Popular Science | Elderly people face winter and stay healthy

As the aging of the population in China intensifies, the number of falls among the elderly continues to increase. Falls have become the "number one killer" of the elderly . 8 out of every 10,000 people die prematurely due to falls, and 40%-70% seek medical treatment due to falls. Especially in the cold winter, when it is icy and snowy, the elderly are at the peak of falling! The elderly can go through the "winter" and be a healthy "tumbler". Here are some tips for preventing falls in winter!

What are the risk factors for falls in the elderly ?

1. Biological factors : advanced age, chronic diseases, Parkinson's disease, stroke, disability, history of falls, etc.;

2. Behavioral factors : taking multiple drugs at the same time, physiological changes, psychological factors, excessive drinking, lack of physical activity, wearing inappropriate shoes, not using walking aids correctly, and other bad behaviors and lifestyles;

3. Environmental factors :

The ground is slippery and uneven, there are obstacles, the lighting is dim or too bright, the staircase design is unsafe, etc.

4. Social factors :

Factors such as elderly people living alone, poor medical services, low education level, and poor economic conditions affect their understanding of their own health and related conditions for preventing falls.

Why is winter a high-risk season for falls among the elderly?

1. It is easy to freeze in rainy and snowy weather, and it is easy to fall when the road is slippery in cold weather;

2. Wearing thicker clothes makes movement more difficult and people are more likely to fall than in other seasons;

3. Less time spent in the sun, lower vitamin D levels, leading to osteoporosis;

4. Cardiovascular and cerebrovascular diseases are more common in winter, and people are more likely to faint and fall;

5. As the temperature drops, the circulation of the elderly decreases and their reaction ability becomes slower;

6. Bad weather reduces visibility, the elderly have reduced vision, and ground judgment is inaccurate;

How to effectively prevent falls in the elderly

1. Actively adjust your approach and correctly understand aging

To prevent postural hypotension, develop the habit of "three 30 seconds": lie in bed for 30 seconds after waking up , sit in front of the bed for 30 seconds before getting up, and stand still for 30 seconds before standing up and walking.

2. Strengthen physical exercise and exercise regularly and scientifically

Exercises such as brisk walking, jogging, Tai Chi, Ba Duan Jin, etc., low-intensity strength exercises, enhance muscle strength, improve flexibility and balance, follow the principle of doing what you can, proceed step by step, and exercise in a scientific and regular manner;

3. Keep abreast of the situation and travel safely

Enhance awareness of fall prevention, understand the weather forecast, choose suitable weather to go out, pay attention to the outdoor environment, do not put your hands in your pockets when walking, walk with your hands folded, stand firmly and hold on when going up and down stairs, taking public transportation and escalators, slow down, and avoid "making mistakes in a hurry";

4. Scientific diet and balanced nutrition

A healthy diet can help the elderly maintain strength, flexibility and balance. A rich variety of foods, a reasonable combination of foods, less salt and oil, control sugar and alcohol intake, and eat more high-protein, vegetables, fish, eggs, tofu, vitamins and calcium-containing foods;

5. Adequate sunlight and calcium supplementation

It is recommended to choose a time when the sun is milder, expose the face and arms to sunlight for 15-30 minutes, and supplement with calcium and vitamin D.

6. Improve the home environment

Use anti-slip mats in the bathroom and kitchen, install handrails, remove height differences in thresholds, shift or raise carpets to fix them, keep the floor dry, and the environment clean and tidy;

7. Follow the doctor's advice and use medication properly

Elderly people are prone to coexisting multiple diseases and have multiple medications. They are prone to dizziness and weakness after taking medications, which may lead to falls. It is recommended that you take medications according to your doctor's orders, closely observe the reactions after taking medications, take a short rest, stand up slowly, walk slowly, and check your physical condition regularly.

8. Scientific selection and use of auxiliary devices

Under the guidance of professionals, choose to use appropriate assistive devices, and use multi-leg crutches with rubber pads;

Warm reminder: Elderly friends should correctly understand the winter fall prevention and rehabilitation strategies. Safety is no trivial matter and falls should be taken seriously. There are thousands of ways to go, but fall prevention is the first one, which can effectively avoid “the last fall in your life”!

endAuthor : Zhao Mingwei and Luo Xidan (Southwest Hospital, the First Affiliated Hospital of Army Medical University)

Reviewer: Chen Jiang, Chief Physician of Orthopedics Department, Dongzhimen Hospital, Beijing University of Chinese Medicine, Member of the Bone and Joint Rehabilitation Committee of the Chinese Rehabilitation Medicine Association

Editor: Jia Jing (Xinhua Hospital Affiliated to Shanghai Jiao Tong University School of Medicine)