Tips for Seniors: Reduce Memory Loss

Forgetting familiar names, not remembering where we left our keys, or forgetting items at the grocery store is common, and perfectly normal.  Most people begin noticing forgetfulness around mid-life.  Brain cells begin to die off and this causes a normal decline in the brain’s ability to remember.  It is important to recognize when memory loss is not attributed to natural aging, though, to prevent as much loss as possible.

What Causes Memory Loss besides Aging?

Memory loss can be the first sign of Alzheimer’s disease, happen after suffering a traumatic experience, or it may be a by-product of a person’s living environment. There are many other factors that contribute to memory loss including, but not limited to:

• Dementia & Alzheimer’s
• Loneliness
• Depression
• Sadness
• Worry
• Boredom
• Dehydration
• Falls & Head Impacts
• Medication Interactions
• Excessive use of Drugs and Alcohol

Can Memory Loss be Reversed?

Memory loss can be reversed in many situations and is non-reversible in others.  When memory loss is a symptom of a brain condition or disease, such as Alzheimer’s, it is often not reversible.  In this case, preventative measures should be taken to reduce loss. If your problems are caused by drug interactions, a change in your prescription may help. If it’s due to excessive alcohol consumption, cutting back can help. If it’s because of a traumatic experience you may need professional guidance to help you to work through the situation.

 

What Can I Do About Recognized Memory Loss?

Many of the contributing factors to memory loss described above are associated with ‘reversible’ memory loss…and as the name implies, the associated memory loss oftentimes can be reversed.  The Mayo Clinic provides the following tips to reverse or reduce memory loss:

• Stay mentally active
• Socialize regularly
• Get organized
• Focus
• Eat a healthy diet
• Include physical activity in your daily routine
• Manage chronic conditions

Please visit the Mayo Clinic website to learn read “Memory Loss: 7 Tips to Improving Your Memory”.

 

When To Seek Help For Memory Loss

Getting a prompt diagnosis and the appropriate care is essential to reversing or reducing memory loss.  If you’re worried about memory loss, especially when it effects your ability to complete your usual daily activities, consult your doctor. He or she will likely do a physical exam, as well as check your memory and problem-solving skills. Urine and blood tests, CAT scans, and recall tests in which the doctor asks you questions are all performed in an effort to determine how well you recall information.

With a strong diagnosis and supportive care you or a loved one can minimize damage and help improve memory!

Technology in the Home is Helping Elders Stay Independent

Families throughout the country are incorporating monitoring, assisting, and injury/illness protection technologies to help older adults age in place.  For many elderly people, technology can mean the difference between staying at home and having to get long-term care in a facility. Technology can also be critical because it can help others retain the ability to perform simple activities of daily living, such as bathing and going to the bathroom. Technologies like  housekeeping & kitchen aids, laundry made easy, bathroom enhancements, bedroom safety and comfort, medication tracking devices continue to allow a generation of baby boomers to remain independent and age in place.

 Monitoring

Monitoring involves the use of technology to keep caregivers or family members apprised of elder adult’s status. This may include something as simple as calling an elder on the telephone to sensors in the home that track an individual’s movements.

Assisting

Assisting technology can help an older person perform activities that might otherwise be difficult or not be possible.  From a walker to a magnifying glass to a scooter, anything that helps the elderly continue to participate in daily activities is considered assisting technology.

Injury/Illness Protection

Devices that monitor cognitive function, wound care, diabetes, vital signs, and more in older adults present other practical uses of technology.  This type of tele-monitoring is defined as the use of IT to monitor people at a distance.

These three forms of technology have allowed millions of Americans to remain independent at home, while enjoying the quality of life they deserve.  Here are other benefits that technology provides for elder adults:

• Performing daily living activities that might otherwise be difficult or not be possible
• Obtaining faster assistance in an emergency
• Lengthening the time they are able to remain in their homes
• Decreasing anxiety about falling
• Environmental factors (such as home temperature) can be monitored
• Enhancing their sense of security
• Increasing confidence in performing everyday activities
• Family and friends benefit from peace of mind

 How Can I Learn More?

