Fall Prevention Month: Taking Action

Falls are one of the leading causes of injury among older Canadians, with nearly 20-30% of seniors experiencing one or more falls each year. In fact, falls account for 85% of injury-related hospitalizations in seniors and are responsible for 95% of all hip fractures (Public Health Agency of Canada, 2021). Fortunately, many of these falls can be prevented. Taking proactive steps to create a safe environment, maintain a healthy lifestyle, and use assistive devices can make a significant difference in preserving your independence, well-being and bring peace of mind.

Understanding Your Risk and Making Your Home Safer

As we age, several factors contribute to an increased risk of falls. Common causes include reduced muscle and bone strength, poor balance, impaired vision or hearing, and unsafe home environments. By addressing these factors, you can take charge of your safety.

Here are some practical strategies to prevent falls and promote a secure, independent life, and greatly reduce your chances of falling.

Bathroom:

• Use non-slip mats in the shower or tub, and install grab bars near the toilet and bath.

• Consider a raised toilet seat or bath seat to ease sitting and standing.

• Wipe up moisture immediately to prevent slipping.

Living Room and Bedroom:

• Remove clutter, including loose cords, scatter mats, and other obstacles.

• Place night lights in hallways and bedrooms, and keep a lamp within easy reach of your bed.

• Get up slowly from chairs and beds to avoid dizziness.

Kitchen:

• Store items in easy-to-reach places, especially heavy items.

• Use a stable step stool with a handrail if you need to reach high shelves.

• Clean up spills promptly and use non-slip floor wax.

Stairs and Entrances:

• Keep stairs well-lit and install secure handrails on both sides.

• Clear outside walkways of ice, snow, and leaves to prevent slips.

• Avoid rushing on stairs and remove reading glasses if they interfere with your vision.

Exterior Safety:

• Make sure paths and entrances are in good repair.

• Put away tools and equipment when not in use to avoid tripping.

Illuminate Your Space

• Proper lighting helps you see potential hazards. Place night lights in high-traffic areas like bedrooms, hallways, and bathrooms.

• Position a lamp near your bed, and consider installing glow-in-the-dark switches or motion-sensor lights for additional visibility (Health Canada, 2023).

• Ensuring sufficient lighting in areas frequently traveled, such as bedrooms and hallways, is crucial to reducing nighttime falls (Health Canada, 2023).

Discuss Fall Risks with Your Healthcare Provider

Discussing your risk factors with your healthcare provider is the first step in creating a personalized fall prevention plan. They may examine your medications, health history, and recent instances of falls to pinpoint areas of risk. For example, certain medications, like sedatives or antihistamines, can cause drowsiness or dizziness, making falls more likely (Mayo Clinic Staff, 2023). Adjusting your medication may be part of your fall prevention strategy.

Prioritizing your Health

Maintaining a healthy lifestyle strengthens your body and keeps you steady on your feet. This includes nourishing meals, regular exercise, and proper medication use.

Eat Nutritious Meals:

• Eating balanced meals with plenty of fruits and vegetables maintains your energy and balance.

• Avoid skipping meals, as low blood sugar can cause dizziness and weakness.

Stay Active:

• Regular exercise strengthens muscles, enhances flexibility, and boosts balance—key elements for reducing fall risk. Activities such as tai chi, walking, and water workouts are excellent choices that foster mobility and balance (Sherrington et al., 2020).

• Exercise programs focusing on balance and coordination have been shown to significantly reduce fall risk among older adults (Sherrington et al., 2020).

• Consult with your doctor before beginning any new exercise routine. If you’re unsure about exercising due to fall concerns, ask your healthcare provider for a physical therapy referral. A physical therapist can develop a personalized exercise program that supports strength and stability.

Get Regular Check-Ups:

• Annual vision and hearing tests are crucial. Any impairment in sight or hearing can increase your risk of falling.

• Speak with your healthcare provider about potential side effects of medications, as some can cause dizziness or drowsiness.

Use Medications Wisely:

• Consult your doctor or pharmacist on side effects and interactions of all medications, including over-the-counter drugs.

• Avoid mixing alcohol with medications, as it can increase fall risk by causing sleepiness or dizziness.

