Over Sixty Spring 2022 Digital

11 LIVEWELL OVERSIXTY.COM.AU | ISSUE 2 | 2022 While you’re at it, you may want to con- sider the following: fix loose or cracked tiles, floorboards or concrete; put non-slip mats both inside and in front of your bathtub or shower; re-arrange cupboards so that fre- quently-used items are always within easy reach (reducing the need for a step-stool). Brighten your surroundings No matter what your age, it’s hard to main- tain your balance when there isn’t enough light to see properly. Make sure hallways, stairways and stairway landings in particu- lar are well lit, night and day. You might also consider adding: motion sensor night lights along your home’s traffic routes; a lamp on your nightstand with a switch that’s easily reached while you’re still in bed; glow-in- the-dark light switches, which are easy to find at night. Make a few home modifications There are plenty of home modifications and devices to help you keep your balance and reduce the risk of a fall. Some of the most popular include: adding hand rails to all stairs; installing grab bars in your bath, shower and by your toilet; installing a raised toilet seat; installing a seat in your shower; investing in a walk-in bath with a low step threshold; using a cane or walker; adding non-slip tape to wooden stairs and steps. Dial up the vitamin D Research has shown that vitamin D supple- mentation correlates with a reduction in bone fracture rates among seniors. What’s more, the recommended dosage of 800 to 1,000 IUs can also help increase muscle Preventing falls – the leading cause of injury to seniors MARC FELGAR LIVE WELL E ach year, nearly 30 per cent of adults aged 65 and older experience a fall, re- sulting in injuries that can range fromminor scrapes and strains to fractures and concus- sions (and even worse). It’s possible, howev- er, to reduce the risk of a serious fall by taking a few preventative measures. Here are some of the most simple – and effective – strategies to safeguard against falls. Stay active One of the best ways to prevent a fall is to stay active. By moving more, you’ll main- tain (and possibly improve) your strength, balance and flexibility. With your doctor’s approval, consider exercises and activi- ties like Tai Chi, yoga, dancing, walking or strength-training to increase your overall fitness and reduce the likelihood of falling. Change your footwear Improper footwear – including high heels, thongs, slippers without a backing and shoes with slippery soles – can put you at risk for a serious fall. Opt for properly-fitted footwear with non-slip soles, and make sure they’re secured to your foot. Eliminate home hazards Fifty per cent of falls take place in the home. With that in mind, it’s important to keep heavy traffic paths as clear as possible, eliminating obstructions and potential trip- ping hazards like phone or electrical cords; houseplants; doormats; area rugs and run- ners; footwear, bags and other clutter. strength and balance, reducing your risk for a fall in the first place. Get your vision and hearing checked If you’re over the age of 65, you should get your vision tested every six to 12 months. This is especially true if your eyesight has been deteriorating over time. Poor eyesight substantially increases your chance of trip- ping over everything from kerbs to cords. Age-related hearing loss usually begins at age 60. It’s recommended older adults get their hearing checked at least once a year. Poor hearing can be associated with a de- clining “vestibular function” – the balance mechanism of the inner ear that helps with your equilibrium and spatial functioning. Open a dialogue with your doctor Many falls are a result of dizziness caused by health issues like high blood pressure or low blood sugar levels – both of which can be al- leviated with the right medical treatment. If you’ve had a recent fall, are afraid of falling, feel weak, unbalanced, lethargic or dizzy, tell your doctor and request a fall assessment. Review your medications While you’ve got your doctor’s ear, it’s a good idea to review your medications. Be sure to include prescription and over-the- counter medications, supplements and herbal remedies. They’ll know which med- ications, dosages and interactions increase your risk of falling (a risk that’s increased if you’re on psychotropics, sedatives, antide- pressants or antipsychotics). A medication review is particularly important if you’ve been given a new prescription, take more than five medications or are experiencing dizziness, drowsiness or confusion. Ask for help Whether it’s changing a light bulb, carrying luggage down the stairs or navigating a wet footpath, there’s no need to take unneces- sary risks. Be patient, swallow your pride if necessary, and ask for helpwhen you need it. Prepare for the worst If you’ve fallen and you can’t get up on your own, time is of the essence. Studies show that if you get help within the first hour of a fall, you have a 90 per cent chance of returning home after receiving treatment at the hospi- tal. Consider investing in a medical alert de- vice with automatic fall detection, so even if you’re unable to press the help button your- self, emergency responders will still home in on your exact location. High-tech mat assesses fall risk Australian company Balance Mat has developed a cutting-edge new product to help assess fall risk in older people. The product, called the ‘Balance Mat’, responds to movement, using sensors to record the continuous postural adjustments – or postural sway – of a person standing on the mat. The data is then run through a computer interface, which analyses the data then and there and is able to gauge the risk of falling. Collaborating with the Council on the Ageing (COTA) ACT and COTA SA, as well as University of Canberra researchers, the Canberra-based company says the product will make assessing fall risk more accurate, accessible, immediate and affordable. Gauging a person’s fall risk by looking at their postural sway is usually done visually by doctors, a subjective and imprecise method that can’t take into account if someone’s balance is deteriorating or improving over time. The balance test Can you stand on one leg for ten seconds? This question could help doctors evaluate the overall health of their middle-aged and older patients, argues a Brazilian-led study published in the British Journal of Sports Medicine . The subjects who couldn’t perform this balancing feat had an 84 per cent higher risk of death during a median follow-up period of seven years, after accounting for basic factors like age and sex. Besides causing falls, poor balance can also signal underlying medical issues, such as declining eyesight or nerve damage caused by diabetes. Much like grip strength and walking speed, balancing ability doesn’t tell the whole story of your health, but it’s a useful clue. It happens to nearly 30 per cent of adults over the age of 65 each year, and sends more seniors to the hospital than any other type of incident LIVE WELL Falls can have serious and long-lasting consequences, but there are many preventative measures you can take to avoid falling Photos: Getty Images