Falls and how to prevent them

Falls can happen to anyone. They are an unfortunate but normal result of human anatomy. However, as we get older, we are more likely to fall over.

Lots of people think that falls are only a risk for frail people or those with existing illnesses and conditions. However, the truth is that people aged 65 and older are at the highest risk of falling. In fact, around a third of people in this age group will suffer a fall each year, even if they are in good health. People aged 80 and over are even more at risk, with people in this bracket suffering a fall at least once a year on average.

Why do we fall?

There are many factors that contribute to fall-risk. As such, the causes of a fall are generally a combination of several circumstances, such as:

Already having history of falls
Muscle weakness
Poor balance
Visual impairment
Taking certain medicines or being on multiple medications
Trip & slip hazards in and around the home

It may surprise you to learn that, between the ages of 50 and 70, most people lose around 30% of their muscle strength. Therefore, as we age, our balance weakens and our reaction times slow down. Bones also become more brittle with age, which increases the risk of a fracture when a fall occurs.

NHS Statistics

From 2017 to 2019, falls accounted for around 220,160 hospital admissions for people aged over 65 and over, with around 146,665 (66.6%) of these patients aged 80 and over.

Falls were the ninth highest cause of disability-adjusted life years (DALYs) in England in 2013. They were also the leading cause of injury.

Unaddressed fall hazards in the home cost the NHS in England an estimated £435 million.

The total annual cost of fragility fractures to the UK has been estimated at £4.4 billion. This includes £1.1 billion in social care costs. Shockingly, hip fractures account for around £2 billion of this sum.

How to reduce your chances of having falls

Falls are unfortunately more and more common for us as we age. While there is no way to stop ourselves from ageing, we can certainly work to counter the adverse effects of age on the body.

Having a fall can be a distressing experience, even if you are not hurt. Regardless, you should mention it at your next medical appointment. If you do not have regular appointments, you should be sure to book one after having a fall.

During your appointment, you can expect the doctor or nurse to ask you a few questions about your lifestyle as well as any medications you may be taking. They will want to find out if there is anything that may contribute to your risk of falls, in order to prevent additional falls in the future.

Previous falls, trips, slips and stumbles usually indicate a risk of falling again.

You will likely be asked if you experience any of the following:

Dizziness
Joint Pain
Shortness of breath
Numbness in your feet & legs

They may also assess your muscle strength, balance, and walking style to help evaluate your overall risk of falling.

Let's talk about falls. Things to consider:

You will likely be asked about any medication you are taking, whether it be prescription or over-the-counter. Some medications or combinations of medications can make you feel dizzy or faint. In these instances, finding alternatives may help you avoid future falls. It is sometimes helpful to write down all the medication you take prior to your appointment.

We also find that, as we get older, our hearing just isn't what it used to be. This can be a very big risk factor when it comes to falls, since the ears are crucial to good balance. If you already use hearing aids, you should have your hearing tested at least every three years. Otherwise, you should book a hearing test if you or your loved ones notice that your hearing has worsened. You can do this through your usual GP.

As we age, our eyesight will naturally deteriorate. Lots of us have glasses already but it is worth making sure your prescription is up to date. You should have an eye test at least every 2 years, possibly more often if you are over the age of 70. Blurred & poor vision can cause you to miss a trip hazard, increasing your fall risk. It can also cause dizziness, headaches, and migraines, all of which make you more likely to fall.

When we get older, alcohol takes effect more quickly. Drinking the same amount of alcohol results in a higher blood alcohol concentration at age 70 than at age 40, for example. This is because fat replaces muscle tissue as we age, and fat is not as good at absorbing alcohol as muscle is. Therefore, as we get older, we are even more susceptible to falls when we drink alcohol. Drinking less alcohol (or cutting it out altogether) will reduce your fall risk.

Another inevitable effect of age is weakened bones. This can make falls more dangerous, often leading to nasty fractures. Eating calcium-rich foods and getting plenty of vitamin D from sunlight or supplements is key to healthy bones. If you do not already take supplements, be sure to ask your doctor about them.

