Falls!!

Falls and accidents do not “just happen”. Most of the times the situation for an accident waits to happen and thus can be prevented. Falls have disastrous consequences in old age. They cause injury, fracture and limit one’s ability to lead an active, independent life. Thousands of older men and women are disabled, often permanently, due to falls that lead to fractures. Even the fear of fall can be equally disabling psychologically. However, it is possible to prevent falls and injuries by undertaking simple changes in the surrounding environment and following safe practices. Understanding the causes of fall is the first step towards the prevention of falls.

Muscle weakness has been shown to be the biggest risk factor for falls (whether measured by leg strength or by grip strength), even more than history of falls, poor balance, or impaired gait.

Changes in vision, hearing, muscle strength, co-ordination and reflexes make older people vulnerable to falls. In addition, diseases of the heart, brain, bones and joints, thyroid and diabetes may affect the balance and gait. Multiple drugs for these illnesses can also result in dizziness, blackouts and falls. However the reasons can be categorised into two:

• "intrinsic" (e.g., muscle weakness, visual impairment, cognitive impairment) and
• "extrinsic" (e.g., taking multiple medications and environmental hazards like throw rugs and lamp cords).

There are several simple steps which can reduce the likelihood of falls and accidents and make our home and environment safe.
Tips to reduce falls:

1. Make an appointment with your doctor
2. Remove home hazards
3. A version of Tai Chi C’uan, modified for seniors, has been shown to be a promising method of reducing fall risk in seniors.
4. Light up your living space
5. Discuss with your doctor regarding the side-effects of the medicines you are taking and whether they affect your co-ordination or balance. Ask him to suggest ways to reduce the possibilities of falling.
6. Alcohol can affect the balance and reflexes; therefore limit alcohol intake especially before driving.
7. Be careful while getting up too quickly after eating, waking up from sleep, lying down, or resting for long periods. The blood pressure may decline rapidly and cause dizziness and fall
8. Use a cane, walking stick, or walker to help maintain balance on uneven or unfamiliar ground or if you sometimes feel dizzy. Use special caution in walking outdoors on wet pavement.
9. Wear supportive, rubber-soled, low-heeled shoes. Avoid wearing smooth-soled shoes or slippers on stairs or slippery floors.
10. Maintain a regular programme of exercise. Regular physical activity improves strength and muscle tone, which will help in moving about more easily by keeping the joints, tendons and ligaments more flexible. Mild weight-bearing activities may even reduce the loss of bone due to osteoporosis.

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