How to reduce the risk of falls

Fractures occur in the elderly because of skeletal fragility and increased risk of falls. Some risk factors for falls in elderly people include poor muscle strength, postural instability, visual impairment, use of certain medications causing dizziness and drowsiness, and indoor and outdoor hazards. Therefore, for the aged population, effective prevention involves identifying and modifying risk of falls, combined with regular weight-bearing exercise, and a healthy diet and lifestyle. Any bone will break if the force is strong enough, but reducing the impact of the force may prevent fracture.

Once one fracture has occurred, the chances of having another fracture are much higher compared to someone who has not had any fractures. This 'cascade effect' means that women who have suffered a fracture in their spine are over 4 times more likely to have another fracture within the next year, compared to women who have never had an osteoporotic fracture. Hip protectors have been developed to reduce the impact of trauma and protect the bone when a fall occurs from a standing position. Studies have demonstrated the protective value of hip protectors worn by vulnerable older women and men who have already sustained a fracture, particularly those in nursing homes.

• Do regular physical activity, including exercises for balance, strength and posture
• Consider attending a 'falls prevention' or 'falls and balance' class or clinic
• Make sure that your home is well lit so you can see where you are going at all times
• Have your eyes tested yearly by an optometrist
• Minimize potential hazards around your home
• Use a walking aid if needed for balance
• Consider installing handrails by stairs, baths, toilets
• Maintain a healthy diet that includes fresh fruit and vegetables and calcium-rich foods
• Talk to your doctor if you suffer from dizziness or feel unsteady at times
• Review all medications with your doctor on a regular basis
• Wear shoes with a broad heel and non-slip soles
• Choose shoes that offer good foot support
• If you wear glasses, make sure you use them as directed, and be careful when going up and down stairs if you wear bifocals or trifocals
• Wear sunglasses outside to minimize glare and squinting.
  (Adapted from Osteoporosis Australia)

Floors: Try to keep furniture in its usual place, remove cords, loose wires and clutter. Ensure that rugs and mats are securely fixed and smooth.
Bathrooms: Install handrails and a nonskid mat or tape in the bath or shower.
Lighting: Keep steps, entries and halls well lit. If you get up during the night, turn on lights.
Kitchen: Clean spills immediately and near the sink and stove install nonskid rubber mats.
Stairs: As well as ensuring clear lighting, check that treads and handrails are secure.