By Mountain Pacific
January 11, 2024
Making sure your home is safe means more than checking window locks and smoke detectors. When the weather gets cold, rainy or icy, a big part of home safety, especially for those 65 and older, is taking steps to prevent the risk for falls.
Falls are a leading cause of injury-related deaths among older adults. One in three older adults is expected to fall, causing minor injuries to severe, life-altering outcomes. According to the Centers for Disease Control and Prevention (CDC), over 300,000 older people are hospitalized for hip fractures each year. More than nine in 10 of those fractures are from a fall.
Here are a few easy ways to protect yourself or others from trips, slips and falls at home:
- Clear walkways and secure rugs. Remove potential tripping hazards such as papers, shoes and cords. Make sure rugs are secured with double-sided tape or non-slip backing.
- Arrange furniture to clear walkways. Clear paths in every room to remove unnecessary obstacles.
- Keep living spaces well lit. Use high-wattage light bulbs, keep a flashlight in your bedside drawer and consider night lights for safer navigation during the night.
- Prevent falls in the bathroom. Put non-slip mats in the tub, shower and on bathroom floors. Clean up spills or water on the floor right away. Wear shoes with good traction in wet areas.
- Prevent falls in the kitchen. Store items you use most at waist level to avoid using a step stool. Keep the floor clean. Immediately mop up spilled food or drinks.
- Make outside your home safer, too. Install handrails on stairs and make sure they are secure. Keep outdoor lights on when you are outside. Clean up common fall risks such as leaves, snow and ice. Pour ice melt or kitty litter on slippery spots to create traction.
After securing your home, consider these six common factors that increase your fall risk:
- Some medications: Medications can cause dizziness, affect your motor skills or make you sleepy—all risks for falls. Talk with your doctor or pharmacist about your medications and any potential interactions and side effects.
- Failing to stay active: Losing strength and flexibility can lead to falls. Be sure to exercise regularly, especially activities that improve arm and leg strength. Strengthen your leg muscles with exercises like calf raises and regular walks. Activities like Tai Chi, yoga or light dancing promote overall fitness. Talk with your doctor if you need other ideas for how to improve your strength, balance and coordination.
- Changes in blood pressure: Sudden drops in blood pressure can make you dizzy and cause a fall. Talk with your doctor if you often feel dizzy.
- Changes in vision: As we get older, our eyes change. Regularly visit your eye doctor to check for changes, cataracts or other eye conditions that could lead to a fall.
- Foot pain or poor footwear: Make sure your shoes fit well and are comfortable. When not wearing shoes around the house, wear socks with grips to prevent slips on smooth surfaces.
- Vitamin D deficiency: Studies show low vitamin D levels can decrease bone density and strength. Boost your vitamin D by spending time in the sun and eating vitamin D-rich foods like fish, egg yolks and mushrooms. You can also talk with your doctor about taking vitamin D supplements.
Even after taking steps to prevent a fall, a fall still might happen. Always keep your cell phone with you. If you fall, stay calm. Take a breath and assess if you are hurt. If you can, slowly roll onto your side, push yourself up onto your hands and knees and crawl to a sturdy chair to help you get off the floor. If you cannot get up on your own, call for help or call 911. Try to stay in a comfortable position until help arrives. At your next doctor’s appointment, be sure to tell your doctor you fell. Your doctor can run tests for any health issues that could have contributed to the fall.
If you live in a nursing home, your health care team plays a key role in your safety. Help your caregivers by speaking up about any fall risks you see. Talk with your health care team about any of the following issues:
- Dark hallways or spaces, cluttered floors or a lack of handrails
- Your physical activity, medications or footwear
- Wearing a fall alarm device
- Any concerns about your health, especially your vision or if you feel dehydrated (Drinking water is an important part of your overall health!)
- A fall prevention plan tailored to you
Taking action, both in your home and with your health, can significantly reduce your risk for falls. For more information, visit the National Council on Aging’s National Falls Prevention Resource Center.
Provided by Mountain Pacific, a Medicare Quality Innovation Network-Quality Improvement Organization (QIN-QIO), under contract with the Centers for Medicare & Medicaid Services (CMS), an agency of the U.S. Department of Health and Human Services (HHS). Views expressed in this material do not necessarily reflect the official views or policy of CMS or HHS, and any reference to a specific product or entity herein does not constitute endorsement of that product or entity by CMS or HHS.12SOW-MPQHF-AS-CC-12/13-371
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