Preventing Falls in Senior Citizens

"Have you ever Slipped, Tripped or Fallen?"

Falls are one of the main causes of injury in people over age 65.


As we get older, we’re not as steady on our feet as we once were. On top of that, we may have health problems we did not have when we were younger. So, it’s not surprising that as we grow older we are more likely to trip and fall.


Also, after a fall, you are more likely to have problems that don’t go away.


Falling can be very serious. That’s why it’s important to be aware of your own risk of falling.
Fall prevention may not seem like a lively topic, but it's important.

"Why do we Fall?"

A cumulative of varied reasons can cause falls. Some of the commonest are:

Progressive Age

Lack of Balance

Reduced Activity in the Day

Arthritis

Osteoporosis

Reduced Vision and Hearing

It'snormal to be scared of falling, especially if you have fallen before. But being afraid can actually make you more likely to fall.

This is because:

• Fear might cause you to become less active. Being less active can lead to a loss of strength and balance.
• Fear can lead to isolation from others, depression, or the use of more medications or alcohol. And all these things make falling even more likely.

"Is the Fear of Falling controlling your every action?"

As mentioned earlier, falls are a leading cause of injury among older adults. Still, fear of falling doesn't need to rule your life.

About one-half of all falls suffered take place within familiar surroundings like-

• Bedroom
• Bathroom
• Living room
• On the stairs;

occurring during day-to-day activities like-

• Walking
• Getting up from bed, chairs, or toilet
• Going up and down stairs
• Reaching or bending to place or retrieve objects; etc.

Unfortunately, you only become aware of potential fall hazards in your home (e.g. low lighting, slippery floors and rugs, clutter, etc.) after experiencing a fall yourselves.

Potential fall hazards in the home are easy to overlook but easy to fix too.

Most of these slips and falls can be prevented if proper care is taken. And as you take control, you may find yourself feeling less afraid.

"The Fall Prevention Plan"

The first step in your Fall Prevention Plan is to:

Make an appointment with your doctor to discuss...

What medications are you taking?

1. Make a list of your prescription and over-the-counter medications and supplements, or bring them with you to the appointment.
2. Your doctor can review your medications for side effects and interactions that may increase your risk of falling— checking for any that can make you dizzy or tired/ such as sedatives and some types of antidepressants.

Have you fallen before?

1. Write down the details, including when, where and how you fell.
2. Be prepared to discuss instances when you almost fell but were caught by someone or managed to grab hold of something just in time.
3. Details such as these will help your doctor identify specific fall-prevention strategies.

Could your health conditions cause a fall?

1. Certain eye (Cataract) and ear (Wax) disorders may increase your risk of falls.
2. Be prepared to discuss your health conditions and how comfortable you are when you walk — for example, do you feel any dizziness, joint pain, numbness or shortness of breath when you walk?
3. Your doctor may evaluate your muscle strength, balance and walking style (gait) as well.

Also...
Get regular Eye & Ear Check Ups done

1. Make sure to get your eyes checked annually and wear appropriate eyewear for reading and regular purpose.
2. Schedule regular vision and hearing exams — then follow your doctor's advice about glasses, contact lenses, hearing aids and other corrective devices.
3. To prevent further damage, wear sunglasses when you're outdoors and use earplugs when you're around loud machinery or other loud noises.

Now lets take a look around your home & identify Fall Hazards & How to Modify & Prevent Slips & Falls.

In the Living Room

Clutter:

Clutter hinders movement, and makes you fall.

Clear Clutter:

• Clear all unwanted things on the floor.
• Remove boxes, newspapers, electrical cords and phone cords from walking areas.
• Move coffee tables, magazine racks and plants from high movement areas.
• Immediately clean spilled liquids, grease or food.

Keep away:

• Carpets and mats on the floor that are loose, having bulges and with curled ends need to be taken care of or replaced.
• Secure loose rugs with double-faced tape, tacks or a slip-resistant backing — or remove loose rugs from your home.
• Consider either buying new rugs with non-slip backing.

 Your Bedroom

• Store clothing and other necessities within easy reach.
• Move items from higher shelves to lower ones.
• Keep a light within reach of the bed.
• Also keep a flashlight & telephone along with a list of all emergency numbers on the bedside table.
• The height of the bed should be enough to allow you to rest your feet on the floor.

Your Bathroom

The commonest area where you hear people slip or fall is the bathroom.

Difficulty walking to the bathroom at night?

• Install nightlights in the bedroom/bathroom
• Keep a clear path from the bedroom to the bathroom

Grab these!

• Grab bars are the rods that provide support.
• Fix these around the bathroom. Get professional help installing grab bars.
• They can be unsafe if not installed the right way.

Difficulty getting up from toilets?

• Consider an elevated toilet seat.
• A raised toilet seat or one with armrests.
• Install Grab bars to help sit down and get up.

Difficulty bathing?