Visit the Eldercare Locator page (linked below), a public service of the Administration on Aging, U.S. Department of Health and Human Services, a nationwide service that connects older Americans and their caregivers with information on senior services. Here is a link to their website with more Assistive Technology information:

• How Can I Tell if Assistive Technology is Right for Me? http://www.eldercare.gov/Eldercare.NET/Public/Resources/Factsheets/Assistive_Technology.aspx#how
• How Can I Pay for Assistive Technology?  http://www.eldercare.gov/Eldercare.NET/Public/Resources/Factsheets/Assistive_Technology.aspx#pay
• Where Can I Learn More About Assistive Technology? http://www.eldercare.gov/Eldercare.NET/Public/Resources/Factsheets/Assistive_Technology.aspx#where

Healthy Eating and Proper Hydration are Keys to a Healthy Lifestyle

Changes in the digestive system, as well as health concerns like the increased risk of fragile bones, means that nutritional needs change as you age.  Periodic review of your diet is always helpful, particularly if you have specific medical conditions.

The first step to eating well is to learn what your body needs right now. Knowing what to eat, and how much or little, is key to achieving and maintaining nutritional health. It may also be wise to consult your health care professional, who can evaluate your specific nutritional needs based on your medical history and current health profile, assess whether you need to follow a special diet, and recommend any necessary supplements.

The hydration status of a person refers to their body water balance. Dehydration occurs when people don’t have enough fluid in their bodies. Many older people have problems with dehydration which is a serious problem and can result in death if it is not taken care of, but dehydration is very easy to prevent.

The ability to feel thirst lessens with age so seniors may not realize when they need to drink more. Also, many seniors may find they have to use the bathroom more often so they are losing more fluid. In the aging process, people’s bodies start losing muscle and gaining fat. Remember muscle holds water but fat does not, so as a person ages their body water decreases. Medications that increase urination or help constipation can also cause dehydration.

Did You Know???

Dehydration is ranked in the top ten most frequent reasons for Medicare hospitalizations and half of all patients hospitalized with dehydration as the primary diagnosis, die within one year.

 Healthy Foods

Whole, natural, fresh foods such as fruits and vegetables, whole grains, nuts, legumes, healthy sources of protein (poultry, fish, eggs, tofu) and dairy products that contain calcium constitute efficient eating. Highly processed and refined foods usually contain more calories and fewer nutrients, which is why people often still feel hungry after consuming them.  Here are some other healthy eating tips:

• Reduce sodium (salt) to help prevent water retention and high blood pressure,
• Monitor fat intake in order to maintain healthy cholesterol levels,
• Consume more calcium and Vitamin D for bone health,
• Eat more fiber-rich foods to prevent constipation,
• Cut back on sugar and on dry foods,
• Make sure you get the recommended amount of important vitamins and minerals,

 Changing old habits and improving diet

It is important to recognize your bad habits and tackle obstacles to good nutrition. If you are finding it hard to change your old ways, here are a few things to remember:

• Focus on good carbs. Opt for whole grain nutrition (brown rice, whole wheat bread, rolled oats, barley, millet), not refined “white” products, such as white bread, white rice, or products made with white flour.
• Raw equals roughage! Aim to eat at least one daily serving of your fruits and vegetables raw. This not only preserves their nutritional value, it’s an easy way to eliminate constipation. Raw fruits and veggies are loaded with fiber, vitamins, minerals, and enzymes to aid digestion. Plus, there’s no preparation involved. If you have difficulty biting or chewing, cut your apple or carrot into bite-sized pieces. Or try a green salad with grated zucchini.
• Steaming is the best way to cook vegetables; it preserves nutrients. Light sautéing is next. Boiling leeches nutrients—but you can use the leftover cooking water as soup stock!
• Go lean on protein. Fish, poultry, eggs, beans, peas, nuts and tofu all count as protein, so it’s easy to vary your healthy protein choices. Try skinless turkey or chicken, or fish, baked, broiled, grilled, steamed or poached, and you’ll savor the flavor while adding healthy, low-fat, low cholesterol nutrition to your diet. Go easy on red meats, which contain saturated fat, and on salty meats such as bacon or ham.
• Bone up on calcium. All dairy products are not created equal. Milk, cheese and yogurt retain their calcium content; cream cheese, cream and butter do not. As part of a healthy senior diet, choose fat-free or low fat dairy products. If you’re lactose-intolerant, consider lactose-free and lower-lactose products, such as hard cheeses and yogurt. Or, a calcium supplement might be a better way for you to meet your calcium requirement.
• Choose first-rate fats. Get your “good” fats from oils such as olive oil and sunflower oil, avocados and avocado oil, nuts and seeds.
• Keep it moist. In addition to drinking enough water each day, aim to consume foods with a high water content. Staying properly hydrated flushes toxins from your body, relieves constipation, helps keep your joints flexible and your mind clear. High water content foods include melons, grapes, cucumbers, onions, apples, cabbage, and, of course, soup!

