Preventing Falls in Aging Population

Healing Hands Chiropractic Clinic Gulfport would like to share some information from the American Chiropractic Association:

As we age, time takes its toll on the bodily systems that keep us balanced and standing upright. For example, you may not see or hear as well, which can affect your coordination. Nerves that carry information from your brain to your muscles may fray and deteriorate, slowing your reaction time and making it more difficult to move away from oncoming pedestrians or adjust to icy patches on a sidewalk. Normal declines in muscle strength and joint flexibility can hinder your ability to stand, walk and rise from chairs.

In 2003, more than 1.8 million seniors were treated in hospital emergency rooms for fall-related injuries and of those treated, more than 421,000 were hospitalized. You needn’t let the fear of falling rule your life, however, as many falls and fall-related injuries are preventable.

Through scientific studies, researchers have identified a number of modifiable risk factors that increase the likelihood of a fall, including medication side effects, loss of limb sensation, poor eyesight, tripping hazards within the home, and lack of physical activity.

Here are some Tips:
Perform a home safety check

At least one-third of all falls involve hazards within the home. Most commonly, people trip over objects on the floor. See the Home Safety Checklist and work with a family member or health care provider to evaluate your home for potential hazards and minimize your risk of injury.

Begin a regular exercise program

Consider a general exercise program that includes activities such as walking, water workouts or tai chi—a gentle exercise that involves slow and graceful dance-like movements. Exercise reduces your risk of falls by improving your strength, balance, coordination and flexibility.

Review your medications

Your risk of falling may increase if you take certain prescription medications to treat age-related medical conditions. Many medications have side effects that can affect your brain function and lead to dizziness or lightheadedness.
Have your vision checked

Reduced vision increases risk of falls. Age-related vision diseases, including cataracts and glaucoma, can alter your depth perception, visual acuity and susceptibility to glare. These limitations hinder your ability to move safely. It is important to have regular check-ups with your ophthalmologist. Also, regularly clean your glasses to improve visibility.

Preventing osteoporosis

Osteoporosis makes bones less resistant to stress and more likely to fracture. Caused by hormonal changes, calcium and vitamin D deficiencies, and a decrease in physical activity, osteoporosis is a chief cause of fractures in older adults, especially women.

Is it time for a new bed?

According to the American Chiropractic Association:
* A mattress should provide uniform support from head to toe. If there are gaps between your body and your mattress (such as at the waist), you're not getting the full support that you need.
* If you do have back pain and your mattress is too soft, you might want to firm up the support of your mattress by placing a board underneath it. But do this just until the pain goes away; such firmness is not good for "routine" sleeping.
* Every few months, turn your mattress clockwise, or upside down, so that body indentations are kept to a minimum. It's also good to rotate the mattress frame every so often to reduce wear and tear.
* If you're waking up uncomfortable, it may be time for a new mattress. There is no standard life span for a mattress; it all depends on the kind of usage it gets.
* Be aware that changes in your life can signal the need for a new mattress. For example, if you've lost or gained a lot of weight, if a medical condition has changed the way you sleep, or even if you have changed partners, it could mean that it's time to find a new mattress that will accommodate those changes and help you sleep more soundly.
* If you're not in the market for a new mattress, and your current mattress is too firm, you can soften it up by putting a 1- to 2-inch-thick padding on top of it - usually available at mattress and bedding stores. If it is sagging and you can't afford it, a temporary solution can be to put a piece of plywood between the mattress and the box spring. This is only advised as an "emergency" and should NOT be a permanent fix.

Do your shoulders ever get tight?

There is an epidemic of people with “shoulder” tightness today. These are usually people that work in static positions for prolonged periods. These positions are usually those of upper and lower body flexion, like at a desk, on a computer, driving, etc. These patients remain in these positions on a daily basis, not knowing that our bodies were designed to move almost constantly. These biomechanical positions lead to discomfort, neck pain, headaches, and loss of general daily productivity. Almost all of these patients will have some type of deep neck flexor weakness, and posterior neck muscle tightness. Stretching, exercises, spinal adjustments, and ergonomic education are the only treatments that can conservatively treat these ailments. At Healing Hands Chiropractic we offer all of these services.