How to avoid injuries and falls after 50

How to avoid injuries and falls after 50: complete guide to preserve equilibrium and health

The age of 50+ is the time when the body begins to undergo natural changes. The bones become more fragile, the muscles lose strength, vision and hearing deteriorate, and the reaction time increases. These changes increase the risk of falls and injuries that can seriously affect the quality of life and independence. However, with the help of the right strategies and a conscious approach, one can significantly reduce this risk and remain active and healthy for many years. This article is a detailed guide covering all aspects of the prevention of falls and injuries after 50 years, from medical examinations and strengthening muscles to creating a safe home environment and choosing suitable shoes.

I. Medical aspects of the prevention of falls

Regular medical examinations play a key role in identifying the risk factors of falls and developing an individual prevention plan.

1. Inspection of a general practitioner/geriatrait:

   • General inspection: Assessment of the general state of health, including checking blood pressure, pulse and breathing.
   • A history of anamnesis: A detailed conversation about the diseases, operations, medications, lifestyle and cases of falls in the past.
   • Assessment of cognitive functions: Checking memory, attention and ability to solve problems, since cognitive impairment can increase the risk of falls.
   • Testing vision and hearing:
   • Vision: Visual acuity, field of view, perception of depth and color vision. Cataracts, glaucoma, macular degeneration and diabetic retinopathy can worsen vision and increase the risk of falls. Regular visits to an ophthalmologist and timely treatment of eye diseases are extremely important.
   • Hearing: Checking hearing at different frequencies. Hearing loss can violate orientation in space and increase the risk of falls. Using hearing aids if necessary.
   • Assessment of the state of the musculoskeletal system:
   • Checking gait and equilibrium: Observation of how the patient walks, turns and gets up from the chair. Assessment of stability and coordination of movements.
   • Assessment of muscle strength: Checking the strength of the muscles of the legs, arms and body. Muscle weakness is one of the main risk factors of falls.
   • Assessment of joint flexibility: Checking the mobility of the joints, especially in the legs and back. Limited mobility can complicate walking and increase the risk of falls.
   • Assessment of neurological status:
   • Reflex check: Assessment of the normal functioning of the nervous system.
   • Sensitivity assessment: Checking sensitivity to touch, temperature and pain in the legs and hands.
   • Exception of neurological diseases: Diagnosis and treatment of diseases such as Parkinson’s disease, stroke, peripheral neuropathy, which can cause disturbances in equilibrium and coordination.

2. Analysis of drugs taken:

   • Identification of drugs that increase the risk of falls: Many drugs can cause dizziness, drowsiness, decreased blood pressure and other side effects that increase the risk of falls. Such drugs include:
   • Antihypertensive drugs (to reduce blood pressure)
   • Diuretics (diuretics)
   • Sleeping pills and sedatives
   • Antidepressants
   • Antipsychotics
   • Painkillers (especially opioids)
   • Antihistamines
   • Consultation with a doctor or pharmacist: Discussion with a doctor or pharmacist of all drugs taken, including prescription, over -the -counter and plant drugs. Assessment of the need to take each medicine and the possibility of replacing with safer alternatives.
   • Dosage adjustment: If necessary, the doctor may adjust the dosage of drugs to reduce the risk of side effects.

3. Identification and treatment of diseases that increase the risk of falls:

   • Osteoporosis: The disease characterized by a decrease in bone density, which makes the bones more fragile and subject to fractures. Regular examination of bone density (densitometry) and treatment of osteoporosis (calcium, vitamin D, bisphosphonates) are extremely important for the prevention of fractures during falls.
   • Arthritis: Inflammation of the joints, causing pain, stiffness and limitation of mobility. Treatment of arthritis (analgesic, anti -inflammatory drugs, physiotherapy, exercises) can improve mobility and reduce the risk of falls.
   • Diabetes: The disease characterized by an increased blood sugar. Diabetes can cause peripheral neuropathy (damage to nerves in the legs), which leads to loss of sensitivity and increases the risk of falls. Monitoring the level of blood sugar and regular legs examinations are important for the prevention of neuropathy.
   • Parkinson’s disease: A neurological disease causing tremor, stiffness, slowness of movements and a violation of balance. Treatment of Parkinson’s disease (medicine, physiotherapy, speech therapy) can improve motor functions and reduce the risk of falls.
   • Cardiovascular diseases: Diseases of the heart and blood vessels can cause dizziness and loss of consciousness, which increases the risk of falls. Treatment of cardiovascular diseases (drugs, lifestyle changes, surgical intervention) can reduce the risk of these complications.
   • Dementia: Cognitive disorders, such as dementia, can worsen orientation in space and the ability to make decisions, which increases the risk of falls. Adaptation of the home environment and constant observation can help prevent falling in people with dementia.