• Start slow – Rome wasn’t built in one day, and neither is a healthy diet. If you find your diet is full of highly processed foods, sweets, sodium and caffeine, don’t try to change everything overnight. Pick one thing to work on at a time and give yourself a pat on the back when you achieve your goal. Then, move on to your next goal.

All of your hard work will pay off! Maintaining a healthy diet can yield numerous benefits, including increased energy, good mental health and mental abilities, resistance to disease, faster recovery from illness, accident, or surgery, better medication effectiveness, and improved management of chronic health problems. The overall result of an emphasis on good nutrition will be an improvement in your quality of life, mobility, and independence.

Tips for Staying Hydrated

Water doesn’t have to be the only source of fluids! What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.

For example, many fruits and vegetables — such as watermelon and cucumbers — are nearly 100 percent water by weight. Beverages such as milk and juice are also composed mostly of water.  Here are some helpful tips to remain hydrated:

• Don’t wait until you are thirsty to drink; by this time you are already dehydrated.
• Carry a water bottle with you and drink from it regularly.
• Drink at least eight cups of water every day.
• Keep a full water bottle in the refrigerator door and take a drink every time you open the refrigerator.
• Drink extra in extreme heat to replace the water lost from sweating.
• Start and end the day with a cup of water.
• Do not replace water with alcohol or caffeinated drinks.
• Know the symptoms of dehydration

Symptoms of Dehydration

Dehydration can be caused by diarrhea, vomiting, overheating, diabetes, diuretic medications, high fever, or excessive sweating. If you have any of these, be aware and make sure you are drinking plenty of fluids.  Here are some warning signs (symptoms) that can be overcome by simply drinking water:

• Thirst
• Dry mouth
• Dark yellow urine
• Fatigue
• Irritability

Life threatening symptoms that will require a person to go to the ER or contact their physician immediately include:

• Dizziness
• Feeling of blacking out when sitting up or standing
• Confusion
• Muscle weakness or cramps
• Sunken eyes
• Low blood pressure
• Increased heart rate

As with most illnesses, prevention is the key. Making sure you stay hydrated now is much easier than being treated for dehydration later.

Talking to Older Parents about Independence

Having family conversations about aging issues and long term care can be difficult. But families that plan in advance – before problems arise – make these conversations more reasonable than some may fear. An AARP survey found that most parents feel better about having this kind of discussion when things are going well, as part of the planning for their future. By knowing their wishes, you’ll be better able to help your parents live life the way they wish to live. 

Here are some tips to help you and your loved ones navigate conversations about independence and staying home.

(Source:http://www.aarp.org/families/caregiving/caring_parents/a2003-10-27-caregiving-aboutindependence.html)

 

Plan the Conversation

It’s always helpful to plan a sticky conversation. One of the ways to break the ice might work for you and your family.

Approach the subject indirectly:

• “I know you’re taking lots of pills. How do you keep track of them? Would a pill organizer from the drug store help you?”
• “John says his dad has given up driving. How would you get around when you can no longer drive?”

Be direct, but non-confrontational:

• “Mom, I’m worried that you seem to be unsteady on your feet. I’m wondering how I can help protect you from falls.”
• “If you ever get to the point where you can’t live alone, Dad, where would you want to live?”

Watch for openings:

• “Uncle Joe, you mentioned having problems with your eyesight. Have you seen the eye doctor lately? Does it seem to affect your driving?”
• “Gramps, after you said last week that you had trouble turning the handles on the water faucets, I wondered how you were managing with the shower.”

Share your own feelings about your parents’ changing life:

• “You’ve always been so independent, Dad. I imagine it’s now hard for you to ask for help. Is it?” Let your parents know they can always ask you for help when they need it.
• “It’s hard to see you give up reading, Mom, now that your eyesight is getting bad. Do you miss it? Would you like to try a book on tape?”

