As I coped with Huntley’s recent ice storm on the morning of Tuesday, March 3, I was reminded of my recent horrific fall on black ice, which took place five days before Thanksgiving 2014.
The sudden slip sent me air-bound with no time for my wrists to break the fall. I landed outside my front door on the edge of the first step made of stone pavers.
The real culprit in this disaster, which broke my 8th thoracic vertebrae, was my extremely poor choice of outdoor foot apparel, my worn-out slippers.
This fiasco was mistakenly created to ensure my quick retrieval of the morning’s daily newspaper, or so I thought. It seems that black ice can sneak up on us even from a night rain that chooses to freeze on a cold pre-dawn surface. No snow has to be present!
Because winter is not entirely over and because some outside falls can be the result of slips on watery pavements as well (just ask Resident Bruce Hofstetter about his problem slip), I now feel prompted to revisit my September 2011 Health & Wellness article on the subject of “Maintaining Our Balance/Equilibrium.”
Here then are direct quotes from my previous column:
In addition to our five traditional senses, equilibrioception or balance is now being recognized amongst a field of five newer senses. Balance is the body’s ability to remain stable and coordinated as you move and carry out tasks throughout the day. To do this, the body relies on a host of senses to keep from becoming unbalanced and falling over.
In the inner ear is found the labyrinth, one of the most important parts of this cooperative effort, as it is able to sense all motions. Eyesight, touch, muscle sensory, as well as the central nervous system, also assist in coordinating balance.
The problem that exist as we age is that numerous medical conditions and medications can mess up the signals sent from the inner ear to our brains with the result of dizziness and problems with balance.
In the U.S., one in three people over the age of 40 suffer from such issues. For those over the age of 40 with balance issues, their risk of falling is as much as 12 times greater than that of the rest of the population, according to research from John Hopkins University.
For those over the age of 80, balance issues make their risk for falls more than 20 times that of people in their 40s. Falls can result in disability for anyone, but most likely to be injured by a fall are seniors. In fact, falls are the number one cause of nonfatal and fatal injuries amongst those 65 and older, and roughly 40% of all hospital admissions for seniors are because of falls.
Furthermore, studies by the Agency for Healthcare Research and Quality have found that seniors go to emergency departments 2 million times each year due to falls at a cost of more than $19 billion dollars per year…. Of those who go to the emergency department, more than 40 percent have experienced a fracture, and of those with a fracture, 50 percent are hospitalized.
While aging causes all of our senses to worsen, researchers have found that specific conditions put seniors at greater risk for falls: 1. stroke, 2. dementia, 3. walking and balance disorders, 4. muscle, ligament, and tendon weakness in the legs, ankles, and feet, 5. use of assistive devices to get around, 6. a history of falling in the past, and 7. vision problems. Plus pain killers, blood-pressure-reducing drugs, and drugs for reducing inflammation, among other meds, also contribute to balance problems.
My friend and Sun City resident, Joan Souchek, recently completed over three weeks in two hospital locations as a result of surgery and the need for equilibrium rehabilitation therapy. During this time, Ms. Souchek underwent 4 hours of daily exercise to strengthen her balance skills.
Joan tells us, “I am now walking by myself most of the time with the therapist hanging onto the back of my belt. While my balance is still slightly to the left, I am now walking with increasing independence from the walker.”
To avoid the needless pain and disability that comes with major falls, Alexian Brothers Health System contributes advice for preventing these accidents in their 2015 January-April newsletter. To prevent falls outside, especially in inclement weather, they advise: 1. Check the traction on footwear (something that I obviously was erroneous in not doing on that fateful November day), 2. Keep salt and a shovel in the house (attached garage), 3. Check outdoor railings for sturdiness in preventing a slip, 4. Have a plan for how to get help from a possible future fall, 5. Slow down; there’s no need to rush, 6. Strengthen your legs through exercise to help in initially preventing the fall.
In the same publication, Alexian Bros. offers other general tips to prevent falls (inside and outside): 1. Have your eyes checked to make sure you don’t trip over things you do not see, 2. Stay active; daily physical activity increases strength, flexibility and balance, 3. Make sure your shoes are sturdy and comfortable, 4. Keep electrical cords out of areas where you walk, 5. Keep floors clear of clutter, 6. Get rid of throw rugs at home, 7. Put night lights in areas where you walk at night, and 8. Keep pets out of areas where you walk.
I recently read that some seniors, to avoid unnecessary tripping, opt to add a tiny bell on a pet’s collar so that the owners can hear the cat or dog as he/she moves around in their homes. Also, if at all possible, especially walking a larger dog, try to have both hands on the leash for a more stabilizing factor in controlling the animal’s placement and to maintain your own balance.
My 2011 article made these additional suggestions:
1. Discuss your own risk factors with your doctor, who may perform screening tests to evaluate your risk of falling. He may also recommend safety products to help you walk better.
2. Install grab bars in the bathrooms and anti-slip strips there and on highly polished floors.
3. Ask your doctor or pharmacist to review all of your meds, which may be causing dizziness or confusion.
4. Practice good posture. If slumped forward in posture, your balance has already been compromised.
5. Add vitamin a D supplement to your diet. Older adults who do so may reduce their chances of falling by 19 percent, according to eight combined studies in the British Medical Journal.
6. Most important, get your doctor’s permission to exercise! Exercises that improve balance and coordination, such as yoga, (tai chi), and dance, as well as all sports and senior balance training exercise programs, can be extremely helpful!
