HEALTHY LIVING Fix Your. . . Balance
WHY YOU ARE AT RISK Age. About 1 in 5 people age 65 and
older will fall each year, and falling once doubles the odds of falling again. Falls are a major cause of hospitalization and the need to live in an institutionalized setting, such as a nursing home. Osteoporosis. A bone disease
caused by decreases in bone mass and bone mineral density, osteoporosis increases odds of falling due to muscle weakness, fragile spinal bones, and changes in balance. Osteoporosis is a main reason that falls result in fractures. Medications. Drugs that treat
depression, epilepsy, insomnia, and high blood pressure often cause side eff ects, such as dizziness and drowsiness, that can contribute to falls.
Bladder or bowel problems. Racing to get to the bathroom, especially at night, can be hazardous.
Impaired vision. Conditions that aff ect vision, such as glaucoma and
cataracts, can make
it more diffi cult to spot tripping hazards. Bifocals may make going down steps more dangerous. Weak muscles. Muscles weaken
with age, and weak leg muscles can aff ect your balance and make you unsteady on your feet.
WHAT TO DO Exercise. Regular exercise, such
as walking and climbing stairs, can make muscles stronger and fi ght osteoporosis. Yoga, Pilates, and tai chi can improve balance and strengthen muscles. Get a good night’s sleep. Being tired
makes you more likely to fall. Stand up slowly. Standing too
quickly can cause your blood pressure to drop, leaving you unsteady on your feet.
Choose sensible shoes. Skip high heels and wear low-heel, nonskid shoes that provide suffi cient support. Avoid walking in socks, or in shoes or slippers with smooth soles.
Check your home for safety
issues. Make sure all stairs have handrails, ditch throw rugs,
and make sure lighting is adequate throughout the house. Use nightlights in your bedroom and bathroom, and keep a fl ashlight within reach of your bed. Schedule an eye appointment.
A study found that 50% of people who had vision problems were afraid of falling, and thus limited their activities. Get a yearly checkup to spot and treat vision problems. Consider red sage. A review of 36
clinical studies found that this herb improved osteoporosis in 80% of cases. It comes in a capsule or can be made into a tea. Check with your health practitioner. Try turmeric. Recent research
found that taking a turmeric supplement for six months signifi cantly improved bone density.
IF ALL ELSE FAILS
If you’ve had a fall, see your physician immediately. A fall
could be an early warning sign of a new or worsening condition, such as an infection. Ask your doctor to evaluate your medications to see if any might contribute to your risk, and ask for specifi c
recommendations to lower your odds of falling again.
Sources: National Institutes of Health; Mayo Clinic;
www.nhsinform.scot; cdc. gov;
hopkinsmedicine.org; bonehealthandosteoporosis. org;
verywellhealth.com;
healthyaging.org
More Adults Are Falling Every Year T
he number of older adults who fall has increased by 1.5% each year, according to a study from the University of Michigan, and leads to an additional 106,000 new injuries. Falls are the leading cause of accident-related deaths in seniors, and more than 32,000 senior deaths are attributed directly to falls. People with heart disease are especially at risk. One study published in the journal Circulation: Cardiovascular Quality and Outcomes found that 60% of people with heart issues have a moderate to high risk of falling. Cardiac conditions that contribute to falls include a type of arrhythmia called ventricular fibrillation that triggers a sudden drop in blood pressure, causing a person to lose consciousness. In addition, a stroke can result in weakness on one side.
92 NEWSMAX MAXLIFE | MAY 2023
PIXELSEFFECT©ISTOCK
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