The F Word

Falls represent the most frequent and serious type of accident in people aged 65 and over.
They are also the main cause of disability and the leading cause of death from injury among people aged over 75 in the UK.

Falls destroy confidence, increase isolation and reduce independence. A fall can hasten a move into residential care. After a hip fracture, 50 per cent of people can no longer live independently.
The after-effects of even the most minor fall can be catastrophic for an older person’s physical and mental health. Fear of falling again, among older people and those who care for them, reduces quality of life and well-being, even if a fall does not result in serious consequences.

Eating well and keeping fit are important but there are also specific things that you can do to improve your strength and balance.

Vision plays a vital role in balance and movement. Glasses fitted with bifocal or varifocal lenses can make objects and surfaces appear closer than they really are and so cause you to trip or lose your balance, particularly on stairs. If you have had problems with these glasses or are considering them, ask your optician for advice. It’s very important to have your eyes checked and your glasses prescription reviewed at least every two years,or every year if you’re over 70. NHS eye tests are free once you reach the age of 60.

Looking after your feet is important, as certain problems can affect your balance and stop you getting out and about. Always report any problems with your feet to your GP or practice nurse.
Well-fitting shoes are important too. High-sided shoes with low heels and thin soles with a good grip can help if you feel unsteady.
These footwear tips can help you feel more confident on your feet:

• Don’t wear slippers without backs or that are loose and worn out.
• Avoid sandals and shoes with high heels.
• Make sure your trousers or skirts don’t trail on the ground.
• Avoid walking on slippery floors in socks or tights.

Certain medicines can make you feel faint or affect your balance. Let your GP know if you ever feel like this after taking medication – they may want to change the dose or look at alternatives

Keep an eye out for things that could cause you to slip, trip or fall can make your home a safer place to live. Some of them might seem obvious, but it’s amazing how often they can be overlooked so it’s worth checking them.

• Make sure you have good lighting, particularly on the stairs.
• Keep a nightlight on or a torch by the bed in case you need to get up in the night.
• Handrails on both sides of your stairs make them safer to climb.
• Keep your floor clear of trailing flexes, rucked-up or fraying carpets, or anything else you might trip or slip on.
• Pets are wonderful companions, but they can get under your feet! Be aware of where they are when you are moving about particularly at feeding times.
• Make sure your stairs and steps are free of clutter.
• Put a non-slip mat in the bath and a handrail to help you keep your balance when you are getting in and out.
• Put non-slip mats under rugs, in the kitchen, on stair landings and next to the bath.
• Always use a step-ladder to reach high places rather than standing on a chair or, if you can, ask someone to help you.
• Avoid tasks like cleaning windows or changing a light bulb if they make you feel dizzy or light-headed.
• Sitting or standing up too quickly can make you feel light-headed. Take your time getting up, move slowly and in stages. Tensing your arms and legs a few times before getting up from a chair or sitting on the side of the bed for a few minutes before standing up can be helpful.

If you are worried about falling while you are alone at home, you might like to think about getting a community alarm such as Helpline. Community alarms allow you to call for help even if you can’t reach a telephone. You contact a 24-hour response centre by pressing a button on a pendant or wristband that you wear all the time. Staff at the centre will then call out the best person to help you – a neighbour, relative or friend, or the emergency services. There is a small cost for these but they are a great reassurance for you and your family.

No rocket science then, just common sense but remember you must tell your GP if you have a fall or start feeling unsteady, even if you feel fine otherwise. There could be many reasons and many different ways to help you feel confident again.