Cymraeg
Everyone can fall and falling is a common cause of injury.
When you are a toddler, falling is how you learn what gravity does and how to move your arms, legs and body to balance, crawl, stand, walk and eventually run.
However, as you get older or if you have a long-term health condition, you are more vulnerable so even a ‘simple’ fall can have more serious consequences.
People are more likely to fall if they:
- Have a problem with their balance
- Have weak muscles
- Have any loss of vision (including wearing the wrong glasses)
- Have loss of hearing
- Are taking lots of medications
- Have low blood pressure, which can make people dizzy if they stand too quickly
- Are confused or not paying attention to their surroundings
- Are malnourished
Falls can also occur in perfectly fit and healthy people if:
- The floors are wet or highly polished
- There is not enough light to see properly
- Someone is rushing to get to a destination (e.g. to get to the toilet or answer the phone)
- The floors are not clear of obstacles or are not level (including floor rugs)
- Someone is reaching too far, particularly if they are trying to pick something up from the side or on a self above them
- Ladders or step stools used to reach heights are not properly secured
- They are under the influence of drink or drugs or become dehydrated and therefore faint
- Their movement is restricted so they can’t use their arms and legs to balance (e.g. using elbow crutches)
Having a fall can be very scary and can have a big impact on how safe someone feels in their own home. They can cause a person to lose their confidence and when this happens, people can become withdrawn and stop doing activities that brought them pleasure. Unfortunately, this can make them more likely to have a falls as they might become less active and lead them to lose muscle strength and joint range of movement.
The good news is that there are things that you can do to reduce your risk of falling now!
Stay active
Regular exercise can reduce your risk of falling as it keeps your muscles strong, joints mobile and heart and lungs healthy.
It can be any activity – from going for a to the shops to attending your local gym for keep fit sessions or Tai Chi. The important thing is to do something.
Doing ‘weight bearing’ activity, where you are taking your body weight through your feet and legs are good for bone health.
If you are new to exercise, the Chartered Society of Physiotherapy (CSP) has some information to help you get up and go with six exercises to stay steady
Age UK has some great resources to help get you moving
NHS Choices has information on how much you should be active and links to free exercise videos and fitness tips
Your local community may have groups you could join to provide support as you increase your activity Useful Websites
Eat and drink well
You need energy from good food to keep up your strength and keep active. Not drinking enough will make you dehydrated, which will increase your risk of a fall. Eating well is also a key way to manage bone health and reduce the risk of osteoporosis. If you have osteoporosis, you are at a high risk of breaking a bone if you fall.
Drinking alcohol can lead to loss of co-ordination and increase the risk of fall. Excessive drinking can also contribute to developing osteoporosis.
Royal Osteoporosis Society
Malnutrition
Malnutrition is common and is caused by either an inadequate diet, poor appetite or a problem absorbing nutrients from food. There are many reasons why this might happen, including a recent stay in hospital, a long term health condition, lack of mobility, low income, bereavement or social isolation. The most common sign that you might be at risk of malnutrition is unintentional loss of weight in the last 3-6 months.
BAPEN has developed a simple screening tool you can use along with advice to follow if you are at risk of becoming malnourished.
BAPEN
Take care of your eyes and ears
As we get older, our eyesight changes and we might find our hearing deteriorates. It is very important to monitor this, as your eyesight is important to see clearly and avoid any obstacles. Changes in our hearing can make us unsteady on our feet and dizzy.
If you notice any changes, please book and appointment to get your eyes tested with your local optician or if you have hearing problems, speak to your GP.
Manage your medicines
As you get older, you may find that you need to take one or more medication for a long-term condition. Some medications can make you feel dizzy. You can also feel dizzy or unwell if we do not take medications on time, suddenly stop taking medications or take too much. Because of this, it is important that you understand what why you are taking your medication and when you should take it.
If you are having problems with managing your medicine or you find that your medication does make you feel dizzy or unsteady, it is important that you discuss this with your local pharmacist in your local pharmacy or GP practice or your GP. There may be alternative medications that suit your body and different ways of presenting your medications to make sure you take them at the right time and in the right order.
Age UK have guidance on getting the most from your medicines
NHS Choices have information on the different types of medicine and how medicine become available
Cast a critical eye over your house
There a number of things you can do to improve your safety at home.
- Remove clutter and trip hazards like extension cords, large doorstops, magazine piles etc
- Mop up spills as soon as they happen to prevent slipping later in the day
- Use non-slip maps in the bathroom and rug grips on carpets. If possible, remove the rugs entirely.
- Fit grab rails in the bath, shower and for the toilet
- Make sure your rooms and corridors are well lit – use a night light if you need to get up regularly at night care for a relative or to go to the toilet
For help or information on continence, please visit the Health Board Pelvic Health physiotherapy service
Age UK provide some helpful guides on simple home changes that you could consider
Review your wardrobe
- Wear well-fitting slippers or shoes with good grips and support the heel and ankle
- Try to avoid trailing items of clothes or long skirts/coats that can get caught under your feet walking up and down stairs or steps
- Try using belts or braces to keep clothes in place
- Do not walk in socks or tights on slippery floors
- Learn more about Footwear
Plan ahead
- Do you really need to get up on the stepladder to get into a high cupboard?
- Move cutlery, crockery or equipment you regularly use to a location that means you do not have to bend and stretch to access it
- Ask for help to move furniture and boxes or plan to do gardening, home decorating or cleaning tasks that might be risky with another person
Falls Services
The Falls Prevention Service provides a co-ordinated programme of assessment and interventions for elderly people who have fallen, are worried about falling or have concerns about their balance. You can be referred to the falls service by your GP or health care professional. The Falls Nurse/Therapist will ensure people referred to them receive the most appropriate, timely Multi Factorial Risk Assessment in their own home.
The Falls Team will review:
- Medication
- Continence, nutrition hydration, pain
- Balance, gait, footwear, transfers and walking
- Blood pressure lying/sitting/standing
- Osteoporosis risk factors/fracture history
- Vision, hearing, confusion, disorientation
- Environmental hazards
In some cases, people are referred to a Falls Clinic. This is a Specialist Medical Consultant led clinic, which consists of:
Medical assessment and diagnostics
- Medication review
- Advanced Balance & Gait Assessment
- Onward specialist referrals
To find out more about Frailty service, please review the ABUHB Community Services internet page: Frailty – Aneurin Bevan University Health Board (nhs.wales)
Additional links and information
Avoiding trips and falls at home
Prevention
Avoiding a fall
AskSARA is a web-based resource that may be able to provide additional information and support on your home, getting out and about and support with medications and symptoms that increase you risk of falls
