By Tenderheart
A life without Falls
One in six people are 65 years or older, totaling nearly 56 million Americans, according to the 2020 United States census(1). This older population is rapidly growing. Longer life means common geriatric related conditions such as functional decline, pressure ulcers, cognitive disruptions, incontinence, and falls. Of these conditions, falls represent an increasing public health concern. The risk of falling increases with age and further increases for individuals living with incontinence. Studies show that there is an association between falls and incontinence. This relationship can lead to restricted mobility, health decline, decreased quality of life and longer hospital stays(2).
While the increased risk of falls for those with incontinence is concerning, you can have a life without falls. It starts with managing your incontinence well. This article will provide you with ways that you can manage your incontinence and decrease risks of falls.
Many falls happen at night on the way to the bathroom. Nighttime toileting is common. If you urinate more than once during the night; it is referred to as nocturia. Causes of nighttime toileting include age, increased urine output, diseases (such as enlarged prostate, urinary tract infection, cancer, and diabetes). Medications (such as “water” pills, pain medications, antidepressants) and Vitamin D deficiencies can lead to overactive bladder. Nocturia in some cases is unavoidable but it is treatable. Please talk to your health care provider regarding care for any of these issues.
Some healthy steps you can take to improve nighttime toileting and reduce your risk of falling
- Reducing your fluid intake and consumption of certain foods in the evening and especially before bed. This includes foods such as sweeteners, chocolate, and acidic or spicy food that may irritate the bladder. Reducing fluid intake and eating these foods in the evening can prevent trips to the bathroom during the night. Ask your health care provider about what changes are best for you.
- Limiting your use of alcohol or caffeine, especially in the afternoon or evening. Alcohol and caffeine alone do not cause incontinence. However, they can increase your need to urinate, which increases your need to go to the bathroom more often.
- Elevating your legs while you are sitting. This will help distribute excess fluid evenly throughout the body, which can result in less bathroom trips at night. Fewer trips to the bathroom limit your risk of falling on your way to toilet at night.
- Using the toilet right before you go to bed. This will empty the bladder, leaving more room for your bladder to hold the urine you produce at night without waking you.
- Wearing a suitable absorbent product– One of the most important ways to reduce your risk of falls is by wearing a suitable absorbent product day and night. Follow the steps below to select the best product for you:
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- Choose the correct product type. Incontinence is manageable. Selecting the appropriate absorbent product is important in decreasing risk of falls, skin irritations and urinary tract infections. It also helps you manage incontinence independently at home. Choosing an absorbent product that meets your nighttime needs helps prevent leakage that can occur at night or falls from rushing to the toilet. Depending on your incontinence level, a pull up or brief provides the coverage you need during the night.
- Choose the correct fit and size is also important to ensure that you have the nighttime coverage that suits your needs. Height, weight, and body type are key factors in selecting the right product. What works for your neighbor or friend may not work for you. Ensure that your product selection is personalized. One size does NOT fit all.
- Select a high-quality absorbent product enhances your individual satisfaction, supports independent living, and improves your overall well-being. Choosing a poor-quality absorbent product can result in embarrassing leakage, skin breakdown, infection, and falls. Some individuals will wear two products at once. This is known as double padding and it negatively affects your health. It could be an indicator of a poor-quality product. Double padding increases your risk of leakage, skin infection, urinary tract infection and skin breakdown. Select single products that do not demand wearing two items at one time. Ensure the absorbent products meet the highest testing standards and fit your personal need in the following areas: preventing leaks, staying dry, comfortable to wear, easy to use, manages odor and protects your skin.
- Use absorbent products correctly and ask for help from a trusted professional. These are vital steps to finding the appropriate product to decrease the risk of rushing to the bathroom. Many people are misinformed on how to use products to get trusted results. TenderHeart Health Outcomes is the leading provider of incontinence care and we provide high quality incontinence products with access to all national brands. Our incontinence coaches will create a customized plan for you. TenderHeart seeks to improve your health and help you live happier and confidently. You can have a life without falls connected to incontinence.
Additional ways to prevent falls in your home include the following:
- Use of night lights*- As aging occurs, our ability to see in the dark declines, thus use of nightlights helps you to see better during the night. Place a night light in your bedroom, hallways and bathrooms if needed.
- Use of mobility aids or grab bars*– For added support, install grab bars in the bathroom or hallways to help you on or off the toilet and as you walk to the bathroom. Additionally using canes, rollators, walkers, or bedside commodes helps in decreasing your fall risk.
- Remove tripping hazards*- Replace throw rugs with non- slip mats. Remove furniture or other obstacles from your walking path, especially at night. An object easily seen during the day could present a tripping hazard at night.
- Improve your gait and walking stability-* Bone decline happens with age. Keeping your muscles strong can decrease risks of falls by slowing bone decline. Exercises like brisk walking, stretching and water aerobics are good ways to maintain strength. Talk to your healthcare provider about what exercises are right for you.
*Seek advice from a trained healthcare provider on what home adjustments are best for your specific case.
Falls are preventable and managing your incontinence can help. Making healthy changes to your lifestyle and using visual and mobility support can decrease your fall risk. The right absorbent product matters. Understanding use of quality products will help you meet your wellness needs and ensure you have a healthy, happy, life, without falls.
References
- US Census Bureau. (2023). U.S. Older Population Grew From 2010 to 2020 at Fastest Rate Since 1880 to 1890. Census.gov. https://www.census.gov/library/stories/2023/05/2020- census-united-states-older-population-grew.html
- Moon S, Chung HS, Kim YJ, Kim SJ, Kwon O, Lee YG, Yu JM, Cho ST. The impact of urinary incontinence on falls: A systematic review and meta-analysis. PLoS One. 2021 May 19;16(5):e0251711. doi: 10.1371/journal.pone.0251711. PMID: 34010311; PMCID: PMC8133449.
