As we age, we have a greater chance of falling. Resources from the Alaska Department of Health and others can help us beef up our fall-prevention skills.
I have an older cousin who was just diagnosed with early-stage Parkinson's after several years of dizziness and falls.
Luckily, his doctor said it's not the type of Parkinson's that leads to death.
I often give "Come to Jesus" talks to family and friends when they begin to experience these symptoms. It can be annoying for them.
I advise sturdy equipment like walkers, especially ones with built-in seats.
But men usually disdain the advice because of pride and vanity. They just don't want to look old or accept their mortality.
In my experience, women are more willing to use assistive aids.
I become alarmed when I see an elderly couple with the man "cruising" along walls, just like a toddler learning to walk, while his wife holds his arm. They'll both go down if he loses control.
Or those three-prong canes, which I believe are pretty useless. I have a father-in-law with a floppy foot who uses one and I predict disaster.
It's your brain
As we age our brains shrink, so when we fall the brain bounces around inside our skull causing trauma and even death. Read the obituaries for the too-common causes of death reading "died several weeks after a fall."
My cousin told me last year after a series of falls, that he "knows how to fall." Nope.
There comes a time in our lives when we should revere our cranium and our brain cells.
We need to pay attention to warning signs like falls that predict Parkinson's and dementia.
A December 2024 study in Archives of Gerontology and Geriatrics Plus, concluded, "...this study illuminates the multifactorial nature of fall risk in patients with PD (Parkinson's disease) and other parkinsonism. Parkinsonism is a clinical syndrome characterized by tremor, bradykinesia (slowed movements), rigidity, and postural instability. Age, cognitive impairment, vitamin B12 deficiency, polypharmacy (regular use of five or more medications at the same time), walking assistance, memory loss, postural disorders (postural disorders or postural injuries refer to conditions that cause a misalignment or imbalance in the body), and specific parkinsonian diagnoses all play roles in fall occurrences..."
And a Parkinson's Foundation report found that vitamin D levels are significantly correlated with falls and some non-motor symptoms in people with Parkinson's disease.
If you're prone to falls purchase a safety monitor that comes as a necklace or a bracelet and summons help as soon as you hit the floor. Smart watches can also alert loved ones if you fall.
Taking precautions
You can find out about fall prevention resources from the Alaska Department of health: https://health.alaska.gov/en/education/senior-fall-prevention/
The Alzheimer's Foundation of America, https://alzfdn.org, also offers these recommendations for healthy aging.
1. Eat well
Adopt a low-fat diet high on fruits and veggies. Take daily vitamins. Limit intake of red meats, fried and processed foods, salt and sugar. In general, foods that are "heart healthy" are also "brain healthy."
2. Stay active
Physical activity increases blood flow to the brain and can also help improve mood and overall wellbeing. Brisk walking benefits brain health, while aerobics can boost your heart rate, and weight training builds strength and flexibility. Look for classes that offer balance and strength components, such as tai chi and yoga. Many senior centers offer them.
3. Learn new things
Challenge your brain by starting a new hobby like playing tennis, learning to speak a foreign language, or something you haven't done before. Even something as simple as brushing your teeth with your non-dominant hand stimulates the brain by forcing it to think outside of its normal routine.
4. Get enough sleep
Getting a consistent sleep every night is key; at least seven to nine hours is ideal. Having a good sleep environment is also helpful. Insomnia or sleep apnea can have serious physical effects and negatively affect memory and thinking.
5. Mind your meds
Medication can affect everyone differently, especially as you age. When getting a new medication or something you haven't taken in a while (whether over the counter or prescription), talk to your doctor or local pharmacist.
6. Stop smoking and limit alcohol
Smoking can increase the risk of other serious illnesses, while too much alcohol can impair judgment and cause accidents, including falls, broken bones, and car crashes.
7. Stay connected
Social interaction and maintaining an active social life are very important for brain health, cognitive stimulation and mood. Engaging in your community and participating in group activities is also beneficial.
8. Know your blood pressure
Blood pressure can impact your cognitive functioning. Visit your physician regularly to check your blood pressure and make sure it is in normal range 120/80.
9. See your doctor
Maintain checkups. health screenings are key to managing chronic illnesses, such as diabetes, cardiovascular disease, and obesity, all of which can impact brain health. Make a list of concerns and bring it with you.
10. Get a memory screening
Our brains need regular checkups, just as other parts of our bodies do. Alzheimer's Resource Alaska offers free memory screenings. The Alzheimer's Foundation also offers free, online memory screenings at Monday through Friday.
I would add, get outside and soak up some vitamin D from the sun.
