November is Falls Prevention Month

Could a fall change your lifestyle?

Every year, many older adults fall. After a fall, many people are unable to live the way they want. They may lose their independence or live in fear of falling again. Falls are not a natural part of getting older. Here are some at-home exercises that will help:

Falls Prevention Workout 1 Seated

Falls Prevention Workout 2

Stand Up To Falls Week 1

Stand Up To Falls Week 2

Stand Up To Falls Week 3

Stand Up To Falls Week 4

Stand Up To Falls Supplementary Exercises

For more support, please visit www.findingbalancealberta.ca or ask your family doctor for a referral to see the Exercise Specialist at the Leduc Beaumont Devon Primary Care Network. 

November is Falls Prevention Month

In Canada, falls are the leading cause of injury among older adults.

According to Fall Prevention Month statistics, over one-third of older adults will be admitted to long-term care after being hospitalized for a fall. Falls in older adults account for $2 billion in annual direct healthcare costs.

Every year, 1 in 3 Alberta seniors will fall.

Take action to reduce your risk.

Falls are the leading cause of injury among older adults. The older we get, the greater the risk of falling becomes. Our bodies naturally change with age, and these changes affect the way we feel, move, and behave. 

• Older adults with muscle weakness are 4-5 times more likely to fall.
• Try to do 30 minutes or more of physical activity at least 5 days each week.
• Walking, dancing, Tai Chi, and cross-country skiing are a few great ways to be active.
  

A fall can have a devastating and lasting impact on an individual resulting in injury, chronic pain and reduced quality of life. Even without an injury, a fall can cause a loss of confidence and a reduction in activities for older adults.

• Older adults with low vision are 2.5 times more likely to fall.
  
• A comprehensive eye exam will test your vision and look for issues like glaucoma and cataracts.
  
• Alberta Health Care covers the cost of eye exams for adults 65 and older.
  

Some medications can also put you at risk of a fall.

• Seniors taking more than 3 - 4 medications are at a higher risk of falls.
  
• Some prescriptions, over-the-counter medications, vitamins, and herbal supplements can increase your risk of falling.
  

These actions can help you prevent a fall and stay independent:

• Learn more about how to lower your fall risk to prevent yourself from falling or falling again.
• Talk with a physiotherapist to get the best walking aid for your needs.
• Exercise to improve your strength and balance.
• Talk with a physiotherapist or our PCN Exercise Specialist about exercise to improve your balance.
• Talk to your health care provider if you are worried about falling, especially if it stops you from being active.
• Do 30 minutes of physical activity five days a week strengthening your muscles can reduce your risk of falling - our PCN Exercise Specialist can provide guidance and exercise routines.
• Keep active to improve strength and balance. 
• Talk with your doctor or health care provider about managing the need to rush to the toilet. Rushing could increase your risk of a fall. 
• Talk to your podiatrist or doctor if you have numbness in your feet; numbness can cause a fall.
• Review your medications, vitamins, and supplements with your pharmacist or doctor yearly or if your prescription changes or new medications are added. 
• Talk to your doctor or pharmacist about medication side effects or causes of light-headedness. Sometimes an adjustment of dosage or type of medication can help.
• Are you sad or have concerns about anxiety or depression? Talk to your health care provider or doctor about how you are feeling.
• Visit an eye doctor yearly to check your eye health. Poor vision or a change in vision can increase the risk of a fall.
• Wear proper shoes, especially outside. Take extra care when walking on snow or ice-covered sidewalks or parking lots. Learn the "Penguin Walk".

Take this online assessment quiz to see if you are at risk of a fall.

Health care providers can print paper copies of this quiz, here.

Learn more at https://www.fallpreventionmonth.ca/

November is Fall Prevention Month

Every year, 1 in 3 Alberta seniors will fall.

Take action to reduce your risk.

Falls are the leading cause of injury among older adults. The older we get, the greater the risk of falling becomes. Our bodies naturally change with age, and these changes affect the way we feel, move, and behave. 

• Older adults with muscle weakness are 4-5 times more likely to fall.
• Try to do 30 minutes or more of physical activity at least 5 days each week.
• Walking, dancing, Tai Chi, and cross-country skiing are a few great ways to be active.
  

A fall can have a devastating and lasting impact on an individual resulting in injury, chronic pain and a reduced quality of life. Even without an injury, a fall can cause a loss in confidence and a reduction in activities for older adults.

• Older adults with low vision are 2.5 times more likely to fall.
  
• A comprehensive eye exam will test your vision and look for issues like glaucoma and cataracts.
  
• Alberta Health Care covers the cost of eye exams for adults 65 and older.
  

Some medications can also put you at risk of a fall.

• Seniors taking more than 3 - 4 medications are at a higher risk of falls.
  
• Some prescriptions, over-the-counter medications, vitamins, and herbal supplements can increase your risk of falling.
  

