Fall prevention Guide - Right at Home UK

Falls Prevention Guide To help you stay safe and steady, in and around your home

Welcome As we age, unfortunately, the risk of falls becomes more common, as muscles can lose strength and bones may weaken. The effect of falls, in some cases, can be more serious for older people.

Thankfully, there are lots of simple ways we can help to prevent falls from happening in and around the home. If you or a loved one has had a fall in the past, making some small changes may also help to build confidence once again.

This handy guide can help you make simple tweaks to your home and lifestyle that can protect against falls. The guide will walk you through each room, providing handy tips.

Healthcare professionals take falls in older people very seriously, as they can have a significant impact on health and wellbeing. If you are worried about the risk of falls, it’s important to speak to your GP. Your GP can carry out some simple balance tests to check whether you're at an increased risk of falling in the future. They can also refer you to useful support services in your local area.

Potential risk factors Falls are often associated with a wide range of risk factors which can be more prevalent in older people or those with pre-existing health conditions.

Some common risk factors include: Physiological changes • Muscle weakness • Poor balance • Visual impairment Medical conditions • Parkinson’s Disease • Dementia • Rheumatoid arthritis Environmental hazards • Ill-fitting shoes • Poor lighting • Slippery surfaces Additional risks • History of falls • Smoking • High alcohol consumption The different types of falls: Mechanical falls can happen to anyone as a result of falling over an object or simply missing a step.

Medical falls happen as a result of a medical illness and may be controlled through medication or therapies.

Reasonable steps, precautions and adaptations can be made to prevent a large majority of these falls which this brochure will guide you through.

Did you know?

The risk of osteoporosis starts to increase in women after menopause. This is because their ovaries no longer produce oestrogen, which helps to protect bones. The weakened, more fragile bones consequently increase the risk of falls.

Tips for your

Living room and hallway Chairs and sofas Consider chairs or sofas that offer more support and stability, including sturdy armrests and a high back Keep your walking aid close by and use it to help you to get up

Carpet and rugs Tape down rug corners and edges and use non-slip backing Ensure carpets are fitted and do not lift

Obstacles in pathways Relocate low-lying coffee tables that may be difficult to see Remove clutter to create wide, straight and clear pathways throughout the home

Electrical cords Rearrange lights and cords along the walls and out of pathways Organise wires to minimise stretching and bending Label plugs and the end of the wire with the same colour so it’s easy to see which plug is for which item Use wire organisers to help keep areas with lots of devices tidy

Poor lighting Add extra lighting through lamps in rooms that are darker Use high wattage light bulbs and replace yellow light bulbs with white light

Tips for your

Kitchen Items on high shelves Move regularly used items to eye level where possible Place heavy items such as pots and pans lower down If you require a step to reach higher placed items, choose one that is sturdy, non-slip, and move it out of the way once you have finished using it

Cupboards and organisation Rearrange cupboards to a system that makes sense to you. For example, keep cereals and dry foods that you may eat often in a cupboard with easy access Consider a lazy susan if cupboard space is limited, and even in the fridge for items like condiments for easier access

Spillages Place a water absorbent, non-skid mat in front of the sink Clean up any spills immediately Invest in an absorbent mop with a long handle to avoid having to bend down Wear appropriate footwear with grips on the soles

Unstable chairs Use kitchen chairs with arm rests so you can sit and stand more easily Avoid using chairs with wheels in the kitchen Take your walking aid into the kitchen and leave it against the side, in a safe place, while you aren’t using it, to avoid tripping over it

Tips for your

Steps and stairs

No handrail support Install handrails on both sides of the steps or stairs where possible Ensure handrails extend beyond the top and bottom steps for extra support Choose rails that are round or curved in shape to allow for an easier grip

Steps that are slippery or in bad-condition Repair faulty steps and any carpets or coverings that are loose Install carpets or non-slip rubber threads.

They are less slippery than laminate or bare steps

Bad visibility Increase stairway lighting to reduce any shadows that may cause visual confusion Invest in inexpensive, battery-operated, motion-sensor lights to stick on the wall of the staircase Consider installing light switches at both the top and bottom of the stairs if you don't have them already

Tips for your

Bedroom Poor lighting Install bright lights to make it easier to avoid furniture Ensure light switches and lamps are accessible within arm’s reach of the bed

Clutter and obstacles Keep items that are not used often stored away in wardrobes or cupboards Clearly label any storage boxes Ensure curtains aren’t too long and don't trail on the floor

Getting dressed Ask your CareGiver to get your clothes out of the wardrobe and lay them neatly, somewhere you can't trip over them, so you don't have to reach into your wardrobe for them Put the lights on before you get dressed so you have good visibility Keep a spare pair of slippers next to your bed

Getting out of bed Use a walking aid to assist you Avoid excess cushions on the bed that could fall onto the floor Keep clutter away from bedside tables in case you need to use them for extra support when standing

Tips for your

Clothing and feet Clothing Don’t wear trousers or long clothes that drag on the floor Use your local tailors to alter any clothing that may be too long Avoid long chains or scarfs that could get caught on items

Slippers and socks Avoid walking around the house without any slippers on Choose slippers that have good grip on the soles, backs, and velcro fastenings

Shoes Ensure shoes fit well and provide a good grip Invest in footwear for outside with easy fastenings and ankle support Choose shoes which provide room for thick socks in cold weather to keep feet warm and allow for good circulation in your feet Invest in a shoe horn to make putting shoes on easier

