Fall Prevention
Ever slipped on ice or nearly fallen over a cat?
Whether it be over a tree root, an uneven pavement or even a cat that just seemed to have appeared out of nowhere, most of us have fallen at some point, either inside the home or when we are out an about. Often, we can recover our balance before we topple, avoiding or reducing the extent of any injury.
Some people are more at risk of falling and injuring themselves than others. As we age, we are more likely to fall and to hurt ourselves more seriously when we do. This is because our bodies change as we get older; we lose muscle mass; the density of our bones decreases and our reflexes slow.
This isn’t just relevant to people in their 60s or older though. Whilst it is true that one third of over 65’s will fall at least once per year it is also true that, by age 30, the muscles of inactive individuals can already start to deteriorate.
So, falls aren’t just something for older people to think about though. We ALL need to start thinking about ageing healthily much earlier in our lives and there’s lots we can do to protect ourselves, from eating more healthily to staying active to making sure that our homes are right for us.
What can I do to prevent falls?
Eat well and stay hydrated
Our bodies require the right balance of nutrients and enough fluids to keep us healthy. If our diets are lacking in certain nutrients or we have too much of others, it can lead to problems.
With our busy lives and the cost of living, it doesn’t always feel as easy as it should to eat healthily but support is available. The NHS has guidance on eating a balanced diet and there is local support available to you through Kirklees Wellness Service.
You should also aim to drink 6 to 8 cups of fluid per day and the NHS has guidance on water, drinks and hydration
Stay active
Just like machinery our bodies work best when they move. Movement stimulates circulation and good blood flow nourishes all our organs and muscles. Staying active and moving more is good for both our physical and mental health.
Being active doesn`t mean you have to join a gym, it could mean taking advantage of things in your everyday life that can be used as an opportunity to move and raise your heart rate a little.
Bear in mind that keeping your muscles strong and having good balance are just as important as cardio. This could be through stuff you do day-to-day, like gardening, walking or cycling, carrying shopping or playing with children and grandchildren.
The NHS has guidance on exercise and some factsheets on simple strength exercises and balance exercises that you can do. There is also local support available to you through Kirklees Wellness Service, if you are looking to improve your confidence in staying active.
Quit smoking and drink less alcohol
As we all already know, smoking is very bad for our health and wellbeing and increases our risk of a whole range of health issues. Support is available if you want to quit through the Kirklees Wellness Service.
Similarly, there is no risk-free level of drinking. The NHS has guidance on drinking less and there is local support available to you if you’re concerned about your drinking through Change Grow Live.
Maintain good sleep habits
Often referred to as ‘sleep hygiene’, this is about making sure we get enough sleep, that we get the right kind of sleep and that we have healthy sleep routines.
The NHS has advice on maintaining good sleep hygiene, including on how to fall asleep faster and sleep better.
Get your eyes and ears checked
Having problems with our vision or hearing makes it harder for us to sense our surroundings and keep our balance and increases our risk of falling. We should get our eyes and ears tested regularly (once every 2 years for sight and once every 3-5 years for hearing) or immediately if you notice that something is wrong.
The NHS has information on visiting an opticians and finding an NHS sight test, as well as on hearing tests. Some people can get free NHS eye tests and optical vouchers so check if you are eligible.
Ensure your medications are reviewed regularly
Certain medications or interactions between medications can have effects that make a fall more likely, e.g., drowsiness, dizziness, etc. It’s important that your GP reviews your medications on a regular basis, and at least once every year.
Age UK has a useful FAQ on medication reviews, but this is important for people of all age groups.
Make sure your home is right for you
We spend a lot of time at home and it’s important that our homes are right for us and meet our needs, both now and as we start to get older. This may be down to what kind of home we have, the structure of our homes or even how things are arranged or stored in our homes. We may often not even realise that our homes might need to be modified or what options are available for us.
