Preventing Falls

By Dr. John A. Papa, DC, FCCPOR(C)

A fall causing serious injury can occur to anyone at any time.  Since most trips, slips and falls happen in and around the home, it is a good idea to fall-proof your home with the following measures:

In the Halls and on the Stairs

·        Install non-slip strips on the edge of each step.

·       Secure loose carpet.  Make sure hallways and stairs are cleared of anything that you can trip over (i.e.books, shoes, bags).

·     Replace burnt-out light bulbs so that you always see where you are going.  Night-lights in halls and stairways can also be helpful.

·        Install handrails on both sides of staircases inside and outside the home.

In the Bathroom

·         Use non-slip mats inside and outside the bathtub and shower.

·         Install grab bars next to your toilet and in the tub or shower.

In the Kitchen

·         Put commonly used items on lower shelves and cabinets so a step-stool is not needed.

·         Replace loose scatter mats with rugs that have a rubber backing.

Outdoors

·       Keep a shovel and covered bucket of sand or salt near the doorway in winter to safely handle slippery conditions.

·      Keep steps and pathways clear of clutter such as yard tools, snow shovels, newspapers and wet leaves.

·      Don’t juggle parcels while trying to enter the house.  Never carry more than is reasonable.  Instead, make a few trips from the car with smaller packages.

More tips

·        Quickly dry up any wet areas on the floor to prevent slipping.

·        Wear shoes with good support and non-slip soles.

·        Always sit down to put on or take off shoes and clothes.

·        Employ extra caution when using ladders and step-stools.

·    Regular exercise can help improve your strength, balance and coordination.  Making your body stronger is one of the best ways to prevent falls.  Exercises such as yoga, Tai Chi, resistance training, bicycle riding, and power walking are great examples.

The following may be especially important for older individuals:

·      Maintaining a healthy diet and not skipping meals can increase your energy and strength.  Missing meals can lead to weakness, irritability and dizziness.

·    Have your MD or pharmacist review your medications.  Some medications can cause dizziness and weakness, which can affect your balance and perception.  Make sure that your MD or pharmacist explains all of the possible side effects of your medications.

Although the risk of falling increases as you get older, there are some simple things people of all ages can do to prevent falls.  In the event that you fall and suffer a muscle or joint injury that does not subside, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Summer Season Safety Tips For Your Body

By Dr. John A. Papa, DC, FCCPOR(C)

The summer season is upon us, which for many individuals means spending time outdoors and becoming more physically active.  Whether you’re an aspiring athlete, a serious nature lover, or someone who enjoys fun in the sun, there are special precautions that need to be taken to protect your body during the summer season.

 

1.    Prepare your body for activity and exercise:  There are many activities made more enjoyable during the summer season such as gardening, walking, running, swimming, canoeing, bicycling, and golfing to name a few.  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation with a proper warm-up.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

2.    Drink plenty of water:  The body’s water supply is responsible for many important functions such as digestion, controlling body temperature, and protecting our joints by providing lubrication and cushioning.  In warmer temperatures, we lose more water from the body through increased perspiration.  The consequences of inadequate water intake/dehydration may include: headaches, fatigue, digestive problems, joint pain, muscle pain and cramping.  Therefore, special care should be taken to replenish fluids lost during the summer season.  Limit diuretics such as caffeinated and alcoholic beverages which actually drain the body of water.

3.    Get just enough sun:  Appropriate sun exposure can provide many health benefits associated with the natural production of Vitamin D.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, along with premature aging and wrinkling of the skin.  To protect yourself, apply sunscreen regularly, wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

4.    Think safety first:  Water sports and other outdoor activities should always be performed with safety in mind.  This means wearing a life jacket in deeper water or if you are not a strong swimmer.  Parents should always keep a watchful eye on young children around water.  Diving into shallow or unknown waters should never be performed to eliminate the chance of serious spinal injury.  Running on pool decks may result in serious slip and fall injuries.  When bicycling, in-line skating, or skateboarding/longboarding, be sure to wear bright reflective clothing and protective headgear.  In addition, wearing appropriate footwear for the activities you are performing will give you balance, support, and protection.

Following the above rules and safety tips can go a long way in protecting your body during the summer season.  For additional information on health, wellness, muscle and joint health, visit our website at www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Summer Season Safety Tips For Your Body

By Dr. John A. Papa, DC, FCCPOR(C)

The summer season is upon us, which for many individuals means spending time outdoors and becoming more physically active.  Whether you’re an aspiring athlete, a serious nature lover, or someone who enjoys fun in the sun, there are special precautions that need to be taken to protect your body during the summer season.

1.    Prepare your body for activity and exercise:  There are many activities made more enjoyable during the summer season such as gardening, walking, running, swimming, canoeing, bicycling, and golfing to name a few.  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation with a proper warm-up.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

2.    Drink plenty of water:  The body’s water supply is responsible for many important functions such as digestion, controlling body temperature, and protecting our joints by providing lubrication and cushioning.  In warmer temperatures, we lose more water from the body through increased perspiration.  The consequences of inadequate water intake/dehydration may include: headaches, fatigue, digestive problems, joint pain, muscle pain and cramping.  Therefore, special care should be taken to replenish fluids lost during the summer season.  Limit diuretics such as caffeinated and alcoholic beverages which actually drain the body of water.

3.    Get just enough sun:  Appropriate sun exposure can provide many health benefits associated with the natural production of Vitamin D.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, along with premature aging and wrinkling of the skin.  To protect yourself, apply sunscreen regularly, wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

4.    Think safety first:  Water sports and other outdoor activities should always be performed with safety in mind.  This means wearing a life jacket in deeper water or if you are not a strong swimmer.  Parents should always keep a watchful eye on young children around water.  Diving into shallow or unknown waters should never be performed to eliminate the chance of serious spinal injury.  Running on pool decks may result in serious slip and fall injuries.  When bicycling, in-line skating, or skateboarding/longboarding, be sure to wear bright reflective clothing and protective headgear.  In addition, wearing appropriate footwear for the activities you are performing will give you balance, support, and protection.

Following the above rules and safety tips can go a long way in protecting your body during the summer season.  For additional information on health, wellness, muscle and joint health, visit our website at www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.