How can I reduce my risk of falls (7 top tips)
How common are falls and why do falls matter?
Falls are a common, but often overlooked, cause of injury. Around 1 in 3 adults over 65 years, and 50% of people over 80 years will have at least one fall a year.
In terms of why they matter, there are surprising few prospective long-term studies about falls. But they can be a sign other illnesses happening.
For example, in one study of the elderly in their homes, the risk of death increased by 2.5x at 1 year, and 2x at 3 years, in recurrent fallers (but not single fallers). The risk of admission to long-term care over 1 year was markedly increased both for single fallers (4x) and recurrent fallers (4.5x).
Why do people fall?
Falling can be the result of many things such as the following factors. Often they are due to a combination of them.
1. Reduced activity – which can result in poor muscle strength, balance and flexibility. This is sometimes called deconditioning.
2. Dehydration / low blood pressure. Dehydration is when your body does not have as much water and fluids as it should. This can lower your blood pressure (BP). Or you may be having too many BP tablets.
3. Visual or hearing problems. If you have either if these, you may not be able to see or hear obstacles.
4. Medical problems – e.g. low blood pressure due to heart failure, which can result in dizziness on standing.
5. Medication / alcohol. Various drugs can lower blood pressure (e.g. water tablets) or balance and alertness. Alcohol excess or withdrawal can also cause falls.
6. Difficulty passing urine / incontinence. To avoid incontinence, the elderly may urinate frequently, risking falls with every trip to the toilet.
7. Ill fitting footwear or clothing.
8. Hazards at home – and in the surrounding environment (e.g. loos).
How to reduce your risk of falling
1. Staying strong, fit and active. Appropriate regular exercise can strengthen the body and prevent deconditioning.
2. Some medicines – such as pain killers, sleeping, blood pressure and water tables can increase the risk of falling. If your medicine makes you unsteady, speak to your doctor or pharmacist.
3. If you feel dizzy or light-headed when you stand – ask your doctor or nurse to check your blood pressure when you are lying down and standing. There are many causes. Medicine adjustment may help. Again talk to your doctor or pharmacist
4. Wear the correct footwear – and look after your feet, enabling you to move around comfortably and safely.
5. Mobility aids and equipment at home. Make sure they are fitted correctly.
6. Urination. Avoid drinking a lot or taking water tablets after 6pm, to reduce the number of trips to the loo at night. Urinal bottles may be safer.
7. Have your vision and hearing checked – as it is important to your sense of balance and movement.
Summary
We have explained how you can reduce your risk of falls, with 7 top tips. We hope it helps you prevent falls.
