10 minute read
Keeping safe to avoid hospitalisation
aware of the ‘warning signs’ and possible risks that might increase your chances of falling, so you can prevent situations or events that might cause a fall.
Signs that you or a loved one may be at risk of a fall can be related to a chronic health condition, a deterioration in mobility, or following a few minor falls. It is important to be aware of any changes or signs such as:
Missed outings including doctor appointments or putting off making medical appointments
Being inactive or feeling lethargic
Becoming socially isolated or showing signs of depression
Being reluctant to cook or struggling to keep the house clean and tidy
Having a poor appetite or a change in weight
Having a fall can be a huge setback for an older person. Depending on the severity of any injuries, it can mean weeks or months of healing and medical care. A bad fall can end in hospitalisation with broken bones or deep skin tears – but even bruising from a minor fall can be severe, and cause weeks of discomfort. No one likes the feeling of losing control, or the loss of confidence that may result after a fall.
We can all agree –prevention is better than cure. Prevention means taking action to STOP a fall from happening. It’s important to be
Deterioration of chronic health conditions, eg. high blood pressure or diabetes
Showing a general disinterest in overall health and or/ hobbies and interests previously enjoyed.
Being more confused or forgetful especially with everyday living tasks, such as leaving the stove on.
Remember, your home is where you spend the majority of your time. A few simple adjustments to the safety of your home, as well as being conscious of potential trip hazards around the house, can help you to continue to live safely and independently at home for longer.
The annual cost of fall related acute care in Australian hospitals for older people is estimated to exceed $600 million.
For older people in particular, being admitted to hospital presents a risk in itself – there’s the stress of being in an unfamiliar environment, the increased chance of acquiring infections, and even muscle wastage from spending too much time restricted to a hospital bed.
We know that more older people are being admitted to hospital than ever before, but how many of those visits could have been prevented if the right support had been in place at home?
A fall can be viewed sometimes as the first step in the path of decline for an older person, but it doesn’t have to be this way. With proper guidance and support at home, older people can maintain their independence and stay ‘falls free’. From keeping active to eating well, there are many simple ways to prevent falls.
Simple solutions for inside
The best way to start is by conducting a safety audit of your own home. Go room to room looking for possible hazards relating to furniture, rugs, lighting, stairs and electrical leads. Be critical and realistic about the risks – some items that have been in place for years may no longer be safe especially if you are less mobile than you used to be. It’s better to remove them now than regret tripping over them later.
Staying safe outside
It’s so important to stay active as you get older, but outside activities can be risky if you’re not careful to remove hazards first. Make sure your garden paths are free of clutter, moss and algae, and consider having support rails installed to help you move safely around the outside of your home. Consider perhaps an upgrade of your driveway or pathways to provide extra grip and avoid the chance of slipping over.
Looking after your health
You can take all the precautions in the world but still have a fall if your body is weakened by lack of movement and exercise. As we age, our muscle strength starts to decline, and our balance can deteriorate. Doing simple exercises to improve your strength and balance can help maintain or even improve your ability to complete your daily activities and reduce your falls risk. Talk to your GP or other health professional to work on a strength–building exercise program that you can do every day with the support of your CAREGiver.
Staying positive for mental health
As we age it is so important to forge and maintain our social connections, as loneliness and social isolation can have a detrimental impact on our mental health. Having friends, family and communities to talk and interact with can make a world of difference. Be proactive as it is never too late to start new friendships or rekindle old ones. Sometimes a little help from a CAREGiver at home can have a profound effect on reducing social isolation and improving mental health. Perhaps you are struggling now to walk up your stairs? Or are you having difficulty getting in and out of the shower? Perhaps you have become disinterested or overwhelmed in preparing and cooking your meals? Or are you having difficulty changing bed linen, making the bed, hanging out your washing, vacuuming or mopping the floors? If you are struggling with any of these daily living tasks at home, there is help available that will assist you to retain your independence whilst safely continuing to live in your own home.
