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As the population ages, the number of elderly Americans who die as a result of a fall increases. A study published Tuesday in the medical journal JAMA found that for people over 75, the death rate from falls had more than doubled from 2000 to 2016.
Researchers analyzed information obtained from death certificates maintained by the federal National Center for Health Statistics. In 2016, the rate of deaths from falls among people aged 75 and over was 111 per 100,000, they discovered. In 2000, this rate was 52 per 100,000 population.
Elizabeth Burns, a health scientist from Centers for Disease Control and Prevention, who was the author of the study, explained that the reason for this increase was not clear.
"The most likely reason is that people are living longer in conditions that could have allowed them to die in the past," she said. In addition, she continued, seniors take drugs that increase their risk of falling. Women are slightly more likely than men to fall, but men are slightly more likely to die as a result of a fall.
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"The message to remember is that falls kill," said Dr. Lewis Lipsitz, Professor of Medicine at Harvard Medical School and Director of the Marcus Institute for Aging Research at Hebrew SeniorLife, a housing, research and healthcare organization located in the Boston area. He was not involved in the study.
Although the trend is worrying, falls do not have to be part of aging, and they can be avoided.
"Your age is the leading risk factor for falls that can not be changed," said Dr. Elizabeth Eckstrom, a geriatrician at Oregon Health & Science University. "Most other risks can be mitigated."
Here are some steps you can take to avoid a fall.
Exercise!
Dr. Lipsitz emphasized the importance of integrating exercise into a daily routine. He suggested at least 20 minutes a day, combining aerobic and anaerobic exercises. Weightlifting, especially to strengthen the legs, is a good idea, he said.
Tai Chi, the Chinese martial art, seems to be an effective way to improve balance. This involves very slow and determined movements, in coordination with breathing and muscular activity.
"When you fall, your body does not understand how to stay positively stable, and tai chi helps with that," Dr. Eckstrom said. "With a lot of classic tai chi movements, you're taking a big enough step, or sideways. Or you lean forward, with your chest. You are almost in a fall position. "All this," she adds, "causes the body to remain stable when it is displaced.
The CDC maintains a collection of recommended exercises that includes tai chi.
Pay attention to your medications
Medications, especially those that help sleep, can compromise balance. Dr. Eckstrom said that benzodiazepines such as Valium and Xanax are particularly harmful.
"The metabolism slows down in the elderly, so the toxicity to benzos accumulates, which can cause vertigo," she said.
The same goes for non-benzodiazepines such as Ambien. Sedative antihistamines such as Benadryl and Advil PM are also bad for balance.
"If everyone took the sleeping pill, it would help a lot," said Dr. Eckstrom. Instead, she recommended her patients to use melatonin, a safe and effective sleep aid.
Re-accessorize
The sight is a crucial element in case of fall. Avoid bifocal or progressive lenses when walking outdoors. "If you wear bifocals and leave a sidewalk, it changes your perception of depth, "said Ms. Burns, who recommends a single focal lens for walking outside.
Then there are shoes. Fashion, said Dr. Lipsitz, has to take a back seat to work. "No high heels," he says. Dr. Eckstrom agreed.
Something in which the foot slips is a terrible idea, she said, "Avoid the pretty sliding sandals."
All shoes must have a back and a sole with a good sole. Slippers can also be bad. "Slippers make you slip," said Dr. Eckstrom.
Are you too proud to use a cane or walker? To move on. "If your doctor recommended a hiker, use it," said Dr. Eckstrom. "This will allow you to be more independent longer."
Eliminate the risk of tripping
The clutter accumulated during a lifetime can be deadly. Eliminate small carpets scattered in your home and eliminate the extensions that extend on the ground.
Pets can also be a danger. "It's so easy to stumble on your pet," said Dr. Eckstrom.
Take a closer look at the height of the thresholds between the rooms. it only takes a fraction of an inch to provoke a trip. Keep a light on at night for visual access to the bathroom.
Early and often in the bathroom
Hydration is a good way to fight against vertigo. Drink plenty of water throughout the day, said Dorothy Baker, senior geriatric researcher at the Yale School of Medicine.
"Do not wait until you're desperate to go to the bathroom and need to hurry," said Dr. Baker. She added that frequent bathroom travel was an added benefit. "Doing this sitting is really a good exercise and a good balance. Make some extras while you are there. "
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