Falling Down: What Causes It and How to Prevent It
Falling down is a common occurrence that can happen to anyone at any time. However, it can also be a serious and costly problem that can lead to injuries, disabilities, and even death. In this article, we will explore what falling down is, who is at risk of falling down and why, what are the consequences of falling down and how can they be avoided, and what are some effective ways to prevent falling down.
falling down
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Introduction
What is falling down and why is it a problem?
A fall is defined as an event that results in a person coming to rest inadvertently on the ground or a lower level. Falls can be caused by various factors that affect a person's health, environment, or behavior. Falls are a major public health problem that affects millions of people worldwide. According to the World Health Organization (WHO), falls are the second leading cause of unintentional injury deaths globally. Each year an estimated 684 000 individuals die from falls globally of which over 80% are in low- and middle-income countries. Adults older than 60 years of age suffer the greatest number of fatal falls. Moreover, approximately 37.3 million falls severe enough to require medical attention occur each year. Falls can result in physical injuries such as fractures, sprains, bruises, head trauma, spinal cord damage, and internal bleeding. Falls can also cause psychological distress such as fear of falling again, loss of confidence, social isolation, and depression. Falls can also have economic impacts such as medical expenses, loss of income, reduced quality of life, and increased dependence on others.
Who is at risk of falling down and what are the common causes?
While all people who fall are at risk of injury, the age, gender, and health of the individual can affect the type and severity of injury. Age is one of the key risk factors for falls. Older people have the highest risk of death or serious injury arising from a fall and the risk increases with age. This is because older people tend to have weaker muscles, poorer balance, reduced vision and hearing, chronic conditions such as arthritis or diabetes that affect mobility or cognition, and medication side effects that may cause drowsiness or dizziness. However, falls are not inevitable for older people. Many falls can be prevented by addressing the modifiable risk factors that contribute to falls.
Other groups that may have an increased risk of falling include children under 5 years old who are learning to walk or explore their surroundings; pregnant women who experience changes in their body shape and center of gravity; people with disabilities or impairments that affect their movement or perception; people who engage in certain occupations or activities that involve heights or slippery surfaces; and people who consume alcohol or drugs that impair their judgment or coordination.
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The causes of falls can be classified into three categories: personal factors (related to the individual's health, behavior, or abilities), environmental factors (related to the physical surroundings or conditions), and behavioral factors (related to the actions or choices of the individual or others). Some examples of these factors are shown in the table below:
Personal factors
Environmental factors
Behavioral factors
Muscle weakness, balance problems, vision and hearing impairments, chronic conditions, medication side effects
Slippery or uneven surfaces, poor lighting, clutter, obstacles, stairs, rugs, cords, furniture
Lack of physical activity, alcohol consumption, inappropriate footwear, rushing, multitasking, not using assistive devices
It is important to note that falls are often caused by a combination of factors that interact with each other. For example, a person who has poor vision may not notice a wet floor and slip on it; a person who is taking medication that causes drowsiness may not react quickly enough to avoid a tripping hazard; or a person who is wearing high heels may lose their balance on an uneven surface. Therefore, to prevent falls effectively, it is necessary to address all the possible factors that may contribute to falls.
Causes of falling down
Age-related factors
Muscle weakness, balance problems, vision and hearing impairments, chronic conditions, medication side effects
As people age, their body undergoes various changes that may affect their ability to maintain their posture and stability. For example, their muscles may become weaker and less flexible; their joints may become stiffer and more painful; their bones may become thinner and more brittle; their vision may become blurred or distorted; their hearing may become less acute or more sensitive; and their nervous system may become slower or less responsive. These changes can make it harder for older people to walk safely and confidently, especially on uneven or slippery surfaces.
In addition, older people may have chronic conditions such as arthritis, diabetes, heart disease, stroke, Parkinson's disease, dementia, or depression that can affect their mobility or cognition. These conditions can cause pain, stiffness, numbness, tremors, confusion, memory loss, or mood swings that can interfere with their balance and coordination. Furthermore, older people may take multiple medications for their conditions that can have side effects such as drowsiness, dizziness, low blood pressure, blurred vision, or confusion that can increase their risk of falling. Therefore, older people should consult with their health care providers regularly to monitor their health status and manage their medications appropriately.
