The Alarming Reality of Falls in Seniors
Did you know that approximately one in three adults over the age of 65 will experience a fall each year? This statistic underscores the widespread nature of the issue. For seniors aged 80 and above, the risk increases significantly, with nearly 50% of them experiencing falls. These falls often lead to serious injuries like hip fractures, head trauma, and even death in extreme cases.
While falls are often seen as a "normal" part of ageing, they are actually a preventable health concern. Dr. Saravanan stresses that falls are not an inevitable outcome of getting older, but rather the result of a combination of risk factors that can be managed or mitigated.
Common Risk Factors for Falls in Seniors
Understanding the common risk factors that contribute to falls can help in identifying at-risk individuals and taking preventative actions. Here are some of the most common factors:
1. Weak Muscles and Poor Balance: As we age, muscle mass decreases, and balance becomes compromised. This can lead to instability, especially when walking or getting up from a sitting or lying position.
2. Vision and Hearing Impairments: Poor vision, even with corrective lenses, can make it difficult to see obstacles or changes in terrain. Hearing loss can also prevent seniors from hearing warnings or signals, such as a phone ringing or someone approaching.
3. Dizziness and Lightheadedness: Conditions like vertigo, dehydration, or low blood pressure can cause dizziness, leading to a higher risk of falls, particularly when standing up too quickly.
4. Medications: Certain medications, such as sedatives, narcotics, antidepressants, and blood pressure drugs, can cause dizziness, lightheadedness, or a lack of coordination, increasing the risk of falling.
How to Make Your Home Safer: Top 3 Tips for Fall Prevention
Dr. Saravanan advocates for creating a safe living environment, especially in areas where falls are most common. Here are three simple but highly effective recommendations:
1. Bathroom Safety: The bathroom is one of the most common places where falls occur. Installing grab bars next to the toilet and in the shower can provide extra support. Non-slip shower mats are essential, and adding a wall-mounted chair or a bench in the shower can help reduce the risk of falls, especially for those who may need to sit while bathing.
2. Improve Lighting: Poor lighting can make it difficult to navigate through the house, especially at night. Ensure that hallways, staircases, and bathrooms are well-lit, and consider using night lights or motion-sensor lighting to reduce the risk of tripping.
3. Bedroom Accessibility: The space between the bed and the walkway should be clear of obstacles to allow easy movement. Dr. Saravanan also recommends keeping a call bell or phone nearby in case assistance is needed, especially during the night when getting up to use the bathroom can be riskier.
The Impact of Medications on Fall Risk
As mentioned earlier, medications can play a significant role in increasing fall risk in seniors. Dr. Saravanan explains that polypharmacy (the use of five or more medications) is a common scenario in elderly individuals. Some medications, especially sedatives, narcotics, and antidepressants, can cause side effects like dizziness, drowsiness, or loss of coordination.
What can be done? If you or a loved one is taking multiple medications, it's important to regularly review these prescriptions with a geriatrician. A professional can assess whether any medications need to be adjusted, reduced, or replaced to minimize their impact on balance and mobility.
Knowing when a senior may be at a heightened risk of falling is crucial for early intervention. Some warning signs include:
- Previous Falls: If an individual has fallen once, the risk of another fall increases, especially within the first six months.
- Balance Issues: Difficulty in standing up or feeling unsteady when transitioning from sitting to standing can be a warning sign.
- Fear of Falling: A significant fear of falling, even when no recent falls have occurred, can lead to decreased mobility and a higher likelihood of future falls.
If you or a loved one experiences any of these symptoms, it is important to consult with a healthcare provider for a comprehensive evaluation and potential fall prevention plan.
Physical therapy and exercise are essential components of fall prevention. Regular exercise helps build strength, improve balance, and enhance flexibility, all of which reduce the risk of falls. Dr. Saravanan suggests balance exercises such as standing on one leg, walking heel-to-toe, and gentle stretching to improve coordination.
For example, one effective exercise that can be done at home is the "leg raise." Stand behind a sturdy chair, hold on to the back for support, and slowly lift one leg to the front, hold for a few seconds, and lower it back down. This simple exercise works on strengthening leg muscles and improving balance.
One of the participants, Rajani Bhagat, shared her personal struggles with balance issues due to cerebral atrophy, which causes her cerebellum to shrink. Despite her blurry vision and the difficulty walking, she remains committed to doing balance exercises, including retro walking (walking backward) and standing on one leg with her eyes closed.
Dr. Saravanan reassured her that her efforts were commendable and encouraged her to continue her exercises. "Don't worry," he said, "you will improve over time. Just keep up with your exercises, and you'll feel better in six months."
Rajani’s story highlights an important lesson for everyone: even if you have a specific health condition, fall prevention strategies like regular exercise and seeking professional guidance can still significantly reduce your risk.
Falls are a major health concern for seniors, but they are not inevitable. With proper care, awareness, and proactive safety measures, seniors can maintain their independence and live without the fear of falling. Whether it's making simple changes in the home environment, revisiting medication regimens, or staying active with balance exercises, every small step contributes to a safer, healthier life.
At Sukoon Unlimited, we’re dedicated to empowering seniors to live confidently and safely. Through our network of compassionate Sarathis, seniors receive personalized guidance and support to address their unique challenges, including fall prevention strategies.
If you or a loved one are concerned about fall risks, reach out to our community for advice and tailored support. Together, we can ensure that ageing is a time of peace, health, and safety.
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