Falls pose a significant health risk for seniors, particularly in rural communities with limited access to health care and resources. A self-care approach to preventing falls empowers seniors to take proactive measures to reduce their fall risk. This approach emphasizes practical strategies that seniors can implement daily, utilizing community resources and personal initiatives to enhance safety and well-being.
As of the latest data from Canadian health organizations, including the Public Health Agency of Canada, the following statistics provide insights into the risk of falls among seniors:
Prevalence of falls: Approximately 30 per cent of seniors aged 65 and older fall at least once a year. This percentage reflects a substantial portion of the senior population experiencing falls annually.
Fall-related injuries: Falls are a leading cause of injury among seniors, accounting for about 85 per cent of all injury-related hospitalizations in this age group. These falls can result in serious injuries such as fractures, particularly hip fractures.
Impact on health and health care system: Falls contribute significantly to health care costs and can lead to decreased mobility, independence, and quality of life for seniors. They are a major concern for public health due to their impact on both the physical and psychological well-being of older adults.
Hospitalization and mortality: In Canada, falls are a leading cause of hospitalization and can also increase the risk of mortality, particularly when falls result in severe injuries or complications.
Self-Care Strategies
Some self-care strategies such as environmental adjustments can include:
Remove hazards: Eliminate tripping hazards such as loose rugs, clutter, and uneven flooring. Ensure all pathways are clear and well-lit.
Install handrails: Place handrails in critical areas such as stairways, hallways, and bathrooms.
Secure carpets: Use non-slip backing or double-sided tape to secure carpets and rugs.
Lighting improvements: Brighten pathways by installing adequate lighting in all home areas, especially in hallways, staircases, and entrances. Use nightlights in bedrooms, bathrooms, and hallways to provide visibility during nighttime trips.
Using assistive devices: Install grab bars in the bathroom, near the toilet, and inside the shower or tub. Place non-slip mats in the bathtub or shower to prevent slipping.
Physical health and fitness
Exercise programs: Engage in exercises that improve balance and coordination, such as Tai Chi or standing on one leg. Incorporate strength training exercises to build muscle strength and improve stability. Stretching exercises can enhance flexibility and prevent stiffness contributing to falls.
Regular physical activity can include daily walks to improve cardiovascular health, strengthen legs, and maintain mobility as well as activity integration by incorporating physical activity into daily routines, such as gardening or light housework.
Professional guidance: Seeking physical therapy for personalized exercises and fall prevention strategies if needed. If available, participate in local fall prevention programs or workshops.
Review medications
Regularly review medications with healthcare providers to assess their impact on balance and dizziness. Avoid high risk medications and be cautious with those medications that cause drowsiness or dizziness.
Follow instructions: Adhere strictly to prescribed medication regimens and dosages. Avoid self-medication and refrain from taking over-the-counter medications without consulting a healthcare provider.
Vision and hearing care
Eye exams: Schedule regular eye exams to ensure vision correction is up-to-date and detect any vision changes. Where corrective lenses as prescribed and ensure they are up to date.
Hearing tests: Get hearing checked regularly and use hearing aids if prescribed to improve awareness of surroundings. Use hearing aids consistently if prescribed.
Nutrition and hydration
A balanced diet: Consume a diet rich in calcium and Vitamin D to support bone health.
Healthy eating: Include a variety of fruits, vegetables, and lean proteins to maintain overall health.
Hydration: Through regular water intake drink adequate water throughout the day to prevent dehydration, which can affect balance and cognition.
Emergency preparedness
Personal emergency plan: Develop an emergency plan, including contact information for family members and neighbours.
Medical alert systems: Consider using medical alert systems or wearable devices that can call for help in case of a fall or emergency.
Fall response training: Practice safe falling: Learn techniques to minimize injury if a fall occurs, such as rolling with the fall and protecting the head.
Recovery Plan: Have a plan for getting up safely or calling for help if needed.
Community engagement and support
Stay connected through social interaction: Maintain social connections through community groups, clubs, or virtual platforms to reduce feelings of isolation and engage in supportive activities.
Peer support: If available, join local support groups or fall prevention classes.
Local resources - Untilize community services: Take advantage of community services such as transportation assistance, meal programs, and home safety assessments offered by local organizations.
In conclusion, a self-care approach to preventing falls among seniors in rural communities involves empowering individuals to take proactive measures to enhance their safety and well-being. This includes making home safety modifications, engaging in regular physical activity, managing medications, maintaining vision, and hearing health, ensuring proper nutrition and hydration, preparing for emergencies, and utilizing community resources. By doing so, seniors can significantly reduce their risk of falls and improve their quality of life.
Dr. Stephen Ayosanmi is a family physician at the Wells Gray Medical Clinic in Clearwater. Along with his wife and four children, he enjoys living in the North Thompson Valley. His major was in preventative medicine and self care.