Environmental factors
Slippery or uneven surfaces, poor lighting, clutter, obstacles, stairs, rugs, cords, furniture
Another common cause of falls is the environment where people live, work, or visit. The environment can pose various hazards that can make people slip, trip, or lose their balance. For example, slippery or uneven surfaces such as wet floors, ice, gravel, or cracks can reduce the friction or stability of the feet; poor lighting such as dimness, glare, or shadows can impair the vision or create illusions; clutter such as toys, clothes, papers, or trash can create obstacles or distractions; stairs such as steps, ramps, or escalators can change the level or direction of the ground; rugs such as carpets, mats, or runners can slide or curl up; cords such as wires, cables, or hoses can entangle or catch the feet; and furniture such as chairs, tables, or cabinets can block the path or cause bumps or bruises.
Therefore, it is important to make the environment as safe and comfortable as possible by removing or securing potential hazards, installing adequate lighting, using handrails and grab bars, arranging furniture and appliances wisely, and keeping emergency numbers handy.
Behavioral factors
Lack of physical activity, alcohol consumption, inappropriate footwear, rushing, multitasking, not using assistive devices
The third category of causes of falls is the behavior of the individual or others. The behavior can influence how well a person can cope with the personal and environmental factors that affect their balance and stability. For example, lack of physical activity can lead to muscle weakness, joint stiffness, poor posture, and reduced endurance; alcohol consumption can impair judgment, coordination, reaction time, and vision; inappropriate footwear such as high heels, flip-flops, or loose-fitting shoes can affect the grip or support of the feet; rushing such as hurrying, running, or jumping can increase the speed or force of the movement; multitasking such as talking on the phone, carrying something, or looking elsewhere can divert the attention or overload the senses; and not using assistive devices such as canes, walkers, or wheelchairs can deprive the person of the extra support or stability they need.
Therefore, it is important to adopt healthy and safe behaviors that can enhance the balance and stability of the person. For example, exercise regularly to improve muscle strength, flexibility, posture, and endurance; check your vision and hearing regularly and wear glasses or hearing aids if needed; review your medications with your health care provider and follow the instructions carefully; limit your alcohol intake and avoid drinking before or during activities that require balance and coordination; wear proper shoes that fit well, have good traction, and support your feet; use caution when walking on unfamiliar or challenging surfaces and slow down or stop if you feel dizzy or unsteady; avoid multitasking and focus on one thing at a time; and use assistive devices if recommended by your health care provider or if you feel more comfortable with them.
Prevention of falling down
Personal strategies
Exercise regularly, check your vision and hearing, review your medications, limit alcohol intake, wear proper shoes, use caution when walking
One of the most effective ways to prevent falling down is to take care of yourself and your health. By doing so, you can reduce the personal factors that may increase your risk of falling. Here are some personal strategies that you can follow to prevent falling down:
Exercise regularly: Physical activity can help you maintain or improve your muscle strength, flexibility, posture, balance, and endurance. It can also help you prevent or manage chronic conditions that may affect your mobility or cognition. You can choose activities that suit your preferences and abilities such as walking, swimming, dancing, tai chi, yoga, or strength training. You can also consult with your health care provider or a physical therapist for a personalized exercise program that meets your needs and goals.
Check your vision and hearing: Vision and hearing are essential for maintaining your balance and awareness of your surroundings. However, they tend to decline with age or due to certain conditions or medications. Therefore, you should have your vision and hearing checked regularly by a professional and wear glasses or hearing aids if needed. You should also keep your glasses clean and updated and avoid wearing bifocals or multifocals when walking on stairs or uneven surfaces.
Review your medications: Medications can have side effects that may affect your balance and coordination such as drowsiness, dizziness, low blood pressure, blurred vision, or confusion. Therefore, you should review your medications with your health care provider regularly and follow the instructions carefully. You should also inform your health care provider of any over-the-counter drugs, herbal remedies, or supplements that you are taking as they may interact with your prescribed medications. You should also avoid taking more than one medication that has the same effect such as sedatives or antihistamines.