Eat a nourishing diet
Sometimes we might think our diet is healthy, but that same diet might not be as ‘nourishing’ as it should be, especially as our bodies age. Now might not be the time to diet to lose weight, but it’s definitely not the time to fill up on sugar, either. Eating the best balance of proper nutrients helps to determine the health of our bodies and brains as we get older. Healthy eating for nourishment includes consuming high–quality proteins, carbohydrates, vitamins and minerals while minimising processed foods, saturated fats and alcohol.
Looking after our senses
As we age, we may experience a decline in mobility and motor skills, which can result in having difficulties with balance. Our senses can deteriorate (ie hearing, sight, smell, taste and touch), may change with age and we may also become more forgetful. These changes can impact on our reactions and how we interact with our environment. Changes to our senses can therefore lead to a greater risk of accident or injury in and around our homes.
For more information on our care services or to receive a copy of our FREE Keeping Safe to Avoid Hospitalisation Guide to assist you conduct your own home safety audit, contact our local Home Instead office on 02 4342 3477 or email gosford@homeinstead.com.au www.homeinstead.com.au
About Home Instead: Established in 2013, Home Instead is a locally based in–home care and companionship service on the Central Coast. We are committed to making a positive difference in the lives of local seniors and their families and we take aspect of their care to ensure they have access to the best quality care services and support they need to continue living, safely, independently,
Opening hours
Monday to Friday 9am–4pm & first Saturday of every month 9am–12pm a large range of styles, widths & colours available
We are specialists in fitting as well as providing comfort and orthopaedic footwear. We provide footwear for difficult to fit feet ~ in particular people with diabetes, arthritis, swelling and bunions as examples. We also provide a home visiting service and shoe modifications and repairs.
Osteoporosis is a condition in which bones become weak and brittle, making them more likely to fracture. It mainly affects people over the age of 50 when bones loose minerals, such as calcium, faster than the body can replace them resulting in reduced bone thickness (also known as bone density). 2/3 of Australian’s over 50 have poor bone health.
The silent disease
It is often called the ‘’silent disease’’ as it usually has no signs or symptoms until a fracture occurs. These fractures can occur from a minor injury or fall and are called ‘’minimal trauma fractures’’. The most common fracture sites are the spine, hip and wrist. It is not just a women’s disease as 1 in 3 women and 1 in 5 men will have an osteoporotic fracture in their lifetime. Osteoporotic fractures can be devastating leading to disability, loss of independence, depression and chronic pain. This is especially the case for hip fractures with 50% of elderly people needing long term nursing care and up to 15% dying within 4 months of the fracture. The cost of osteoporotic fractures is greater than that of heart attacks, stroke and breast cancer.
The cascade effect
Approximately 50% of those that have a fracture due to osteoporosis will have another fracture. The risk of future fractures rises with each new fracture and is known as the ’cascade effect’’. To reduce the cascade effect and prevent further fractures it is essential that osteoporosis is diagnosed and treated.
Risk factors for developing osteoporosis
History of a minimal trauma fracture
Family history of osteoporosis
Advancing age
Low Bone Mineral Density (as detected on a Bone Density scan)
Smoking
Excessive alcohol intake
Low body weight
Physical inactivity
BY DR GEORGIA PAGE
Low Vitamin D levels
Recurrent falls
Certain medical conditions such as coeliac disease, an overactive thyroid, chronic liver or kidney disease, prolonged steroid use, treatment for breast and prostate cancer, early menopause and low testosterone levels.
Screening for osteoporosis
If you have strong risk factors for osteoporosis, are over the age of 70 or have had a minimal trauma fracture, your doctor may order a Bone Density Scan (DEXA scan). This scan is like an X–ray which measures the thickness of the bones in the spine and hip. The test gives a result call a T–score which compares your bone density to that of young healthy adults. If your T–score is –2.5 or lower, this indicates you have Osteoporosis and your fracture risk is high. If it is between –1 to –2.5, this indicates ‘’osteopenia’ which means you have mild thinning of the bone and are at risk of developing osteoporosis.
Your doctor will use your T–score to help decide your management plan. These scans may be repeated every 2 years depending on your risk level.
Treatment
There are a number of lifestyle changes that can reduce your risk of fractures such as eating well and exercising regularly.
