Healthy Edge
Keep your balance, keep your health
Look at your watch for 18 seconds. Within this short time, an American Senior has just been admitted to the emergency department because he or she fell. Thirty-five minutes from now a Senior will die from a fall. The rate of fall-related deaths among Seniors is higher now than it was last decade. Researchers are not sure why. However, they do know that falling is not a normal part of aging, and most falls can be prevented.
You may have friends who have fallen, or you may have fallen yourself. One in three readers age 65 and older will fall within the next year. Depending on the fall's severity, it can rob you of your health, your independence, and even your life. Up to three out of 10 Seniors who fall suffer injuries that limit mobility, result in nursing home placement, and increase their chance of premature death.
Many more Seniors who fall -- even if they are not injured - develop a fear of falling. This fear drives them to avoid some physical activities and in turn, increases their actual fall risk. Less movement means less muscle mass, bone density and dexterity, which are key elements in fall and injury prevention.
WHO HAS THE HIGHEST FALL RISK?
Although Senior men are significantly less likely to fall and suffer fractures than Senior women, they are more likely to die from a fall -- often times due to a head injury.
Hip fractures are the most common fall-related fracture. Women represent almost three out of every four hip fracture hospitalizations. According to the National Osteoporosis Foundation, approximately one in four hip fracture patients ages 50 and older die within a year of the fracture.
Before age 75, race is not a factor in fall fatality risk; however, non-Hispanic whites ages 75 and older have the highest fatality rate when compared to Hispanics and blacks. Almost 85 percent of fall deaths are among Seniors ages 75 and older.
WHAT CAN YOU AND YOUR LOVED ONES DO TO PREVENT FALLS?
Recent CDC-sponsored research is arming Seniors with the tools to live longer, stronger and fall-free. Here are some of the highlights.
1. EXERCISE, EXERCISE, EXERCISE. I admit it; I'm a nag about the exercise. But, it's one of the best ways to prevent falls and maintain wellness (if you keep it up).
* The best fall buffers are exercises that target balance. For instance, a Cochrane Database of Systematic Review meta-analysis (an analysis that combines and compares results from multiple studies) has shown that practicing Tai Chi effectively reduces your chance of falling. A CDC-funded Oregon research team is developing a community Tai Chi program targeting Seniors who are physically mobile (with or without assistive devices). This program is currently under evaluation for its ease and accessibility.
* According to the same meta-analysis, muscle strengthening is also a great way to prevent falls. So grab a buddy and lift some weights or do other forms of strength training. Just make sure your doctor (as well as your buddy's doctor) approves of your exercise plans!
1. GET A MEDICATION REVIEW. Drug-drug interactions and side effects of prescription drugs, over-the-counter drugs, and even nutritional supplements can greatly increase your chance of falling. Your doctor or pharmacist can determine if these items place you at a higher fall risk. Simple adjustments to your med type(s) or dosage(s) can often reduce your risk. But, remember! Two days following any medication change, you have a three times higher fall risk. Be especially cautious during that time interval!
2. GET YOUR VISION CHECKED. At least once a year, visit the eye doctor. Any condition that limits your vision increases your fall risk.
3. USE A CANE OR A WALKER WHEN YOU NEED IT. Don't be embarrassed to use these walking tools if needed or while you're recovering from an illness or injury that has compromised your strength and agility. Be proud that you are taking care of yourself!
4. TIPS FOR THE HOME
General Tips
* Wear shoes inside. Bare feet, socks and slippers increase your chance of falling.
* Use an item a lot? Keep it easily accessible. Try to reduce your use of stepping stools or being a contortionist - unless that's how you make your living.
* Improve your indoor lighting.
Walkway Tips
* Keep areas you walk, especially stairs, clear of stuff. Keeping papers, books, shoes, or clothes in a high-traffic area for convenience is not worth the risk.
* Install handrails and lighting in staircases.
* If you use rugs, especially throw rugs, keep them in place with double-sided tape.
Bathroom Tips
* Install grab bars next to your toilet and in the tub or shower.
* Place non-slip mats in bathtubs and on shower floors. These can save lives!
* Be attentive to any floor moisture from tubs, showers, sinks and toilets.
ISHOE (INTELLIGENT SHOE) INSOLE: THE FUTURE OF FALL PREVENTION?
The iShoe was recently developed for NASA's astronaut balance training. Erez Lieberman, the iShoe creator, had an 'aha' moment: iShoe technology could also detect Seniors' deteriorating balance long before a fall.
Unfortunately, iShoes are not on the market yet. Lieberman estimates that iShoe clinical trials and market costs will be around $5 million. Once available, a pair of insoles should cost $100-$500.
Although all falls and injuries can't be prevented, science says many can. So, put your best foot forward and give the above tips a try.
Kendra Siler-Marsiglio, Ph.D. is the Director of the Rural Health Partnership at WellFlorida Council.
