The Pisgah Blog

September 2024 | Falls Prevention Month

September is falls prevention month. Being proactive by understanding the risks, warning signs and taking action regarding your health can be the most powerful tools for your longevity. According to the Centers for Disease Control and Prevention (CDC), one in four older adults falls each year, and these falls can lead to severe injuries. Falls can occur to anyone, but certain factors increase the risk, especially as we age.

Reduced muscle strength, reduced brain cognition, difficulty changing directions are all a part of the natural aging process. Also, medication use may increase and other physical and environmental factors that affect our stability. Proactive measures to avoid a fall include being aware of warning signs, staying physically and mentally active, eating a consistent and wholesome diet, staying hydrated, managing medications and letting someone know if your fear of falling increases.

Warning Signs

Balance Problems:

Difficulty maintaining balance while walking or standing can be a red flag. This might include unsteady steps, frequent stumbling, or a tendency to lean to one side.

Weakness or Muscle Loss:

Weakness in the legs or arms, or a noticeable decrease in muscle strength, can increase the risk of falls. This is often seen in conditions like arthritis or after prolonged periods of inactivity.

Vision Impairments:

Poor vision or trouble seeing clearly can make it hard to navigate your environment safely. Conditions such as cataracts, glaucoma, or macular degeneration can contribute to this risk.

Dizziness or Vertigo:

Feeling lightheaded or experiencing a spinning sensation can increase the likelihood of falling. This might be related to inner ear issues, low blood pressure, or medication side effects.

Environmental Hazards:

Cluttered living spaces, poor lighting, uneven floors, and slippery surfaces can all contribute to falls. It’s important to keep your living area safe and free from obstacles.

Medication Side Effects:

Certain medications can cause dizziness, drowsiness, or impaired coordination. It’s crucial to review your medications with your healthcare provider to understand any potential side effects.

Difficulty Getting Up:

Struggling to get up from a sitting or lying position can be a sign of weakness or balance issues. It might indicate a need for mobility aids or physical therapy.

Foot Problems:

Issues such as poor-fitting shoes and foot pain can affect your balance and increase fall risk.

Taking Action

Home Safety Modifications:

• Improve Lighting: Ensure that all areas of the home are well-lit. Consider installing nightlights in hallways and bathrooms.
• Remove Clutter: Keep floors clear of objects that could cause tripping, such as loose rugs, electrical cords, and toys.
• Install Handrails: Add handrails on both sides of stairways and in bathrooms next to toilets and showers.
• Secure Rugs: Use non-slip mats or adhesive strips to keep rugs in place.

Exercise and Physical Activity:

• Strength Training: Engage in regular strength-building exercises to maintain muscle mass and improve balance.
• Balance Exercises: Incorporate activities like Tai Chi or specific balance exercises to enhance stability.
• Flexibility Training: Stretching exercises can improve overall mobility and reduce the risk of falls.

  Regular Health Check-ups:

• Vision and Hearing Tests: Schedule regular check-ups to address any changes in vision or hearing, which can affect balance.
• Medication Review: Consult with a healthcare provider to review medications and adjust them if necessary to reduce side effects that could impact balance.

Footwear and Mobility Aids:

• Choose Proper Shoes: Opt for well-fitting shoes with non-slip soles. Avoid high heels and slippers with no back support.
• Use Mobility Aids: If recommended by a healthcare provider, use canes, walkers, or other mobility aids to improve stability.

By making simple adjustments and staying proactive, we can significantly reduce the risk of falls and promote a healthier, safer environment for everyone. Stay vigilant, stay active, and let’s work together to make this September a month of heightened awareness and prevention.