Make a List

Family members are sometimes uncomfortable jumping right into a talk about sensitive topics, such as finances.  If so, consider giving them a list of questions or concerns and schedule a time to talk. This lets them think about the kinds of help they may need and prepare for the conversation.

Dealing with Resistance

Some resistance to talking about independence is normal. They may put you off with reassuring statements or tell you to mind your own business. But experts advise:

1. Respect your parents’ feelings if they make it clear they want to avoid a subject. Try another time.
2. Push the issue if health or safety is at risk, while recognizing your parents’ right to be in charge of their own lives.
3. Act firmly, but with compassion, if you decide you cannot avoid intervening: “Dad, we can’t ignore this any longer. We have to deal with it.”
4. Involve other people who your parents respect, such as a minister, lawyer, or a family friend.
5. Hold a family meeting where everyone discusses concerns and jointly develops a mutually agreeable plan. Make sure your parents feel a sense of involvement and control over their lives. Listen to their opinions and recognize their right to make decisions. Stay focused on current needs and avoid past resentments. They’ll feel more in control if the meeting is in their own home.
6. Look for community resources that can help a parent remain independent, such as transportation, home health care, meal delivery. Share the options with them.

Focus on Key Points

Guessing your parents’ wishes for their future can lead to bad mistakes and hard feelings. Ask them about their own thoughts about their current needs and concerns, worries about the future, and hopes and goals for their older years. While you don’t want to ask all these questions in one conversation, focus your talks on these major areas.

Where they live: Is your home still ok for your needs? Can you still manage the stairs? Would making some simple home modification help? Should you think about living somewhere else?

Everyday activities: Do you need help with running the house and doing chores? Yard work? Can you hear a knock at the door or the phone ring?

Getting around: Can you get to your doctor visits? Is driving getting hard? Are you getting out to see friends? Getting to the store ok? Can you get to religious services?

Health: What health problems do you have? Are your prescriptions current? Are you having trouble paying for your medicine? Do you need help remembering when to take your pills?

Money: This topic is particularly tricky so you may want to be less direct. Do you need help getting government or pension benefits? Do you want your Social Security deposited directly in the bank? Have you thought about getting extra income from a reverse mortgage? Do you have any bills you can’t pay? Is all your financial information in one place?

Paying for health care: What kind of health insurance do you have? Has it paid your bills so far? Do you have long-term care insurance? Would you like some help filling out insurance claim forms? Do you have questions about Medicare?

Keep It Positive

Avoid role reversal. Talking to parents and helping them doesn’t mean you are “parenting” them. In your talks, treat each other as equals.

Be prepared to let our parents make their own choices, even if you don’t agree with them. As long as they are not impaired with Alzheimer’s disease or other dementia, your parents have the right to make their own decisions. Growing older does not give up that right. Even when they make what you think is an unsafe choice, it doesn’t necessarily mean that they are no longer capable of living independently. If their choices disturb you, you may need to set your own limits to how involved you can be, so that their decisions don’t run your life.

Protect Your Loved Ones – Preventing Elder Abuse & Financial Exploitation

Every year, more than half a million reports of abuse against elderly Americans reach authorities, but only one in five cases is reported.  Elder adults become targets because they experience physical limitations as they age, lose sight and hearing, and do not think as clearly as they may have in the past.  On top of this, mental or physical ailments can also make them difficult companions for the people who live with them.  These changing conditions leave openings for dishonest people to take advantage of an elder adult.

Sadly, abusers are often the people elders trust the most, including spouses, family members, personal acquaintances, professionals in positions of trust, or opportunistic strangers who prey on the vulnerable.  So how do we help our aging loved ones prevent elder abuse and neglect?  By understanding the types and signs of abuse and reporting suspected cases of abuse immediately.

Types of Elder Abuse & Warning Signs

You may suspect that an elderly person you know is being harmed physically or emotionally by a neglectful or overwhelmed caregiver or being preyed upon financially. By learning the signs and symptoms of elder abuse and how to act on behalf of an elderly person who is being abused, you’ll not only be helping someone else but strengthening your own defenses against elder abuse in the future.  Here are the five (5) types of elder abuse and warning signs:

Physical abuse ‐ Use of force to threaten or physically injure a vulnerable elder.

Warning Signs ‐ Slap marks, unexplained bruises, most pressure marks, and certain types of burns or blisters, such as cigarette burns

Emotional abuse ‐ Verbal attacks, threats, rejection, isolation, or belittling acts that cause or could cause mental anguish, pain, or distress to a senior.