II. Exercises to strengthen muscles and improve balance

Regular physical exercises play an important role in the prevention of falls, since they strengthen muscles, improve balance, coordination and flexibility.

1. Exercises for strengthening the muscles of the legs:

   • Squats: Standing straight, slowly go downstairs, as if sitting on a chair. Hold the position for a few seconds and return to the starting position. Start with a small number of repetitions and gradually increase their number.
   • Lugs: Take a step forward with one foot and go down until both knees are bent at an angle of 90 degrees. Hold the position for a few seconds and return to the starting position. Repeat with the other foot.
   • Raises on socks: Standing straight, slowly climb to the socks, straining the calf muscles. Hold the position for a few seconds and return to the starting position.
   • Landings of the legs to the sides: Standing straight, slowly lift one leg to the side, holding it in the air for a few seconds. Return to the starting position and repeat with the other foot.
   • Twins your feet forward and backward: Standing straight, holding on to a chair or wall for balance, slowly wave it one foot forward and backward. Repeat with the other foot.

2. Exercises to improve balance:

   • Standing on one leg: Standing straight, slowly raise one leg from the floor and hold the balance for as long as possible. Repeat with the other foot. Start with a short time and gradually increase it.
   • Walking in a straight line: Walk in a straight line, putting one leg in front of the other. Try to maintain balance and not deviate to the sides.
   • Turns of the head and body: Standing straight, slowly turn your head to the right and left, then turn the body to the right and left. Try to hold balance during turns.
   • Exercises Tai Chi: Tai Chi is an ancient Chinese art that includes slow, smooth movements that improve balance, coordination and flexibility.

3. Exercises for strengthening the muscles of the case (press and back):

   • Planck: Lie on your stomach, lean on your forearms and toes. Keep your body straight like a board, straining the muscles of the press and back. Hold the situation as long as possible.
   • Twisting: Lie on your back, bend your knees and put your feet on the floor. Put your hands behind the head and slowly raise the upper part of the body, straining the muscles of the press. Return to the starting position.
   • Pelvic lifts: Lie on your back, bend your knees and put your feet on the floor. Raise the pelvis from the floor, straining the gluteal muscles. Hold the position for a few seconds and return to the starting position.
   • Exercise “Bird-dog”: Stand on all fours. Pull forward one arm and back the opposite leg. Hold the position for a few seconds and return to the starting position. Repeat with the other hand and foot.

4. Recommendations for performing exercises:

   • Start slowly: Start with a small number of repetitions and gradually increase their number as the muscles are strengthened.
   • Be careful: Perform exercises slowly and controlled to avoid injuries.
   • Use support: If you have any problems with balance, hold on to a chair or wall to support.
   • Regularity: Try to perform exercises regularly, at least 3 times a week.
   • Consultation with a doctor or physiotherapist: Before starting any exercise program, consult a doctor or physiotherapist to make sure that it is suitable for you.

III. Creating a safe home environment

Most of the falls take place at home, so the creation of a safe home environment is crucial for the prevention of injuries.

1. Elimination of risk factors of falls:

   • Take all the obstacles from the floor: Wires, rugs, toys, boxes and other objects that you can stumble about.
   • Fasten the rugs: Use non -slip substrates or bilateral tape so that the rugs do not slide.
   • Take out excess furniture: Make sure that there is enough space for free movement in the house.
   • Provide good lighting: Install bright lamps in all rooms, especially in corridors, stairs and bathrooms. Use night lamps to illuminate the path in the dark.
   • Install the handrails: Set the handrails in the bathroom (next to the toilet and in the shower) and on the stairs.
   • Use non -slip coatings: Use non -slip mats in the bathroom and shower.
   • Organize storage of things: Keep the frequently used objects in easily accessible places so that you do not have to reach up or bend.

