What can I do to stay independent and reduce my risk of falling again?

Transcription

1 What can I do to stay independent and reduce my risk of falling again? Every year about a third of people over 65 slip, trip or fall over. Some falls can result in a broken bone or fracture. Sometimes a fall can drain your confidence and make you afraid of falling again. For more information or advice in other languages contact: fallsprevention@telford.gov.uk or call Even if you feel that your fall can t be explained there are changes you may want to consider. We hope the information in this booklet helps you to stay steady on your feet. Use the box at the back to write in useful information, ideas, thoughts or any questions you may have. The advice in this leaflet was designed and published by the Royal College of Physicians and Help the Aged September 2009 and updated for Telford & Wrekin in February 2011.

2 Getting Help in Telford and Wrekin Notes Area of concern Who to contact for assistance Phone number Medication review Dizziness Vision Lifestyle, continence & nutrition advise Feet, shoes and slippers Your GP or pharmacists Your GP or nurse Your optician Your practice nurse, or community nurse Your chiropodist For further falls or arrhythmia information visit the following internet sites: org.uk/slipstrips charity.org.uk Home hazards & safety Equipment & minor adaptations Community alarms Confidence building, & help after a fall Mobility problems Exercise for strength & balance Exercises for people with dementia Full assessment and rehabilitation Homesafe check, Wrekin Housing Trust able living or housing associations Social services occupational therapy Independent living centre WATCH alarms or Age concern Red Cross Community physiotherapy Health Promotion office for information on local exercise class Information on local classes Millbrook Day Centre Paul Brown Day Hospital (PBDH) - falls programme landlord Ext 4030 National Osteoporosis Society NHS Direct

3 Use this box to write in useful information, ideas, thoughts or any questions you may have. I ve discussed the following with my Health Care Professional: Improve strength and balance Improving your strength and balance through specific falls prevention exercises will help enormously. Once you have built up better balance and strength, try to include regular exercise in your daily life. The falls team will advise you about the best way to start exercising safely. For less mobile people, activity is still important. Many local leisure centres provide special exercise and swimming classes for older people. Tip: Choose an activity which you enjoy and can build into your life. Osteoporosis Osteoporosis is a condition that causes bones to become fragile and more likely to break after a fall. It is common and affects one in three women and one in twelve men in the UK over the age of 50. Tip: Smoking weakens your bone. Give up smoking now! I want to make the following changes or take the following actions: The falls team may decide to investigate whether or not you have osteoporosis. If so you will be offered a bone scan to measure the density of your bone (a DXA Scan). If you are found to have osteoporosis you may be offered medication. Tip: Always take your prescribed medication. Alcohol Intake If you are at risk of falling you may need to consider how much alcohol you drink each week. Tip: If it is above 21 units for a male or 14 units for a female, you should reduce it. Alcohol can also alter how some medication works 10 3

4 Medical conditions and medication Some medical conditions are associated with an increased risk of failing. These include arthritis, stroke, Parkinson s disease and diabetes. Medication for these conditions may alter blood pressure or cause sleepiness which can sometimes cause falls. 7. Push yourself up using your arms and legs. 8. Turn around and slowly sit down. REST before trying to move. Tip: If you think you have side effects, tell your GP. An alternative may be available. Fainting, blackouts and unexplained falls If you have experienced a fall as a result of dizziness, fainting or a blackout, or you cannot remember why you fell, you may have a condition called syncope. This condition causes low blood pressure or slow heart rate during movements such as getting up and turning the head. 9. Tell your doctor or health professional as soon as possible about your fall. Rest at any time, and if you don t succeed the first time, rest and try again. Do not try endlessly to get up if you can t. You will need your energy to look after yourself while you wait for help. Tip: Always tell your doctor if you have dizzy spells Vision If you are not able to read a newspaper with your glasses on or to recognise objects from across the room, your eyesight may be increasing your risk of falling. Take advantage of the free eye test to have your eyes checked every year by an optician, and always wear glasses as instructed. Some opticians will come to your house to do the eye test if you are unable to get out. You may qualify for a glasses voucher if you are on a low income. Tip: Bifocals can make some people unsteady, especially on stairs or slopes due to upsetting the perspective and making it difficult to judge steps. You may be better with separate glasses, one set for reading and another for ordinary activities. 4 9

