Other fall risks

There are many different things that can cause a fall. But with a little knowledge and planning, you can reduce your risk of falling and stay safer. Discover some of the different physical and psychological risks and follow the advice to help you stay stronger for longer.

Physical risk factors

Eyesight

Your eyesight can change as you grow older. If you can’t see well you may struggle to see obstacles, distance, depth, contrast, or glare. Follow these tips to keep your eyesight healthier:

• Get your eyes checked by a doctor once a year, and an optometrist at least once every two years.
• If you notice a change in your eyesight, see your doctor or optometrist straight away.
• Look after your glasses and always wear the right prescription.
• Give yourself time to get used to new glasses, especially bifocals as they can make it difficult to judge where to put your feet on steps and stairs.
• Wear a hat and sunglasses on sunny days.
• If the light changes suddenly, stop and give your eyes time to adjust before moving on.
• Eat plenty of fruit and vegetables to maintain good eye health.

Hearing

Hearing loss is normal as we age. But it’s also gradual, so you may not notice the change straight away. Problems with your hearing can also affect your balance. So get your hearing tested if:

• You struggle to follow group conversations.
• People comment on how loud your TV is turned up but sounds normal to you.
• You feel dizzy or unbalanced for no reason.

The longer you leave your hearing a problem, the less effective treatments can be.

Take good care of your feet

Our feet can change shape and lose some feeling as we age. Having sore feet is not part of the normal ageing process. Foot problems such as pain, deformity, or infection can affect your balance, mobility, and confidence. Check your feet regularly and talk to your doctor if you think something is not right.

Tips to look after your feet to prevent falls:

• Wear the right shoes – shoes should fit well and be supportive and comfortable to make sure your feet don’t slide or move around. If it doesn’t fit well, it can lead to blisters, falls, or other injuries.
• Look after your toenails – long, thick, or ingrown toenails can cause pain, infection, or inflammation. This can affect your ability to walk or wear shoes. Ask someone to help if you find it hard to trim or care for your toenails.
• Keep your feet dry – dry your feet well after washing them and let them air dry for a few minutes before you put socks or shoes on. If they are damp your feet may be slippery, which can affect your grip and balance.

Bladder control

If you have problems holding your urine or having to rush to the bathroom, it can increase your risk of falling. Talk to your doctor about ways to manage this and follow the tips below:

• Drink normally – cutting down on liquids can make poor bladder control worse and cause dehydration.
• Cut down on caffeine – tea, coffee and some fizzy drinks can contain a lot. Caffeine can increase bladder activity and make symptoms such as high urgency to urinate and incontinence worse.
• Ask your doctor about your medications – sometimes these can affect your bladder control.
• Keep a light on or close by if you wake up a lot to go to the toilet during the night.
• You can also download the Nymbl app for free which has great tips, education, and exercises to keep your bladder healthy.

Lack of sleep

We all need good quality sleep, no matter our age. A lack of sleep can affect your mood, health, co-ordination, and your sense of balance. If getting enough sleep is an issue for you, here are some things you can try:

• Go to bed a little earlier – it may prevent you from clockwatching and give you more time to fall asleep.
• Save sleep for the bedroom – it can be easy to fall asleep in front of the TV but try to reserve sleep for when you’re in your bed.
• Create a night-time routine – our bodies crave regularity, so create a bedtime ritual and stick with it to help you fall asleep more easily.
• Reduce your use of technology such as mobile phones, tablets, and computers – power down an hour before bedtime to prevent too much brain stimulation.
• Stop eating and drinking early – avoid eating or drinking alcohol too close to bedtime, as it can disrupt your sleep patterns.

Medication side effects

Sometimes medication you are taking can lead to drowsiness, dizziness from low blood pressure, or impaired vision or alertness. Any of these can lead to a fall. It’s important to review the medications you use regularly with your doctor and tell them about any changes or concerns.

Psychological risk factors

Depression and anxiety

Depression and anxiety can cause dizziness or light-headedness, leading to a fall. Talk to your doctor if:

• you are feeling anxious or depressed
• you are taking medications which may affect your balance.

Lack of confidence

A fear of falling can sometimes cause low self-esteem, and a lack of confidence in moving freely about your home. This can lead to you having a fall. If this is an issue, talk to your health professional about ways to help re-build your confidence.