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Key
Risk Factors
Factor #1 – Osteoporosis.
Osteoporosis causes porous bones that are less resistant to stress and
more prone to fractures. This condition is a chief cause of bone fracture
for elderly – especially elderly women. It is most often caused
by hormonal changes, calcium and vitamin D deficiency, and decreased physical
activity. Researchers continue to debate over the cause and effect: Do
brittle bones break during a fall? Or, do brittle bones break because
they are stressed, and in turn cause a fall? In either case, decreased
bone density contributes to falls and the injuries that result.
- Get enough calcium. Postmenopausal women need to consume
1,500 mg of calcium daily. Calcium-rich foods include milk, yogurt,
cheese, fish and shellfish, selected vegetables such as broccoli, soybeans,
collards and turnip greens, tofu and almonds.
- Get sufficient vitamin D in order to enhance the absorption
of calcium into the bloodstream. Vitamin D is formed naturally in the
body after exposure to sunlight, but some older adults may need a supplement.
- Do weight-bearing exercises regularly.
Factor #2: Lack of Physical Activity.
People who do not get regular exercise typically have poor muscle tone,
less strength, less bone mass, and decreased flexibility. All of these
factors contribute to falls, especially falls that result in more severe
injuries.
- Regularly exercise (e.g., every other day for about
15 minutes) to increase muscle and bone strength, improve balance, and
increase flexibility. Tai Chi has been shown to be an effective exercise
to help prevent falls because it increases balance .
- Wear proper fitting, supportive shoes with low heels
or rubber soles.
Factor #3: Impaired Vision.
Diseases that occur as individuals age, such as cataracts and glaucoma,
can contribute to falls. These diseases affect depth perception, visual
acuity, peripheral vision and susceptibility to glare. They
limit how older individuals can safely navigate their environment.
- Regular checkups by an eye doctor can uncover age-related
eye diseases.
- Use color and contrast to define balance-aiding objects
in the home (e.g., grab bars and handrails).
- Add contrasting color strips to first and last steps
to identify change of level.
- Clean eye glasses often to improve visibility.
Factor #4: Medications.
A wide variety of prescription and over-the-counter medications reduce
mental alertness, inhibit balance and gait, and can cause drops in systolic
blood pressure upon standing. These side effects can worsen when people
take multiple medications, increasing the risk of falls.
- Know the common side effects of all medications taken
– both prescription and over-the-counter medicines.
- Talk with a physician or pharmacist about ways to reduce
the chance of falls by using the lowest effective dosage, regularly
assessing the need for continued medication, and the need for walking
aids while taking medications that affect balance.
- Safely dispose of all out-of-date medications and those
no longer in use.
- Have a physician or pharmacist conduct a review of all
current medications – prescription and over-the-counter.
- Limit intake of alcohol as it may interact with medications.
Factor #5: Environmental Hazards.
At least one-third of all falls in the elderly involve hazards in the
home. The most common hazard is objects on the floor. Others include poor
lighting, loose rugs, lack of grab bars or poorly located/mounted grab
bars, and unsturdy furniture.
Prevention Tips |
