Falls and Fractures in Older Adults

 

More than one in four people aged 65 years or older fall each year. Falls can result in hip or arm fractures and other injuries. The risk of falling — and fall-related problems — rises with age.

Thus many older adults fear falling, even if they have not fallen before. This fear may lead them to avoid activities such as walking, shopping, or taking part in social activities. But staying active is important to keeping the body healthy and actually helps to prevent falls.

Many things can cause a fall:

• Your eyesight, hearing and reflexes might not be as sharp as they were when you were younger.
• Certain conditions, such as diabetes, heart disease, or problems with your thyroid, nerves, feet, or blood vessels can affect your balance and lead to a fall.
• Conditions that cause rushed movement to the bathroom, such as incontinence, may also increase the chance of falling.
• Older adults with mild cognitive impairment or certain types of dementia are at higher risk of falling.
• Age-related loss of muscle mass (known as sarcopenia), problems with balance and gait, and blood pressure that drops too much when you get up from lying down or sitting (called postural hypotension).
• Foot problems that cause pain, and unsafe footwear such as backless shoes or high heels, can also increase the risk of falling.
• Some medications can increase a person’s risk of falling because they cause side effects such as dizziness or confusion.
• Safety hazards in the home or community environment can also cause falls.

Steps to take to prevent falls:

• Stay physically active.
  Regular exercise improves muscles and makes you stronger. Exercise also helps keep your joints, tendons and ligaments flexible. Mild weight-bearing activities, such as walking or climbing stairs, may slow bone loss from osteoporosis, a disease that makes bones weak and more likely to break.

• Try balance and strength training exercises.
  Yoga, Pilates and Tai Chi can all improve balance and muscle strength. You can also try lifting weights or using resistance bands to build strength.

• Fall-proof your home that will help you avoid falls and ensure your safety.
  
  
• Have your eyes and hearing tested - Even small changes in sight and hearing are linked to an increased risk for falls.

• Find out about the side effects of any medicines you take such as feeling sleepy or dizzy.
  
  
• Get enough sleep - If you are tired, you are more likely to fall.

• Avoid or limit alcohol. Too much alcohol can lead to balance problems and falls.
• Stand up slowly. Getting up too quickly can cause your blood pressure to drop. That can make you feel wobbly.
  
  
• Use an assistive device if you need help feeling steady when walking. Using right size canes and walkers correctly can help prevent falls.
  
  
• Take extra caution when walking on wet or icy surfaces.
  
  
• Keep your hands free. Use a shoulder bag, fanny pack, or backpack to leave your hands free to hold on to railings.
  
  
• Choose the right footwear. To fully support your feet, wear nonskid, rubber-soled, low-heeled shoes. Do not walk on stairs or floors in socks or in shoes and slippers with smooth soles.
  
  
• Always tell your doctor if you have fallen. A fall can alert your doctor to a new medical problem or issues with your medications or eyesight that can be corrected.
  
  
• Keep your bones strong (by getting enough calcium and vitamin D) to prevent fall-related fractures. Healthy bones may help prevent serious injury, such as breaking a hip or other bone. To keep bones strong:

o    Try to get at least 150 minutes per week of physical activity.  

o    Quit smoking and avoid or limit alcohol use. Tobacco and alcohol use may decrease your bone mass and increase your chance of fractures.

o    Try to maintain a healthy weight. Being underweight increases the risk of bone loss and broken bones.