You likely don’t need any reminders that older adults are at risk for falls, and that each year, 1.5 million older adults are treated in emergency rooms due to a fall, and thousands die as a result of falling each year. While a fall can happen anywhere, it’s more likely to happen in your home, either on your floors, your stairs or steps, or getting in or out of bed or the bathroom. What that means is that, whatever you can do, and however you can, it’s valuable to try to prevent a fall, lower your risk, or figure out a way to limit your injuries and support your recovery from a fall. We’ve spent a lot of time and effort sharing information about falls and the risk of falling, given the significant impact that a fall can have on your quality of life and aging more generally. To review our previous posts on falling, click here. And for a useful guide for caregivers to raise the topic of fall prevention with their loved ones, read here.

Let’s look at what you can do proactively and what signs you can look out for to lower your risk of falling or take preventive steps. First, some basics: The Cleveland Clinic notes that if you have 4 or more of these risk factors, you are already at increased risk of falling: a history of falls, arthritis, dizziness, depression, taking 4 or more medications, experiencing loss of balance or strength, vision or hearing loss, foot problems or poor footwear, or home trip hazards such as throw rugs or loose cords along the floor. In addition to having regular conversations and screenings with your physician, you should seek out an assessment of your fall risk anytime you have already fallen, feel unsteady standing or walking, or are worried about falling. In particular, if you are afraid or lack confidence in staying upright, you may gain balance and confidence by working with a physical therapist to address strength and balance problems. For an example of one physical therapist’s strategies to help older adults feel strong and steady, stand up from your chair and look here.

There are some other, perhaps less obvious steps you can take and signs to be aware of to lessen your likelihood of falling. For example, a recent study noted that poor nutrition may increase your risk of falling by affecting either your mental health, cognitive functioning, vision, sleep patterns, or physical performance. This study noted that, especially for older women, improving your intake of fruits and vegetables could potentially reduce your fall risk. Another recent study from the University of Michigan highlights a dangerous link between vision impairment, falls, and increased mortality. The research found an association between self-reported vision impairment and mortality risk in older adults, with falls being instrumental in that mortality risk. What this means is that visual impairment and a fall may be the trigger for new proactive measures to lower your risk of potentially serious future falls. As one researcher makes clear, “A fall shouldn’t be dismissed as just bad luck—it’s often a sign of unmet health needs. By addressing vision problems and building physical resilience, we can help older adults stay safer and even live longer.” So, when you become aware of a vision problem, that may be the impetus to institute such fall prevention strategies as more frequent eye exams, better lighting at home, removal of tripping hazards, and strength and balance exercises. Another research study examined the connection between self-reporting of hearing loss and problems with balance and fall risks. According to this research, self-reporting of hearing issues could be a good way to remotely monitor and screen for fall risks in patients. So, if you detect new or increasing hearing problems, that may be a good reason to have a fall assessment with your primary care physician.

Speaking of physician assessments, research has recently been published in the journal Aging that signs of frailty in older adults, especially unintentional weight loss, have a strong association with a fall risk. So, physician assessments of increasing frailty in an older person should be a trigger for initiating fall prevention strategies, including better diet, strength training, and addressing underlying chronic illnesses. Recent studies have demonstrated that small balance impairments that can be detected by monitoring the way someone walks are another sign that a person may be at heightened risk for a fall. If subtle gait changes can be picked up, such as foot placement patterns or timing differences between steps, those might be signs of heightened fall risk that can be addressed before an injurious fall takes place. And if such a fall does occur? A recent study out of Imperial College London suggests that older adults who have a more positive perception of aging show significant benefit in their recovery compared to those who lack a positive mindset. Demonstrating that psychological factors may have a real impact on physical health, this study found that those who are more positive about aging were less likely to experience physical difficulties after a fall. So grab that half-full glass and read more here. And if you’re in the market for a new medical alert fall detection device, check out this recent market analysis from the National Council on Aging.