Limit alcohol intake: Alcohol can impair your judgment, coordination, reaction time, and vision. Therefore, you should limit your alcohol intake and avoid drinking before or during activities that require balance and coordination. You should also be aware of the effects of alcohol on your medications and consult with your health care provider if you have any questions or concerns.
Wear proper shoes: Shoes can affect the grip or support of your feet and influence your balance and stability. Therefore, you should wear proper shoes that fit well, have good traction, and support your feet. You should avoid wearing shoes that are too loose, too tight, too high, too flat, or too slippery. You should also replace your shoes when they are worn out or damaged.
Use caution when walking: Walking is a simple and beneficial activity that can improve your health and well-being. However, walking can also pose some risks if you are not careful. Therefore, you should use caution when walking on unfamiliar or challenging surfaces such as wet floors, ice, gravel, or cracks. You should also slow down or stop if you feel dizzy or unsteady. You should also avoid distractions such as talking on the phone, carrying something, or looking elsewhere. You should also use assistive devices such as canes, walkers, or wheelchairs if recommended by your health care provider or if you feel more comfortable with them.
Home safety strategies
Remove or secure potential hazards, install adequate lighting, use handrails and grab bars, arrange furniture and appliances wisely, keep emergency numbers handy
Another effective way to prevent falling down is to make your home as safe and comfortable as possible. By doing so, you can reduce the environmental factors that may increase your risk of falling. Here are some home safety strategies that you can follow to prevent falling down:
Remove or secure potential hazards: Potential hazards are anything that can make you slip, trip, or lose your balance in your home. They include slippery or uneven surfaces such as wet floors, ice, gravel, or cracks; poor lighting such as dimness, glare, or shadows; clutter such as toys, clothes, papers, or trash; obstacles such as cords, rugs, furniture, or appliances; and stairs such as steps, ramps, or escalators. You should remove or secure these hazards by cleaning up spills immediately; using mats or rugs with non-slip backing; taping down or hiding cords; moving furniture or appliances away from walkways; and installing handrails or ramps on stairs.
Install adequate lighting: Adequate lighting can help you see clearly and avoid potential hazards in your home. You should install adequate lighting in all areas of your home especially in hallways, stairs, bathrooms, and bedrooms. You should also use lamps, nightlights, or flashlights to provide extra lighting when needed. You should also avoid sudden changes in lighting such as turning on or off lights abruptly or moving from a bright to a dark area.
Use handrails and grab bars: Handrails and grab bars can provide you with additional support and stability when you are moving around your home. You should use handrails and grab bars in areas where you may need extra help such as stairs, bathrooms, and bedrooms. You should also make sure that the handrails and grab bars are sturdy, secure, and easy to reach.
Arrange furniture and appliances wisely: Furniture and appliances can affect the space and accessibility of your home. You should arrange furniture and appliances wisely to create a comfortable and convenient environment for yourself. You should avoid placing furniture or appliances too close to each other or to walkways; you should leave enough space for you to move around freely; you should place frequently used items within easy reach; and you should avoid placing items on high or low shelves that may require bending or stretching.
Keep emergency numbers handy: Emergency numbers are important for you to contact help in case of a fall or any other emergency. You should keep emergency numbers handy in your home such as on your phone, on your fridge, or near your bed. You should also inform your family, friends, or neighbors of your emergency numbers and ask them to check on you regularly.
Community strategies
Participate in fall prevention programs, seek professional help if needed, report unsafe conditions, wear protective gear when appropriate
The final way to prevent falling down is to engage with your community and seek support from others. By doing so, you can benefit from the resources and services that your community can offer to help you prevent falls. Here are some community strategies that you can follow to prevent falling down:
Participate in fall prevention programs: Fall prevention programs are organized activities that aim to educate, motivate, and empower people to prevent falls. They may include information sessions, workshops, screenings, assessments, exercises, or social events. They may be offered by various organizations such as health care providers, senior centers, community centers, or fitness clubs. You should participate in fall prevention programs that suit your interests and needs and learn from the experts and peers who can share their knowledge and experience with you.
