Preventing falls
A fall happened quickly. One in three elderly people living at home and half of nursing home residents fall at least once a year.
Here you will find information about:
- Risk factors: what factors cause a fall?
- Consequences : what (serious) consequences are there?
- Precautions : how can you call for help in time?
- Prevention : how can you prevent a fall?
Risk factors
Four factors can cause a fall:
- Gender: As you get older, you fall more easily. A reduction in the sense of balance, mobility and muscle strength are responsible for this.
- Too low blood pressure or a sudden drop in blood pressure when standing up, bending over or after a meal.
- Dizziness .
- Reduced vision: reduced depth perception and reduced contrast sensitivity play an important role.
- Pain: pain makes it more difficult to move and you often experience stiffness. Pain can also lead to reduced sleep, making you more tired or drowsy during the day.
- Urinary incontinence: if you have to get up often at night to urinate or have to rush to get to the toilet in time, you are more likely to fall.
- Less reliable short-term memory , forgetfulness and orientation disorders, for example due to dementia or Parkinson's disease.
- People with depression are less able to follow advice on fall prevention. In addition, treatment with antidepressants can increase the risk of falls.
- Foot problems such as blisters, ulcers, bunions and ingrown nails.
- Low vitamin D levels: elderly people with low vitamin D levels have a higher risk of falls, due to the impact of vitamin D on bone and muscle function.
- History of falls: elderly people with a fall in the past are at a higher risk of falling again.
- Less exercise , which reduces balance, muscle strength, gait and mobility.
- Fear of falling leads to a vicious circle: not daring to move for fear of falling leads to reduced muscle strength, balance and mobility and increases the risk of falling.
- Risky behavior: energetic elderly people are inclined to exhibit risky behavior in daily life (e.g. rushing).
- Incorrect use of walking aids.
- Side effects of medicines (e.g. sleeping pills, tranquilizers, antidepressants) or taking more than four medicines.
- Drinking alcohol reduces alertness and slows down reaction time.
These are factors that can throw the elderly out of balance from the outside .
Examples:
- dangerous stairs or thresholds that are too high;
- insufficient lighting;
- loose carpets;
- loose tiles;
- mess on the floor;
- shoes with smooth soles or walking in socks;
- loose wires and cables;
- no support when taking a shower or bath, no anti-slip mats, a toilet that is too low without handles on the wall;
- using a chair or stool to stand on instead of a sturdy household step.
These factors are usually not the direct cause but play a role in combination with the biological factors.
- Low income.
- Low level of education.
- Limited access to healthcare.
- Lack of social interaction.
Implications
A fall rarely comes alone. For those who are lucky, it ends with a graze wound. But often the consequences are more serious .
Physical consequences
- Falls usually lead to scratches, bruises or abrasions.
- Sometimes the consequences are more serious , such as head trauma or fractures. More serious physical consequences can lead to hospitalization or permanent disability.
Psychosocial consequences
- The fear of falling (again) has a serious impact on quality of life and sometimes a major impact on social life.
- Those who are afraid of falling move less and therefore lose muscle strength, balance and mobility. The chance of falling then increases.
- In addition, fear of falling also ensures that you go outside less often and therefore participate less in social events. This causes some elderly people to become isolated, lonely or depressed.
Financial consequences
- Expenses resulting from a fall can vary greatly, ranging from the purchase of products (e.g. plasters, disinfectant) to the repair or purchase of objects (e.g. glasses) to the bill for hospital admission or costs for nursing and rehabilitation.
- Any permanent disability may force you to adapt the home or may also mean the loss of income from work .
Staff
With a number of precautions it is easier to call for help in time if you fall.
- Make sure you have a cell phone or a (preferably portable) telephone that you can easily access at all times. Set up useful phone numbers in the address book for any help you need.
- Purchase a personal alarm if you often fall and can no longer reach the phone. This way you can quickly call someone if necessary.
Prevention
There are many things you can do yourself to reduce your risk of falling. The younger you start, the better. But of course you are never too old to learn.
Take care of your feet
Standing firm on your feet is important. That is why it is crucial to have your feet properly cared for and to wear good shoes or slippers.
- Wear footwear that fits well and hugs the entire foot.
- Avoid shoes that are too big or too small, or that are open at the back (flip-flops, slippers).
- Treat immediately wounds and pressure points .
- Always discuss foot problems (e.g. bunions, toe deformities, ingrown nails) with your doctor immediately.
Sufficient exercise
- Keep moving . It strengthens the muscles and improves balance and endurance. Intensive exercise is not necessary. Half an hour of moderately intensive exercise every day already provides you with an important health benefit and reduces the risk of falling. Walking, cycling, gardening and swimming are ideal. Integrating exercise into daily activities as much as possible guarantees that you will last longer.
- Those who have difficulty walking or are unsure of their steps can rely on aids such as a walking stick or a walking frame. Inform yourself about the range available in the Goed Thuiszorgwinkels .