Muscle weakness is very common with age. If you're looking to avoid falls, try building up your muscle strength. The NHS recommends that all adults do 150 minutes of moderate intensity exercise each week. Gardening, some kinds of housework, and simply going for a walk all count towards this. There are some simple exercises you can do as well. Just ask your doctor for information on what may be appropriate for you, or check out our exercise guide.

Looking after your feet can be key to preventing falls. If you ever feel any tingling, numbness or any other unusual sensations in your feet or ankles, be sure to mention it to your doctor. The shoes you wear can be very important when it comes to preventing falls. Rather than just wearing socks or tights, be sure to wear shoes/slippers with good grip around the house. Make sure they fit well and are well-fastened so they do not come loose and become a trip hazard themselves.

We all love to feel comfy when relaxing at home. However, excessively loose and baggy clothing can be hazardous. Try and make sure the clothes you wear are a good fit so they do not catch on anything, bunch up, or trail underfoot. This will be a great help when it comes to preventing falls.

Preventing falls in your home

Our homes should be places of comfort and safety. However, sometimes our homes can contain hazards that we may not even notice. In order to make your home as safe as possible, you might need to make a few changes and eliminate some dangerous hazards.

Clear the runway!
Ensure all your walkways are as clear as possible, removing all trip hazards.

Keep it lit!
Make sure your home is well lit, consider lights that come on automatically with sensors.

Make it non-slip!
Place non-slip mats in your bathroom and on other slippery surfaces like your porch.

Tidy those wires!
Use cable ties or fasteners to keep wires tucked away safely.

More tips for fall prevention at home

Keep things you need often within easy reach. Try to make sure that all your groceries, crockery and cutlery are in easy-to-reach places in the kitchen. In other rooms, place frequently-used items at a reasonable height. Over-reaching is another leading cause of falls, so make sure you are not putting yourself at unnecessary risk.

Rugs and mats can increase the risk of trips and falls. Those at the top of a flight of stairs are particularly dangerous. Consider moving these to reduce of a fall.
Cleaning up clutter is a big help when it comes to preventing falls. Make sure you keep things tidy to eliminate trip and slip hazards.
Installing grab rails in high-risk areas like the bathroom or around your front and back door are a great way to prevent falls. If this is something you feel you would benefit from then speak to your doctor, social services or occupational therapist about what they can do to help.
Keeping your garden pathways free of leaves and moss will also help to prevent falls.
Many local councils and fire and rescue services will offer a home assessment to ensure your home is as safe as can be.
It's not just people who age - our homes age with us. Be on the lookout for hazards like frayed carpet edges and loose trims around doors.

What to do when falls happen

Even with all this knowledge, it's impossible to predict the future. All of us are likely to experience a fall at some point during our retirement.

Some of us carry mobile phones in order to call for help, but phones need to spend time on charge each day and you simply cannot always have one to hand.

Others will rely on being able to manoeuvre and crawl to use their landline, but this is not reliable either. What if you are injured and unable to move? Hip fractures are among the most common injuries during retirement, often caused by falls.

The only way to be sure you can get help when you need it is with a MyAmie Pendant Alarm or Vibby Fall Detector. These are small, simple devices which allow you to call for assistance whenever you need it. To find out how to get your life-saving alarm device, see the information below.

Joining the Lifeline Personal Alarm service is quick and easy

Step 1

Order your Lifeline Alarm online or over the phone and have it set up the next day - enquire about same day set-up!

Step 2

Connect the alarm to a telephone socket and a power socket, before pressing the red button on your MyAmie Pendant to test.

Step 3

The Monitoring Centre will answer your Lifeline Alarm's test call and will make sure everything is working perfectly.

Step 4

Your Lifeline Alarm is ready to use. If you need help, day or night, simply press your pendant and we will take care of the rest.

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Detects a fall, causing the alarm to raise a call automatically.

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