Kirklees Council has a service that can help you if you need home adaptations or if you want to move to a smaller home (often known as ‘rightsizing’). The Council also has support and advice on keeping your house warm and reducing energy bills and more info and support is available to Council tenants through our Homes and Neighbourhoods service.
Stay connected with others
Staying connected to family, friends and local communities is really good for our health and wellbeing and helps to avoid us feeling lonely or isolated. It also means that we will have people that we can rely on for help or support if needed.
Kirklees Council has information on being socially connected in your community, including links to services that can help.
What to do if you fall [1]
If you fall at home, try to stay calm. Take a couple of minutes to check for any pain or injuries and see if you think you can get up.
If you feel able to get up
- Take your time – do not get up too quickly.
- Roll onto your side, then use your arms to push yourself onto your hands and knees.
- Look for something stable to hold, such as a heavy piece of furniture or a bath or sink. Crawl to it if it’s out of reach.
- Put one foot flat on the floor. Stand up slowly, holding onto something stable to help you.
- Sit down and rest while you recover.
If you do not feel able to get up
- If you have a phone or personal alarm that you can reach, use it to get help.
- If you cannot reach an alarm or phone, try to get someone’s attention by shouting for help or banging on a wall or the floor.
- Try to keep warm while you wait for help. Cover yourself with anything you can reach, such as a towel, coat, rug or blanket.
- Keep moving your body. Roll from side to side or gently move your arms and legs.
- Try to change position about every 30 minutes, to help prevent pressure sores.
[1] Taken from https://www.nhs.uk/conditions/falls/.
The NHS website has advice on common injuries that you may experience as a result of a fall including cuts and grazes, sprains and strains, head injuries and concussions, broken arms and wrists and broken hips. Not all injuries will need immediate medical attention but, if you’re unsure, seek support.
Sprained ankles
Regaining your confidence [1]
Experiencing a fall can affect your confidence and lead to fear of falling again. A really common response to this is to reduce levels of activity to try and avoid putting yourself in that situation again. While this is understandable, being less active can lead to weaker muscles, reduced balance, and a higher risk of having future falls.
If you are struggling with confidence or anxiety following a fall, consider the below points: –
- Try not to let having a fall worry you too much. Many steps can be taken to minimise the risk of it happening again.
- If your worries continue, consider talking to someone you trust about your feelings.
- Set achievable goals to gradually regain your confidence and return to your usual activities. For example, start by walking short distances before progressing to longer ones.
- If you are worried about completing a particular activity, think about all the times you have done it successfully instead of focusing on a previous failure.
It is also worth making sure that you have a plan in place for if you do fall again and you may wish to consider using a pendant alarm that enables you to call for help, even if you can’t reach the telephone. There are a number of telecare operators that can provide this kind of alarm, as well as other options.
“Did you have a nice trip?”
[Karen, female, 50’s]
Resources
If you are concerned about your health or risk of falls, or you need some more general support around living more healthily, Kirklees Wellness Service may be able to help you. We offer health coaching, which enables people to identify and manage goals that they wish to achieve towards a healthier life, as well as a range of other services.
Some other resources that might be of interest: –
- The NHS has some info on their website about falls and they have a resource called Better Health, which gives advice on healthy changes and provides free tools and support.
- The NHS also have some pilates and yoga exercise videos, including for people with a range of different health conditions. These kinds of exercises can improve strength, balance and flexibility and can be done at home.
- Age UK has info on their website on preventing falls.
- RoSPA has info on their website on falls prevention.
- The CSP, in partnership with Saga and OHID, has produced ‘Get Up and Go’, a guide to staying steady and preventing falls.
- The University of Manchester has produced a ‘Keeping Well at Home’ guide, which has also been updated with tips and advice on keeping active and connected, staying safe and well, and managing our money and home.
- Spot the Hazard is an online game about spotting falls hazards in the home.
[1] Heavily drawn from https://staffsstoke.steadyonyourfeet.org/information-advice.