How older adults can reduce their risk of falls

The number of adults older than 65 years old who die from unintentional falls continues to increase.

About 12 million older adults - about 1 in 3 - fall each year in the United States. More than half of these falls occur in the home. Every year, 2.5 million older people are treated in emergency rooms for fall injuries including fractured arms, wrists, legs and hips. About 250,000 older folks are hospitalized for hip fractures alone. In addition, falls are the most common cause of traumatic brain injuries.

Falls are the leading cause of injury in older adults but many risk factors can be changed or modified to reduce the risk for injury.

risk factors

According to the Centers for Disease Control and Prevention, most falls are caused by a combination of risk factors.

The factors include:

* Lower body weakness.

* Vitamin D deficiency.

* Difficulties with walking or balance.

* Use of medicines, such as tranquilizers, sedatives, or antidepressants. Even some over the counter medicines can affect balance and how steady you are on your feet.

* Vision problems.

* Foot pain or poor footwear (high heels, floppy slippers, and shoes with slick soles should be avoided).

n Home hazards such as broken or uneven steps, throw rugs or clutter that can be tripped over and no handrails in the stairways or bathrooms.

Many falls can be prevented. Speaking with a physician, making your home safer, and increasing strength and balance can help reduce the risk for a fall. The Mayo Clinic, CDC and Harvard Medical School recommend the following:

Talk to Your Doctor

* Ask your healthcare provider to evaluate your risk for falling.

* Ask your doctor and pharmacist to review your medications (prescription and over the counter) to see if any might make you sleepy or dizzy.

* Have your eyes checked at least once a year and update glasses as necessary.

Make Your Home Safer

* Remove boxes, newspapers, electrical cords and phone cords from walkways.

* Move coffee tables, magazine racks, baskets and plant stands from high traffic areas.

* Secure loose rugs with double-faced tape, tacks or a slip-resistant backing or simply remove all loose rugs from the home.

* Repair loose, wooden floors and carpet.

* Store clothing, dishes, food and other necessities within easy reach.

* Install railings on both sides of stairways and grab bars inside and outside of tubs and showers as well as next to the toilet.

* Place night lights in bedroom, bathroom and hallways.

* Place a lamp within reach of the bed for middle of the night needs.

* Turn on the lights before going up or down stairs.

* Store flashlights in easy to find places in case of power outages.

Increase Your Strength and Balance

Consult with your doctor before starting any exercise program.

* Consider physical therapy for the balance system.

* Gentle exercises such as a pelvic tilt or leg lift can increase strength.

* Tai Chi, Silver Sneakers, Matter of Balance and yoga help with control and the quality of movement. All three types of exercise help with balance, range of motion, leg and core strength and reflexes. For information on local programs, call (585) 335-4359.

* Ask a physician if a cane or walker would complement your balance and offer more stability.

Workshop scheduled

The fourth annual Fall Prevention Workshop is scheduled from 10 a.m. to 1 p.m.Sept. 15 at the Lakeville Training Center, 5939 Stone Hill Rd., Lakeville. This free event will feature several fall prevention experts. Participants will learn strategies and skills to prevent falls in the home and connect with local resources and agencies. The event is sponsored by the Genesee Valley Health Partnership and coordinated by Noyes Health and the Livingston County Department of Health.

Lorraine Wichtowski is a community health educator at Noyes Health in Dansville.