UAMS News Syndication Block

This year, millions of Americans over the age of 65 will, through no fault of their own, fall. In fact, more than one out of four older people falls each year, but less than half tell their doctor or medical professional. And unfortunately, falling once doubles your chances of falling again. One out of 10 falls results in an injury that causes the older adult to restrict their activities for a day or more or to seek medical attention. Annually, there are about 4.5 million emergency department visits due to older people falling, resulting in 3.1 million treated and released and 1.4 million hospitalizations. These injuries can make it hard for a person to get around, to follow their normal routine, or live on their own. Many people who fall, even if they’re not injured, become afraid of falling. This fear may cause a person to cut down on their regular activities. When a person is less active, they become weaker and this increases their chances of falling.

Someone who is clumsy is, by definition, lacking in dexterity or grace. That doesn’t mean a clumsy person falls a lot, falls are caused by a number of reasons. A trip can be caused by a loss of footing or traction, typically this occurs it wet or icy conditions. Certain medications can also cause falls. Blood pressure pills and muscle relaxants can make a person feel dizzy or confused, increasing the risk of a fall. Consuming a large amount of alcohol can slow your reflexes, causing you to feel dizzy or sleep and affect your balance and possibly leading to a fall. Diabetes, heart disease, or problems with your thyroid or blood vessels can also affect your balance. 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.

If you are an older adult or live on your own, there are certain things that you should do to protect yourself from suffering an injury due to a fall. Wearing rubber-soled shoes so you don’t slip is one way, walking on grass when sidewalks are slick is another. When it comes to indoor areas, keep rooms clear of clutter, especially on the floors. Use carpet or plastic runners and be sure that your rugs have skid-proof backs or are tacked on the floor. Put grab bars on bathroom walls near the tub and toilet and use a non-skid bathmat in the shower or tub. If you need to use a step stool, use one with a handrail and wide steps. Lighting is very important to prevent falls. Be sure your stairs are well lit and keep a flashlight next to your bed. Never walk in socks and, if you don’t already have one, it’s a good idea to get a cordless phone so that you don’t have to rush to the phone when it rings and so you can also call for assistance in case you fall.

Sometimes, you can’t prevent a fall. If you do fall, try to fall forwards or backwards, because if you fall to the side, you may break one of your hips. Take several deep breaths to try to relax. Remain still for a few moments, this will help you get over the shock of falling. Decide if you are hurt before getting up. Getting up too quickly or in the wrong way could make an injury worse. If you think you can get up safely without help, roll over onto your side. Rest again while your body and blood pressure adjust. Slowly get up on your hands and knees, and crawl to a sturdy chair. Put your hands on the chair seat and slide one foot forward so that it is flat on the floor. Keep the other leg bent so the knee is on the floor. From this kneeling position, slowly rise and turn your body to sit in the chair. If you are hurt or cannot get up on your own, ask someone for help or call 911. If you are alone, try to get into a comfortable position and wait for help to arrive.

Falls are a common reason for trips to the ER among older adults. Many of these hospital visits are for fall-related fractures. One way you can help prevent fractures is by keeping your bones strong. Having healthy bones won’t prevent a fall, but if you fall, it might prevent breaking a hip or other bone, which may lead to disability or even death. Getting enough calcium and vitamin D can help keep your bones strong. The average adult should get between 1,000 and 1,200 milligrams of calcium and 600 international units of vitamin D every day. Physical activity can also help keep your bones strong. Try to get at least 150 minutes of physical activity every week. Other ways to maintain bone health include quitting smoking and limiting alcohol use, which can decrease bone mass and increase the chance of fractures. Also, try to maintain a healthy weight. Being underweight increases the risk of bone loss and broken bones.