Toes and feet Trim toenails regularly, as nails that are too long can cause problems with foot health If you are diabetic, ensure regular feet check-ups Speak to your CareGiver, GP or a local chiropodist who can help look after your feet

Tips for your

Bathroom Doors and access Remove door locks Invest in bathroom doors that open outwards Avoid putting any mats in the way of the door opening

Clutter and obstacles Keep extra toiletries and other items in cupboards with clearly visible labels Install shelves in the shower to hold toiletries and avoid having to bend Use a towel rail to hang damp towels to keep them off the floor before they are washed

Bath and shower Put absorbent bath mats by the shower and bath and ensure they are secured to the floor and won’t slide Install handrails Invest in shower chairs and transfer benches to assist you while showering

Using the toilet at night Install motion-sensor lights in and outside the bathroom Ensure there is enough lighting between the bedroom and bathroom Install grab rails next to the toilet if possible Consider a toilet riser to make standing up easier

Tips for your

Garden and outdoors

Paths and steps Cover walk areas such as porches, steps and paths with waterproof textured paints Replace steps with ramp access if possible Install adequate, motion-sensor lighting around the perimeter of the house Add abrasive strips or rubber stair treads to the edge of steps, or use decking paint which has a rough texture Keep steps, pavements, decking and porches free of obstacles and/or debris Install handrails on both sides of the steps.

These should extend beyond the top and bottom steps so you know you are on solid footing

Overgrown shrubs or branches Arrange for the removal of protruding tree roots Ask someone to help you trim back bushes or plants that are overgrown

Weather Conditions Avoid going out during icy weather conditions Invest in sturdy walking shoes, with strong sole grips and ankle support Spread salt on paths for extra grip during icy weather and look out for black ice Walk on grass if paths or driveways appear slippery or uneven Ask someone to help shovel snow to create a clear walkway in and out of the house Wear sunglasses if the sun is shining. Avoid wearing the incorrect eyewear: reading glasses or bifocals can distort your vision when outside

Curbs and pavements Paint bright paint onto step edges or curbs to enhance visibility Check curb height with a walking aid before stepping up or down them. Curbs with inclines or cutaways for bikes can be misleading Repair loose concrete areas on drives and pathways Be aware of changes in terrain. Try to stay on level ground and watch for steps, holes, uneven areas and potential obstacles in paths

Did you know?

Almost one third of older people fall at least once a year away from home, with many experiencing multiple falls.

Tips for your

Health and lifestyle From the age of 55, we generally lose around 1% of muscle mass each year, meaning our strength and balance can often suffer. It’s important to look after your general health to reduce the risk of falls and the health implications they may lead to.

Eyesight and hearing naturally worsen as we age and can make it much more difficult to spot hazards when moving around.

Below are a few tips to help with your health:

Eyesight Schedule an eye test every 12 months to ensure your eyesight is looked after If you wear glasses, keep a spare pair in case one pair breaks Keep reading glasses in the kitchen and bedroom if you require them

Hearing Book hearing tests every 18 to 24 months at your opticians or GP surgery If you wear a hearing aid, get regular services and ensure you know where to go if it breaks

Blood pressure Get regular blood pressure checks at your GP surgery Purchase a blood pressure monitor from a local pharmacy and use the Blood Pressure Guide on the Right at Home website to check your levels and understand what your reading means Book an appointment with your GP if you experience regular dizziness which could be caused by low or high blood pressure

Our highly-trained CareGivers can assist you and your loved ones to organise and attend any medical appointments in the community.

Tips for your

Nutrition and hydration It’s important to maintain a healthy, balanced diet at any age, as the food and drink we consume has direct effects on our physical and mental health. The tips below focus on changes which can be directly linked to falls. However, you can find lots more information about what a balanced diet looks like on the Healthy Eating page of our website.

Blood sugar Diabetes, which is common among older adults, can sometimes lead to low blood sugar. Low blood sugar can often cause dizziness.

Get blood sugar levels checked by a nurse or doctor

Protein intake Protein helps to build muscle and keep muscles strong but it can be difficult to get enough protein in your diet.

Take a look at the NHS website which contains lots of information on how you can incorporate more protein into a healthy, balanced diet

Dehydration There are many reasons older people may become dehydrated, such as forgetting to drink or not feeling thirsty.

Keep a water bottle with you throughout the day as reminder to drink more water Try alternating your beverages between water, flavoured water or dilutes to provide more variation

Vitamin D Being unable to get outside regularly can cause a Vitamin D deficiency due to a lack of exposure to sunlight. This can cause bones to become thin, brittle or misshapen.

Speak to your GP about Vitamin D supplements which can be a simple solution

How can Right at Home help?

You face lots of changes as you age; leaving the home you love doesn't always have to be one of them. That's why at Right at Home, our highly-trained team can work with you and your loved ones to create a bespoke, personalised care plan to help you stay safe and happy in your familiar and comfortable surroundings.

Our carefully matched CareGivers ensure you receive the tailored care and support required to achieve your daily goals, as you get to know each other, building strong bonds.

For us, care isn't just about your physical wellbeing, we understand the importance for your mental wellbeing too. Our care plans are created to help improve your quality of life, not just to maintain it.

If you or your loved one requires support, contact our friendly team who can provide more information about our services and why Right at Home is the chosen homecare provider for thousands of families across the UK.

Our services: • Provide emotional support • Assist you to become more active • Prepare nutritious meals • Help you to engage with your local community • Provide personal companionship • Get you to medical appointments • Assess your environment and suggest modifications

Contact us today