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Preventing a fall in older adults
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Naturopath Kate Ferguson said a third of adults aging more than 70 years old would fall on average of one time a year. But it is important to remember that falling is preventable.
Bone health
Osteoporosis is when the density of bone mass decreases which causes the bones to be so brittle and fragile that the risk of bone fracture increases. Although it is not definite whether such diseased bone breaks after a fall or the fall is caused by the break of the bone when stress is applied upon, maintenance of strong bones is always crucial to prevention of a fall.
Strong bones rely on adequate intake of calcium which can be obtained from low fat food, green vegetables, sesame and almond. Weight-bearing exercise such as walking is also essential to maintenance of strong bones.
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Vitamin D
Vitamin D controls calcium absorption which is fundamental for strong bones. Calcium can prevent osteoporosis and as a result can reduce the chance of falling down. Although vitamin D is not abundant in food but it can still be found in fish oil and vitamin D added milk. Fortunately, the body can also produce vitamin D from exposure to sunlight so it is recommended that we get the sun 10 – 15 minutes a day during the morning hours.
Always be active
Regular exercise is known to be beneficial. Exercise is also crucial to the prevention of a fall because it strengthens the muscles, increases bone density and elasticity.
The type of exercise for this specific purpose is the one that focuses on strength and balance like Pilates. Pilates is designed to improve physical balance, strength and flexibility especially in the core of the body.
Consult your physician before taking up a new form of exercise and use proper equipment, for instance, walking shoes which can prevent falling and other related injuries.
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Sight
The deterioration of sight comes with age as a result of the degeneration of the retina or the development of cataract or glaucoma. These can affect the side and front visions, depth perception and visual acuity which make it difficult to notice the surroundings that may cause a fall.
The best way to take good care of the eyes is to have them checked regularly and eat foods that help promote your eyesight. Antioxidant rich food like green vegetables and berries, omega-3 fatty acid from fish oil like salmon and anchovy, and, selenium from Brazil nuts are great options for the purpose.
Know your surroundings
Organize the house, because two third of the falls happened at home.
Inside the house – the floor should be dry and non-slippery. If a carpet is installed, it should be securely attached to the floor. Daily life appliances in each room should be easily reachable. Remove the things you do not use. Make sure the rooms have enough light.
Outside the house – Avoid slippery and uneven ground. Look out for broken pavement and pets that may trip you. If you find yourself having problems with your eyesight or other health problems that may cause a fall, consult an occupational therapist for tips in organizing the surroundings of your house.
Medications
Some medications affect physical balance, vision and alertness which could lead to a fall. If you are depending upon multiple medications, consult your physician or pharmacist and take your medications as instructed.
Did you know? Women have higher risk of falling than men.
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