Bruntsfield Medical Practice

The 18th – 24th June 2012 is Falls Awareness Week. The week is organised by the charity Age UK, which combined Age Concern and Help the Aged into a single group, there to support elderly people in the community.

Falls represent a serious problem for older people; they occur in around 30% of over 65s and 50% of those aged over 80 every year, often resulting in serious consequences, both physically and psychologically. In addition to injuries, a fall can destroy confidence, increase isolation and reduce independence.

By looking after your health, considering your environment, and following some common sense suggestions, you can reduce your risk of injury from trips and falls.

NHS Health Scotland have produced a booklet called “Taking Positive Steps to Avoid Trips and Falls”. It includes a lot of helpful information, with an emphasis on exercise:

Taking up exercise has many benefits, even for those who have been inactive for years. Regular exercise helps to strengthen muscles and may improve balance, stamina and suppleness at any age, as well as reducing joint pain. This all helps to reduce the risk of a fall.

If you should happen to fall, it is also important to know what to do to reduce the risk of any further injury:

If you have had a fall, please remember to tell your usual GP, or other health professional about it. Even in you weren’t seriously injured, it is important to be reviewed so that any possible underlying causes can be investigated.

Falls don’t have to be just an inevitable part of aging. While there are many reasons why falls are more common as we get older, there are many different things we can do to prevent them.

For further information, see the Age UK’s page on Preventing Falls.

HEALTH ADVICE TO HELP PREVENT FALLS

Eyes

You may have been wearing your glasses for ages, but your eyesight changes. This may mean that your lenses need to be altered. You are entitled to a free eye test through the NHS every year, so try to get them checked annually.

Tips:

• Book a review appointment at your optician
• Clean your glasses on a regular basis
• Put your glasses on if you get up at night

Feet

Looking after your feet can help improve your balance and posture, so you can be more independent and active.

Nails: long toenails can cause discomfort and pain, as well as affecting your balance.

Footwear: well fitting shoes with good support, low heels, thin soles and good grip can allow you to move around easier, with improved safety

Tips:

• Get your nails cut regularly (nail maintenance service)
• Avoid loose fitting slippers, high heeled shoes or sling-backs
• Avoid walking around in your stockings, as you are more likely to slip

Food

What you eat may affect falls. If you eat a balance diet to obtain all the protein, minerals, nutrients and vitamins your body needs, it will help keep your body and muscles strong and healthy. A strong body and muscles are important in preventing falls.

Balanced diet: a balanced diet should include:

• Fruit and vegetables
• Bread, cereals and potatoes
• Milk and dairy foods
• Meat, fish or alternatives
• Foods containing a little fat and sugar

Calcium: calcium is essential for strong and healthy bones and to prevent Osteoporosis (soft / brittle bones). You can find calcium in:

• Milk
• Cheese
• Yoghurts
• Fromage Frais
• Fish with soft bones (salmon)
• Dark leafy green vegetables
• Nuts
• Kidney beans and lentils

Vitamin D: You need Vitamin D so that your body can absorb calcium from your diet. The main source of Vitamin D is sunlight on your skin. If it is not possible for you to spend a little time in the sunlight everyday, Vitamin D can also be found in:

• Margarine
• Eggs
• Liver
• Oily fish

Hearing

If you are having difficulty with your hearing, contact your GP to have this reviewed.

Tips:

• If you wear a hearing aid keep it clean and replace the batteries regularly

Medication

Some medications can increase the risk of falling. If you are prescribed a medication and have a new fall, let your GP know so that can see if any medication adjustments are required.

Tips:

• Follow the instructions for your medication
• Have your medications reviewed annually
• Talk to your chemist if you have difficulty opening child-resistant tops

DO’S AND DON’TS TO HELP PREVENT FALLS IN THE HOME

Bathroom

DO:

• Use non slip bath mats
• Have a chair or stool near by in case you feel dizzy
• Find out what bathroom equipment you can have fitted (grab rails)

DON’T

• Lock the bathroom door
• Have the water too hot

Bedroom

DO:

• Have a light by your bed, so it can be switched off from bed
• Try to have your call pendant by your bed (if you have one)

Cables / wires

DO:

• Make sure cables and wires are tucked away so you don’t trip over them

Clothing

DO:

• Wear good fitting comfortable shoes
• Wear clothes that allows your legs and feet to move easily

DON’T

• Wear clothes that are too long
• Wear very high heeled shoes

Furniture

DO:

• Ensure your furniture is arranged so you can move easily around each room
• Remove clutter from each room

DON’T:

• Use furniture as a walking aid

Gardens

DO:

• Keep garden paths and stairs clear of plants and moss
• If the ground is wet / icy put down sand / salt

Kitchen

DO:

• Have a chair or stool near by in case you need a rest or feel dizzy
• Wipe any slips immediately
• Keep everyday items in easy to reach cupboards or drawers

DON’T:

• Over stretch to cupboards

Lighting

DO:

• Always put on the lights when going up and down stairs
• Use long life bulb, to prevent having to change them as often

Rugs

DO:

• Ensure rugs and carpets are tacked down or removed in every room

Telephones

Do:

• Move telephones to a position of easy access
• Tuck away any telephone cables, so you don’t trip over them

Walking aids

DO:

• Use the walking aid, which has be provided for you
• Check the rubber stopper for and wear and ensure it is changed

This information was complied by the Patient Information Leaflet Group, NHS Lothian Physiotherapy Services, November 2008