As
a father of 2 young children, aged 5 and 2, you can imagine that my house is
always tidy and perfect. Wait a second,
that's only what it looked like in that magazine I was reading. Instead, you will more realistically see dinky
cars and dolls scattered across the floors and over furniture. Often it feels like a mine field where I'm
tip-toeing around items to avoid suddenly performing the splits after planting
my foot on a car that blasts off as if in a drag race. While I may, at least in my mind, still
possess cat-like reflexes, the reality is that I'm getting a year older every
year and my athletic prime is behind me.
With that in mind, I'm aware that falling is becoming a more likely
possibility.
Particularly
if you are over the age of 65, falling is common as one in three Canadians in
this age group falls annually. Often a
serious injury results such as a wrist or hip fracture and these injuries can
create a cascade of other health issues, in addition to a loss of independence. Fortunately, there are a number of things you
can do to reduce your risk.
Modifying
your environment is a place to start, especially your home as that is where
most falls occur. Bathrooms, not
surprisingly, pose risk due to wet surfaces and the transfers that occur in and
out of the tub or on and off the toilet.
Investing in non-slip mats, grab bars, and a raised toilet seat can go a
long way. In the kitchen, swapping out
loose mats for those with non-slip backing is helpful. It is important to not use chairs or stools
as an unstable ladder but instead have a footstool handy. Better yet, keep everyday items in low
cupboards and easily accessible so you don't need to use one at all. Remember, your agility is likely not what it
used to be.
The
stairs are also a common problem area.
Keep them free of clutter, ensure there is no loose carpeting, and
consider installing non-slip strips at the edge of each step. Hand rails on either side are advisable and
having ample lighting is important to increase awareness of any trip hazards. Be careful when carrying items, such as full
laundry baskets, as they reduce your visibility and steal at least one hand
away from the handrails. To make things
easier, consider more trips with smaller loads.
It may take a little longer but if you change your mindset, you can
become appreciative of the extra exercise.
An
increased need to use the washroom, particularly at night, is another common
reality of getting older. Therefore, it
is important that the path from your bedroom to the bathroom is clear and well
lit with nightlights. Finally, when outside
the house, having salt or sand handy for dealing with ice and keeping paths
clear of debris is recommended.
Taking
care of yourself is also very important.
This can include improving your strength and balance with regular exercise,
having eye and ear exams every 1-2 years, reviewing medications/supplements
with your MD or pharmacist for potential side effects or interactions, eating
and drinking regularly to minimize episodes of dizziness and weakness, and
wearing good shoes and slippers with non-slip soles.
Having
a fall doesn't need to be part of your aging experience. Take action to improve your confidence. This
article is for general information purposes only and is not to be taken as
professional medical advice.
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