[www.keralites.net] Reduce Risk(s) of Falling Sp.Seniors repeat but worth reading again

 

 

    

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Subject: Reduce Risk(s) of Falling Sp.Seniors repeat but worth reading again

 

Reduce Risk(s) of Falling   Increased Risk of Fall Accident Begins at Age 40   One of the main health concerns of elderly people is falling, which is often related to poor balance.  In fact, many studies show that people begin to have balance problems starting at the age of 40 years. The older you get, the weaker your physical body and sensory abilities  will be, which are all factors in having poor balance. In Japan, more than 7,000 people a year die from falling accidents, which  already exceeds the number of traffic accidents.  In this article, we'll examine in  more details the cause of falling and why you lose balance as you age.       ## Test Your Balance by Standing on One Leg You can determine how good your balance is by measuring the length of  time that you can stand on one leg. The following table shows the average balance time by age group in a study conducted at  a Japanese health institute.   Average time with eyes open 20-39 years old: 110 seconds 40-49: 64 seconds 50-59: 36 seconds 60-69: 25 seconds   Average time with eyes closed 20-39 years old: 12 seconds 40-49: 7 seconds 50-59: 5 seconds 60-69: less than 3 seconds   If your balance time is below average, then you'll have higher risk of falls, or slipping and tripping  accidents.  In the above study, women tend to lose their balance more than men but only by a small  margin (1-2%).  From this study, it is also evident that there's a sudden significant decrease in the  ability to maintain balance among middle-aged people (40 years and above).  Please take note that  the numbers stated above are only average. There are people who were able to maintain balance  much longer, and there are also those who were only able to maintain their balance at much shorter  time regardless of age and gender. The reason why they vary is explained further below.       ## The Soles of Your Feet Have Sensors The skins all throughout your body have significant amount of tiny  pressure sensors or mechanoreceptors. Some areas have few pressure  sensors, while other areas have thousands, like on the soles of your  feet. The pressure sensors on the foot soles provide information to your brain to help balance your body.  As you get older, the sensors will get weaker and your foot sole lose sensitivity.  But there are also  other factors that can lead to weaker pressure sensors.       ## Poor Blood Circulation Can Disrupt the Pressure Sensors In our study, people are almost twice as likely to be in a fall accident caused by poor blood circulation. This can be simulated by soaking your feet into ice cold water for about 3 minutes.  Because of the  cold temperature, the pressure sensors on the foot sole begin to lose sensitivity.       ## Pay Attention to Your Forward-Moving Foot If your forward-moving foot hit something, your body will be off-balance causing you to fall or trip. Well, it's a matter of common sense to always have your eyes on path and watch where you are  going.  Remember the old adages - "Prevention is better than cure","An ounce of prevention is  worth a pound of cure", "Look before you leap", etc.?   But that's not the only problem.  Here are the other two major reasons why you stumble while walking.   1. Your forward-moving foot is pointed down. If your foot is pointed down while making a step, then you are more prone  to falling.  To avoid this, your forefoot or toes should be flexed upwards  as shown on the image below. 2. You walk like a pendulum. The height of your step can greatly increase your risk of falling. To prevent this, your forward-moving foot must be higher off the ground (at least 5 cm) while the knee is raised high as shown on the image below. Actually, all the mechanoreceptors located throughout your body as well as the soles of your feet are  sending information to the brain that include muscle contractions and joint angles.  When this information  is not transmitted well to your brain, which happens as you get older, then the movement will get weak  or ineffective making it hard for you to maintain your foot higher off the ground.       ## How to Prevent Yourself from a Fall, Trip, or Slip   1. Keep Your House Clean There are a lot of things in your house that can contribute to clutters that can cause you to trip or fall.  Always make sure to put away or store properly all personal belongings and other unnecessary things  even if it is only a newspaper, remote control, and laundries scattered on the floor or carpet.   2. Stretch Your Feet and Ankles You might think that your feet do not need exercise or stretching compared to other parts of your body,  but in reality, feet stretching exercise can really help your feet maintain balance.   3. Keep Your House Warm and Ensure Adequate Lighting Cold muscles and pressure sensors work less well and are less responsive to signals.  A decreased temperature will also cause your muscles to have less strength and less flexible, which can lead to  accidents.  Always try to keep your house warm or wear proper clothes and footwear, especially  during winter. Since most falls occur indoors, make sure your house has adequate lighting.

 

 

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