- Do not make sudden movements when standing up from a chair or chair or when getting out of bed. First sit up quietly and wait until all possible dizziness has disappeared. Only then get up slowly and, for example, grip the back of the seat.
- Move quietly when the phone rings or the doorbell rings, or use a cell phone.
- Do regular exercises to improve your balance and muscle strength. Consult a physiotherapist if necessary.
- Don't sit still for too long. Interrupt sitting still regularly (preferably every twenty to thirty minutes) by standing up and walking, getting a glass of water or with another exercise snack.
Medical follow-up
Medicines
Discuss with your doctor the possible side effects of medicines on balance or concentration and always take medicines as prescribed.
- Many medicines can make you sleepy, drowsy or dizzy, disrupt your balance, reduce your reactions and relax your muscles.
- Consult your doctor regularly and contact him if you experience too many side effects.
Eyes
Good vision is essential to avoid falls. Therefore, go to the ophthalmologist immediately if you feel that your eyes are deteriorating.
Have your glasses adjusted if necessary. Do not borrow glasses from others if yours are no longer suitable.
Living environment
- Ensure there is sufficient lighting in all rooms, but especially in the stairwell and between the bedroom and bathroom. Provide automatic lighting with sensor or infrared detector lamps at the exterior doors.
- Do not leave objects lying around on the floor such as books, magazines, crafts. Clean the floor regularly. Dust, crumbs, vegetable scraps can be as dangerous for slipping as water.
- Provide sufficient space to move around everywhere. A passage of 85 cm ensures that you can easily get through everything.
- Avoid laying carpets and use as few mats as possible. If you use:
- then preferably choose mats with anti-slip on the underside;
- place non-slip under loose carpets;
- make sure there are no curling corners.
- Provide stable furniture so that you can safely lean on it if necessary.
- Remove sharp corners with corner protectors , for example on the corners of the coffee table.
Do you have questions about making your home safe? Then ask for professional advice from the free CM service 'Occupational guidance and housing advice'.
- Keep the bathroom floor dry : water, soap and tiles make for slippery floors.
- Apply anti-slip before and in the shower and bath.
- Provide a bench or plastic chair in the shower.
- Provide grab bars in the shower, bath and toilet so that it is easier to stand up.
- Make sure you can get in and out of the bath or shower without any problems.
- If necessary, install a raised toilet or a toilet raiser.
- Store razor blades and other sharp objects safely.
Garage and storage space
- Remove residues of oil, paint, grease or other products immediately with sand or sawdust.
- Make sure stacking racks are stable and not overloaded.
- Stack items on the racks in such a way that they cannot shift or fall off .
- Store tools safely and neatly.
- Make sure ladders and steps are in good condition.
Access road and terrace
- Re-level protruding tiles and secure loose tiles.
- Remove leaves and moss . They make tiles and wooden surfaces mirror-smooth in rainy weather. Snow is also best removed immediately.
- Ensure there is a clear access road . Remove planters and other objects that are in the way.
- Regularly check whether handrails and balustrades are properly secured.
- Make sure you have a second phone so you don't have to rush downstairs to answer on time.
- Provide a light switch that is easily accessible from the bed .
- Provide night lights .
- Raise or lower the bed to make it easier to get in and out of bed. It is ideal when your feet just touch the floor when you sit on the edge of the bed.
- Always get up carefully . Sit for a moment before standing up.
- Place the head of the bed a little higher.
- Attach anti-slip over the entire stair width of the stair edge.
- Make sure the stair runner is properly secured.
- Provide a sturdy handrail at a height of approximately 90 cm, preferably on both sides of the stairs.
- Do not leave objects on the steps.
- Go up and down the stairs calmly . Take one step at a time and hold the handrail.
- Place a light switch at the top and bottom of the stairs.
- Ensure there is sufficient lighting on and around the stairs.
- Make sure that the first and last step are clearly distinguished from the floor so that you do not 'miss' this step (e.g. with fluorescent strips).
Living room
- Provide a cordless phone that you can take anywhere.
- Provide chairs with a good seat height and sturdy armrests that are easy to get in and out of.
- Do not leave books, magazines, crafts or other items lying around on the floor.
kitchen
- Use a sturdy household step instead of standing on stools or chairs.
- Arrange kitchen cabinets so that you can easily access the things you need most.
- Clean up spilled food immediately.
- Store electrical appliances and dangerous objects, such as knives, safely after use.
- Do not place a deep fryer or cooking pot with hot soup on the floor .
| Residential room | kitchen | Sleeping room | bath room | Stairwell | Garage Storage space | |
|---|---|---|---|---|---|---|
| Furniture is placed in such a way that there is enough space | ||||||
| Carpets and/or mats have an anti-slip layer | ||||||
| The floor is easy to maintain and as free as possible | ||||||
| Where necessary, handles are provided for support | ||||||
| Light switches are easily accessible | ||||||
| Telephone is easily accessible | ||||||
| Electrical wires and extension cables are securely attached to the wall |
