Healthy habits

Regular health check up

Conditions including diabetes, Parkinson’s disease, dementia and arthritis can cause you to feel unsteady and increase your risk of falling. Having regular check-ups with your health professional will assist to you to know how to manage these conditions and continue to move safely.

Nutrition

Eating a healthy diet is important to fuel your body and to keep your muscles and bones working properly. A balanced diet consists of foods from the five food groups (fruit, vegetables, meats, dairy and cereals/grains), and drinking plenty of water. It may also be worthwhile to ask your local doctor if you are getting the required amounts of vitamins and minerals, in particular Vitamin D and calcium.

Medicines

Some medicines can make you feel dizzy and drowsy, and increase your risk of falling. If you take multiple medicines, or use medicines to sleep, a medication review with your local doctor or pharmacist may be worth considering. Existing services are available through your local pharmacy. Your GP is also able to arrange for a pharmacist to visit you at home and review your medicines.

Footwear and foot health

Wearing correctly fitted, firm and supportive shoes can assist to prevent falls. Here are some things to look for when buying shoes:

Ensuring your feet are healthy and that conditions such as bunions, corns and calluses are treated can also be a positive step towards falls prevention. Regular check-ups with a podiatrist can be a useful way to monitor foot health and gain advice on suitable footwear.

Firm heel counter

Smooth lining Fastening firm and adjustable

Uppers of soft breathable material

Low heel

Stable synthetic sole Flexible at forefoot

Deep and wide toe box

(Sutherland Podiatry, 2020)

Eyesight

Changes in your eyesight often occur as you age. It is important to have regular eyesight checks to monitor vision changes and seek treatment when needed.

If you are not able to see properly, you may not see the raised edge of a footpath, or the edge of a step, which could cause you to trip and fall.

Think twice

Falls can be prevented by making careful choices about which activities are safe for you to do at home. You need to realistically consider your capabilities and what you are going to need to do to complete the task, before you start. A little planning can make all the difference.

You could also consider altering the way a task is completed. For example, instead of storing your plates in a high kitchen cupboard you could place them in a cupboard at waist height or leave them on the bench. This will eliminate the need to reach up and balance whilst lifting and carrying. If you’re not sure that you can do something safely, don’t take the risk – just ask a family member, friend or neighbour to assist.

Personal monitoring system

A personal alarm or monitoring system can give you confidence that you will be able to get help when you need it. There are several personal alarms and monitoring systems available. Most personal alarms are worn around your neck or on your wrist, and with the push of a button can contact your family or the emergency services. Some devices also have an automatic falls detection feature and can be programmed to contact your family automatically if you fall. If you would like to find out more about the personal alarms and monitoring systems that are available, please contact your Care Facilitator.