Seek professional help if needed: Professional help is available for you if you have any concerns or difficulties that may affect your balance and stability. You should seek professional help if needed from qualified health care providers such as doctors, nurses, pharmacists, physical therapists, occupational therapists, or podiatrists. They can provide you with medical advice, diagnosis, treatment, or referral that can help you improve your health and well-being. They can also prescribe or recommend assistive devices such as canes, walkers, or wheelchairs that can help you move around safely and comfortably.
Report unsafe conditions: Unsafe conditions are anything that can pose a risk or threat to your safety or the safety of others in your community. They include broken sidewalks, potholes, loose railings, missing signs, faulty lights, or spilled liquids. You should report unsafe conditions to the responsible authorities such as the city council, the property manager, or the utility company. You should also alert other people of the unsafe conditions and avoid them if possible.
Wear protective gear when appropriate: Protective gear is any equipment or clothing that can protect you from injury or harm in case of a fall or any other accident. They include helmets, gloves, pads, braces, or vests. You should wear protective gear when appropriate for your activity or situation such as biking, skating, skiing, or working. You should also make sure that the protective gear fits well, is in good condition, and meets the safety standards.
Conclusion
Summary of main points
Falling down is a common and serious problem that can affect anyone at any time. However, it can also be prevented by addressing the personal, environmental, and behavioral factors that contribute to falls. By taking care of yourself and your health, making your home safe and comfortable, and engaging with your community and seeking support from others, you can reduce your risk of falling down and enjoy a better quality of life.
Call to action and recommendations
We hope that this article has provided you with useful information and tips on how to prevent falling down. We encourage you to take action and implement the strategies that we have suggested in this article. We also recommend that you share this article with your family, friends, or neighbors who may benefit from it. Together, we can create a safer and healthier environment for ourselves and others.
FAQs
Here are some frequently asked questions (FAQs) about falling down and how to prevent it:
Q: How common are falls among older adults?
A: Falls are very common among older adults. According to the Centers for Disease Control and Prevention (CDC), one out of four older adults (aged 65 years or older) falls each year in the United States. Among older adults, falls are the leading cause of fatal and nonfatal injuries.
Q: What are some signs that I may have a balance problem?
A: Some signs that you may have a balance problem include feeling dizzy, lightheaded, or faint; feeling unsteady or wobbly; having difficulty walking straight or turning; stumbling or tripping frequently; needing to hold onto something for support; or having trouble seeing clearly or hearing well. If you experience any of these signs, you should consult with your health care provider as soon as possible.
Q: What are some exercises that can improve my balance and stability?
A: Some exercises that can improve your balance and stability include standing on one leg, walking heel to toe, stepping over objects, shifting your weight, reaching for objects, or standing up and sitting down. You can also try activities that involve coordination and rhythm such as dancing, tai chi, yoga, or martial arts. You can do these exercises at home, at a gym, or at a class with an instructor. You should start slowly and gradually increase the difficulty and duration of the exercises. You should also make sure that you are comfortable and safe while doing the exercises.
Q: How can I make my bathroom safer to prevent falls?
A: The bathroom is one of the most common places where falls occur in the home. You can make your bathroom safer by following these tips: use a non-slip mat or stickers in the tub or shower; install grab bars near the toilet, tub, or shower; use a shower chair or bench if you have difficulty standing; lower the water temperature to avoid scalding; keep the floor dry and clean; keep toiletries and towels within easy reach; and use a nightlight or flashlight if you need to use the bathroom at night.
Q: How can I prevent falls when I go out?
A: When you go out, you should be aware of the potential hazards that may cause you to fall and take precautions to avoid them. You should also follow these tips: plan your route and choose well-lit and even paths; wear appropriate clothing and footwear for the weather and terrain; carry a cell phone or a whistle in case of emergency; use a cane, walker, or wheelchair if needed; ask for help if you need it; and be alert and attentive to your surroundings.
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