Taking steps to prevent falls

According to the Centers for Disease Control and Prevention, one out of three older adults falls each year, and among older adults falls are the leading cause of both fatal and non-fatal injuries.

Many elders lose confidence after a fall and become more socially isolated, inactive and depressed.

So what can be done? As it turns out, there are several things that can be done to help reduce the risk of falls.

First, exercise not only helps prevent falls but also has many other health benefits, so it’s probably the first line of intervention for most older adults. The regular practice of tai chi seems to be particularly effective preventing falls.

Tai chi involves slow, purposeful movements in coordination with breathing and muscle activity, which, in turn, affects balance and gait. But any exercise, especially exercise that includes a balance component, such as yoga or dancing, can be helpful.

Although the evidence is not conclusive, vitamin D supplementation appears to reduce the risk of falls. Most experts recommend at least 800 IU daily.

Benzodiazepines and other sedatives have consistently been shown to increase the risk of falls among elders. According to The American Board of Internal Medicine Foundation, benzodiazepines or other sedatives/hypnotics should never be used as a first choice for insomnia, and should only be used for alcohol withdrawal or severe anxiety disorder unresponsive to other therapies.

Other combinations of medications, including too much blood-pressure medication, can also put some elders at risk.

Eyesight is important. Older adults should have their eyes checked every year or two. Cataract surgery can help prevent falls, as can avoiding wearing bifocal or progressive lenses while walking.

Footwear is important, too. Wearing shoes with high heels, slippery soles, a tendency to twist (like some clogs), or shoes that are too loose, can lead to falls. Wearing socks or slippers can also increase the risk of falling, particularly on smooth floors.

There are a number of things you can do to make your house more “fall-safe,” including removing throw rugs, cords and other obstacles, and ensuring that handrails are in place along stairways. Grab bars next to the tub, shower or toilet, non-slip mats in the bathtub and on shower floors, and improved lighting can all reduce risk.

For people who fall despite taking precautions, it’s important to be screened for osteoporosis, and treated for it if necessary. Having a physical therapy evaluation for assistive devices and safety training can be invaluable. Lifelines and other safety measures are important to ensure that help can be summoned if a fall does occur.

If you fall, talk to your doctor or practitioner about it. He or she can review your risk for falls, advise you about vitamin D, review your medication list, and make other recommendations for preventing falls.

This story was originally published December 28, 2015 at 10:03 PM with the headline "Taking steps to prevent falls."