These actions can help you prevent a fall and stay independent:

• Learn more about how to lower your fall risk to prevent yourself from falling or falling again.
• Talk with a physiotherapist to get the best walking aid for your needs.
• Exercise to improve your strength and balance.
• Talk with a physiotherapist or our PCN Exercise Specialist about exercise to improve your balance.
• Talk to your health care provider if you are worried about falling, especially if it stops you from being active.
• Do 30 minutes of physical activity five days a week strengthening your muscles can reduce your risk of falling - our PCN Exercise Specialist can provide guidance and exercise routines.
• Keep active to improve strength and balance. 
• Talk with your doctor or health care provider about managing the need to rush to the toilet. Rushing could increase your risk of a fall. 
• Talk to your podiatrist or doctor if you have numbness in your feet; numbness can cause a fall.
• Review your medications, vitamins, and supplements with your pharmacist or doctor yearly or if  your prescription changes or new medications are added. 
• Talk to your doctor or pharmacist about medication side effects or causes of light-headedness. Sometimes an adjustment of dosage or type of medication can help.
• Are you sad or have concerns about anxiety or depression? Talk to your health care provider or doctor about how you are feeling.
• Visit an eye doctor yearly to check your eye health. Poor vision or a change in vision can increase the risk of a fall.
• Wear proper shoes, especially outside. Take extra care when walking on snow or ice-covered sidewalks or parking lots. Learn the "Penguin Walk".

Take this online assessment quiz to see if you are at risk of a fall.

Health care providers can print paper copies of this quiz, here.

Learn more at https://www.fallpreventionmonth.ca/

Senior's Falls Prevention Month - Virtual Trek Across Alberta

This November’s Seniors’ Falls Prevention month focuses on the ‘Keep Active’ message. In partnership with UWALK, Finding Balance is hosting a virtual TREK across Alberta. Seniors across the province can join the TREK challenge by counting and recording the number of steps they take from November 1 to 30. The virtual TREK challenge begins in Coutts, Alberta and finishes in Fitzgerald, Alberta. The goal is 3,263,500 steps.

Let's take steps together to prevent falls.

You can pick up your free Finding Balance pedometer and passport (while supplies last) at the Leduc Beaumont Devon Primary Care Network office.The passport provides information on how to join, count steps, convert minutes of other activities like biking or shoveling into steps and where to log all steps. Group leaders can log steps for their group or individuals can log their own steps.

#301, 4710 - 50 Street, Leduc AB.

www.lbdpcn.com

For more information on Finding Balance and preventing falls, please visit:

http://www.findingbalancealberta.ca

Back to School, Back to Work - Breakfast

This post is part 1 of a 3 part series on back to back to school, back to work and healthy eating. 

Sadly,  summer is slowly fading away and the reality of back to school, back to work or back from vacation is starting to set in. The thought of having to make breakfast is probably the furthest thing from your mind.

During holidays, summer or vacation we often get out of routine of healthy eating and structured activity. Often we end up sleeping in late, skipping meals and eating  away from home more often. 

Below are several tips on how to get back into your daily, healthy routine and some ideas for delicious back to work, back to school breakfasts.

Breakfast is still the most important meal for the day.  Think of this as a kick start to your day.  Breakfast fuels not only the body but also the mind. It is very important for kids to be able to concentrate at school and to have the energy for after school activities. Breakfast is just as important for adults to concentrate on work instead of growling stomachs.   It is also very important for parents to eat breakfast with their kids. You will be a good role model and promote healthy habits for life!

There are a lot of excuse for why people don’t eat breakfast:

“I don’t have enough time in the morning.”

Here are some time saver ideas:

- Breakfast does not have to be fancy.  Planning out your breakfast the night before can save time.

- Set the table the night before        

- Have an area designated in your kitchen for breakfast items so you are not looking through all the cupboards.

“I’m not hungry in the morning.”

There are consequences to not eating breakfast:

- Those who skip breakfast often overeat during the rest of the day, and tend to over eat calories throughout the rest of the day.

- Eating breakfast can help manage weight and other health conditions.

- Trying small things first like fruit, yogurt or a glass of low fat milk.

 "Breakfast is boring.”

Make it delicious and something to look forward to:

- Yogurt, granola and fresh fruit

- Whole wheat English muffin with eggs

- Homemade whole grain muffin with fruit and a glass of low fat milk

- Whole grain cereal mixed with either yogurt or milk topped with fruit

- Scramble eggs in the microwave and put in a whole wheat tortilla with salsa

- High fibre cereal – try making a pot of hot oatmeal to last you a few days

- Spread peanut butter on a whole grain tortilla and roll up a banana or apple

- Homemade smoothies – fresh fruit, yogurt or low fat milk with some flax

Everyone is on the go with long hours at work and busy after school schedules. Often a sit down meal doesn't happen anymore.  Parents who are looking for a way to regain control of their family life can use breakfast as a time to be together!

Quick Breakfast Fruit Pita recipe

Banana Berry Wake-Up Shake recipe

Basic Microwave Eggs recipe

Egg-ritos recipe

Next week, Andrea will provide ideas for packing healthy and delicious lunches. 

Andrea Lewis is a Registered Dietitian at the Leduc Beaumont Devon Primary Care Network.