This Active Life -- March 2003

Health

A simple fall can lead to myriad physical problems. Here's how to prevent them.

One of every three older Americans--about 12 million seniors in all--fall each year. And that simple misstep or stumble can have devastating consequences.

An estimated 10,000 Americans age 65 and older die from falls each year, according to data from the Centers for Disease Control and Prevention (CDC). Another 340,000 break their hip, with tragic results for their health. One-half of them are never able to live independently again, and one-quarter die within a year of the injury, Judy Stevens, an epidemiologist at CDC, says women are particularly prone to these tragic mishaps due to osteoporosis--a disease characterized by low bone mass and deteriorating bone tissue. But osteoporosis isn't the only reason for falls. "Falls usually involve many factors, so the most effective approach to preventing them is multifaceted," Stevens said.

How do you prevent someone you care for (or yourself!) from taking a bad fall?

Making environmental changes such as clearing pathways, lowering beds, and repairing or replacing damaged stairs, railings, or other unsafe surfaces, is a good first step. Where needed, consider adding grab bars in the shower or around the toilet. Keep necessary items out of top cabinets so that no stool is required to reach them.

Improving visibility and lighting in the home is crucial, experts say. Many seniors have vision problems, which increase the risk of falling by 60 percent. Consider adding night-lights in hallways or other areas to make night-time excursions a little safer.

A regular exercise program can improve balance, strength, and coordination, decreasing the odds of a fall. Possibilities include weight-resistance training or a movement routine such as Tai Chi or Pilates.

Regular medication reviews also help reduce the risks of falling for seniors. Many older adults who suffer from chronic health problems take medications that have side effects such as drowsiness and dizziness. Such side effects have been clearly linked to falls, according to Stevens. Taking four or more prescription drugs also puts seniors at increased risk for falls.

"Older adults can't bounce back from an injury like a younger person can," says Dr. Christine Branche, director of the Division of Unintentional Injury Prevention, National Center for Injury Prevention and Control. "For an older person, a fall can be a life-changing event."

--Jozen Cummings

Quick Tips

Remove Obstacles
To reduce risks at home, clear pathways, remove throw rugs, add grab bars in bathrooms, and lower beds.

Exercise
Tai Chi or weight-resistance exercise can improve balance, strength, and coordination, reducing the risk of falling.

Monitor Medications
The side effects of some medications--such as drowsiness and dizziness--contribute to falls. Make sure to consult your physician on the proper dosage of certain medications, as well as side effects to watch for.