“Autumn” is the “four-letter word” that older people fear the most. More than 90 percent of all hip fractures are the result of falls. While most of these falls can be prevented, little is usually done to prevent them and their devastating, painful, and even life-threatening consequences.

One in five people who break their hip die within 1 year.

Many never walk again after a hip fracture.”

Here are seven things seniors can do to prevent a fall:

Educate – Educate yourself! Learn about fall prevention, as well as other topics of interest to you. You’ve already had a good start, but keep learning more every day. Our brains are the control centers of our bodies and our muscles can only carry out what our brain initiates. Benjamin Franklin said, “An idle mind is the devil’s playground,” but actually an idle mind shrinks! The body keeps what it gets used to.

Nourish – Eating well nourishes your body to be a finely tuned creation. This includes adequate caloric intake, the correct amount of fiber, and correct hydration. Having a good nutritionist and doctor is a real plus. If you get a little dizzy, you can try eating ginger or drinking ginger tea, but not just drinking ginger beer. You can also ask your doctor about trying ginger supplements if you don’t cook.

Evaluate: See your doctor right away if you start to feel weak or dizzy. Your doctor or physical therapist can measure your blood pressure both sitting and standing. Your doctor may test your thyroid, vision, hearing, and sensation. Your PT will objectively assess your balance, strength, and range of motion to improve your function. All of these areas are important.

Medicate – Be careful! Medications are absolutely necessary for many conditions, but taking too much increases the risk of falls. This is particularly true when adding or adjusting a blood pressure medication. Taking many medications (such as four or more) is called “polypharmacy.” Polypharmacy is a well-investigated risk factor for falls. Ask your doctor or pharmacist to review all your medications carefully. Avoid asking your doctor for additional medications. If you ask your doctor for the latest pill that has been advertised on television, he or she will probably give it to you. How do I know this? His doctor is human and he knows he will never see him again if he doesn’t give him what he wants. It is in your best interest to let your doctor decide which medications you need.

Exercise – As a physical therapist, you should know that I will encourage you to exercise, but I have a “choice bone” with other health educators.

Scores of well-meaning health educators have kept scores of couch potatoes firmly entrenched on their couches by recommending exercise programs designed for athletes.

If an exercise program is too hard, too painful, or too frequent, you’ll never stick with it. Pain should not be part of your therapy or home exercise program. The only exercise that benefits you is the one you actually do and keep doing.

It’s pretty easy to exercise when a physical therapist comes to your house regularly, but you have to keep doing it. It is a GREAT investment. I only know of one home physical therapy company that has a great program to keep you going.

What can you start now? Stretch your calves before you get up at least once a day. You can do this in a chair by first fully straightening your knees and then moving your toes toward your nose a few times as slowly as you can. Walking up a small incline in very low heels also helps. When you sit down, sit down SLOWLY!

Environment: I know I’m “preaching to the choir” here, but if you must have rugs, double-tape them. Keep paths clear. It’s okay to have your furniture arranged so that if you trip, you can easily flop onto the couch instead of crashing to the floor.

Team: You can only do as well as your “team” allows you to. Start with a sturdy pair of lace-up shoes with a low, wide heel. I pay less than $60 for my sneakers and you don’t have to pay more. If you tend to scrape your toes on the carpet, make sure you don’t wear shoes with an overly aggressive sole. Canes with hand-shaped handles, as opposed to canes with simple curves, are better for walking if more support is needed. A four-pronged cane is much more stable than a straight cane. For some clients, using two straight canes with one in each hand is more therapeutic and socially acceptable than using a quad cane or walker. Walkers should be at a height that supports you without causing you to slouch too much. An experienced physical therapist is best to advise on the use of assistive devices. However, occupational therapists are pretty good at making suggestions on how to modify the home to make it more age-friendly.

In future articles I will focus more on each individual area of ​​fall prevention to help you or your loved one stay healthy and avoid a fall.