How to avoid the dangers of falling
There are many risks to our health as we age; however, none is more significant than falling. Falling is the leading cause of both fatal and nonfatal injuries in older adults. The statistics are frightening as one in three older adults fall each year. Just the fear of falling can become debilitating limiting mobility and socialization. There is a silver lining, unlike other illnesses or disease, we can prevent falls.
Let’s first talk about balance. Balance is our body’s ability to remain upright and steady. Balance is a function of three separate systems working together: our visual system (our eyes), our vestibular system (our inner ear), and our proprioceptive system (our sense of touch and body awareness). These three systems provide feedback to our brain about which direction is up or down, if we are swaying in any direction (forward, backward, side to side), and combinations of movements in all directions.
Think of balance as a stool with three legs. If one leg becomes worn or damaged in some way, the stool will be less steady. As we age or experience disease processes we may begin to lose input from one or more of the three systems used to help us balance. For example, if our vision becomes impaired, our eyes will not be able to provide as much feedback to the balance system resulting in greater chance of loss of balance.
Four things you can do now to optimize balance and prevent falls:
1. Move. A simple walking program will help keep muscles strong and limber. If you’re feeling adventurous, try Tai Chi or yoga. These forms of exercise greatly improving your bodies sense of stability and balance through their focus on slow and controlled movements.
2. Yearly vision check: Regular vision checkups will ensure that your vision system is working optimally.
3. Medication awareness: One of the most common side effects of many medications is dizziness and drowsiness. Check with your pharmacist regularly to ensure proper dosing and timing to avoid medication combinations that may contribute to dizziness and or drowsiness.
4. Remove home hazards: Maintain clear and open walkways, make sure walkways are clearly mark and well lit. Add light to areas where there are steps. Remove items that are tripping hazards such as throw rugs, floor coverings, or extension cords. One of the most common times to fall is in the middle of the night. Take the time to turn on the lights.
If you are having trouble with your balance or are afraid of falling, contact you local physical therapist for a balance screen and assessment. They will be able teach you specifically what you need to do to decrease your risk of falling.
Dr. Chris Telesmanic is a Doctor of Physical Therapy at Alliance Health in Fresno. He alternates writing this column with Dr. Maria Fermoile. Both will be happy to answer questions submitted to maria@alliancehealthfresno.com or chris@alliancehealthfresno.com. Learn more about movement, fitness and health in this space each week, on our Facebook page, by going to www.alliancehealthfresno.com, or calling 559-478-5833.
This article was first appeared in the Hanford Sentinel, Movement is Medicine column, written by Alliance Health.