2. Safety in the bathroom:

   • Install the handrails: Set the handrails next to the toilet and in the shower.
   • Use non -slip mats: Use non -slip mats in the bathroom and shower.
   • Use shower stool: If it is difficult for you to stand in your shower, use a shower chair.
   • Adjust the water temperature: Adjust the water temperature to avoid burns.

3. Safety in the kitchen:

   • Keep the frequently used items in easily accessible places: Keep the frequently used items on shelves, which are easy to reach.
   • Use the foot stand: If it is difficult for you to reach the upper shelves, use the foot stand.
   • Do not leave the liquid on the floor: Immediately wipe spilled liquids.
   • Use non -slip mats: Use non -slip rugs in front of the sink and stove.

4. Safety on the stairs:

   • Install the handrails: Install handrails on both sides of the stairs.
   • Provide good lighting: Provide good lighting on the stairs.
   • Make sure the steps are not slippery: Use non -slip pads on the steps.
   • Do not leave objects on the stairs: Remove all objects from the stairs.

5. Other security measures:

   • Use cane or walkers: If you have any problems with equilibrium, use a cane or walker to support.
   • Wear comfortable shoes: Wear comfortable shoes with non -slip soles.
   • Beware of ice and wet snow: Be especially careful on the street in the winter. Use special ice shoes.
   • Tell loved ones about your problems: Ask loved ones to follow you and provide assistance if necessary.
   • Use a help call system: Consider the possibility of using a help call system so that in the event of a fall you can quickly cause help.

IV. The right choice of shoes

Shoes play an important role in maintaining balance and preventing falls.

1. Shoe requirements:

   • Non -slip sole: Choose shoes with a non -slip sole that provides good grip on the surface.
   • Convenient landing: Shoes should sit well on the leg, not be too cramped or too free.
   • Low heel: A high heel can violate the balance and increase the risk of falls. Choose shoes with a low, stable heel or without heel.
   • Wide toe: A wide toe allows the fingers to move freely and provides better stability.
   • Support for the arch of the foot: Shoes should provide good support for the set of the foot in order to reduce the load on the joints and muscles of the legs.
   • Light weight: Heavy shoes can bore legs and increase the risk of falls.

2. Types of shoes that should be avoided:

   • Slipans and sandals without a backdrop: They do not provide sufficient support and can easily slip off the feet.
   • High -heeled shoes: They violate the balance and increase the risk of footing.
   • Shoes with smooth soles: They do not provide sufficient adhesion to the surface and can be slippery.
   • Shoes with worn soles: The worn sole can be slippery and not provide sufficient support.

3. Recommendations for the choice of shoes:

   • Buy shoes in the afternoon: By the end of the day, the legs usually swell a little, so it is better to buy shoes in the afternoon so that it does not turn out to be too close.
   • Try on shoes with socks: Try on shoes with socks that you usually wear.
   • Go around the store in shoes: Before buying shoes, walk around the store to make sure that it is comfortable and does not cause discomfort.
   • Consult with an orthopedist: If you have problems with your feet, consult with an orthopedist to help you choose the right shoes.

V. Nutrition and hydration

Proper nutrition and hydration play an important role in maintaining the health of bones, muscles and nervous system, which helps to prevent falls.

1. Calcium and vitamin D:

   • Calcium: It is necessary to maintain bone health and prevent osteoporosis. The recommended daily dose of calcium for people over 50 is 1200 mg. Sources of calcium: dairy products, green leafy vegetables, broccoli, almonds, enriched products (for example, soy milk, orange juice).
   • Vitamin D: It is necessary for the assimilation of calcium and maintaining muscle health. The recommended daily dose of vitamin D for people over 50 is 800-1000 IU. Sources of vitamin D: fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (for example, milk, cereals), sunlight.
   • Take additives if necessary: If you do not get enough calcium and vitamin D from food, consult your doctor about the need to receive additives.

