Preventing Falls

The Collier County Library South Regional branch hosted The Greater Naples Fire Rescue’s Health Information Officer, Tiffany Wood, with a relatively new program for the area: a class on fall prevention.

Wood took roughly an hour to educate and give insights on fall prevention at home. She made it clear that “Falls are not a normal part of aging.”

Wood went into detail on understanding fall risk factors and gave both big and little steps that can be taken to prevent them.

The Facts

“One out of four will fall within the next year.” Sometimes those falls can cause other issues.

Falls lead to moderate to serious injuries about 20% of the time. Big bruises, as a result from a fall, can cause other issues, and 50% of those are hospitalized from a fall.

50% of those who are hospitalized from a fall die within the first year.

“These are mainly the people that don't have anyone to watch over them. They don't have friends or relatives that are nearby and keep an eye on them.”

The top cause of death for seniors is a fall. Because those falls turn into more things.

Falls can lead to a leg or hip being broken, and then an infection could form, then maybe sepsis, and then it's too late.

Obstacles at Home

“We want you to begin to see things around your home a little bit differently,” said Wood.

60% of falls occur at home, the reason being lack of handrails in restroom, stairs, or hallways, loose rugs, cords, clutter, or furniture in a pathway.

• A bathroom floor after a shower, the kitchen floor after a pet drank water, and garages are common slip hazards.
• A pet or grandchild jumping to greet you.
• An edge of a rug curling up, an uneven sidewalk near the entrance.
• Poor, inadequate, or lack of proper lighting.
• High thresholds, uneven flooring, loose rubber boards, and uneven tiles.

Easy Fixes to Overcome Obstacles at Home

A family member, friend, or a handyman for hire can come and assist you in accomplishing these fixes.

• Keep a flashlight at your bed.
• Move your nightstand lamp a little closer, so you don’t have to reach far from your bed.
• Keep your home free from clutter. Keep the hallways open.
• Use bright, consistent lighting in the hallways, staircases, and entrances. There are small night-light style plug-ins that can be used to easily illuminate walkways in the evenings.
• Replace rugs and bathmats with non-stick versions or add a rubber bottom to prevent slips.
• If a garage floor needs replacement, consider epoxy flooring as this is not as slippery as a normal floor.
• Add a shower chair and a non-slip mat in your shower. Be sure to hang the mat after use and clean both frequently.
• Install handrails in the bathrooms near the toilet and shower. Handrails in staircases and hallways are also ideal.
• Be aware of your surroundings. Consider replacing a marble coffee table with a wooden one. Perhaps take up the runner rug in the hallway completely. If an item poses a potential problem, seek to omit it.

Your Body

As we age, our bodies begin to have a difficult time with balance, strength, and mobility. Lack of these things leads to a higher chance of falling.

Chronic conditions such as arthritis, diabetes, stroke, and Parkinson's can affect mobility and balance as well. Low blood pressure can cause dizziness and fainting.

Vision problems, cataracts, glaucoma, and poor eyesight can make it difficult to see obstacles.

Ways to help your body

If you are suffering from any of those issues, then these are some simple tips for you to begin implementing into your routine. Physical and health-related risk factors can be improved.

• Check your community centers and local gyms for classes like water aerobics, chair yoga, tai chi, and other low-impact options. These are sometimes free or low in cost, and do wonders for improving your balance and overall mobility.
• Go for daily walks. See if a friend or neighbor wants to join you. Now you have a walking buddy that helps keep you accountable and some sort of movement is better than sitting at home.
• Wear supportive shoes. Avoid high heels, flip-flops, bare feet, slippers, or stretchy shoes. Look for shoes with a good bottom, something rigid that does not bend. When visiting a shoe store, ask for a stable shoe and they can help point you in the right direction.
• Consider physical therapy if you have stiff joints.
• Stand up slowly after sitting or lying down to prevent dizziness.

Reduced strength and coordination make it harder to recover from a slip or a trip. If you are already building those muscles up, you will be steadier and recovery will be swifter.

Go for exercises and activities that can be enjoyed, require good balance, and give you that little extra strength.

Talk to your Doctor

Medications can be a risk for falls, as some like sedatives, antidepressants, and blood pressure drugs, can cause dizziness or drowsiness.

“One thing that we always try to tell people is, the first time you take a new medication, see how you feel with it, especially if it says on the bottle, it may cause dizziness,” said Wood.

Have your medications reviewed by your doctor to check for side effects. Don't think, "Oh, it's just a side effect." Tell your doctor if you experience dizziness, as there could be another medication that would work better for you.

Get regular vision and hearing exams; both can affect your balance.

Take vitamins and supplements to help your body receive the nutrients it needs. Check with your doctor first.

Stay hydrated and eat well to prevent weakness and dizziness.

Tools to Help

If you use a cane or walker, ensure that it's adjusted to the right height. If it feels off, your doctor can adjust accordingly.

If necessary, consider a medical alert necklace in case of falls.

Wood personally shared her appreciation for the Alexa devices and applications, as they can be programmed to respond when you say, “Alexa call 911.” Especially if you fall and are unable to reach a phone, you can call out. You can also allow family members to call in to your Alexa, say, if they haven’t heard from you, they can reach you through the Alexa device and you can communicate back.

Have and use a stepstool with a handle to reach items on the top shelf.

Important to remember

If you or your partner is in the home and one of you falls, do not attempt to pick them up – call 911. Regardless of whether you may think you are strong and capable, it is safer for you both to call 911.

No one wants to see their loved one on the floor, but it is very important to call 911 versus attempting to help them up.

Wood made it clear, “You are NEVER a bother!” She shared that many do not call as they feel they are bothering EMS – you are not. This is their job, and they are there to help.

What is one small change you can make to help reduce your chance of tripping or falling?