Warning Signs ‐ Withdrawal from normal activities, unexplained changes in alertness, or other unusual behavioral changes

Sexual abuse ‐ Sexual contact that is forced, tricked, threatened, or otherwise coerced upon a vulnerable elder, including anyone who is unable to grant consent.

Warning Signs ‐ Bruises around the breasts or genital area and unexplained sexually transmitted diseases.

Financial Abuse/Exploitation ‐ Theft, fraud, misuse or neglect of authority, and use of undue influence as a lever to gain control over an older person’s money or property.

Warning Signs ‐ Sudden change in finances and accounts, altered wills and trusts, unusual bank withdrawals, checks written as “loans” or “gifts,” and loss of property

Neglect and Abandonment ‐ A caregiver’s failure or refusal to provide for a vulnerable elder’s safety, physical, or emotional needs or desertion of a frail or vulnerable elder by anyone with a duty of care.

Warning Signs ‐ Pressure ulcers, filth, lack of medical care, malnutrition or dehydration

What Should You Do if You Suspect Elder Abuse?   

Report Your Concerns!

Whether you witness abuse, recognized warning signs, or suspect a loved one may have been subject to abuse, you should report the situation to your state immediately.  Remember, you do not need to prove that abuse is occurring, it is up to the professionals to investigate suspicions.  Most cases of elder abuse go undetected so you do not want to assume that someone has already reported a suspicious situation.

If you suspect elder abuse, neglect, or exploitation, telephone the Eldercare Locator at 1-800-677-1116.  For your state reporting numbers and departments, click here:  http://www.ncea.aoa.gov/ncearoot/Main_Site/Find_Help/State_Resources.aspx#state

As our senior population continues to grow one thing is for certain: elder abuse can happen to any older adult including your neighbor, your loved one, or even to you.

Additional information and resources can be found through the National Center on Elder Abuse: http://www.ncea.aoa.gov/ncearoot/Main_Site/index.aspx

The Benefits of In-Home Care for Seniors

We’re living longer and healthier lives than ever before in human history. However, if a time comes when help is needed, questions about living arrangements that include assistance or care often arise. Because so many seniors wish to remain in the home and community that holds a lifetime of memories, a wide variety of home care services have evolved in recent years to make this feasible.

Home care typically refers to non-medical services that assist individuals with activities of daily living. Home care is an increasingly popular choice for care because it enables individuals to remain in their own environments, and can also be a lifesaver for caregivers.

For example, simple tasks such as housekeeping, shopping, meal preparation, opening a jar, or driving to appointments can become increasingly difficult for many older adults. Personal tasks such as bathing, dressing, grooming, toileting and even transferring from the bed to a chair can became unmanageable alone. Many types of individuals, including those who are trained and supervised by agencies, provide such services. In general, home care providers are available 24 hours a day, seven days a week. They may work by themselves or as a team on a shift, part-time, hourly, live-in, or on an as-needed basis.

While some home care agencies provide health-oriented services, it is important to understand the difference between non-medical home care and home health care. Home health care is more specialized medical care, such as that provided by nurses or physical and respiratory therapists. Care providers are trained medical, health care and psychiatric professionals, or certified nurses’ aides. Home health services are usually ordered by a physician and may be covered by insurance.

 

What types of services are available for seniors living at home?

• Homemaker Services – Can include help with cooking, light cleaning, laundry, grocery shopping, and other household chores.
• Personal Care – Assistance with a variety of daily living activities such as bathing, dressing, toilet use, grooming and eating.
• Companionship – From daily telephone calls from a “buddy,” to a daily “friendly” visitor, to round-the-clock paid companions.
• Home Health Care – Skilled care that can include nursing; speech, occupational, physical, or respiratory therapy; home health aides, and social work or psychiatric care.
• Adult Day Care – Daily, facility-based programs in a community center setting for seniors who need monitoring or companionship during the day.
• Activity Groups – Games, trips, shopping outings, and other stimulating group activities.
• Respite Care – A trained volunteer or para-professional stays with your loved one and takes over your caregiving role, whether for several hours or several days. These brief reprieves from a caregiving situation are healthy for the caregiver and also for the care recipient…a change of daily routine for both.
• Live-in Help – Home care best suited to long-distance caregiving or other situations in which the primary caregiver can’t be there in person and the senior needs round-the-clock support. Room, board and, in many cases, a salary, is provided in exchange for meal preparation, light housekeeping, and other non-medical services.
• Hospice Care – Medical, social, and emotional services for the terminally ill and their families.
• Support Groups – Support for issues about aging, peer companionship, illness-based support, groups for caregivers, grief support and many others to help seniors experiencing life changes or specific challenges.

