More balance. Tips and advice on preventing everyday falls. Engelska

Transcription

1 More balance Tips and advice on preventing everyday falls Engelska

2 Tips and advice on preventing everyday falls Balansera mera översättning till engelska

3 This publication is protected in accordance with the Copyright Act. The source must be stated for quotes. Reproduction of images, photographs and illustrations requires the author s permission. Photography Johan Eklund och Lasse Forsberg Illustrations Martin Ek Publicerad november 2016

4 Innehåll 8 simple habits to avoid falls... 5 Find your balance in the fridge... 6 Eating well makes you stronger... 6 As you grow older, you need more protein and fat... 6 A reduced appetite is common... 7 Smoothies... 7 Some tips about food:... 8 Find your balance with exercise and training... 9 Exercise makes you stronger... 9 Examples of types of exercise...10 Start by doing something that appeals to you...10 Wear the right shoes!...10 Simple exercises you can do at home...11 Heel raises...11 Sit-to-stand...12 Tandem stance...12 Walking sideways...13 Standing on one leg with support...13 Find your balance in the medicine cabinet The body processes medicines differently depending on age...14 Some medicines can increase the risk of a fall...14 Be sure to ask your doctor about the medicines you take...15 Pay attention to the effects your medicines have simple tips to reduce the risk of falls... 16

5 Did you know that falls are the leading accidental cause of death, hospital admissions and A&E visits each year? Many of the people who suffer these accidents are elderly. Today we know that it is possible to prevent some accidental falls. You can help to reduce your risk of falling by eating smart, exercising and keeping your medication up to date. This brochure provides tips and advice on diet, exercise and medication. It also includes examples of some simple exercises that strengthen the leg muscles and so improve your balance. 4 TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS

6 8 simple habits to avoid falls There are many simple things that you can do to prevent falls and the potential consequences of falls. Here is a list of tips that can help you to feel steadier on your feet. 1. Get regular exercise. Choose activities that challenge your balance and strengthen your bones, for example, dancing, Tai Chi, badminton or other group activities. Walking up stairs is good exercise! 2. Try to eat oily fish a couple of times a week and drink milk, sour milk (fil) or yoghurt, which contain vitamin D and calcium. Eat something high in protein at each meal, for example, meat, fish, beans, eggs or dairy products. 3. Remember to drink fluids both at mealtimes and in between meals. You may need to drink more on warm days. Some medicines affect the ability to feel thirst. 4. Ask your doctor about the side effects of your medication. Certain medicines can make you feel tired and affect your balance. If you notice any effects, be sure to tell your doctor. Your doctor may be able to alter the dose or change your medicine to one that does not have these side effects. 5. Contact your local health centre if you have had a fall or are worried about falling. There can be a number of reasons for having a fall, but there are also many ways in which healthcare services can help you to feel safer. 6. Get your sight and hearing checked regularly. Vision and hearing problems affect balance and coordination. Get checked out if you notice that you are finding it more difficult to hear or if you have earache. 7. Take care of your feet. Problems with your feet, particularly those that cause pain, can affect your balance. If you have problems with your feet, tell your doctor or get help from a chiropodist. 8. Try to ensure that there is no risk of you tripping over cables or rugs at home. Make your home safer by having good lighting. TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS 5

7 Find your balance in the fridge Balanced eating habits in combination with exercise are a good way to maintain muscular strength and balance. Eating well makes you stronger Food provides your body with energy and nutrients and strengthens muscles and bones. What we have in our fridge and cupboards is important for counteracting the effects of natural changes that come with age and those that can be caused by illness and medication. It is important to eat well and be physically active throughout your life, giving you a good starting point from which to age as healthily as possible. We start to lose muscle mass naturally as early as our thirties if we don t do anything about it, and muscle loss speeds up after the age of 50. Research shows that the body s nutritional status has the greatest impact when it comes to the risk of falling. It is important that you eat enough nutritious food to help keep your body healthy and to maintain muscular strength. As you grow older, you need more protein and fat Elderly people need food that contains a slightly higher proportion of protein, vitamin D and fat than younger people do. It is important that your diet contains good quality sources of energy, particularly if you eat smaller portions. 6 TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS

