Day: September 9, 2024

Ten Older Adult Falls Myths from the National Council on Aging

Posted on by Rosalyn Whickum

Falls Prevention Awareness Week is September 23-27. Falls are the leading cause of injury related ER visits for older adults, the major cause of hip fractures and responsible for more than half of fatal head injuries. Below, the National Council on Aging shares 10 myths related to older adult falls.

After exploring these myths, theYMCA of Greater Toledo wants to remind you that we are here to help! Our Tai Chi for Falls Prevention is an evidence-based program that works to improve balance, muscle strength, flexibility and more. Visit our Chronic Disease and Prevention page for more info.

Myth 1: Falling happens to other people, not to me.

Reality: Many people think, “It won’t happen to me.” But the truth is that 1 in 4 older adults fall every year in the U.S.

Myth 2: Falling is something normal that happens as you get older.

Reality: Falling is not a normal part of aging. Strength and balance exercises, managing your medications, having your vision checked and making your living environment safer are all steps you can take to prevent a fall.

Myth 3: If I limit my activity, I won’t fall.

Reality: Some people believe that the best way to prevent falls is to stay at home and limit activity. Not true. Performing physical activities will help you stay independent, as your strength and range of motion benefit from remaining active. Social activities are also good for your overall health.

Myth 4: If I stay at home, I can avoid falling.

Reality: Over half of all falls take place at home. Inspect your home for fall risks. Fix simple but serious hazards such as clutter, throw rugs and poor lighting. Make simple home modifications, such as adding grab bars in the bathroom, a second handrail on stairs and non-slip paint on outdoor steps.

Myth 5: Muscle strength and flexibility can’t be regained.

Reality: While we do lose muscle as we age, exercise can partially restore strength and flexibility. It’s never too late to start an exercise program. Even if you’ve been a “couch potato” your whole life, becoming active now will benefit you in many ways—including protection from falls.

Myth 6: Taking medication doesn’t increase my risk of falling.

Reality: Taking any medication may increase your risk of falling. Medications affect people in many ways and can sometimes make you dizzy or sleepy. Be careful when starting a new medication. Talk to your health care provider about potential side effects or interactions of your medications.

Myth 7: I don’t need to get my vision checked every year.

Reality: Vision is another key risk factor for falls. Aging is associated with some forms of vision loss that increase the risk of falling and injury. People with vision problems are more than twice as likely to fall as those without visual impairment. Have your eyes checked at least once a year and update your eyeglasses. For those with low vision there are programs and assistive devices that can help. Ask your optometrist for a referral.

Myth 8: Using a walker or cane will make me more dependent.

Reality: Walking aids are very important in helping many older adults maintain or improve their mobility. However, make sure you use these devices safely. Have a physical therapist fit the walker or cane to you and instruct you in its safe use.

Myth 9: I don’t need to talk to family members or my health care provider if I’m concerned about my risk of falling. I don’t want to alarm them, and I want to keep my independence.

Reality: Fall prevention is a team effort. Bring it up with your doctor, family and anyone else who can help. They want to help you maintain your mobility and reduce your risk of falling.

Myth 10: I don’t need to talk to my parents, spouse, or other older adults if I’m concerned about their risk of falling. It will hurt their feelings, and it’s none of my business.

Reality: Let them know about your concerns and offer support to help them maintain the highest degree of independence possible. There are many things you can do, including removing hazards in the home, installing safety features like grab bars or walk-in bathtubs, finding a falls prevention program at the Y or setting up a vision exam.

Refresh Healthy Habits this School Year with the Y

Posted on by Rosalyn Whickum

September is Childhood Obesity Awareness Month, and as children and families start their new school year routines, it’s a perfect time to reflect on and refresh your family’s healthy habits. As families settle into new school-year routines this month, the YMCA of Greater Toledo is offering tips to help Northwest Ohio and Southeast Michigan families incorporate healthy eating and physical activity into their lives.

Eat & Drink Healthy

Make water the drink of choice and encourage everyone to fill half their plates with fruits and vegetables by offering two or three servings at every meal. As a family choose a new fruit and veggie every week to taste together. Place a full pitcher of water on the table during meals and allow children to pour their own water. Keep full water bottles available in cars and back packs.

Play Every Day/ Go Outside

Children should have at least an hour a day of unstructured play outside (when possible) and break a sweat at least three times a week by getting 20 minutes or more of vigorous physical activity. Join your children in games that get your hearts pumping and body moving.

Get Together

Eat as a family as frequently as possible. Involve kids in meal planning, preparation and clean up. In addition, take a break from electronics and spend one-to-one time each day together, enjoying one another’s company.

Reduce Recreational Screen Time

Time spent in front of a television, computer, tablet, cell phone or video games should be limited to two hours or less per day. Make a family plan to reduce screen time at home (i.e., turn off screens during meals, charge electronics/screens in the kitchen overnight, go for a walk after a meal, set a timer to remind you to power down the screen).

Sleep Well

Kids and adults need to keep a regular sleep schedule; unwind together in the evenings by reading a book or listening to soft music to ensure your bodies are preparing for sleep. Kids are growing and need 10-12 hours of healthy sleep per night. Adults should aim for seven to eight hours nightly.

5 Action Steps for Helping Someone in Emotional Pain

Posted on by Rosalyn Whickum

Suicide is a major public health concern and a leading cause of death in the United States, according to the National Institute of Mental Health (NIMH). However, knowing the warning signs for suicide and knowing how to get help can help save a life.

In honor of Suicide Prevention Month in September, the YMCA of Greater Toledo is encouraging community members to care for themselves and others. Here are 5 action steps from the NIMH for helping someone in emotional pain.

ASK

“Are you thinking about killing yourself?” It’s not an easy question but studies show that asking at-risk individuals if they are suicidal does not increase suicides or suicidal thoughts.

KEEP THEM SAFE

Reducing a suicidal person’s access to highly lethal items or places is an important part of suicide prevention. While this is not always easy, asking if the at-risk person has a plan and removing or disabling the lethal means can make a difference.

BE THERE

Listen carefully and learn what the individual is thinking and feeling. Research suggests acknowledging and talking about suicide may in fact reduce rather than increase suicidal thoughts.

HELP THEM CONNECT

Save the 988 Suicide & Crisis Lifeline number (call or text 988) and the Crisis Text Line number (741741) in your phone so they’re there if you need them. You can also help make a connection with a trusted individual like a family member, friend, spiritual advisor, or mental health professional.

STAY CONNECTED

Staying in touch after a crisis or after being discharged from care can make a difference. Studies have shown the number of suicide deaths goes down when someone follows up with the at-risk person.

Learn more about suicide prevention at nimh.nih.gov