 

When should I consider using home care services?

For many caregivers, there don’t seem to be enough hours in the day. It’s difficult to care for all of the needs of a family member and still have enough time and energy left for your own family, a job and yourself. Exhaustion and stress can become overwhelming.

Seniors who become home care recipients most often would rather stay in their own homes than move into residential care. And economically, except for round-the-clock nursing care, home care can be less expensive than most board and care homes, skilled nursing homes and assisted living facilities. However, this is not always the case, and prices should be compared.

If you or your loved one has the living space and financial resources, you might consider hiring a live-in care provider. This type of home care is very well suited for long distance caregiving situations in which the primary caregiver can’t be there in person and the elder needs full-time assistance or monitoring.

 

How do I know what types of home care I need?

In addition to consulting with your senior family member and any relevant medical or therapeutic professionals, consider a “needs assessment,” which can be conducted by a care manager or home care specialist—or you can do it yourself. A needs assessment helps to evaluate every aspect of care, including physical and cognitive functioning, and issues relating to the home environment. An assessment also asks about your needs as a caregiver and the services you use now to help provide care. It will help a person understand how extensive an informal support network that might already have in place.

 

How can I locate home care providers?

You can research and hire home care providers privately or go through a home care agency. To locate agencies or private providers, check with any or all of the following resources:

• Yellow Page listings for Senior Services, Home Care, Home Health Care and similar subject areas
• Area Agency on Aging (Call 1-800-677-1116 for the AAA in your area)
• Local community and senior organizations
• Religious affiliations including churches and synagogues
• Doctor or hospital referrals from your care recipient’s medical affiliations
• Agencies that select and supervise their own personnel, and are liable for any staff or care problems that arise.
• Friends and acquaintances. Referrals from people you know who have used an agency or individual for their relative are one of the best sources of trusted help.

 

As families and individuals throughout the country prepare for the impact of aging, it is essential to understand the effects of the aging process. Take time to investigate the care options in your area. A proactive approach will help you and your family best determine a course of action that can help you remain healthy and happy.

Helping an Aging Loved One Avoid Slips, Trips, and Falls

As we age and grow older there becomes a time when there’s no longer such thing as a simple slip or fall. As many elders and their caregivers discover, the slips, trips, and falls that they may have shrugged off when they were younger now can result in serious injury!  In fact, you have most likely heard about a fall resulting in a broken arm, shattered pelvis or worse. Because it takes longer to ‘bounce back’ and recover from even minor injuries, the aging process can change our bodies and contribute to more significant injuries.

As we age our bodies become less resilient, our bones break more easily, and we bruise more easily.  To accommodate these changes it is important to think preventatively.  As Ben Franklin coined, “An ounce of prevention is worth a pound of cure.”

 Here are six (6) tips provided by the Mayo Clinic that can help to prevent elder slips and falls[1]:

1)      Make an appointment with your doctor

There are several health conditions elders’ experience that can contribute directly to slips and falls. Gout, bursitis, arthritis, and similar conditions can make it difficult to maintain one’s balance, especially if you’re on uneven ground. Your doctor may provide additional elder care advice such as checking the side effects of prescription medications. They may make you dizzy or unsteady on your feet.

Begin your fall-prevention plan by making an appointment with your doctor and be prepared to answer questions such as:

• What medications are you taking? Make a list of your prescription and over-the-counter medications and supplements, or bring them with you to the appointment. Your doctor can review your medications for side effects and interactions that may increase your risk of falling. To help with fall prevention, your doctor may consider weaning you off certain medications — such as sedatives and some types of antidepressants.
• Have you fallen before? Write down the details, including when, where and how you fell. Be prepared to discuss instances when you almost fell but were caught by someone or managed to grab hold of something just in time. Details such as these may help your doctor identify specific fall-prevention strategies.
• Could your health conditions cause a fall? Certain eye and ear disorders may increase your risk of falls. Be prepared to discuss your health conditions and how comfortable you are when you walk — for example, do you feel any dizziness, joint pain, numbness or shortness of breath when you walk? Your doctor may evaluate your muscle strength, balance and walking style (gait) as well.

