According the Centers for Disease Control and Prevention the number one reason adults, ages 45 and older, end up in the emergency room is because of falling, and every year 25% of the population ages 65 and older fall. Sadly, many of these people do not tell their doctors about the fall which is unwise because of the risk of hairline fractures and/or organ damage.

The leading cause of falls is the loss of muscle mass, especially in the legs, and the number one movement which causes falls is the action of stepping down.

Because there are countless reasons which cause falling here are three areas to examine to help reduce that risk. These areas are health conditions, environment and lifestyle.

Some health conditions which may cause falling are diabetes, thyroid issues and heart problems along with arthritis and nerve dysfunction — and these are only a few. Lack of oxygen to the brain or a sudden drop in blood pressure are also a concern.

Certain medications can increase the risk of falling especially prescriptions for hypertension and prescriptions for suppressing the central nervous system. Some over-the-counter products such as antihistamines and pain relief medicines can also increase the risk of falls.

Discussing medication affects and preventive measures with one’s primary care provider is always a good decision.

Analyzing one’s environment to reduce the risk of falling should always start within the home. Simple things like removing throw rugs and adding more lighting are helpful.

Analyzing one’s environment should go beyond the living space and include the yard and neighborhood. Outside dangers are often not thought about like an uneven board on the porch or holes in the grass. Sidewalks and driveways should also be examined for safety.

One’s lifestyle can affect a person’s gait almost as much as health condition’s do. Poor diet, lack of sleep and limited, or inappropriate exercise can all increase the risk of falls.

The older one becomes the more critical it is to consume foods and supplements which nourish one’s muscles and bones such as protein, calcium and vitamin D. Mushroom, eggs and fish contain all three of these key nutrients.

During sleep the body does most of its work in cleaning and restoring itself especially for brain cleansing and in creating new bone mass, making quality sleep critical.

The best exercises for strengthening muscles and bones are weight bearing exercises and resistance training. This does not mean going to the gym each day to workout which would be unsafe for any older person.

Examples of helpful exercises are wall push-ups and lifting weights.

As a side note, instead of spending money to purchase special weights use tuna fish cans then graduate to soup cans. Chair squats, marching in place, and walking up and down stairs are perfect exercises to prevent falls. Walking and dancing are also good exercises for the bones and muscles. An extra bonus is both walking and dancing help improve brain function.

An additional thought which should be obvious but is often overlooked is one’s attire. Shoes should be the correct size with good tread and any shoes laces should not be dragging. Clothing should not be too tight or too long, dragging along the ground.

Also, when rising to stand from a sitting position it is wise to hang on the chair’s arms and lean forward then stand.

Email us with your thoughts, I personally answer every email: info@WellnessWithAge.com.

Crystal Linn is a multi-published author and an award-winning poet. When not writing, or teaching workshops, she enjoys reading a good mystery, hiking, and sailing with friends and family. See crystallinn.com.