Falls are the leading cause of injury-related death among Americans 65 and older, and falls accounted for roughly three million emergency room visits for older adults in 2021, according to the Centers for Disease Prevention (CDC). This is why fall prevention strategies are essential to teach those who are aging to prevent potential falls before they even happen.
Keep reading to learn more about how to reduce yours or a loved one’s fall risk.
Understanding Your Fall Risk
Unfortunately, older adults have more risk factors that make a potential fall more likely. Health-related issues and everyday absentmindedness, mixed with the natural effects of aging, often lead to a mess of fall hazards. Fortunately, learning how to identify and address these problems early significantly reduces the risk of falling.
According to the National Institute on Aging (NIH), the following are risk factors that increase a senior’s risk of a potential fall:
- Impaired vision
- Medication side effects
- Chronic conditions, such as diabetes, heart disease, or issues with the thyroid, nerves, feet, or blood vessels
- Age-related balance issues
- Incontinence (rushing to the bathroom can be a fall risk)
- Cognitive impairment
- Dementia
- Sarcopenia (age-related loss of muscle mass)
- Wearing improper footwear (backless shoes, heels, etc.)
- Issue with the feet
- Fall hazards in the home or regular environment
Home Hazards and Environmental Safety Considerations
It should come as no surprise that one of the biggest concerns for falls is likely preventable tripping. Unfortunately, a lot of us don’t think about these things until it’s too late. According to the NIH, more than one in four people over 65 experience a fall every year, and you’re more likely to fall the older you get. Also, breaking a bone at this age puts you at a greater risk of long-term disability. However, falls are mostly preventable. So, it’s best to start getting ready to prevent them now.
How To Identify Fall Risks in Your Home
Looking for potential fall risks in your home is easy by making a list and going room by room. Some of the more common elderly fall risks are:
- Unsecured and loose rugs
- Damaged flooring and carpeting
- Excess clutter, such as boxes, newspapers, and laundry on the floor
- Electrical cords and phone cords
- Excess furniture in high-traffic areas
- Spills, grease, and food not cleaned up
- Using slippery floor polishes and cleaning products
- Wet floors that have not fully dried
- Insufficient lighting
Some Solutions for Mitigating Risks in the Home
The NIH recommends the following for reducing home hazards that risk falls:
- Secure all the carpet and rugs in all rooms, including the bathrooms.
- Ensure there is a safely secured bath rug to avoid slipping when getting in and out of the bath/shower.
- Leave all of the floors clutter-free (especially high-traffic areas).
- Install handrails on both sides of all stairs.
- Install grab bars by the toilets and showers.
- Ensure there is good lighting throughout the home.
- Keep regularly used items within easy reach, or get a reaching tool to avoid having to climb on anything to reach an item.
- When getting up, do so slowly and always know where any pets are before starting to walk.
- Get new sofas, chairs, tables, etc., that are easy for you to use.
- Keep a flashlight next to your bed in case of a power outage.
Lifestyle and Health Measures To Prevent Falls
The NIH also suggests the following lifestyle strategies for avoiding potential falls:
- Remain physically active to keep your bones healthy, improve strength and balance, and reduce your risk of illness.
- Incorporate strength and balance exercises into your routine, such as yoga, pilates, tai chi, lifting weights, and/or using resistance bands.
- Get adequate sleep and rest.
- Regularly see your doctor and be aware of the side effects of medications.
- Get regular vision and hearing checks.
- Avoid alcohol (or at least limit it).
- Choose the right footwear — choose non-skid rubber-bottomed footwear, avoid wearing just socks on smooth surfaces, and throw out any smooth-bottomed slippers.
- Never risk walking on wet floors.
- Stay hands-free by using backpacks or fanny packs to carry items when walking.
- Use assistive walking devices when feeling unsteady.
Important note: If you have already experienced an injury, it’s very important to seek rehabilitation care so that you can get fully healed and prevent further injury and potential falls.
The Impact of Nutrition on Balance and Mobility
Many seniors do not eat as much food as they did when they were younger, so they may not be getting the nutrients and vitamins they need to help support bone health, muscle mass, movement, and strength, which are all essential for mobility.
Not getting the right nutrients and vitamins can also lead to dizzy spells from low blood pressure and low sugar levels. This can cause balancing issues, resulting in increased risks of falls.
Maintaining your overall health by staying hydrated and maintaining a nutritious and healthy diet can do wonders for preventing dizziness and weakness from not eating enough, which will, in turn, help prevent falls. Hydration and a healthy diet also prevent diseases that can make falls more likely. It’s never too early to make healthy choices to keep your body in the best shape you can.
Community and State Resources
Fall prevention is done best when individuals take advantage of the resources available to them. For example, individuals who are at risk for a fall (or worried about becoming a fall risk) would be wise to take extra care of their health with exercise, proper diet, and seeing their doctor regularly. They can also take advantage of assistive walking devices before a fall happens instead of stubbornly avoiding them.
Other things you should consider taking advantage of include:
- Consider physical therapy to strengthen your body, control any pain you may have, and prevent falls before they happen.
- Having family and friends help with things that may be becoming too strenuous for you, such as yard work, large projects, etc.
- Contact local community health organizations to see what assistance they may offer.
- Check into resources for financial assistance for home repairs if you cannot afford upgrades to make your home safer.
- Ask your doctor if you would qualify for a home caregiver.
Get Help Recovering From Fall Injuries at Haven Health
After a fall that resulted in a broken hip or other injuries, recover in comfort at Haven Health. Our skilled nursing facility helps seniors regain their independence and freedom after a fall. You should also consider moving into our assisted living facility, where onsite help is available 24/7.
Older adults (specifically those 65 and older) are significantly more likely to experience a fall. Luckily, with the proper fall prevention strategies, falls can be avoided. Taking proper care of your body and avoiding hazardous conditions that make a fall more likely can do wonders in avoiding a potential fall. If you or a loved one have already experienced a fall and need help, contact Haven Health to learn how we can assist with rehabilitation care, or help make you feel at home in assisted living.
Have you been looking for skilled nursing services in Arizona? Contact Haven Health today to learn more about the in-patient and out-patient services we offer.
Sources:
About Older Adult Fall Prevention. (2024).
Aging: What to expect. (2024).
Falls and Fractures in Older Adults: Causes and Prevention. (2022).
Preventing Falls at Home: Room by Room. (2022).