14 Ways to Protect Seniors From Falls

Fallout from falls can be devastating.

It's hard to overstate the damage falls can do. At least 250,000 older Americans are hospitalized for hip fractures yearly, according to the Centers for Disease Control and Prevention, and the vast majority are the result of falling. Broken wrists, arms and ankles are also hazards, as is traumatic brain injury. Even fear of falling takes a toll, the CDC notes, with some seniors cutting down on daily activities and only becoming weaker and more vulnerable. The good news is you can reduce the risk of falls by using these approaches.

Clear the floor.

Falls happen most often at home, according to the National Safety Council, which offers the following fall-proofing advice. Common-sense tips start with removing floor clutter -- such as small furniture, throw rugs, electrical cords and pet gear -- that can make people trip. Wiping up spills immediately, using nonslip adhesive strips on stairs and nonskid mats or appliques in the bath and shower make surfaces less hazardous. Above floor level, stair rails on both sides of the staircase provide double protection.

Look out for outdoor falls.

Icy sidewalks, snow-packed stairs and slick curbs can provoke falls at any age, but older people are more vulnerable to serious injuries. Avoid going out alone on ice or snow if possible, the National Institute on Aging suggests. Ask someone to spread salt or sand on icy surfaces during winter, and if you must go out, wear boots with good traction.

Lighten up.

Proper lighting helps prevent trips and falls. Light switches by all entrances to halls and rooms, fixtures with at least two bulbs in vital areas such as exits and bathrooms and switches placed in easily accessible locations can reduce accidents in the dark, suggests the National Association of Home Builders. Flashing porch lights and 911 switches can alert others to someone having trouble in their home. The NAHB website provides a helpful checklist for aging-in-place remodeling.

Let the sunshine in.

Windows provide natural light and boost daytime visibility, so open the curtains and pull up the shades. If you're remodeling to enable aging in place, plan for plenty of windows, the NAHB suggests. For better access, either use lower windows or lower sill height. Windows should have low-maintenance exteriors and easy-to-operate hardware.

Make bathrooms safer.

Bathrooms are common sites for falls. In the middle of the night, when people aren't fully awake or oriented, it's all too easy to trip while fumbling for a light switch. Wet, slippery shower stalls and hard bathtub surfaces can lead to serious injuries from falls. Toilet safety frames and rails are simple modifications that make sitting and rising easier. Place slip-resistant flooring and install wall grab bars for support, and use lower bathtubs to allow better access. For standup showers, the NAHB recommends a "curbless" entrance and wider stall space. Fold-down shower seats and adjustable or handheld shower heads with hoses also help.

Move laundry to ground level.

It's a disaster waiting to happen: an older (or not-so-old) person balancing a full laundry basket against one hip while opening the basement door. Even more hazardous: a senior who resides in a townhome or apartment clutching a bottle of detergent and clothing-packed basket while heading down steep concrete steps to the community laundry room. Installing a compact washer/dryer unit on the ground-floor level of a senior's home is not only safer, but also much more convenient. Another option: Consider using a laundry service.

Build balance.

Regularly practicing gentle yoga is one way for seniors to build balance, prevent falls and even improve their serenity. Yoga has several advantages: Many senior centers offer free yoga classes, and for those who prefer to practice in privacy, all they need is a mat. However, a 2008 study found two other fitness practices are even better for promoting balance: the ancient discipline of Tai Chi and more-modern Pilates, which focuses on strengthening the body's core.

Promote healthy eating.

Malnutrition among seniors is considered a hidden epidemic, and findings presented at the 2015 Gerontology Society of America conference show that older adults who don't eat right are more vulnerable to falls. Seniors are healthier and less frail when following a well-rounded diet with a little extra lean protein, nutrition experts say.

Strengthen bones and joints.

Strong bones and flexible joints help prevent falls and reduce impact when they occur. A Ball State Unversity study that measured leg strength while descending stairs found older women had 18 to 31 percent less strength than younger women. The age gap was widest during contact with the floor step, when momentum was greatest, according to the data presented at the GSA conference. Exercise is crucial for senior bone health, says geriatrician Dr. Diane Schneider. Weight-bearing exercises keep the skeleton strong, Schneider says, while moderation and variety -- like runners adding weightlifting workouts -- spare the joints.

Oppose osteoporosis.

Osteoporosis prevention is a priority, because the bone-depleting disease significantly raises the risk of falls and fractures. To stave off osteoporosis, make sure you're getting enough calcium, ideally through your diet. Vitamin D is another important nutrient, and if you can't get 15 minutes or so of daily sun, you may need to take a vitamin D supplement. Talk to your doctor about osteoporosis screening with a dual-energy X-ray absorptiometry scan. The DEXA scan can also detect early bone loss, or osteopenia.

Check eyesight.

Yearly eye checks are important for uncovering and treating problems that reduce vision and raise fall risk. Proper-strength eyeglasses or contact lenses are also a must. One caution: Several studies have found that getting new glasses with a big change in prescription may actually increase fall risk. The magnification from bifocals can make objects appear farther or closer than they really are and distort peripheral vision. So talk to your ophthalmologist or optometrist about how to gradually adjust and safely wear multifocal glasses.

Evaluate medications.

Certain prescription and over-the-counter drugs can lead to disorientation or reduce balance. For instance, an older adult taking opioid pain medicines after a surgical or dental procedure is at higher risk for falls. Drugs that increase the risk of falls include certain blood-pressure medications and sedatives like Xanax and Valium. Antihistamines like Benadryl also raise fall risk. Older adults often take a large assortment of medications, and some may interact with others. Talk to your geriatrician or pharmacist to sort out which fall-increasing drugs are no longer needed or to find safer substitutes.

Ask for a risk assessment.

Health and caregiving professionals can evaluate a senior's home environment for safety as part of a comprehensive assessment. Providers including visiting nurses, clinical social workers and doctors who do home visits are on the lookout for jumbled medications, signs of disorientation and physical hazards and obstacles in the home.

Consider a medical alert system.

The thought of a loved one who falls and can't summon help because he or she is too injured is every caregiver's nightmare. Medical alert systems offer seniors a way to instantly get help. Devices can make seniors feel more confident as they go about their day and provide peace of mind to family members at a distance. See the ConsumerAffairs list of the top 10 medical alert systems.

Lisa Esposito is a Patient Advice reporter at U.S. News. You can follow her on Twitter, connect with her on LinkedIn or email her at lesposito@usnews.com.