8 These are things you need to be having every day Different types of fat from, for example, rapeseed oil or olive oil, cooking fat, oily fish, dairy products or nuts. A range of carbohydrates for example, bread, grains, potatoes and pasta. Preferably choose wholegrain products, such as whole rolled oats and crispbread. Protein at every meal for example, eggs, cheese, fish, chicken, meat or dairy products. Beans, chickpeas and lentils are also high in protein. Vegetables, root vegetables, fruit and berries, which are particularly good sources of vitamins and nutrients. A reduced appetite is common As we get older it is common to experience some loss of appetite. One reason may be medication you are taking. Another reason may be that something which used to taste good no longer tastes as good. A third reason may be a lack of company at mealtimes. This can cause people to lose the desire to both prepare and eat meals. Perhaps this is true in your case, but you should still try to eat at least three times a day. It is a good idea to also have a few snacks each day. Smoothies Here is a recipe for a delicious and nutritious drink for between meals: 100 ml frozen berries, 1 banana, 100 ml yoghurt, 50 ml milk Peel the banana and break into chunks. Combine with the frozen berries, yoghurt and milk. Blend to a foaming drink in a food processor or mixer, or use an electric whisk. Pour into an attractive glass. Drink and enjoy. Other examples of snacks include yoghurt, quark, nuts, avocados and/or fruit. TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS 7

9 Some tips about food: Watch out for any unintentional weight loss. Could this be because food doesn t appeal to you any more? This may be due in turn to your medication. Medicines can also give you a dry mouth or a stomachache or make you feel dizzy or sick. Get help if you are having problems like this! This is important because if you lose weight, you also lose muscle mass. This in turn can make it harder for you to balance. Don t neglect mealtimes take time to eat! Don t leave too long between meals. Have snacks during the day. Try to include all the essential building blocks in meals during the day: protein, fat, carbohydrates, fruit and vegetables. You can use the food circle or the plate model to help you choose meals that are both delicious and healthy. It is a good idea to serve vegetables and root vegetables warm with a knob of butter or a drizzle of oil. The fat helps your body to absorb fat-soluble nutrients. Ensure that the food looks good and is colourful. This increases appetite because we also eat with our eyes. What s more, colourful foods are also nutritious. If you eat semi-prepared meals or ready meals, try to choose ones that use natural ingredients. Try to consume a little more fat and protein than you may be used to, as you need more of these as you get older. If you are 70 or over, it can actually benefit you to carry a couple of extra kilos. 8 TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS

10 Find your balance with exercise and training There are countless studies which show that physical activity and balance exercises prevent injuries that can result from a fall. If you have exercised your whole life continue to do so! If you are thinking of starting well done! The good news is that it is never too late to start exercising in order to increase muscular strength and improve balance. Exercise makes you stronger Research has shown that everyone, even the very elderly, can increase their muscular strength through strength or resistance training. And the best thing about this is that it doesn t take too long until you start seeing results. Exercise has the same effect whatever your age. As your muscular strength increases, the risk of you having a fall and the risk of being seriously injured if you are unlucky enough to have a fall both decline. Balance training is also an important factor in helping to reduce the risk of falls. A lot of factors have to come together to ensure good balance: the vestibular apparatus (balance organs) in your ears, sensors in your skin, and joint and muscle function. Physical activity helps to improve these abilities. Another positive effect of exercise is better sleep, which is important for your overall health. TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS 9

11 Examples of types of exercise Exercise should be weight-bearing, i.e. you should move your own weight each time you take a step. Examples of weight-bearing activities are Tai Chi, dancing and walking up and down stairs. Walking for 30 minutes a day is a good form of exercise. In order to have an effect on bone density, it is a good idea to combine walking with other activities like strength training, for example. Two sessions of strength training a week are an excellent complement to everyday exercise. Start by doing something that appeals to you For untrained muscles, even the shortest walk or the simplest exercise is better than nothing at all. Consider your own situation and options, and go with what feels good. Wear the right shoes! Wear the right shoes for the right activity. Shoes with a heel cup and a solid non-slip sole will make walking safer. Put ice grips on your shoes when it is slippery outside. You can also get shoes with built-in ice grips. Many people opt to walk with walking poles. In winter it is a good idea to fit them with ice tips. If you require a walking aid, you can contact your local health centre. 10 TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS

12 Simple exercises you can do at home More sports centres and pensioners organisations are offering senior exercise sessions and other activities adapted for the elderly. But you can also exercise on your own. Here are some examples of exercises that you can do to strengthen your leg muscles and improve your balance. Heel raises Stand up straight with your feet hip-distance apart and hold on to something for support (kitchen counter, a rollator (walker) with the brake applied or a stable piece of furniture). Rise up quickly onto your toes, putting your weight on your big toes. Avoid locking your knees. Slowly lower your heels. Start with 10 repetitions and gradually increase the number to 20 as you get more confident. You can increase the level of difficulty by not resting your hand on anything. These exercises are inspired by the Otago exercise programme that originated in New Zealand. A structured exercise concept that primarily aims to improve strength and balance. TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS 11

