We all Fall Down
When is the last time you fell? Come on you can tell – no one is looking.
Have you noticed that the ground is harder , farther away and that you don’t bounce as well as you did as a child? As we age (and I’m not just talking 70+ falls become a more serious matter. I have more padding now than I did 50 years ago but my shock absorbers must have gone bad.
I fell a couple of years ago while ice skating. Even though I hadn’t ice skated since 1978 I figured it was like riding a bicycle. Once you get your balance you’ll be doing figure 8’s and double axels in no time……. I’d forgotten how slippery ice is ! Going was not the problem – stopping was – at least stopping without contacting the ground, hard, was. Things could have been worse. My two adult children could have been sitting in the surgical waiting room waiting for me to have my hip repaired instead of just waiting in the ER for my wrist cast. I was lucky. A broken wrist is a lot more manageable and more quickly healed than a broken hip.
I bring this up because as we get older we have several things working against us.
1) Decreasing balance – loss of muscle tone, inner ear problems, neuropathy related to other disease processes, change in our center of gravity, stiff muscles and joints.
2) Changing visual acuity – As eyes age (starting in your 40’s) your accommodation between light and darkness diminishes, depth perception, especially in dim light, is poorer, making it hard to judge the edge of a step or uneven surface.
3) Side effects of medications – especially antihypertensives (blood pressure medication), pain medication, muscle relaxants, blood thinners, sleeping medication, antidepressants.
4) Slower recovery/reaction time. Face it our cat like reflexes left most of us about the time our kids left home.
Along with this we break more easily. Bones become thinner and more porous. Women more than men suffer from osteoporosis. The first sign may be your first broken bone.
Maybe none of these things pertain to you. You are still young and flexible with the reflexes of Superman. Good for you. But please read on. We all have aging parents, friends and neighbors. Share this information with them.
What can we do to prevent falls?
Stay as active as possible. Activity prevents muscle loss, improves coordination and balance, and bone density. One of the best exercises, easy on the joints, and do-able for all ages is Tai Chi. Slow controlled movements of this ancient practice improves balance, strength and coordination. It can be done anywhere, alone, or in a group.
Stretch and maintain flexibility. One of the best books I’ve read on preventing falls recommends stretching your entire body, joint by joint, muscle group by muscle group starting with toes, feet and ankles and working your way up to your head and neck BEFORE YOU GET OUT OF BED in the morning. Make rotating movements first one direction then the other, at each joint. You will feel your muscles moving more freely and your circulation picking up.
Wear good supportive shoes. Many falls, especially in the elderly are caused by poorly fitting slippers or old shoes with slippery soles. If you are diabetic, check your feet daily for reddened skin, decreased sensation, changes in feeling- tingling or pain. Tell your doctor about any and all changes.
If you are a woman over 50, or post menopausal, ask your doctor about having a bone density test. This simple test (painless and non-invasive) will let you know if you are at risk, if your bone density is less than what is should be for your age. You can work with your doctor to treat it before it becomes problematic.
On medications, especially blood pressure medication? Be aware that changing position, from lying to sitting or sitting to standing can cause a sudden drop in blood pressure even if you aren’t on medication. This can cause a feeling of light-headedness or dizziness. Go slowly from one position to the other until you are sure you are steady.
Good lighting. This is so important at night, especially on stairs. Night lights are fine but make sure you have adequate lighting and can easily visualize the edges of stair treads. Turn on a light and give your eyes time to adjust. USE THE HANDRAIL !
Speaking of handrails, don’t be embarrassed to have them installed in your shower or bathtub. Tell your neighbors they are for your parents when they come to visit…… It might be more embarrassing to have the EMT’s pick you up naked from the tub after you fall…….. Add surface grips or strips to the bottom of the tub.
Frequent falls, loss of balance, falls without any apparent cause. SEE YOUR DOCTOR IMMEDIATELY. The only symptom of a TIA (mini-stroke) may be a sudden fall or loss of balance. Medical evaluation is needed to determine the cause and it needs to be done as soon as possible.
And if you are over 50, going ice skating for the first time in 30 years, unless you are Dorothy Hamill, wear padding.
Think about it !