Don’t fall for it: the dangers of falls as we get older

The Importance of fall prevention

There are many things that can negatively impact your health as you age. One of the things that has a very large impact on our lives that does not get a lot of attention is falls. In 2020, the CDC concluded that over a quarter of adults (27.6%) over the age of 65 have had at least one fall. Falls can have several lasting negative consequences that can seriously impact your independence, including hip fractures, spinal compression fractures, head trauma, rib fractures and many more. The more serious of these conditions can cause permanent disability and loss of independence.

Studies have shown that hospitalizations due to falls resulting in hip fractures or other injuries are more likely to lead to worse outcomes or nursing home admissions when compared to those caused by other reasons. A significant portion of patients with a hip fracture end up with admissions to nursing homes with some never regaining their prior level of function or independence. There are many factors that lead to higher risk of falls as we get older. Those include loss of muscle mass causing leg weakness as we get older, visual impairment, medications that can make us more drowsy, slower reflexes, higher risk of cardiac rhythm issues like atrial fibrillation (irregular heart rate that can become very fast) and inappropriately slow heart rate (sometimes caused by medications). Additionally, conditions like dementia, Parkinson disease, or long term poorly controlled diabetes leading to neuropathy (difficulty with sensation in your feet) can make you more likely to fall. Undiagnosed osteroporosis (thin bones) can also lead to higher risk of fractures and debility. And as we get older, illnesses like UTIs or pneumonia can lead to us feeling very weak and confused, which also can lead to falls. And finally, falls can also lead to post-fall anxiety syndrome, which makes people afraid to walk, leading to worsening weakness and debility.

Now that we know the danger of falls, what can we do to avoid them? The good new is that there are several steps you can take to lower your risk for falls. For one, you need to stay active! Most guidelines recommend at least 30 minutes of moderate intensity exercise 30 minutes a day for 5 days a week. That doesn’t mean you have to sign up for a gym or go running. You can simply start but going on fast walks every day, especially when the weather allows it. Water aerobics or Tai-Chi are other safe ways to get exercise, and most community centers offer these. Another good idea is to get annual eye exams and make sure you are always wearing the right glasses. Make sure to talk to your doctor about the medications you are using to minimize being on multiple medications that can make you drowsy and more likely to fall. Get control of your diabetes as early as possible to avoid permanent nerve damage in your feet. If you are at higher risk, make sure to follow up with your doctor’s recommendations and get bone scans. Get a hearing test and wear your hearing aids as much as possible. Make sure that your home has night lights in areas where you tend to walk at night and be sure to keep your home free of clutter or loose rugs that you can trip on. And be sure to take in plenty of protein in your diet as we need protein to help with keeping us strong and allowing any wounds to heal well.

Your doctor should be able to do make comprehensive plan with you after reviewing your medications and prescribing physical therapy if you need it.