Preparation for Showering

• The floor should always be kept dry so that no one slips over and is badly injured.
• Use a hand-held shower nozzle for bathing while sitting down.
• Bath towels should be placed in easy-to-reach locations as should soaps, shampoos, body scrubbers, sponges and other bathroom accessories used regularly.
• The shower chair itself should also be positioned close to the shower or bath, ready to use.
• If you’re an elderly person living alone, it will be sensible to phone a family member or friend before showering. This will make someone aware of what you’re doing and thus able to phone you back half-an-hour to hour later (depending on your choice of time) to make sure you completed the shower safely and without incident.
• Also never lock the door while having a shower or using the bathroom.

Secure the chair in place

• Use a sturdy plastic tub/shower chair. Make sure it is on a flat surface, secure and does not wobble.
• There are a few different types of shower chair for elderly people and these vary in regards to whether they fit in a bath, shower cubicle or both.
• Place the chair in the bath or shower stall and lock any wheels if applicable. Try to slide the shower chair around. It should not move at all if the rubber-tipped legs are doing their job properly. Finally, make any final adjustments such as the height of the seat and the width of the arm span.

Entering and Exiting the Shower

• The most dangerous and exhausting aspect of showering is when you’re getting into and out of the shower.
• It’s important to transfer into and out of the shower slowly and carefully.
• When showering is complete, the primarily focus should be on drying yourself off as quickly as possible and moving to a warmer and drier location.
• If possible, it is generally sensible to towel dry in the shower before exiting the stall or bath.
• This will mean your hands and body will have better grip for holding onto handrails and handles.
• That said, it is important, once again, to not rush and thereby risk injury. In many ways, taking things slowly and carefully is the fastest way to accomplish a task.
• Added Safety Features

Chairs also come with handles and foot rests, plus a whole host of possible additions depending on one’s requirements.

Afterwards

• Good hygiene is a vital ingredient in bathroom furniture. Make sure the chair is washed thoroughly after each use. Rinse it in the shower and wipe it down as you would other bathroom fixtures. Leave it to dry and then store it in a storage area or leave it next to the shower ready for use again.
• Use grab bars to help get in and out. Towel bars are not designed to be used as grab bars.
• Use non- skid bath mats that have grip and place them on the bathroom floor and near the bathroom door.
• Take care near soapy water.

The Kitchen

• Consider keeping items at waist level or maximum till shoulder height to avoid excessive bending, stooping or reaching.
• If sink is too high, stand on an anti slip mat wit your feet apart to wash vessels. This avoids ending over the sink while washing vessels. (As reduces your height compared to the platform height)
• If you must use a step stool, get one with a bar to hold on to. Never use a chair as a step stool.

• Store wash cloths, dishes, food and other necessities within easy reach.
• Use accessories such as corner shelves or racks which can be hung on rods. Another economical way is to use ‘S’ hooks to hang pans & other utensils.

Lighting

• Make it a rule to not move in an area if it is not properly lit. There might be objects strewn that can cause you to fall, especially if children are around.
• Keep your home brightly lit to avoid tripping on objects that are hard to see.
• Install extra lighting along the pathway from bedroom to bathroom OR you can install night lights in your room which are within reach so that you can use it to go to the bathroom at night.
• Add night lights in your bedroom, bathroom and hallways.
• Make clear paths to light switches that aren't near room entrances. Consider trading traditional switches for glow-in-the-dark or illuminated switches.
• Put flashlights in each room in easy to find places. Get fused bulbs replaced.
• During the day, open curtains/shades to let more sunlight in.
• Get glowing light switches for room entrances.
• Turn on the lights before going up or down stairs.
• Put light switches at the top and bottom of stairs.

 Staircases

Hazard: Inadequate step/stairway lighting , Step/stairway clutter

Solutions:

• Add hand rails to all steps/stairs, if possible. Using hand rails to go up and down steps/stairs is easier and safer. Have them extend beyond the bottom step.
• Add bright paint or tape on the top front edge of steps.
• Consider installing extra lighting at the top/bottom steps; many falls are due to not seeing steps properly
• Use high-wattage light bulbs (100 or greater) near outside doors and stairs.
• Have hazards that could trip you, such as hoses or vines, removed.
• Don't rush when climbing up or down stairs. Take your time and look directly at each step.
• Don’t carry large packages or baskets that obstruct your vision when going up or down stairs.
• Watch were you are stepping when using stairs, place your foot firmly on the steps. 
• Don’t place items on stair steps, these can create a hazard when going up or down a staircase.

You might arrange for these changes yourself, or you might need to talk to your building manager or homeowners’ association about them.
Take Other Precautions

Never rush off to answer phones or door. Also get many extensions of the telephone around the house so that you can reach it easily without much effort.

Change what you can on your own. Hire someone or ask friends or family to help with harder tasks.
Fix Riskier Rooms First

• Don’t tackle everything at once. Focus on one room at a time. The bathroom is a common spot for falls, so you can start there.
• Or start with a room you spend lots of time in, such as your bedroom. Make only a few changes at once & give yourself time to adjust to them.

“Changing is sometimes easier said than done.
But even small changes can make you less likely to fall.”