5 Best Ways To Prevent Your Mother or Father From Falling | Prevent Falling

By Dr Ken Nakamura+

How to Prevent Falling Down | Downtown Toronto Chiropractor : Dr Ken Nakamura

You are lucky if your ageing parents haven’t had a fall. The fact is, 1 out of 3 Canadians over the age of 65 has fallen causing a fracture at the hip, wrist or pelvis.


Do you have a mother or father who has fallen and hurt themselves?


Do you want to know the best ways to prevent falling to the floor?


Here are some easy ways your loved one can be protected from falling to the floor.


1. Get those Muscles Stronger

A big portion of the diseases and problem related to ageing is muscle weakness and resulting balance problems.  The reason why muscles help it that muscles pull on bones. The stronger the muscle, the stronger it pulls on the bone. Since your bones are alive it reacts to that extra pull by putting down extra bone making them stronger and denser


So stronger muscles mean stronger bones.  Stronger bones mean denser bones that won’t break when you fall. Bones break when your bone density gets to the fracture zone.


The great news is that a study on 80-year-olds that haven’t exercised when they were given light weights to see if they can increase bone density. Well, it worked older people can improve bone density and muscle mass.


Also when you start doing exercises to make your muscles stronger most times there is an aspect of balance to it.   Free weights and body weight exercises are a better to improve your balance. Better balance will prevent falling.


2. Exercise On A Regular Basis

You can get stronger but after two weeks of not exercising,  your muscles start getting weaker again. Most of you have to actually work harder compared to when you were 20 or 30 years old. With testosterone decreasing for men and women ( yes women have testosterone and lower estrogen) it takes that much more effort to keep the muscle on your body.  If you exercise a lot and can’t seem to make any gains you may look at your digestion or your hormone levels. You should have a consult with your family doctor.

I recommend  20 minutes of callisthenics or free weights and 20 minutes of fast walking at the beginning. Make sure you consult your doctor to see if its safe for you. If it is then I would go to a personal trainer initially to teach you how to do some safe exercises. Tell the personal trainer that your goal is to prevent falling down as well as any other goals.

If you are not able to walk you may need an in-home visit from either an occupational therapist or physiotherapist. This isn’t the area for the vast majority of chiropractors.


3. Get Those Medications Checked

According to Dr Vikas Agarwal a medical doctor who did a presentation at a recent seminar I went to, most seniors are taking too many medications. You need to “brown bag” it.  This means that you bring everything you take to your medical doctor including vitamins, herbs, over the counter medications and all prescriptions. Often times you go end up going to a walk-in clinic or a specialist who gives you an additional prescriptions and nobody is keeping track of all the prescriptions and drug interactions. Dr Vikas finds that many people are on too many medications.


It’s a good idea to “brown bag” it with your general practitioner so they can check for any medications that can interfere with balance or cause side effects that cause balance issues which can prevent falling to the floor. Your pharmacist is actually more knowledgeable than most medical doctors about medications.


4. Make Your Bathroom Safer

Having my father get cancer and passing on, I know that a lot of things including muscle wasting and disease can make the bathroom a dangerous place. Installing grab bars can help, Proper bath mats helps and if needed you may consider a different bathtub like a walk-in bathtub. A little door opens so you can walk right in, instead of stepping over the bathtub edge, making it much safer.

Another addition that may help is a bath seat. Instead of standing just sit down and have your shower or sponge bath.


5. Glasses & Hearing Aids

Prevent falls by having your vision and hearing checked each year. While it may cost you, it will certainly cost more if you have a serious fall.


Hope that helps prevent somebody in your life from falling to the floor.


Tell us what you think in the comments below and like us on Facebook. This Toronto Downtown Chiropractor will answer all questions in the comments section of this blog.


Dr Ken Nakamura

Who is Dr. Ken? I’m a father, spouse, chiropractor, and I love what I do! I created Bodi Empowerment to bring you and everyone-else safe and effective methods for self-treatment by basing my articles on research to everything I can. Still many parts will be based on 18 years of experience, seminars, and collaboration with other health experts; which means you will get opinions as well. Sometimes my articles won’t agree with what is currently accepted, but I am not here to please everyone. I’m here to empower you through the knowledge that I give you. Dr. Ken works at Rebalance Sports Medicine in downtown, Toronto.

2 Responses to 5 Best Ways To Prevent Your Mother or Father From Falling | Prevent Falling
  • Lesley says:
    July 5, 2017 at 3:28 am

    As an ageing parent that has just had a couple of falls can I suggest a few important of additions? Check & fix any trip hazards in garden and yard ie uneven paving stones etc. Check that carpets and rugs throughout house are even and secure . Even if it’s just a few steps – fix a grab rail.

    I know my Sons are busy people and because of this i I don’t really like to ask them to do jobs for me. My advice is don’t wait for your parent to ask -be pro-active and go through the entire living environment.

    Also , in terms of encouraging exercise , we get out of the habit and/ or don’t like going for a walk ( swimming whatever) on our own. Next time you visit your parent , instead of just sitting down take them out for a walk! Better still , to get us going, start a regular exercise programme with them to build confidence. Oncebwe getting going again , hopefully we will continue on our own!

    • Dr Ken Nakamura says:
      July 5, 2017 at 6:26 am

      Thanks for your input Lesley. All very helpful recommendations.

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