5 Getting up if you have fallen 1. Calm down, compose yourself after the shock. 2. Roll onto one side. Feet and foot care problems Ill-fitting or high-heeled shoes, thick-soled trainers and foot problems can all increase the risk of a fall. Shoes should fit comfortably around the heel; allow room for the toes to wiggle; have a lace, Velcro or buckle fastening; have a small heel and a thin sole with a good grip; and feel comfortable. Foot problems, such as corns, ulcers and long toenails may need the attention of a podiatrist or chiropodist. Tip: Ask the nurse or doctor about NHS provision for chiropody or book an appointment with a podiatrist or chiropodist. Diet and fluids 3. Bring your knees closer to your body and ease yourself onto your elbows. 4. Push your upper body up using your arms until they are straight. REST FOR A MOMENT. Then get fully onto your hands and knees. 5. Crawl to a heavy chair or something firm (do not use anything that can move away easily!). 6. Place your hands on the seat and step your strongest leg forward. Make sure the toes of your other foot are hooked under. As we age, nutrition remains very important. So make sure you eat a varied and balanced diet to provide you with energy for activities of daily living, including: Five portions of fruit and vegetables every day. These contain important vitamins and minerals, fibre and anti-oxidants. Starchy foods (such as bread or rice) for energy. Milk and dairy foods provide calcium for bones. Two portions of protein-rich food (such as meat, poultry, eggs or lentils) every day. Not eating too many treat foods such as cakes and biscuits. Tip: Choose a balanced diet. If you are housebound you may need vitamin D because you do not get enough sunlight. Your doctor may prescribe a calcium and vitamin D supplement. Drink plenty of fluids to ensure the functioning of all the body s organs. Not drinking enough fluids may result in low blood pressure and increase the risk of falls. Aim to drink eight cups of fluid each day. Tip: Drink water and fruit juice not only tea and coffee. 8 5

6 Being safe at home - useful tips to consider It is important to make sure that the risks of falling within your home are reduced and that any potential hazards are removed or made safe. Lighting Keep stairs and living areas well lit. Use highest voltage bulbs or eco-friendly equivalent; if possible, consider fitting long-life light bulbs and night lights in the bedroom, landing and hallway for use when it is dark. When getting up in the dark always put a light on. Floors Avoid using rugs and keep floor areas clutter free. Ensure carpets are secured down and use door bars to secure edges at doorways. Avoid having flexes or cables on the floor in walking areas. Kitchen floors can be very slippery following a spill of liquid; therefore clear up immediately or put up a barrier (chair or stool) as a reminder until someone else can clear it. Stairs Keep stairs and stair well clear of clutter. Consider having a rail fitted if you have difficulties climbing the stairs. A rail should provide a good grip and a second rail could also be very helpful; contrasting colours at top and bottom steps can avoid sighting problems. Bathrooms Use non-slip rubber mats in the bath or shower. Remove other loose mats from the floor. If you have difficulty getting on and off the toilet, a handrail or raised toilet seat may help. Handles on baths or walls next to them are a great help in secure movements. Avoid wearing loose sleeves as they could catch on door handles, stair rails etc. Clothing Telephone Don t rush to answer the telephone - people can phone back. Use an answer phone or portable phone and consider having extension sockets fitted in your bedroom. Emergency help Consider having an emergency pendant alarm system installed. This will enable you to summon help if you fall. Always wear your alarm and check it monthly. Outside the home Try to ensure that your steps, stairs, footpaths and driveways are kept clear of clutter and rubbish. Wet leaves on a footpath can make the surface very slippery. If outdoor areas need repairing, consider contacting your local council which may carry out necessary repairs. In winter, outings when there may be ice, should be avoided, as ice is a major risk. Shoes with a good tread are the minimum requirement when outdoors in the ice. In winter, get help from the more mobile and / or keep good stocks of food. What to do if you fall If you are hurt or unable to get up, you should: Summon help by using a pendant alarm, banging on the wall, calling for help or crawling to the telephone. Roll or wriggle to a soft surface, such as a carpet. Keep warm by covering yourself with clothing, a table cloth or throw. Keep moving and warm by regularly rolling or moving positions to avoid pressure sores, stiffness and to help circulation. If you need to empty your bladder, use a newspaper or item of clothing to soak up the urine. Then rollaway from the damp area. Tell you GP about the fall so that he / she can find out why it happened. Take care with clothes that trail, such as dressing gowns, saris and trousers. 6 7