A simple misstep such as tripping over a phone cord or slipping on a scatter rug can be life-changing. You can break a bone, and that can set off an array of physical complications, especially if you have other health problems.
As we age we become more prone to falling — one out of three adults over 65 falls each year, and for that age group falls are the leading cause of injury death, according to the Centers for Disease Control and Prevention. Chronic medical conditions like heart disease and diabetes can affect our balance, and certain medications can make us dizzy. However, there are steps you can take to minimize your risk of falling.
1. Consider your medication
Tell your healthcare provider if you fall, including details of the circumstances and how you were feeling at the time. Review all the prescription medications, over-the-counter products, vitamins, and natural and herbal supplements you take with your doctor because their side effects may contribute to problems you could be having with balance or dizziness. The American Geriatrics Society recommends reducing the total number of medications and dosing of individual drugs whenever possible to help prevent falls and other possible ill effects. Also, limit how much alcohol you drink because it can affect your reflexes and balance.
2. Take vitamin D
Make sure you are getting enough vitamin D, which is important for healthy bones. If you’re considered at risk of falling, the American Geriatrics Society recommends a daily supplement of 800 international units. Getting screened for the bone-weakening disease osteoporosis, which affects both men and women, is important, too. According to the National Institute on Arthritis and Musculoskeletal and Skin Diseases, one-half of all women and one-quarter of all men older than 50 will break a bone because of osteoporosis. Starting a regular program of weight-bearing exercises will strengthen bones and muscles.
3. Get a Grip
Wear shoes that completely support your feet and have low heels and rubber soles, the National Institute on Aging advises. The same goes for what you wear inside the house. Wearing only socks or slippers with smooth soles can be dangerous when going up and down stairs or walking on bare floors.
And when you stand up to walk somewhere after sitting or lying down, be sure to do so slowly. Getting up too quickly can cause your blood pressure to drop, which can make you feel faint.
4. Try tai chi
In its recommendations for preventing falls, the American Geriatrics Society suggests taking up tai chi, a Chinese exercise featuring 108 movements and focusing on energy, meditation, and movement. The AGS recommends it as a way to improve strength, gait, and balance.
Overall, staying physically active is critical to staying strong and flexible. Any exercise you do should be tailored to your physical needs and abilities, the AGS says.
5. Make your home safe
Your home can be hazardous to your health — at least when it comes to the risk of falling. In general, keep things put away to prevent trips and falls, and always keep walking areas clear from electrical and telephone cords. The Home Safety Council also recommends:
• Having hand rails on both sides of stairs and plenty of lighting on the top and bottom
• Taping throw rugs to the floor or eliminating them altogether
• Making sure stair carpeting is firmly attached to steps
• Putting up grab handles in the bathroom shower
• Keeping nightlights in bathrooms, halls, and bedrooms
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