Calcium and Vitamin D are essential for keeping our bones strong. Calcium is a major building block of bone and the recommended daily intake is 1000 – 1300mg for women and men over the age of 50. Consider supplements if the recommended calcium intake of 1300mg cannot be achieved alone through diet. Vitamin D helps us absorb calcium and has a positive effect on muscle function. The easiest way to get Vitamin D is a little bit of sunshine every day. Of course we need to be ‘’sun smart’ but 5 – 10 minutes mid–morning or in the late afternoon with your arms or legs exposed can help boost your levels (more time may be required for dark–skinned people). If blood Vitamin D levels are less than 50nmol/l or less than 75nmol/l in those with osteoporosis, a Vitamin D supplement may be required.
Regular exercise is important to increase our bone strength and also prevents our risk of falls by improving our coordination and balance. A ‘’bone friendly’’ exercise program is one that is varied and includes weight bearing, muscle strengthening and high intensity training.
Avoid negative lifestyle factors such as smoking and reduce alcohol intake to less than 2 standard drinks a day.
Try to prevent falls from occurring in the first place. Half of all falls occur around the home and approximately 1/3 of people over 65 fall each year. Strategies to prevent falls include muscle strengthening and balance exercises such as tai– chi, and removing any trip hazards such as loose rugs. A medical review to ensure you are not on medication that could be causing poor balance or light headedness is important and make sure your eye checks are up to date.
Medication
You may be commenced on medication if you are diagnosed with osteoporosis or are at high risk of fractures. Theses medicines work by preventing further bone loss and making the bones stronger over time. There are a number of different type of medications for osteoporosis and your doctor will choose one best suited for you. Osteoporosis medicines can reduce the risk of spinal fractures by 30 to 70% and hip fractures by 30 to 50%.
Summary
Fractures due to osteoporosis can have a devastating effect on our lifestyle and independence. By diagnosing and treating early we can help stop the ‘’cascade effect’’ and prevent further fractures.
Discuss with your doctor if you;
have any risk factors for developing osteoporosis
have had a ‘minimal trauma fracture’
are aged over 70
have had a loss of height of more than 3 cm, developed a curve or hump in the spine or develop sudden severe back pain.
Dr Georgia Page enjoys all aspects of general practice and has been working at Your Family Doctors at Erina for the last 12 years. The practice has a fabulous team and they pride themselves on delivering good quality health care, with that special personal touch. For more information call 4365 4999, check the website www.yourfamilydoctors.com.au or like them on Facebook.
The team at Physio Connex in North Wyong use the latest techniques, technology and equipment to best serve the Central Coast community.
Maia's edible garden: a source of joy and inspiration for all
We feel it's important to find sources of joy and inspiration wherever we can and for Maia, a resident of Ingenia Retirement Village in Ettalong B each, that source of joy comes in the form of her mini edible garden.
Maia, who got married to her husband Jim last year in May at the age of 83, is a testament to the saying that age is just a number. Maia has always had a love for gardening, though when she moved into the Village at Ettalong Beach didn’t quite have the garden space she was accustomed to. Then Maia picked up the book ' The Edible Balcony' by journalist Indira Naidoo and with the help of the Village gardener John, Maia set out to create a garden that would not only be beautiful to look at, but also provide her, her husband and the community with fresh vegetables and herbs.
Maia says, ‘The garden is truly a sight to behold’, and at one stage they were harvesting over a dozen tomatoes every second day, along with cucumbers, chillies, lemons, and a variety of herbs including basil, mint, coriander, and thyme. Maia loves cooking from what they pick, making everything from stuffed capsicums to fresh salads.
The edible garden is a source of inspiration for all to go out and create their own. It proves that you don't need a large amount of space to create something wonderful and meaningful. With a little bit of knowledge, creativity, and perseverance, anyone can grow their own mini garden and experience the joy and satisfaction that comes with it.
At all stages of life, it's important to find things that bring us happiness and purpose. For Maia, that thing is her mini garden, and her story is a reminder that there's always a way to find beauty and joy in the world around us.
