Mountain Pacific Blog

On average, an American who is 65 years or older falls every second. Falls are the leading cause of injury-related emergency room visits for this age group.

According to the National Council on Aging, falls can impact a person’s quality of life. Falls can cause physical harm such as bruising, broken bones, head injuries and even death. They can also contribute to depression, isolation or feelings of helplessness.

Many believe falls are just a part of aging, but that is not true. With the right exercises, medication management and regular checkups, falls can be prevented. Here are the six leading causes of falls and how to avoid them.

1. Lower body weakness

Muscle strength plays a key role in fall prevention, especially in the legs. To help keep your legs strong or to strengthen your leg muscles:

• Stand by a chair for balance and do calf raises, which is standing on your tiptoes and lowering your heels to the ground again multiple times
• Go for regular walks at least five times per week.
• Stand by a chair for balance and stand on one leg for 10 or 15 seconds. Then switch legs.

2. Vitamin D deficiency

Vitamin D helps your body absorb calcium to strengthen your bones. To make sure you are getting enough vitamin D:

• Spend time in the sunshine.
• Eat foods high in vitamin D, such as fish and seafood, mushrooms and eggs.
• Talk with your doctor about whether taking a vitamin supplement is right for you.

3. Problems with balance

Your balance can be affected by several health issues, including vision changes, sensation in your feet or medications. Improving your balance and coordination can reduce your risk of falls. To improve your balance:

• Incorporate exercises into your daily routine that help your balance and stability.
• Talk with your doctor about whether physical therapy might help your balance.
• Talk with your doctor or pharmacist if your medications are making you feel dizzy or off-balance.

4. Medication side effects

Certain medications that affect your nervous system can contribute to a fall. Taking multiple medications at the same time can also cause interactions or side effects that can increase your risk of falling. Steps you can take to avoid a fall caused by your medications include:

• Review all your medications with your doctor or pharmacist. Be sure to include prescription drugs, over-the-counter medications and supplements.
• Check whether you take any of the medications that are often linked to falls.
• Be sure to take your medicines as your doctor prescribes. Do not change your medication routine without talking with your doctor first.

5. Problems or changes in vision

Our vision changes as we age, and people with vision loss or impairment are more likely to experience multiple falls and broken bones. Multifocal glasses can add to this risk. To help prevent a fall:

• Visit your optometrist for regular eye exams.
• Make sure to get the care you need for cataracts or other eye conditions.
• Remove fall hazards in your home that you might not always see or notice, for example, electrical cords or throw rugs.

6. Foot pain and poor footwear

The shoes we wear or changes in the feeling of our feet contribute to the number of falls that happen every year. Here is a quick guide for taking care of your feet for fall prevention:

• Avoid shoes with a high heel, which affects your balance and is bad for your posture.
• Wear a shoe with a closed heel and a closed toe to help avoid scuffing or tripping.
• Consider wearing walking shoes and shoes without laces.
• Make sure your shoes are the right size. Talk with a salesperson about measuring your feet when you shop for shoes.
• If you walk around the house in socks, wear socks with grips on the bottom to prevent slipping on tile or wood flooring.

Doing even one of the above preventative activities can help keep you from taking a fall. For more information on how to educate yourself or a loved one on fall prevention, visit National Falls Prevention Resource Center.