How to Overcome Falls and the Fear of Falling and Stay Active in Old Age
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Older adults often experience falls, which can indicate a decline in cognitive and physical abilities. While some falls result in minor injuries like scrapes or joint pain, others can lead to more serious outcomes such as hip fractures or head injuries. Falls not only cause physical harm but also have psychological effects, leaving individuals feeling out of control and lacking confidence in their mobility.
A significant factor contributing to falls in older adults is the slowing of reaction time and the impairment of balance and coordination. In this blog post, we will explore the risk factors and causes of falls in the elderly, as well as provide strategies for reducing the risk of falling and ensuring a safe and graceful aging process.
Risk Factors for Falls in Older Adults
Age is one of the key risk factors for falls. More than one in four people aged 65 years or older fall each year. Other risk factors for falls in older adults include physical, sensory, and cognitive changes associated with aging, hazardous environments, and alcohol or substance use. Occupational hazards are also a significant risk factor for falls.
If you have one or more risk factors, you are more likely to fall multiple times. A history of previous falls is itself a risk factor — If you have fallen more than once in the past 6 months, you are more likely to fall again.
Prevention strategies for falls in older adults include exercise programs, modifying the living environment, regular vision and hearing check-ups, and medication reviews to reduce the risk of dizziness and fatigue.
Falls can be categorized into external factors, loss of consciousness, and acute illness. External factors account for around 20% of falls, while falls from a loss of consciousness are not classified as accidental and are due to underlying conditions such as heart disease or seizures. It is crucial to identify the risk factors for falls and take steps to prevent them to ensure the safety and well-being of older adults.
What Causes Falls in the Elderly?
Elderly falls are the foremost cause of emergency room visits and accidental deaths for Americans over 65. They can result in serious injuries, including hip fractures and head injuries, leading to a decline in function and independence. Elderly falls often have multiple causes such as age-associated diseases, cognitive decline, musculoskeletal problems, and physiological changes.
Environmental Factors and Falls
Falls in the elderly can result in severe injuries and, in the worst-case scenario, can lead to death. Reasons are manifold behind their falls, including environmental risks. Some of these environmental factors are:
Poor lighting
Loose carpets or flooring
Uneven pavement
Slippery surfaces
Clutter
Poor footwear
Stairways without handrails
Bathroom hazards
It is possible to lower, or even eliminate, some of these lighting, slipping, and tripping risk factors by first recognizing them, and then taking the necessary steps to correct them. Caregivers must take the responsibility to make sure the environment is safe by eliminating any obstacles in walkways that can cause trips and falls, or by installing grab bars in the bathroom.
Sensory Deficits and Falls
Sensory deficits can also play a role in the increased risk of falls. Poor vision from cataracts is a most significant risk factor, increasing the potential for tripping over items that the person does not see.
Seniors should follow their physician’s recommendations for low-vision equipment, such as bifocals, magnifying glasses, or contrast-enhancing lenses. External factors such as tripping hazards can also contribute to falls, such as loose rugs or poorly lit areas. A home hazard assessment can identify any potential risks in the senior’s environment and help prevent falls. It is essential to understand the causes of falls in seniors to take proactive steps to prevent them.
Physical Factors and Falls
Seniors are at a higher risk of falling due to various physical factors, such as age-associated diseases, cognitive decline, musculoskeletal problems, and physiological changes. Some of these physical factors are:
Sarcopenia (loss of muscle mass and strength) Osteoporosis (loss of bone density and quality) Arthritis (inflammation of the joints) Parkinson’s disease (a disorder of the nervous system that affects movement) Dementia (a decline in mental abilities) Diabetes (a condition that affects blood sugar levels) Hypotension (low blood pressure)
These physical factors can affect the balance, coordination, and reaction time of seniors, making them more prone to falling. They can also increase the risk of injury and complications from falls, such as fractures, infections, and bleeding.
Seniors should consult their doctors about the best ways to manage their health conditions and reduce the impact of these physical factors on their mobility and stability..
Medications and Falls
Medications and their side effects, such as drowsiness or dizziness, are one of the leading causes of falls in elderly patients. Drugs such as painkillers, sedatives, antihistamines, blood pressure medications, and antidepressants, can all impair coordination and balance, making falls more likely.
In addition to medications, other conditions such as Parkinson’s, arthritis, poor physical health, and nerve damage can also contribute to falls in the elderly population. The best approach to tackle falls in elderly people is to manage it with a combination of interventions. It includes a medication review, a proper exercise regime, vitamin D supplementation, and home assessments.
Preventing falls calls for both physical and psychological approaches to altering behavior. Because a multidisciplinary approach might demonstrate better results.
Health Conditions and Falls
As we age, the risk of falls increases, and many chronic diseases make older individuals vulnerable. Fall prevention should be a collaborative effort between the patient, physician, and caregivers. Health conditions like muscle rigidity, muscle weakness, vertigo, and difficulty hearing or seeing can also contribute to falls. Falls among the elderly require specific management strategies. Acute illnesses require clinical evaluation while hot falls focus on underlying illnesses.
