How To Prevent Falls in the Elderly

Failure to exercise regularly results in poor muscle tone, decreased strength, and loss of bone mass and flexibility. The risk of falling increases with age and is greater for women than for men. Two-thirds of those who experience a fall will fall again within six months.

Although no single risk factor causes all falls, the greater the number of risk factors to which an individual is exposed, the greater the probability of a fall and the more likely the results of the fall will threaten the person's independence. Few of the prevention tips are as follows:

1. Eat or drink sufficient calcium. Postmenopausal women need 1,500 mg of calcium daily. Calcium-rich foods include milk, yogurt, cheese, fish and shellfish, selected vegetables such as broccoli, soybeans, collards and turnip greens, tofu and almonds.
2. Get sufficient vitamin D in order to enhance the absorption of calcium into the bloodstream. Vitamin D is formed naturally in the body after exposure to sunlight, but some older adults may need a supplement.
3. Undertake daily activities in a safe manner, such as reaching and bending properly, taking time to recover balance when rising from a chair or bed, learning the proper way to fall, and learning how to recover after a fall.
4. Have regular checkups by an ophthalmologist to discern the extent of age-related eye diseases such as cataracts and glaucoma.
5. Use color and contrast to define balance-aiding objects in the home (e.g., grab bars and handrails).
6. Remove all out-of-date medications and those no longer in use.
7. Have a physician or pharmacist conduct a "brown bag" medicine review of all current medications.
8. Limit intake of alcohol as it may interact with medications.
9. Install handrails on stairs and steps.
10. Remove high doorway thresholds Trim shrubbery along the pathway to the home.
11. Keep walk areas clear of clutter, rocks and tools.
12. Keep walk areas clear of snow and ice.
13. Secure rugs with nonskid tape as well as carpet edges.
14. Avoid throw rugs.
15. Remove oversized furniture and objects.
16. Have at least one phone extension in each level of the home and post. emergency numbers at each phone.
17. Make sure carpet is secured and get rid of throw rugs.
18. Install tightly fastened hand rails running the entire length and along both sides of stairs.
19. Maintain nightlights or motion-sensitive lighting throughout home.
20. Use contrast in paint, furniture and carpet colors.

Some other safety tips:

• Mother Nature presents many hazards of falling. Snow is the greatest culprit. When you’re out in your cars, park where it is clear of snow and ice. Try to keep your driving to daylight hours so that you are able to see the patches of ice on the streets and in the parking lots.
• High blood pressure and heart problems can cause dizziness that can lead to falls. Remember to get up from a laying down position slowly if you have heart problems or high blood pressure.
• Get rid of rugs or cords that might trip you. Have someone install sturdy handrails on all stairways and grab bars in bathrooms. Cover stairs with lightly woven carpet or nonslip treads. Do not wax floors. Always clean up spills as soon as they happen.
• Always wear low-heeled shoes with rubber soles for good traction. Never wear slippers, shoes with leather soles or high heels.

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Health Tip

The constipation can be eased by taking plenty of water, a fibre rich diet and bulk forming laxatives. Daily exercise can also regulate the bowel movement. Stress is a large causative component in chronic constipation.