Feeling unsteady? 7 ways to reduce your risk of falling

As we get older, changes in strength, balance and vision can make it easier to lose our footing. But contrary to popular belief, falling is not an inevitable part of aging. In fact, many falls can be prevented with a few practical steps.

Dr. Julie Matsuura, an internal medicine physician and medical director of Hoag Medical Group, recommends starting off by asking yourself the following three questions:

• Have you fallen in the past year?

• Do you feel unsteady when standing or walking?

• Do you worry about falling or avoid certain activities because you’re afraid you might fall?

“If you answered yes to any of these questions, bring it up with your doctor at your next appointment,” Dr. Matsuura says. “Even if you haven’t been injured, a fall or a growing fear of falling can be an important warning sign. Your doctor can help identify what may be affecting your balance and recommend steps to reduce your risk.”

7 factors that can increase your risk of falling

1. Medications

Certain prescription medications, over-the-counter products and sleep aids can cause dizziness, drowsiness or changes in blood pressure, increasing your risk of falling. Taking multiple medications may also increase the likelihood of side effects.

What to do: Ask your doctor or pharmacist to review your medications. Bring a complete list or the actual bottles, including vitamins and supplements. Never stop taking a prescribed medication without talking to your health care provider.

2. Blood pressure changes

Have you ever stood up from a chair or gotten out of bed and suddenly felt lightheaded? A drop in blood pressure when changing positions can make you feel dizzy or unsteady and may lead to a fall.

What to do: Tell your doctor if you experience lightheadedness when standing. Your provider can evaluate the cause and discuss ways to manage it.

In the meantime, take your time when getting up from a chair or bed, and make sure you feel steady before walking.

3. Vision problems and foot health

Clear vision helps you recognize obstacles, judge distances and navigate uneven surfaces. Outdated glasses, cataracts and other vision problems can make it harder to see hazards. Foot conditions, pain or numbness can also affect your ability to feel the ground and maintain balance.

What to do: Schedule regular vision checks and discuss any changes in your eyesight with your eye care provider. Have foot pain or numbness evaluated, too. At home, wear well-fitting, nonslip shoes with backs rather than walking in socks or loose slippers.

4. Leg weakness and balance problems

Strong leg muscles and good balance help you stand, walk, climb stairs and recover when you stumble. If you find yourself pushing off with your arms to get out of a chair, or you have difficulty standing on your own, it may be a sign that your strength or balance needs attention.

What to do: Ask your doctor whether physical therapy could help. A physical therapist can assess your strength, gait and balance, then recommend exercises tailored to your abilities and needs. Your health insurance may cover physical therapy when medically necessary, depending on your plan.

5. Chronic health conditions

Certain health conditions can affect strength, sensation, coordination or balance. Parkinson’s disease, peripheral neuropathy, memory problems, arthritis and diabetes are among the conditions that may increase fall risk.

For example, arthritis-related pain and stiffness can make walking more difficult, while neuropathy can reduce sensation in the feet.

What to do: Tell your doctor about your health conditions and any changes in how you walk, stand or move. Managing underlying conditions and addressing new symptoms may help reduce your risk of falling.

6. Hazards around the home

Your home should be a place where you feel safe, but everyday items can create tripping or slipping hazards. Loose rugs, electrical cords, dim lighting, cluttered stairs and slippery bathroom floors can all increase the risk of a fall.

What to do: Walk through your home and look for potential hazards. Remove loose rugs, keep walkways clear, improve lighting and install grab bars near the toilet and shower. Make sure stairs have sturdy handrails and adequate lighting.

These small changes can make everyday activities safer and help you maintain your independence.

7. Not telling your doctor about a fall

It can be tempting to brush off a fall, particularly if you weren’t injured. But even a minor fall can reveal an underlying issue that deserves attention.

Fewer than half of people who fall tell their doctor, according to the CDC. Keeping that information to yourself may mean missing an opportunity to prevent another fall.

What to do: Tell your doctor about every fall, even if you feel fine afterward. Share what you were doing when it happened, whether you felt dizzy or unsteady, and whether you have noticed changes in your balance.

The more your doctor knows, the better they can help you understand what happened and develop a prevention plan.

A simple home-safety checklist

You don’t have to make every change at once. Start with a few manageable improvements this month.

• Remove loose rugs or secure them firmly to the floor.

• Clear electrical cords, clutter and other obstacles from walkways.

• Install grab bars near the toilet and in the shower.

• Add nightlights in hallways and bathrooms.

• Check stairs for sturdy handrails and adequate lighting.

• Wear well-fitting, nonslip shoes with backs, including indoors.

Consider asking a family member or friend to walk through your home with you. A second set of eyes can help identify hazards you may have overlooked.

If you take a blood thinner

Fall prevention is particularly important if you take blood thinners, as these medications can increase the risk of serious bleeding after an injury.

If you fall and hit your head while taking one of these medications, seek medical care immediately, even if you feel fine and have no visible cut or bruise. Bleeding inside the skull may not cause obvious symptoms right away.

If you experience a head injury, do not wait for symptoms to appear before getting evaluated. Call 911 for severe symptoms, such as loss of consciousness, confusion, repeated vomiting, seizures, or slurred speech, weakness, or numbness on one side of the body.

Take steps today to stay steady tomorrow

A fall doesn’t have to be an inevitable part of getting older. By identifying risk factors, reviewing medications, addressing vision and balance problems, and making your home safer, you can take meaningful steps to reduce your risk.

Most importantly, don’t wait until you fall to talk with your doctor. If you’ve noticed changes in your balance, feel unsteady on your feet or worry about falling, bring it up at your next visit.

Acting now can help keep you active and protect your independence—so that you can continue doing the things you enjoy.

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