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Health Matters - By Dr.
Neil Patrick
Don’t Let a Fall Get You
Down
As we grow older, our
risk of falling increases and so does the risk of serious injury from a fall.
Every year, one in three Canadians over the age of 65 will fall – often with
serious consequences. Injuries such as hip, wrist and pelvic fractures are
common in this age group and can have a lasting impact on quality of life.
There are easy things you can do to help prevent falls. Most falls happen in
the home so that is the first place to start taking precautions. Here are some
simple things you can do to make sure your home doesn’t trip you up:
Bathroom
Use non-slip mats inside and outside the tub or shower, and consider buying a
non-slip shower or bath bench to get in and out safely. Install grab bars by
the toilet and in the tub and shower areas. Install a raised toilet seat to
make getting on and off easier.
Kitchen
Make sure any rugs have rubber backing so that they are not loose on the floor.
Wipe up any spills immediately, and use non-slip floor wax. Keep everyday items
on shelves within easy reach, and never climb on a chair or stool to reach for
something. Make sure no extension cords cross your path, and add gliders to
your chairs to make moving them easier when you sit down or get up from the
table.
Stairways
Keep stairways clear of clutter, secure loose or wrinkled carpet, and install
non-slip strips on the edge of each step. Ensure there are handrails on both
sides of the staircase, and have good lighting in stairwells. If you are
carrying something up or down the stairs, make sure you can see where you are
going.
The Rest of the House
Keep a clear path from the bedroom to the bathroom, and place nightlights along
the way to guide you. Don’t rush to answer the phone, and consider a cordless
phone to keep within reach. Always sit down when putting on or taking off shoes
or clothing.
Outside of the home,
there are various things you can do to reduce your risk of falling and protect
your independence. Remember to remove your reading glasses when you are
walking. If you have a cat or dog, consider putting a bell or reflector on its
collar to avoid stumbling across an affectionate or sleeping pet that’s in your
path. Wear shoes or slippers with non-slip soles indoors
Your physical health can
affect your risk of tripping and falling. Health conditions such as high blood
pressure, diabetes, anemia and low blood sugar can contribute to feelings of
dizziness and faintness. Some medications can affect your alertness, judgement
and coordination. Talk to your family doctor or pharmacist about any
medications or products you are taking to minimize interactions or side-effects
that may increase your risk of falling. Remember that your eyesight and hearing
alert you to hazards such as traffic, so have your eyes and ears tested at least
once every two years. Remember that eating regular, nutritious meals will help
you stay alert and healthy, while drinking too much alcohol alone or in
combination with medications can lead to serious falls.
One of the best ways you
can reduce your risk of falls is to improve your strength and balance. Almost
any kind of physical activity is helpful, but some activities deliver greater
benefits than others. Walking requires no special equipment other than a pair
of supportive shoes; try to make it part of your daily routine, or leave the car
and walk for shorter errands. Strong legs will stabilize you, reducing the
chance of falling if you do lose your balance. Exercises that target specific
leg muscles can be easily done at home. For example, while sitting in the
kitchen or watching TV, try lifting one leg straight out in front of you and
holding it for ten seconds, then alternating legs. Ankle weights can be added
to give your legs even more of a workout. Joining a gym is a great way to get
in shape either alone or in group classes, and swimming is a good choice if you
enjoy the water. Cycling, golf, dancing, Tai Chi and Yoga are all also great
ways to exercise and build strength. Aim for 20 minutes of exercise at least
three days per week or, even better, build some activity into every day. Your
independence is worth it.
Dr.
Neil Patrick is a chiropractor practicing in the Creemore Medical Centre. For
more information, or to request future topics, call 466-3447 or visit
www.creemorechiro.com . | 
