According to a study originally published in The Journal of Trauma: Injury, Infection, and Critical Care, people who are 70 years and older who experience a fall at ground level (so for example, from tripping on a curb), are far more likely to be severely injured than their younger counterparts. In fact, they are three times more likely to die from their injuries than someone younger.
Why so serious?
There are several key reasons why this is:
– Fragile bones: As we age, there is a tendency to lose bone density, making us more prone to osteoporosis that weakens bones. And so, even a seemingly insignificant fall can cause fractures and breaks – not least to hips, wrists and the spine.
– Slower healing time: Sadly, the healing process tends to slow down the older we get. And it’s this slower healing process that can increase the risk of complications and infections, and the need for more extensive medical intervention, and a reduction in independence.
– Existing health conditions: Many older adults tend to have underlying health conditions, such as cardiovascular disease, diabetes, or arthritis, which can all make them more vulnerable to falls, not least from possible side effects of the medications. Added to that, the falls themselves can then exacerbate those existing health conditions – and so lead to further deterioration in overall health.
– Reduced physical resilience: As well as a loss in bone density, older adults may also lose a significant level of muscle strength, flexibility, and coordination, making it harder to protect themselves or break their fall.
– Psychological impact: For many older adults, falling over can also have psychological effects; the fear of falling again could well lead to a decrease in physical activity, social isolation, and a loss of confidence and independence. All these factors can then contribute to a decline in overall health and quality of life.
All is not lost
Fortunately, there’s much we can do to minimise the risk of a fall, and to minimise the impact if we do. Starting with our bones and muscles, through the right kinds of exercise, we can actually reverse the loss of bone density and muscle mass – to find out more, read our articles here on the Regenerated Me website on Bones and on Muscles.
Proprioception
In a nutshell, proprioception is the sense through which we perceive the position and movement of our body – including our sense of balance. And while this diminishes with age, as with our bones and muscles, with the right exercises, we can actually reverse that decline. Such exercises (which can be done next to a chair or table or other piece of furniture you can grab in case of a wobble) include standing on one leg, standing on one leg with your eyes shut (if you can do 10 seconds, you’re doing well), walking on your heels – walking both forwards and backwards, (you’ll look a bit like a penguin, but no matter!) walking on tiptoe – again, forwards and backwards, or using a balance board. Doing regular aerobic exercise (see our article on this here at Regenerated Me) will also help improve your overall strength, balance and co-ordination.
Modify your environment
Make your home safer by removing clutter – basically, anything that could be a potential trip-hazard. Secure any loose rugs or carpets, and make sure you’re lighting is good and bright, and consider a low energy night light for easier navigation during night-time. Install grab rails in the bathroom and use non-slip mats for the shower or bathtub.
Review your meds
Unfortunately, some of the medications you may be taking could cause dizziness or affect your balance. So speak to your GP or pharmacist to review your medications and determine if any adjustments are necessary. (Also, for more information on this, go to our article here at Regenerated Me on the subject of being over-medicated.)
Get regular check-ups
If possible, organise regular visits to your healthcare provider who can help identify any underlying health issues that may contribute to a fall. They can also assess your balance and give you appropriate guidance. Also important is your vision, so don’t forget to get regular eye tests with your optician.
Wear appropriate footwear
Choose shoes that fit well, provide good support and have non-slip soles. And whenever possible, steer clear of high heels or shoes with slippery soles, as they can also increase the risk of falling.
Use assistive devices
If you feel unsteady on your feet for a large part of the time that you’re on them, don’t rule out getting a walking stick or cane, or a walker to give you extra support and stability – and confidence.
Drink
Preferably not booze! But by drinking enough water throughout the day can certainly help; dehydration can lead to dizziness and increase the risk of falling. To work out if you are drinking enough, simply check the colour of your pee when you go to the toilet. If it’s too dark, you need to drink more. Ideally, it should be the colour of light straw.
Take it slow
When you’re out and about, pay attention to your movements and walk at a pace you feel comfortable with. Be mindful of any potential hazards or uneven surfaces…and avoid walking and staring at your smart phone at the same time!
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