2. Protein:

   • Protein: It is necessary to maintain muscle health and prevent sarcopenia (loss of muscle mass with age). The recommended daily protein dose for people over 50 is 1-1.2 g per kilogram of body weight. Sources of protein: meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.

3. Hydration:

   • Water: Sufficient use of water is necessary to maintain the health of all organs and systems of the body, including muscles and nervous system. Dehydration can cause dizziness, weakness and impaired equilibrium, which increases the risk of falls.
   • Recommended daily norm: The recommended daily fluid rate is about 8 glasses of water. However, the need for liquid can vary depending on the level of activity, climate and health status.
   • Follow the color of urine: The color of the urine should be light yellow. The dark color of urine indicates insufficient fluid consumption.
   • Use other liquids: In addition to water, you can use tea, juices, soups and other liquids.

4. Other important nutrients:

   • Magnesium: It is necessary to maintain the health of bones and muscles. Sources of magnesium: green leafy vegetables, nuts, seeds, whole grains.
   • Potassium: It is necessary to maintain muscle health and nervous system. Sources of potassium: bananas, oranges, potatoes, tomatoes.
   • Vitamin B12: It is necessary to maintain the health of the nervous system. Sources of vitamin B12: meat, poultry, fish, eggs, dairy products.
   • Omega-3 fatty acids: They have anti -inflammatory properties and can improve joint health and nervous system. Sources of omega-3 fatty acids: fatty fish (salmon, tuna, mackerel), flaxseed, walnuts.

VI. Psychological aspects of the prevention of falls

The psychological state also plays an important role in the prevention of falls. Fear of falling can lead to a decrease in activity, a deterioration in the physical form and, as a result, an increase in the risk of falls.

1. Overcoming the fear of falling:

   • Admit your fear: Recognition of fear is the first step to overcome it.
   • Seek for help: Discuss your fear with a doctor, psychologist or physiotherapist.
   • Gradually return to activity: Start with small, safe exercises and gradually increase their intensity.
   • Use the support of loved ones: Ask loved ones to support you and help you in doing exercises and everyday tasks.
   • Visit support groups: Visiting support groups where people share their experience and support each other can be very useful.

2. Maintaining a positive mood:

   • Stay active: Regular physical exercises, hobbies and social contacts help maintain a positive mood and improve overall well -being.
   • Set with realistic goals: Do not set too high goals for you not to feel disappointed.
   • Focus on your achievements: Instead of focusing on your restrictions, focus on your achievements and capabilities.
   • Surround yourself with positive people: Communicate with people who support you and inspire you.
   • Do what you like: Find the time for classes that bring you pleasure and help to relax.

3. Cognitive training:

   • Train memory, attention and reaction speed: Cognitive training can improve orientation in space, the ability to make decisions and coordination of movements, which reduces the risk of falls.
   • Use special programs and exercises: There are special programs and exercises for training cognitive functions.
   • Play board games and puzzles: Board games and puzzles also help to train cognitive functions.
   • Study new skills: The study of new skills, such as a foreign language or playing a musical instrument, stimulates brain activity and improves cognitive functions.

VII. Auxiliary tools and technologies

There are many auxiliary means and technologies that can help prevent falls and injuries.

1. Cane and walkers:

   • Cane: It can provide additional support and stability when walking.
   • Hoddene: They provide more stable support than a cane, and can be useful for people with serious problems with balance.
   • Consultation with a doctor or physiotherapist: It is important to consult a doctor or physiotherapist in order to choose a suitable type of cane or walker and learn how to use them correctly.

2. Auxiliary devices for the bathroom:

   • Handrails: They are installed next to the toilet and in the shower to ensure support and facilitate the rising and squatting.
   • Shower chair: Allows you to take a shower sitting, which reduces the risk of falls.
   • Bath lift: Facilitates the entrance and exit from the bath.

3. Calling Assistance Systems:

   • Personal Call Systems (Pers): They allow you to call help with one press in the event of a fall or another emergency.
   • Automatic detection of falls: Some systems automatically detect falls and cause assistance, even if a person cannot press the button.