 2)       Keep Moving

Physical activity can go a long way toward fall prevention. With your doctor’s OK, consider activities such as walking, water workouts or tai chi — a gentle exercise that involves slow and graceful dance-like movements. Such activities reduce the risk of falls by improving strength, balance, coordination and flexibility.

If you avoid physical activity because you’re afraid it will make a fall more likely, tell your doctor. He or she may recommend carefully monitored exercise programs or refer you to a physical therapist. The physical therapist can create a custom exercise program aimed at improving your balance, flexibility, muscle strength and gait.

 3)      Wear Sensible Shoes

Footwear choices can have a tremendous impact on slips and falls. Consider changing your footwear as part of your fall-prevention plan. High heels, floppy slippers and shoes with slick soles can make you slip, stumble and fall.  So can walking in your stocking feet. Check the shoes and slippers you wear to make sure soles have good tread because smooth bottomed shoes make it easy to fall.  Replace worn out shoes and slippers regularly. This is also a great way to help cut down on the fungal infections that plague many elder’s feet!

Remember:

• Have your feet measured each time you buy shoes, since foot size can change.
• Buy properly fitting, sturdy shoes with nonskid soles.
• Avoid shoes with extra-thick soles.
• Choose lace-up shoes instead of slip-ons, and keep the laces tied. If you have trouble tying laces, select footwear with fabric fasteners.
• If you’re a woman who can’t find wide enough shoes, try men’s shoes.

 4)      Remove Home Hazards

Take a look around your home. Your living room, kitchen, bedroom, bathroom, hallways and stairways may be filled with hazards. Clutter and debris that gets underfoot can contribute directly to falling down. Most elders have the best intentions. They mean to keep their living areas clean and tidy. However, that isn’t always possible. Having someone help perform the tasks of daily living ensures that you are in a tidy environment without the clutter that causes falls.

Remember:

• Remove boxes, newspapers, electrical cords and phone cords from walkways.
• Move coffee tables, magazine racks and plant stands from high-traffic areas.
• Secure loose rugs with double-faced tape, tacks or a slip-resistant backing — or remove loose rugs from your home.
• Repair loose, wooden floorboards and carpeting right away.
• Store clothing, dishes, food and other necessities within easy reach.
• Immediately clean spilled liquids, grease or food.
• Use nonskid floor wax.
• Use nonslip mats in your bathtub or shower.

 5)      Light Up Your Living Space

One reason elders fall is that they simply don’t see the obstacles that trip them up. Our vision changes as we get older. Cataracts, diabetic retinopathy, and macular degeneration make it hard to see, especially in a low light environment. Keep your home brightly lit to avoid tripping on objects that are hard to see.

Remember:

• Place night lights in your bedroom, bathroom and hallways.
• Place a lamp within reach of your bed for middle-of-the-night needs.
• Make clear paths to light switches that aren’t near room entrances. Consider trading traditional switches for glow-in-the-dark or illuminated switches.
• Turn on the lights before going up or down stairs.
• Store flashlights in easy-to-find places in case of power outages.

 6)      Use Assistive Devices

There are many ways you can make your home safer. Installing handrails and grab bars in slip-prone areas, such as the bathroom, can make a tremendous difference. Something as simple as having a bar to hold onto while getting in and out of the shower can make independent living much safer for your elder. Stair lifts, chairlifts, and vertical platform lifts are all specialized lifts that can be installed in your home so you can travel from one floor to another without having to physically climb the stairs. This greatly reduces the risk of falling.

Your doctor might recommend using a cane or walker to keep you steady. Other assistive devices can help, too. Here are types of devices that can help:

• Hand rails for both sides of stairways
• Nonslip treads for bare-wood steps
• A raised toilet seat or one with armrests
• Grab bars for the shower or tub
• A sturdy plastic seat for the shower or tub — plus a hand-held shower nozzle for bathing while sitting down

For fall prevention information please contact your local Touching Hearts at Home office by visiting our website: www.touchinghearts.com.

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[1] http://www.mayoclinic.com/health/fall-prevention/HQ00657