Choose Footwear that Prioritizes Stability

Wearing supportive, non-slip shoes can prevent many household slips and trips. High heels, slippers, or slick-soled shoes may feel comfortable but can increase your fall risk. Invest in shoes that are sturdy, flat, and have non-skid soles, reducing joint discomfort and enhancing stability (Public Health Agency of Canada, 2021).

Nonslip, supportive footwear has been recommended to mitigate the risk of falls by promoting better balance and reducing slips (Public Health Agency of Canada, 2021).

Embracing Assistive Devices for Safety

Assistive devices such as canes, walkers, handrails, and grab bars provide extra support when moving around your home. Assistive devices, when used appropriately, can provide added stability, significantly lowering the risk of falls among seniors (World Health Organization, 2021). Occupational therapists can assess your living space and recommend solutions tailored to your needs. While some assistive devices may require installation, the long-term benefits to your safety and independence make them worthwhile investments (World Health Organization, 2021).

Using safety aids doesn’t mean giving up independence; instead, it enhances it by reducing your risk of falls. Tools like canes, walkers, or grab bars make it easier to navigate your environment securely.

Safety Aids:

• Ensure any assistive devices, like canes or walkers, are properly fitted and have rubber tips for added grip.

• Wear comfortable, non-slip footwear both indoors and outdoors.

• Use gadgets like reachers, anti-skid shoe soles, and hip protectors for added support.

If You Do Fall: What to Do

• Despite taking precautions, falls can happen. Knowing how to handle a fall can prevent further injury.

• Try to land on your buttocks to reduce impact on fragile joints.

• Take a moment to assess any injuries before getting up, and seek help if needed.

• Above all, don't let fear of falling prevent you from staying active; maintaining strength and mobility is your best defense against future falls.

Conclusion: Staying Safe and Independent

In Canada, falls are an increasingly urgent health issue among older adults, yet these risks are manageable with the right steps. By incorporating simple fall prevention practices—ranging from safe footwear to proper lighting—you can maintain independence and stay safe. Each small change is an investment in your long-term health, peace of mind, and quality of life. With just a few adjustments, you can prevent falls and promote a safer, healthier life. Fall prevention is an investment in your freedom, independence, and peace of mind.

How BarWell Care Can Support Your Fall Prevention Goals

At BarWell Care, our compassionate team of healthcare providers, including skilled nurses and personal support workers (PSWs), is committed to helping seniors live safely and independently at home. Our caregivers are trained to assess your unique fall risk factors and implement preventive measures tailored to your environment and lifestyle. We can assist with home modifications—such as organizing clutter, securing rugs, and ensuring optimal lighting—while guiding you in safe practices throughout your daily routines. Additionally, BarWell Care staff can provide support with medication management, which is crucial for minimizing side effects that may increase fall risks. Through personalized care plans, mobility assistance, and coordination with healthcare providers, BarWell Care empowers seniors to enjoy a secure and active life at home, prioritizing both safety and independence.

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References

Health Canada. (2023). Lighting and fall prevention in older adults. Retrieved from https://health-infobase.canada.ca/falls-in-older-adults/

Mayo Clinic Staff. (2023). Fall prevention: Simple tips to prevent falls. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/fall-prevention/art-20047358

National Institute on Aging. (2022). Preventing Falls at Home: Room by Room. Retrieved from https://www.nia.nih.gov/health/falls-and-falls-prevention/preventing-falls-home-room-room

Public Health Agency of Canada. (2021). Seniors' falls in Canada: Second report. Retrieved from https://www.canada.ca/en/public-health/services/publications/healthy-living/seniors-falls-canada-second-report.html

Sherrington, C., Fairhall, N., Wallbank, G., Tiedemann, A., Michaleff, Z., Howard, K., & Clemson, L. (2020). Exercise for preventing falls in older adults: An updated systematic review and meta-analysis. Journal of Physiotherapy, 66(1), 4-15. https://www.phrp.com.au/wp-content/uploads/2014/10/NB10056.pdf

World Health Organization. (2021). Preventing falls in older people. Retrieved from https://www.who.int/news-room/fact-sheets/detail/falls#:~:text=Prevention%20strategies%20should%20emphasize%20education,effective%20policies%20to%20reduce%20risk.