Fall Prevention Awareness

RICHMOND COUNTY — September is here! We are looking forward to cooler weather and all the things we love about this time of the year! September is also the time when we turn our attention to fall prevention awareness.

Data from the North Carolina Department of Health and Human Services shows that between 2019 and 2023, in Richmond County, NC, 22 deaths occurred from unintentional falls. Unintentional falls were also attributed to 538 hospitalizations and 6,269 emergency department visits.

Falls can occur at any age and result from different situations. Some situations categorized as accidental include slipping, tripping, and internal characteristics such as age-related muscle weakness or underlying health conditions. Some risk factors for falling are also identifiable, such as poor balance or confusion. Falls can also be unanticipated, due to a health event such as a sudden stroke or a heart attack. Fall Prevention Awareness Month is a great time to pledge to be mindful of the environment around you and move with caution to prevent falls.

According to the American Journal of Lifestyle Medicine, the aging population is increasing, and those over the age of 65 will increase by 20 percent by 2029 and will outnumber individuals 18 and under. For this reason, older Americans must take proactive steps to prevent falls. Research has found that the nutritional status of older Americans can be a key predictor of both frailty and age-related loss of muscle mass, strength, and function, commonly referred to as sarcopenia. There are nutrition screenings and assessments that can be performed to prescribe interventions to treat and prevent malnutrition issues to limit fall risk.

Some key nutrients to help fight sarcopenia are protein, calcium, vitamin D, magnesium, and omega-3 fatty acids. Protein is essential for muscle protein synthesis and is important for building and repairing body tissue, including muscle. Most men need 55-60 grams of protein daily, while most women need 45-50 grams. Good sources of protein include meat, fish, and eggs. Magnesium plays a role in muscle protein synthesis and nerve function. Calcium works with vitamin D to keep muscles and bones strong. Men need 1,000-1,200 milligrams of calcium each day, and women need 1,200 milligrams daily. It’s best to get calcium from food rather than supplements. Some good dietary sources include dairy products, green leafy vegetables, and fish with soft, edible bones. Sunshine helps vitamin D work effectively. Ten to 15 minutes of sun exposure daily is recommended. Good sources of vitamin D include cod liver oil, fatty fish such as salmon, tuna, and mackerel, dairy products, fortified orange juice, and egg yolks. Older adults may need a vitamin D supplement; consult your primary care provider.

It is also important to wear shoes that will not contribute to falls.

Shoes with slick soles, heels, and flip flops are less safe. An investment in shoes that have good traction and tread to better grip in wet conditions, a stable base to prevent rolling or twisting of the foot and ankle, and adequate cushioning to reduce impact and improve balance is recommended. A good, secure fit and a low heel are also important factors to consider when investing in a shoe. A secure fit will ensure that the feet don’t slide around in the shoe, which can lead to tripping. A low heel shifts the center of gravity, which can reduce falling or tripping. Today, there are many stylish “comfort” shoes that are designed to prevent falls and provide comfort all day.

Preventing falls can be a challenge, but being proactive with self-care in nutrition, weight-bearing exercise, and shoe selection is a good start to prevention.

If you would like to learn more about health and wellness in Richmond County contact Cheri Bennett at NC Cooperative Extension- Richmond County Center at 910-997-8255. The Richmond County Cooperative Extension Office helps provide research-based education and technology to the producers and residents of this great county. The office is located at 123 Caroline Street in Rockingham, or see our website at richmond.ces.ncsu.edu for more information.

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