Moose hunting season. Colorful leaves. Frosty mornings. Three traditional signs of Fall in the Interior. The changing season is beautiful for many, but can be dangerous for older Alaskans who need to approach the colder weather with a bit more caution.

According to the Centers for Disease Control and Prevention (CDC), one senior falls every second in the United States. 

While an accidental fall isn't usually a medical emergency for younger individuals, as the body ages bones often become brittle and healing can take longer. Seemingly minor falls can result in serious injury in older adults. 

In addition to the injuries associated with the actual fall, fear of falling can also seriously affect an aging adult’s quality of life and sadly, can keep a person from being active and independent.

In 2019, the State of Alaska released a report on injury and deaths among older adults. The report concluded that falls are the number one leading cause of serious injury requiring acute care and one of the leading causes of death among Alaska residents ages 55 and older. 

The rate of serious fall injury is higher among older women than men in Alaska. 

The report also identified substantial disparities in serious fall-related injury among older Alaska adults by race. Alaska Native adults experience approximately twice the rate of falls compared with older White adults and more than three times the rate of older adults of other races.

Falls are typically caused by physical conditions that impair mobility or balance (e.g. decreased leg strength) or hazards in the environment (e.g. icy sidewalks). Several physical changes related to aging make older adults more susceptible to falling, including decreased strength, reduced sense of balance, declining eyesight, loss of flexibility and decreased endurance.  Environmental hazards occur when people do not notice a hazard or do not respond quickly enough after a hazard is noticed. Most falls occur when several causes interact.

The good news about fall-related injuries is that many of them can be prevented. Here are ten simple steps that older Alaskans can take to prevent falls:

1. Begin or maintain a regular exercise program. Weight training or resistance training may help strengthen weak legs and thus improve steadiness during walking.
   
   
2. Wear appropriate shoes. Shoes that have firm, nonslip soles, some ankle support, and flat heels are best.
   
   
3. Stand up slowly after sitting or lying down.  This strategy can help prevent dizziness because it gives the body time to adjust to the change in position.
   
   
4. Ask your primary care provider to review your medicines. Older individuals should ask their primary care provider to review all prescription and nonprescription drugs being taken to see if any of the drugs could increase the risk of falling. If such drugs are being used, your doctor may be able to lower the dose or prescribe another drug.
   
   
5. Have your vision checked every year. Having the correct glasses and wearing them can help prevent falls. Treatment of glaucoma or cataracts, which limit vision, can also help.
   
   
6. Make your home safe. There are several environmental improvements than can be considered to make your home safer, including improved lighting, clutter-free floors, grab bars in the bathroom, taped or removed throw rugs, nonslip mats and elevated toilet seats.
   
   
7. Keep your sidewalks clear. Walking slowly and carefully on slippery sidewalks can minimize falls. Applying de-icing material such as salt or gravel can also help keep sidewalks clear.
   
   
8. Use special care when getting in and out of vehicles. Getting in and out of cars or trucks can pose a special risk for older adults. To get out of your vehicle, remember “step down, not out” with both feet. This approach forces you to stand up or step flat footed, reducing the chances of slipping.
   
   
9. Have your balance checked. Fairbanks Memorial Hospital’s Rehabilitation Services offers a free Balance Screening Program for anyone over the age of 55. The assessment tests strength/flexibility, vision, mobility, cognition, sensory integration and balance. To learn more about the program, please call (907) 458-5670. Your primary care provider can also check your balance during your annual physical.
   
      
10. Prepare for an emergency.  Make a plan for you and your loved ones for who will be called and how the call will be made in case of an emergency. In addition to an emergency plan, many older adults invest in an alert system that can assist in an emergency.

The best treatment for fall-related injuries is prevention. As the weather begins to change in the Interior, be aware of where you are stepping and stay steady on your feet.   If you have questions, or need more information on preventing falls for you or a loved one, please contact your primary care provider.