Lower body strength, stability, and balance exercises, such as Tai Chi classes, can be critical for preventing falls in older adults. Seniors with balance problems should take care when standing up and walking around to prevent falls. Proper footwear and fall-proofing the home can also help. Ultimately, it’s essential to know the health risks and take proactive steps to reduce the likelihood of falls in the elderly.
How to Reduce the Risk of Falling
Reduce the risk of falling by reviewing your medications, exercising regularly, and consulting a physical therapist.
Understanding the cause of falls can help reduce their incidence with the help of healthcare professionals. Fall management should be customized for each individual and focus on medication review and exercise.
Aging often affects balance and mobility, leading to falls in the elderly. When you get up from bed during the night or in the morning, sit on the side of the bed for a minute or two before you stand up.
Regular exercise, including strength training, and physical stress, can significantly decrease the risk of falls, and physical therapists can suggest measures to prevent falls.
Falls that external factors or acute illnesses may cause should be aggressively managed and prevented as much as possible. Preventing falls requires a change in behavior and a psychological approach. Assisting the elderly with their emotional and psychological needs, as well as their physical needs, can greatly reduce the risk of falling.
When Should You See a Doctor?
It is essential to seek medical attention after experiencing a fall as the elderly are more prone to falls, and it can be a sign of a new or worsening health condition. Falls are the leading cause of emergency room visits and accidental deaths for people aged 65 and above. The majority of hip fractures in people over 70 are due to falls.
Treating underlying medical conditions, correcting sensory impairments, and modifying the environment can help prevent falls. If you hit your head while falling, it is crucial to seek medical attention immediately, as falls can cause traumatic brain injuries. Injuries caused by falls can have a devastating effect on the elderly, making it harder to live independently and often requiring hospitalization and physical therapy.
Speak to a healthcare professional as soon as possible after a fall.
Causes of Falls in the Elderly FAQ
Are there any safety measures that should be taken when caring for an elderly person at home?
When caring for elderly persons at home, several safety measures should be taken.
Firstly, it is important to prevent falls at home with non-slip mats, good lighting, and decluttering. Unstable surfaces can cause a senior to lose balance, so make sure all pathways are free from any potential hazards.
Secondly, if an elderly person does fall, seek medical attention immediately. Look for swelling, pain, or signs of general unbalance. Additionally, screen older adults for falls with questionnaires and history reviews. Use fall risk assessments to evaluate risks present in the environment or underlying medical conditions.
Furthermore, tailor elderly care based on their medical conditions and environmental hazards such as slippery floors or poor lighting. Lastly, footwear changes with age too; choose supportive and comfortable shoes that have grip and traction to avoid slips and falls.
How can the consequences of a fall be minimized or prevented?
Falls can happen quite suddenly and can cause serious injury or even death. To minimize the risk of falling and the subsequent consequences, you should take steps to address any fall-related risk factors in your life.
The first step is to strengthen your muscles and improve your balance. Doing exercises such as yoga, Pilates and Tai Chi can help with muscle strength and balance. Additionally, strengthening your core by doing squats, leg lifts, planks, and other core exercises can help with stability.
It’s also important to be aware of any medical conditions or medications that could affect your balance. For example, dizziness, vision problems, foot deformities, arthritis, diabetes, and certain medications such as blood thinners can all contribute to an increase in falls.
Finally, it’s important to identify any hazards within the home and address them. These could include loose rugs, loose handrails, or dim lighting in your house, which could lead to a fall. While these measures may not prevent every fall from occurring, they can greatly reduce the risks associated with a fall and lessen the severity of its consequences.
Conclusion
Falls are a serious concern for older adults. If you’re elderly, you might have noticed that your balance and reaction time aren’t as good as they used to be. That’s perfectly normal. But if you start to feel dizzy or lose your balance more often, it could be a sign of a medical condition that could put you at risk of falling.
It’s essential to recognize the risk factors for falls and take measures to prevent them from occurring. For example, always wear shoes with good support and make sure your home is safe for movement and has adequate lighting. If you’re worried about falling, talk to your doctor about how to prevent it and what exercises would help improve your balance.
Peter Amaral (aka Mauricio Boston), the editor and curator of this site, has done "over 40" nearly twice. He's picked up a few tips over the years on what men must do to thrive and flourish in health, wealth, and their relationships with family and friends. For a backgrounder, Maurcio is an 82nd Airborne alumus, served as a combat engineer platoon leader in Vietnam, and practiced law for 20+ years. Before earning his professional degree, he worked in film production, sales and marketing, and did stints as bar tender and iron worker. He's been married to the same exceptional woman for longer than maybe most of you have been alive, has three exceptional daughters and a parcel of grandchildren. Mauricio does some of the research for the site. He's not a medical doctor, and never got closer to shooting par than that damn one stroke, but he is an ersatz woodworker, does have personal experience with prostate cancer and can speak intelligently with his cardiologist, with whom he disagrees on the supposed bad effects of red meat. In other words, we write about lots of things we've learned and experienced. Expert professional writers do the rest, always under the careful eye of our chief editor.
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