13 Sit-to-stand Sit towards the front of the chair. Sit with your back straight. Lean your body forward slightly. Stand up (you can use the chair/your thighs for support if needed). Before you sit down, check where the chair is behind you. Sit down (you can use the chair/your thighs for support). Start with 5 repetitions and gradually increase the number to 10 as you get more confident. You can increase the level of difficulty by using a lower chair. Tandem stance Stand up straight next to a support of some kind (kitchen counter or a stable piece of furniture). Place one foot immediately in front of the other, so that your feet are in a straight line. Look forward and balance in this position for 10 seconds. Place the second foot in front and balance in this position for a further 10 seconds. If this feels difficult: Start by putting your feet together. You can increase the level of difficulty by not resting your hand on anything and by continuing to walk as if along a line forwards and backwards. 12 TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS

14 Walking sideways Stand up straight and facing a support of some kind (preferably a kitchen counter or a chest of drawers). Walk sideways without rotating your hips. Repeat in both directions. Start by doing 3 steps and gradually increase the number of steps to 10 in each direction. You can increase the level of difficulty by not resting your hand on anything. Standing on one leg with support Stand close to your support and hold on to it if you need to. Stand up straight and lift one foot off the floor. Hold this position for 10 seconds. Repeat on the other leg. You can increase the level of difficulty by not resting your hand on anything, by trying not to rest the raised leg against the other one, and by increasing the length of time you hold the position. You can also try shutting your eyes. TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS 13

15 Find your balance in the medicine cabinet Some medication can increase your risk of a fall, for example, by making you tired or dizzy. It is therefore important that you know how your medication works, both on its own and in combination with any other medication you might take. This is something you can ask your doctor about. It is particularly important that you ask about this if you have to see a number of different doctors. You can also ask your pharmacist. The body processes medicines differently depending on age As you get older, how the body processes medicines changes. Medicines may, for example, stay longer in the body of an older person than in a younger person. This can mean that the effect the medicine has lasts longer, but also that the amount of medicine builds up in the body, becoming too high. A potential consequence of this is an increased risk of a fall. Some medicines can increase the risk of a fall Sedatives and tranquillisers increase the risk of a fall. The same is true of medicines used to treat depression and sleeping pills. Strong painkillers, such as morphine, including morphine patches, also increase the risk of a fall, as 14 TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS

16 do some heart medications. A combination of painkillers, antidepressants and sedatives or sleeping pills can lead to a very high risk of fall injuries. Be sure to ask your doctor about the medicines you take A lot of studies around the world have found that medication can be the cause of elderly people falling and injuring themselves. In order to stop this happening to you, here are some tips on questions about your medication that you can ask your doctor. Don t be worried about being thought of as difficult. This is about your body and your health and you are perfectly entitled to ask questions if you have any. Why do I need this medicine? Is there any alternative to having this medicine? If there is no alternative what should I consider? I m already taking several different medications. Can I arrange a medication review? Does this medicine increase the risk of me having a fall, for example, by making me dizzy? Can this medicine increase the risk of me having a fall if I take it together with other medicines? Pay attention to the effects your medicines have Try to pay attention to the effects that your medicines have. It can be a good idea to keep a list of any effects when you start taking a new medication. Make a note too of any side effects you experience, for example, feeling dizzy or any discomfort. These notes make it easier to see whether there is any link between the medicine and your experiences. It is important that you also tell your doctor about any experiences you have. Your doctor may need to alter the dose or change your medication. TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS 15

17 8 simple tips to reduce the risk of falls It is easy to make your home safer and reduce your risk of having a fall. Here are some tips on potential improvements. 1. Do the edges of rugs stick up? Do you need non-slip backing under the rugs? 2. Are there trailing cables in places where you risk tripping over them? Is it possible to run cables along the walls? 3. Is your lighting good enough? Do you need nightlights? Is there good lighting on the stairs? 4. Cordless telephone or mobile phone. Carrying a telephone around enables you to get help more quickly if you do have an accident. 5. Are doorsills or thresholds a problem? Is it possible to remove them? 6. Are items you use frequently kept within easy reach? These may be items that you occupy yourself with, use in the kitchen or need regularly. 7. Is there something you can sit on when putting your shoes on or taking them off, or if you just need a rest? 8. Avoid slipping in the bathroom. Wet floors are slippery floors. Putting a non-slip mat in the bath or shower can help, and have a non-slip mat on the floor as well to stand on after a bath or shower. Do you need a shower stool or bath seat? It can be difficult to change curtains, ceiling lights and smoke detector batteries. If you want to do this yourself, use a sturdy stepladder instead of climbing up onto a chair. Or ask for help many municipalities have a home help service that can take care of such things. 16 TIPS AND ADVICE ON PREVENTING EVERYDAY FALLS