【Health Lecture】Prevent falls and learn to be steady

In order to ensure the popularization effect of learning health knowledge in the "2024 China Senior Health Knowledge Competition", the organizer has collected various health science articles suitable for the elderly to learn from various hospitals, and we will share them through the "Health Lecture" column. Today, Li Xiaofang, a nurse from the Third People's Hospital of Xining City, Qinghai Province, brought us: "Prevent falls, learn to be steady and not fall", and welcome elderly friends to learn. Falling is the most common hazard for the elderly, which seriously affects their health and quality of life. The occurrence of falls is related to many factors such as the elderly's physical function, health status, behavior and environment. Therefore, preventing falls should attract our sufficient attention.

1. Who are the high-risk groups for falls?

2. How to effectively prevent falls?

1. We encourage the elderly to adhere to proper physical exercise to enhance muscle strength, flexibility, gait stability and reduce the occurrence of falls. Suitable exercises for the elderly include Tai Chi and walking. Tai Chi is an excellent traditional fitness exercise in my country. It can reduce the chance of falling by half. In addition to having a good effect on the respiratory system, cardiovascular system, skeletal system, etc., it is one of the most effective ways for the elderly to maintain balance.

2. Elderly patients should understand the side effects of their commonly used medications and pay attention to the reactions after taking the medications.

3. Choose appropriate assistive tools, such as crutches, walkers, etc.

4. The elderly should try to avoid wearing high heels, slippers, shoes with too soft soles, and shoes that are easy to slip when wearing.

5. Adjust your lifestyle.

(1) Use handrails whenever possible when going up and down stairs or using the toilet;

(2) When turning around or turning your head, your movements must be slow;

(3) Walk as slowly as possible and avoid carrying heavy objects;

(4) Avoid crowded and slippery places;

(5) When using public transportation, wait until the vehicle has come to a complete stop before getting on or off the vehicle;

(6) Slow down the speed of getting up and getting out of bed. Do not drink too much water before going to bed and avoid getting up many times at night;

(7) Place a chamber pot next to the bed at night;

(8) Avoid being alone in places where others cannot see you;

(9) Keep frequently used items within easy reach and avoid climbing high to get them;

(10) Prevent and treat osteoporosis. The elderly should maintain a balanced diet, advocate a low-salt, moderate-protein, and vitamin-rich diet, and appropriately supplement vitamin D and calcium. If necessary, menopausal women can undergo hormone replacement therapy to enhance bone strength and reduce the risk of fractures.

Contributor: Li Xiaofang

About the Author

Li Xiaofang, nurse at the Third People's Hospital of Xining, Qinghai Province