance and gait, and blood pressure that drops too much when you get up from lying down or sitting. Therefore, it is advisable to stand up slowly. Get your blood pressure checked when lying down and standing.
2. Weakening muscles and stiffening joints:
Muscles lose size and strength as we get older, which can contribute to fatigue, weakness and reduced tolerance to exercise. This is caused by a number of factors working in combination. Muscles lose size and strength as we get older, which can contribute to fatigue, weakness and reduced tolerance to exercise. This is caused by a number of factors working in combination, including:
· Muscle fibres reduce in number and shrink in size.
· Muscle tissue is replaced more slowly and lost muscle tissue is replaced with a tough, fibrous tissue.
· Changes in the nervous system cause muscles to have reduced tone and ability to contract.
Common conditions affecting muscles and the skeleton, or the musculoskeletal system, in older people include:
· Osteoarthritis – the cartilage within the joint breaks down, causing pain and stiffness
· Osteomalacia – the bones become soft, due to problems with the metabolism of vitamin D
· Osteoporosis – the bones lose mass and become brittle. Fractures are more likely
· Rheumatoid arthritis – inflammation of the joints
· Muscle weakness and pain – any of the above conditions can affect the proper functioning of the associated muscles.
3. New health problems that come with age
Diabetes, heart disease, or problems with your thyroid, nerves, feet, or blood vessels can affect your balance. Therefore, regular health and fitness check-ups are necessary.
4. Side effects from your medication:
Some medications, especially if you are taking 5 or more, can increase a person's risk of falling because they cause side effects like dizziness or confusion. The more medications you take, the more likely you are to fall.
5. Not enough physical activity:
Regular exercise improves muscles and makes you stronger. It also helps keep your joints, tendons, and ligaments flexible. Consider activities such as walking, water workouts or yoga — gentle exercises that involve slow movements. These activities reduce the risk of falls by improving strength, balance, coordination and flexibility.
6. Sore feet or badly-fitting shoes:
Consider changing your footwear as part of your fall prevention plan. High heels, floppy slippers and shoes with smooth soles can make you slip, stumble and fall. Avoid walking in socks. Instead, wear properly fitting, sturdy, flat shoes with non-skid soles. Sensible shoes may also reduce joint pain.
7. Poor diet and not drinking enough water.
Low calcium and vitamin D levels increase the risk of having a fracture if you fall
8. Lack of sleep, elevated alcohol levels and confusion.
Ensure you get adequate sleep. Limit the amount of alcohol you drink. Even a small amount of alcohol can affect your balance and reflexes.
Confusion can sometimes lead to falls. For example, if you wake up in an unfamiliar environment, you might feel unsure of where you are. If you feel confused, wait for your mind to clear or until someone comes to help you before trying to get up and walk around.
9. Falls at home
These can be prevented by taking certain precautions. To know more about safety measures, read “How to Accident Proof your Home”, by clicking on this link:
https://vayah-vikas.org/article-info/How-to-Accident-Proof-Your-Home/Mjgz
Taking preventive measure against falling will go a long way towards reducing your anxiety regarding falls. Staying active and engaged in both body and mind will build your confidence to live a full and vigorous life!!
Sources:
· https://www.nia.nih.gov/health/prevent-falls-and-fractures
· https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358
· https://www.betterhealth.vic.gov.au/health/healthyliving/falls-prevention-at-home