Serene Karplus, Nederland.  Falls change lives. Unintentional falls are among the top ten reasons for death by injury for all age groups from age 15 up. Every second, an older adult falls. More than seven million of those falls require medical treatment or restricted activity for a least one day.

According to the Centers for Disease Control, more than 29,000 Americans over the age of 65 died in 2016 as a result of a fall; nearly 80 every day.

Falls can have serious impacts in terms of long-term health, day-to-day function and independence. The good news is that falls are not an inevitable consequence of getting older and many falls can be prevented.

Last week was National Falls Prevention Week. We celebrated it in style with over forty events throughout Boulder County and a special review in Nederland. Several of our attendees have participated in the eight-week program “A Matter of Balance,” which offered many tips for safety.
Some of the tips we refreshed last week include:

Stay physically active. Exercise, including simply walking, builds strength, flexibility, endurance, and balance, as well as elevates mood (depression can slow our reaction times and ability to focus). Walk or work out at least 30 minutes most days to the point of breathing hard.

Stay Hydrated. Water increases effectiveness of the nerve synapses that run brain function and communicate with muscles for better reaction times, strength and endurance.

Review medications. Each prescription and over-the-counter chemical we ingest has its own side effects. When combined, they can increase drowsiness, dizziness, fatigue, attention, balance, coordination and more.

Be aware of surroundings. Remaining fully aware, indoors and out, helps us negotiate hazards and solve problems to overcome obstacles.

Test vision and hearing. Calculating stairs and distances correctly requires accurate vision and hearing and is an important cue for good balance.

Sleep well. Fatigue affects focus, endurance and judgment.

Limit alcohol intake. This depressant reduces reaction time, affects balance, reflexes and judgment. Higher altitude increases its effect.

Stand up slowly. Allow time for blood flow to reach brain and muscles to maximize strength, stability, and balance.

Use assistive devices. Not all outdoor steps have handrails and even a single-step curb can be a hazard. Carry a hiking pole, walking stick/cane or walker as needed.

Choose appropriate footwear. Avoid smooth-soled or backless shoes and be cautious of sticky rubber soles on carpet.

Be careful on icy or wet surfaces. Avoid smooth wet surfaces and keep a bucket of sand by exit doors to sprinkle on ice.

Ask for Help. Get a falls risk assessment from the doctor and ask others for help.

Subscribe to a safety button response service. A GPS service, instead of a phone-related system, helps everywhere, increasing ability to stay active and in community.

Check home safety items such as grab bars at toilets and showers, no loose rugs, no extension cords across walkways, no sloppy slippers, use reach sticks to reach up high or use only stepstools with grip rails, ensure enough lighting and well-located switches and lamps, use nightlights, declutter the floors and excess furnishings, watch for pets that get under foot, turn water heater temperature down to 120 degrees, ensure phones have emergency numbers with them and are within reach of bed, chair and bath.

Additional resources: Boulder County Area Agency on Aging 303-441-3599 or www.bouldercountyhealthyaging.org, National Institute on Aging at nia.nih.gov nia.nih.gov, National Council on Aging at ncoa.org/healthy-aging/falls-prevention, Centers for Disease Control at cdc.gov/injury, Colorado Department of Public Health & Environment at colorado.gov/pacific/cdphe/fallsprevention

Holiday Mountain Market invitations to vendors and performers were mailed and emailed in late August and are due by September 30. For an application, please visit our website at NederlandAreaSeniors.org, click on Holiday Mountain Market and look for the PDF application at the bottom of the page - or contact us at 303-258-0799.

All ages of adults are welcome at all events, attended mostly by folks over age 50. Sign up for all meals and events at 303-258-0799 or Meetup.com/Mountain-MidLife-Social-Group or by email at NederlandAreaSeniors@gmail.com. Meals are served at the Nederland Community Center. Please call two days ahead for lunch reservations (more for dinners and breakfasts if possible). Missed the deadline? Call anyway. Costs listed show first the over-age-60 requested anonymous contribution, then the under-age-60 price. Please note that all over age 60 are welcome at meals regardless of ability to contribute financially.