We’ve got fall on our minds this month, but we’re not talking about pumpkins, Halloween, or apples. Instead, we’d like to talk about fall prevention. Especially among adults aged 65 and older, falls are surprisingly common. The Centers for Disease Control and Prevention (CDC) says that 1 in 4 older adults report they fall every year, with nearly half saying they did not report their fall to their doctor. Statistics also report that there are over 3 million emergency room visits per year due to falls in older adults, and falls are the most common cause of traumatic brain injuries. Many falls by older adults result in restriction from normal activities for at least a day and medical care. 

The end of September marks National Falls Prevention Awareness Week, and we want to highlight some fall prevention tips you can start using right away to remain as safe as possible in your home and community. 

1. Stay active

   It might seem counter-intuitive, but one great way to prevent falls when being active is to be active! We’re strong proponents of the “move it or lose it” logic, and it’s true for fall prevention as well. Your Phoenix health care provider at Fountain Hills Medical Center can advise you on some exercises that are ideal for you to improve your balance. Some things we could recommend might include practicing tai chi, practicing balancing on one foot and/or practicing standing leg lifts with support nearby to hold, and doing core-strengthening exercises. Also, working to maintain your doctor-recommended activity level as you age can help keep your muscles toned and your reflexes sharp.

2. Look where you’re walking

   . . . and, make sure you can see your walking path well. Take inventory of how well-lit your indoor and outdoor floors are. Consider installing extra lighting around steps or other uneven areas. Not only can this help keep you safe from falls, but it can help those who visit your home as well. When walking in unfamiliar areas, take it slow, hang onto a loved one, or even consider using a cane for extra stability.

3. Schedule an appointment with Fountain Hills Medical Center

   We’ll take into account your list of diagnoses, medications, current symptoms, and medical history and identify whether you’re more likely to experience dizziness or unsteadiness, and ways to mitigate your fall risk. We’ll discuss a safety plan with you and answer your questions.

4. Eat well to help prevent falls

   Here’s yet another way that eating well can benefit you! Did you know that being underweight or overweight can increase your chances of falling? Working to eat enough protein (about 45-50 grams per day for women, and about 55-60 grams per day for men) to support your muscles is key to maintaining body strength. You should also ensure you’re getting enough vitamin D, calcium, and water each day.

Fall is in the air, and these fall prevention tips could help you have a safe, stable, and active autumn. At Fountain Hills Medical Center, our goal is to empower our patients to live safe and healthy lives, and help provide education and support when we’re needed. If you or your loved one could use some advice about fall prevention in Fountain Hills, don’t hesitate to come in and see us. We’re here for your health.

SOURCES:

• 5 Best Exercises For Balance, According To A Trainer (womenshealthmag.com)
• Fall prevention: Simple tips to prevent falls – Mayo Clinic
• National Fall Prevention Awareness Week | CDC Foundation
• NutritionFallRiskPrevention.pdf (va.gov)