Fall Prevention Part 2- Personal Factors

We lose muscle mass as we age unless we work to keep it. Our muscles are very important in the work of proprioception and our sense of balance. They help to “catch” us if we slip, and the good news is we can exercise to improve both our strength and our balance. Activities like walking, yoga, swimming, tai chi, and resistance training all help to keep our muscles strong. There are specific exercises you can do to improve your balance as well. Johns Hopkins provides video examples if you search online for their balance exercises.

A sedentary lifestyle is strongly linked to an increased risk of falls, as a lack of physical activity can lead to weakened muscles, reduced balance, and impaired coordination, all of which contribute to a higher likelihood of falling, particularly in older adults. This is a well-documented risk, and very important for older adults to understand, as some believe that inactivity protects them from the risk of falls.

Keep up with screening for vision and hearing loss, as even minor changes can increase the risk of falls. If you use prescription bifocals, be aware of how they can affect your vision. If you wear readers, remember to take them off when you get up and start moving as they can alter your depth perception.

The medication you take can increase your risk of falling. Many different medications can have an impact on balance or cause drowsiness/dizziness, and if you take several medications, there can be interactions that increase the risk. Many pharmacies offer to review medications for any concerning interactions at no charge. Supplements and OTC medications should also be included in any discussion of this subject.

Alcohol use can increase the risk of falls, especially when combined with medications. Reaction times can be impaired, increasing the risk of head injuries. Be cautious when consuming any substance that alters your perception or reaction time, especially if you take medications that have side effects like drowsiness or dizziness. This includes cannabis, which is being used more frequently in adults over age 60 for a variety of medical issues.

In some cases, a medical condition can predispose a person to falling, and even simple dehydration can lead to dizziness. Vertigo is a very high-risk situation, and an acute ear infection or sinus infection can affect our sense of balance. Peripheral neuropathies can lead to a lack of sensation in the feet, making it hard for the person to tell when their foot is on an uneven surface. Episodes of low blood pressure can lead to transient dizziness when standing, and arthritis can lead to gait disorders and lack of flexibility in the joint, which can lead to falls. Finally, cognitive impairment is associated with a higher risk of falls.

Keeping eyes and mind on task is THE most important factor in avoiding a fall.

Before moving forward, take the time to assess the area for any hazards and check the surface you are walking towards for uneven or slippery conditions. Wear appropriate footwear and use a cane or walker as your doctor recommends.

If you carry a smartphone, ensure that it is safely in a pocket or purse and if you must answer a call or text, STOP moving forward while you carry out that task. Do not ever be moving and looking at your phone simultaneously. It is a recipe for a fall.

Falls can be life-altering at any age. Taking the time to eliminate hazards in your environment and focus your attention while up and moving is investing in your health.

Please feel free to reach out to the Ashland Board of Health at 508-532-7922 if you have any questions or concerns.