4. Smart houses and technologies:

   • Smart lighting: It automatically turns on when moving and provides good lighting in the dark.
   • Movement sensors: They can detect falls and cause help.
   • Virtual assistants: They may remind you of taking medications, training and other important tasks.

VIII. The role of family and friends

Family and friends can play an important role in the prevention of falls.

1. Support and help:

   • Offer assistance in the performance of everyday tasks: Offer assistance in performing tasks that may be difficult or risk to an elderly person.
   • Accompany on walks and visits to the doctor: Accompany on walks and visits to the doctor to ensure safety and support.
   • Create a safe atmosphere: Help create a safe home environment, eliminating the risk factors of falls.

2. Observation and care:

   • Pay attention to the signs of the fall: Pay attention to the signs that may indicate an increased risk of falling, such as changes in gait, violation of equilibrium, dizziness, forgetfulness.
   • Encourage contact for medical help: Encourage medical help when there is any health problems.
   • Regularly visit: Regular visits help maintain social contacts and provide the opportunity to evaluate the state of health and safety of an elderly person.

3. Training and informing:

   • Learn more about the prevention of falls: Learn more about the risk factors of falls and ways to prevent them.
   • Share information with an elderly person: Share information with an elderly and help him make reasonable decisions about his health and safety.
   • Encourage participation in the programs for the prevention of falls: Encourage participation in the prevention programs that are held in your region.

IX. Regular examinations and consultations of specialists

Regular inspections and consultations of specialists are necessary to identify and eliminate the risk factors of falls.

1. Therapist/geriatrician:

   • Annual inspection: An annual examination of the general practitioner or geriatricata allows us to evaluate the general state of health, identify risk factors for falls and develop an individual preventive plan.

2. Ophthalmologist:

   • Annual inspection: An annual inspection of an ophthalmologist is necessary for checking vision and identifying eye diseases that can increase the risk of falls.

3. Otolaryngologist (ENT doctor):

   • Checking hearing: Regular hearing test is necessary to identify hearing loss, which can violate orientation in space and increase the risk of falls.

4. Neurologist:

   • Consultation if necessary: A neurologist consultation may be necessary in the presence of neurological diseases, such as Parkinson’s disease, stroke, peripheral neuropathy, which can cause impaired equilibrium and coordination.

5. Orthopedist:

   • Consultation if necessary: An orthopedic consultation may be necessary in the presence of diseases of the musculoskeletal system, such as arthritis, osteoporosis, which can limit mobility and increase the risk of falls.

6. Physiotherapist:

   • Individual exercise program: A physiotherapist can develop an individual exercise program to strengthen muscles, improve balance, coordination and flexibility.

7. Psychologist:

   • Consultation if necessary: A psychologist consultation may be useful to overcome the fear of falling and maintaining a positive mood.

X. Education and informing on the prevention of falls

Education and informing on the prevention of falls is an important element of a successful strategy for reducing the risk of injuries.

1. Programs and events:

   • Participation in falling prevention programs: Participate in the prevention programs of the falls that are held in your region.
   • Attition to lectures and seminars: Attend lectures and seminars on the prevention of falls to learn more about risk factors and ways to prevent them.
   • Distribution of information: Share information on the prevention of falls with friends, relatives and neighbors.

2. Information resources:

   • Internet sites: Study information on the prevention of falls on specialized Internet sites.
   • Brochures and booklets: Get pamphlets and booklets on the prevention of falls in medical institutions and public centers.
   • Books and Articles: Read books and articles on the prevention of falls to deepen your knowledge.

3. Self -education:

   • Study information about your health: Study information about your health in order to understand your risks and make reasonable decisions.
   • Ask questions to doctors and specialists: Feel free to ask questions to doctors and specialists to get answers to your questions.
   • Be active participants in the prevention process: Be active participants in the process of preventing falls and take responsibility for your health and safety.

Compliance with these recommendations will significantly reduce the risk of falls and injuries after 50 years and maintain an active and healthy lifestyle for many years. Remember that prevention is the best way to avoid problems associated with falling.