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Page added on December 24, 2011

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Alberta Health Services – THE FACTS ON FALLS FOR SENIORS

Did you know falls are the most common cause of injury for seniors?

1 in 3 seniors will fall each year.
Half of all seniors who fall do so more than once.
Almost half of all seniors who fall hurt themselves.
Even without an injury, a fall can make you worry and reduce your activity.
Most falls happen in the home in bathroom, kitchen, and on stairs.

Falling is not a normal part of getting older!!

What are the causes of falling?

Having poor balance and weak legs or you have fallen before
Taking risks like climbing up on chairs and not paying attention to what you are doing.
Rushing and hurrying (for example, when you are going to the bathroom or answering the phone).
Not asking for help when you cannot reach something, or when you are sick or feeling weak.
Having unsafe conditions in or outside of your home, such as broken or missing handrails.
Wearing unsafe footwear (for example, wearing open-backed shoes or slippers, or going barefoot).
Taking the wrong dose of medications, taking pills at the wrong time, or taking more than 8 medications a day can make you feel shaky, dizzy or weak.
Drinking alcohol, which affects your alertness and balance

What can I do to prevent some falls?

Pay attention.

Take time to slow down, plan ahead. Ask for help when you need it.

Improve your bone health: Prevent osteoporosis (having bones that can break easily). Osteoporosis Canada recommends:

Age 50 and over: Take 1200–1500 mg of calcium every day. (From diet and supplement)
Age 50 and over: Take 800–1000 International Units of vitamin D everyday.

Take supplements to get enough calcium and vitamin D.

Eat healthy meals and don’t skip meals.

Wear safe footwear and take care of your feet.

If your feet hurt, you will be less active and have more of a chance of falling.
If you have diabetes or poor feeling in your feet, see a foot doctor.
Wear shoes with non-slip soles and low, wide heels.
Make sure your shoes or slippers fit well.
Do not go barefoot or wear backless shoes or slippers.

Take your medicines as directed: Remember – alcohol affects how medications work.

Talk to your doctor about taking sleeping pills. Sleeping pills increase the chance of falling.
Tell your doctor ALL the medications you are taking, including herbal medicines.
Have your healthcare provider review your medicines every year.

Have your vision and hearing checked.

Wear your glasses and hearing aids.

Make your home safer.

Have grab bars put next to your toilet and in the tub or shower.
Improve the lighting in your home. As you get older, you need brighter lights to see well.
Have handrails and lights put in all staircases.
Remove clutter that you could trip over (like papers, books, clothes, and shoes) from stairs and places where you walk.

Get moving: Begin a regular exercise program.

Strong bones and muscles reduce the risk of falling. Make your bones stronger through exercise.
Improve your balance, coordination, and leg strength through regular exercise.
Try walking, dancing, bowling, doing tai chi.

I am living with a chronic health condition, are there any programs that help build my muscle and bone health?

Living Well with a Chronic Condition Program for people living with chronic diseases in Calgary area offers education, exercise or self-management classes.

Please go to www.calgaryhealthregion.ca/programs/cdm or Call 403 943 2584 for English classes and call 403-650-4933 for Mandarin/Cantonese classes.

Some of the classes are available in Punjabi, Cantonese, and Mandarin.

What do I do if I fall?

Don’t rush to get up. Make sure you are not hurt before trying to get up or letting others help you get up. Stand up slowly and safely.
Tell someone that you have fallen and see a doctor if you are hurt.
Have your medications checked by the doctor.
Don’t let your fear of falling again stop you from being active.

For More Information

Speak with your family doctor, or for 24-hour nurse advice and health information, call Health Link Alberta at 1-866-408-LINK (5465) toll-free. Mandarin Health Link Calgary 403-943-1554, Cantonese Health Link Calgary 403-943-1556
Preventing falls – go to the Finding Balance at www.findingbalancealberta.ca
Brochures in Spanish and Chinese can be found at www.cdc.gov/injury
To learn more about bone health, go to www.osteoporosis.ca
Alberta Centre for Injury Control and Research – www.acicr.ualberta.ca

If you want to read any of the previous ‘Road To Healthy Living’ series articles, please go to

http://www.calgaryhealthregion.ca/programs/diversity/multilingual_health_services.htm and get health information in your own language.

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