As we age, the risk of falling or having fall-related problems increases. Falls can cause life-altering injuries, such as broken bones and head trauma, that can lead to long-term disability. According to the U.S. Centers for Disease Control and Prevention, falls in seniors are the leading cause of injury and hospitalizations in adults 65 and older.

However, many falls can be prevented, and at Assisting Hands West Austin, we’re here to help you be proactive so that you can continue to live safely, confidently, and independently. As a home care agency that takes safety and fall protection seriously, we have put together this guide on understanding falls in seniors, including the causes of falls in seniors, warning signs, and fall prevention tips. 

Causes of Falls in Seniors

In order to prevent falls, we have to understand the risk factors for them. The more risk factors you have, the higher the risk of falling. Some of the common causes of falls in seniors include:

• Weak muscles and poor balance: As we get older, our muscle strength lowers, which affects balance. 
• Physically inactive: Not being active can lead to weaker muscles, lowering strength and affecting balance. 
• Vision and hearing problems: Hearing loss and worsening eyesight can make it difficult to accurately assess your environment and anticipate a tripping hazard.
• Foot problems: Problems with your feet, such as calluses and bunions, and wearing poorly fitting footwear can lead to an increased risk of falling.
• Mild cognitive impairment or dementia: Cognitive decline can affect your ability to judge risky situations and recognize fall hazards, which can increase your chances of having a fall.
• Bladder and bowel conditions: Incontinence and conditions that can cause you to rush to the toilet can increase your risk. 
• Other health conditions: Chronic conditions (heart disease, diabetes, arthritis, COPD, stroke, Parkinson’s, etc.) can lead to poor balance. 
• Taking certain medications: Some medicines have side effects that can cause dizziness, confusion, unsteadiness, or lightheadedness, and taking four or more medications at the same time can increase your chance of falling.
• Alcohol: Having too much to drink, coupled with certain medications, can slow your reaction time and make you unsteady. Plus, as we get older, our bodies have a harder time processing alcohol, making the effects felt even more. 
• Safety hazards in the home: Things like poor lighting or unsecure throw rugs can increase the risk of a trip or slip. 

Warning Signs

A fall might be the initial sign of a new or worsening health condition. Here are some warning signs that you or a loved one may be at higher risk of falling:

• Frequently tripping or nearly falling
• Fear of falling
• Changes in mobility (e.g., difficulty climbing stairs or getting up from a chair)
• Shuffling feet while walking
• Difficulty maintaining balance and a general unsteadiness while walking
• Dizziness or lightheadedness due to medication side effects
• Struggling with activities of daily living (ADLs) and neglecting self-care
• Having a health condition that affects balance 

If you or a loved one exhibits any of the above warning signs, speak with your doctor as soon as possible to address potential issues before they lead to a serious accident.

Fall Prevention for Seniors

While aging increases the risk of falls and related injuries, there are things you can do to significantly reduce this risk. The following strategies can help prevent falls in seniors, allowing you or your loved one to maintain good health, independence, and quality of life.

Active Lifestyle

Don’t allow the fear of falling to cause you to be inactive. Engaging in regular exercise is important to keep you healthy and prevent falls.

Staying physically active improves your muscle strength, balance, and flexibility. Balance and strength training exercises — such as yoga, pilates, and tai chi — are particularly helpful for improving balance, flexibility, and strength. Mild weight-bearing exercises like walking help improve your bone density and reduce the risk of osteoporosis, heart disease, stroke, and high blood pressure. 

Proper Nutrition

Eating foods packed with nutrition helps protect bones, joints, and muscles, allowing you to maintain your strength and balance. A protein-rich diet will help preserve bone and muscle mass. Also, calcium and vitamin D are essential for bone health. 

And don’t forget to drink plenty of fluids, as dehydration can cause dizziness and confusion, leading to a higher risk of falling. But try to avoid or limit alcohol, which can really affect balance.

Home Modifications

If you want to prevent falls, your home needs to be as safe as possible. Be sure to regularly assess your home for fall risks. 

Fall-proof your home with the following home modifications:

• Remove tripping hazards, such as clutter, loose rugs, and electrical cords.
• Install grab bars in the bathroom by the toilet and shower.
• Improve lighting throughout your home, especially in hallways and staircases, and use nightlights in your bedroom and bathroom. 
• Arrange furniture so that you have wide, clear pathways to walk. 
• Avoid using step stools and store frequently used items in lower cabinets and shelves.
• Install handrails on both sides of the staircase. 

Medication Management

It’s important to understand the side effects of any medications you are taking. If any of the medicines you take makes you feel dizzy, drowsy, or lightheaded, alert your doctor or pharmacist and simplify your medication regimen if possible.

Regular Doctor Visits

Be sure to attend your regular check-ups and let your doctor know if you have experienced any of the aforementioned warning signs. Don’t forget to schedule regular eye exams as well and wear prescription glasses as appropriate. Hearing loss can also reduce environmental awareness, so you should have your hearing tested regularly, especially if you or your loved ones have noticed a change.

Foot Care and Proper Footwear

Pain from corns, bunions, ingrown toenails, or arthritis can affect your gait, making falls more likely, so taking care of your feet is imperative. You should also wear shoes that are non-skid, low-heeled, and fully support your feet. Avoid footwear with high heels or smooth soles like house slippers. 

Assistive Devices

Walking aids like canes and walkers can help keep you steady when you walk and prevent falls. Be sure that the mobility aid you’re using is the right size and is comfortable to use. A physical or occupational therapist can help you find the right device and teach you how to use it safely.

Technology can also be useful, especially for seniors living alone. Devices like pressure-sensitive floor mats that detect falls and GPS-enabled medical alert devices can help in the event of an emergency. 

How Assisting Hands West Austin Can Help

While a fall can occur no matter what age we are, they are particularly dangerous to older adults. As we age, we face things like loss of bone density, flexibility, and muscle mass that increases the risk of losing balance and falling. The aftermath of falls in seniors can lead to decreased mobility, loss of independence, and a lower quality of life.

At Assisting Hands West Austin, we’re here to help you live independently and age in place in the comfort of your own home. Our team is trained to assess your home for fall hazards and provide personalized assistance to keep you safe. We can also help with ADLs, such as fall prevention and stand assistance, that may put you at risk for falling. Contact us today to learn more about our home care services by using the chat box on this page or by calling us directly at 512-999-7379.