Preventing Falls for Seniors

  Those of us with aging parents, or of a certain age ourselves, are aware of how life-changing a fall can be for senior citizens.
    The reasons for imbalance in seniors are many: brittle bones, osteoporosis, vertigo, blood pressure and diabetes medication, dementia, Parkinson's, degenerative hips or knees, lack of core strength, muscle atrophy, poor eyesight and hearing.
   An article in the Atlanta Journal-Constitution syndicate by Sheila Poole pointed out that while motor vehicle accidents are them main source of trauma patients in area hospitals, among people 65 and above, it is falls.
   The article notes that at least one-third to one-half or seniors will experience a fall, and that accounts for more than 90 percent of hip fractures by older adults. Once an elderly person falls, they are two to three times more likely to stumble again. Often, it turns an independent adult into someone reliant on others, in one form or another.
   These are agonizing statistics for anyone who has gone through this, either personally or with family members.
    While there is no fool-proof way to avoid falls, there are preventative measures:
   *Exercise smartly, but exercise regularly: Focus on movements that build leg and core strength. Light dumbell work is great, as well as yoga, aqua aerobics, elliptical machines or treadmills (make sure there are safety bars along the sides), and Tai Chi.
   *Work on your balance: There are many ways to do this in a gym. Stand on balance disks while replicating upper body movements, and then, if comfortable, try the same thing with light weights. Sit on a stability ball. If that's easy, raise on leg up and hold, or roll back-and-forth. For advanced balance, try standing on one leg for 30 seconds at a time. Have a trainer or spotter close by on all these things, just in case.
   *Review your meds, and see which ones might be causing dizziness and/or drowsiness. Is there a substitute available? Check with your doctor if there is an alternative, or whether your life situation has changed enough (quit smoking, lost weight, etc.) where you can reduce dosage, or perhaps go off the medication entirely. Make sure your doctor and pharmacist know all the medications you are taking, as sometimes the combination of certain things can cause problems.
  *Have your eyes and hearing checked at least once a year.
  *Make your home as safe as it could be. Add grab bars in the shower and bath tub, and next to the toilet. Make sure there are railings on both sides of the stairways, and the entrances are well lit. Try to make as much of your life on on one floor.
  *Diet-wise, make sure you have calcium and Vitamin D to preserve bone strength.
  *Keep a night-light on, to reduce the chance of falling while getting out of bed. Sit up first after sleeping, and then slowly put the feet on the floor and walk.
    My father had back surgery this summer, not from a fall, specifically, but a hairline fracture that got worse as he helped pack for my parent's move to a one-floor apartment. The surgery required general anesthesia, which is complicated at 87. He went through extensive rehab at the Kessler Institute and is continuing to strengthen himself through pool exercises. I remember how great a feeling it was to walk around the hospital floor with him a couple of days after his surgery. One of the nurses cheered us on, and I said "Hey, you can' t get the 26.2 miles, without the .2!"