Older people are falling … a lot. And as each of us gets older, we become more vulnerable. And with age, the consequences of a fall become more serious.
Here are a few facts from the Centers for Disease Control: One in four Americans aged 65 and older fall each year. That’s about 14 million people. Roughly one million end up in the hospital. Each year, about 4.5 million ER visits are due to older people falling. Falls are responsible for almost 90% of hip fracture deaths. And each year, more than 300,000 older people are hospitalized because of a fall.
Older adults typically have more falls than our younger counterparts because of the increased risk factors that come with age. Some of those risk factors as outlined by AARP include:
Medications. Although medications keep us healthy, many have side effects that we may discount. The CDC lists antihistamines, muscle relaxers and blood pressure medication. The latter is taken by roughly 70% of older adults. Add to the list antidepressants, sedatives and medications to treat urinary tract infections, incontinence and COPD.
Tips: Keep a list of your medications and discuss side effects with your doctor or pharmacist. Include over-the-counter medications.
Diabetes and other diseases. People with diabetes often have other problems that increase their risk of falling. That might include loss of vision (retinopathy) or sensory functions (neuropathy). Furthermore, some medications that control blood sugar can cause levels to go too low, which may cause a person to become lightheaded. Parkinson’s disease and stroke can affect a person’s ability to walk, again increasing the risk of falling.
Tips: Keep medical appointments, take medications as prescribed, follow a healthy lifestyle. In some cases, discuss with your doctor about doing a fall-risk assessment.
Pets. We love them. An excited dog may be so happy to see us that “Fido” greets us with a friendly jump … on us. The same wonderful pet or perhaps a cat can get underfoot in our home. And then there’s the leash that gets twisted in front of us on a leisurely walk with our dog. In a study from 2009, roughly 87,000 falls among older adults were caused by a pet dog or cat.
Tips: If a pet is in your way, have your pet move rather than stepping over it. If you can’t easily walk your dog, hire a dog walker or ask a helpful neighbor.
Changes in vision. It’s easy to have changes in our vision without realizing it. At the same time, we know these changes come with age. If untreated, one’s balance and judgment of distance are impaired. Perhaps the good news is that over 90% of medicare beneficiaries wear glasses. A problem could occur if the current prescription is no longer effective.
Tips: Have your eyes checked regularly to ensure prescriptions are up to date. We also can reduce the risk of falling by taking some practical steps. Here are just a few. Wear sensible shoes and remove home hazards, including securing loose rugs, keeping hallways clear, and storing clothing, dishes and food within easy reach. Quickly clean up spilled liquids, use nonslip mats in your bathtub or shower and keep high-traffic areas clear. And don’t step on a ladder.
And then there is lighting. Place night lights in your bedroom, bathroom and hallways; turn on lights before going up or down stairs. Keep a flashlight in an easy-to-find place.
Assistive devices are important for fall prevention. These include handrails and grab bars for shower or tub, nonslip treads for bare-wood steps, handrails for stairways and a raised toilet seat if needed.
We have yet to discuss an important variable. And that is physical activity to the extent possible. The following activities reduce the risk of falls by improving strength, balance, coordination and flexibility. These include strength training exercises, walking, water workouts, tai chi and yoga, including chair yoga. The idea is to keep moving.
I recall a conversation many years ago with the late Dr. Walter Boortz, a noted Stanford geriatrician. He said that the biggest enemy of old age is not disease; it’s frailty. And we can do something about that. Frailty, a risk factor for falls, involves loss of muscle mass and strength. Resistance or strength training can build muscle mass at most ages. It’s never too late to start.
September was Fall Prevention Month. This column is a reminder that risks of falling are also present among the other 11 months of the year.
Stay well, stay safe and know that small acts of kindness matter.
For tips on home modification, go to the University of Southern California Fall Prevention Center of Excellence at https://gero.usc.edu/labs/pynooslab/projects/.
Helen Dennis is a nationally recognized leader on issues of aging and the new retirement with academic, corporate and nonprofit experience. Contact Helen with your questions and comments at Helendenn@gmail.com. Visit Helen at HelenMdennis.com and follow her on facebook.com/SuccessfulAgingCommunity.