NHS GGC Community Falls Prevention & Osteoporosis Service

Falls can be preventable and there are little modifications you can make to reduce the risk of falling at home. Here are 5 tips on how to reduce your risk of falls at home🏠:

1. Lighting - Not having adequate lighting at home can be hazardous for falls. 💡By having brighter light bulbs, this makes it easier and safer to move around your home, especially in narrower hallways and on stairs. Night lights throughout the house can also be considered for safety at night.

2. Removing clutter - Clutter around the home increases risk of trips and falls. Be removing any clutter, this reduces this risk making your home a safer environment to live in ✅

3. Bathroom grab bars - Grab bars in the bathroom are simple but effective safety measures to put in place to assist with showering/using the bath and going to the toilet safely 🛁

4. Remove rugs and mats - Loose rugs and mats around a home create trip/slip hazards and increase the risk of falls. Simply by removing these instantly reduces risk of falls.

5. Keep things in easy to reach range - This avoids overreaching for items which can cause loss of balance, leading to falls 🚫 By keeping things in easy to reach range, this takes away this risk.

As we move into December tomorrow and Christmas is fast approaching, it is important to consider your activity levels and how you can keep active over the festive season!🎅🏻 🌲

The government guidelines for physical activity in older adults states that adults over the age of 65 and over should:

• aim to be physically active every day, even if it is just light activity

• do activities that improve strength, balance and flexibility on at least 2 days of the week

• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both

• reduce sitting time/ time lying down, and break up long periods of not moving with some activity

So have a wee think about how you will keep yourself active over the festivities💃🏼🚶‍♀️🏃‍♀️ Keep an eye out on our page over the next few weeks for strength and balance exercise ideas 💡

Raising falls awareness at the SOOPIR event in the Lagoon Leisure centre today! 💪🏼 💃🏼 👓

Today is World Osteoporosis Day 2022! 🌍

The Royal Osteoporosis Society has launched a new risk checker to help people understand their risk of developing osteoporosis and give some education around bone health, along with tips and tricks on how to keep your bones healthy 🦴

The tool only takes 5 minutes to carry out ⏰!

Finding out if you are at risk of osteoporosis is important so you can prevent osteoporosis from developing and prevent risk of future fractures, so why not give it a go on the link below ⬇️

Royal Osteoporosis Society | Risk Checker UK osteoporosis and bone health charity. The only UK-wide organisation dedicated to improving the lives of everyone affected by osteoporosis and finding a cure for the condition.

It's Simon Cowell's birthday 🥳
Also a great day to start looking after your bones.

Everyone in Scotland should consider taking a daily supplement containing 10 micrograms of vitamin D particularly during the winter months.
Between April and September, the majority of people aged 5 years and above will probably get enough vitamin D from sunlight when they are outdoors. They might choose not to take a vitamin D supplement during these months.
There are some groups of people that are at higher risk of having low levels of vitamin D (deficiency). These people should take a daily supplement containing 10 micrograms vitamin D throughout the year.

Vitamin D Information about how to get enough vitamin D.

Falls Awareness Week 18th -24th September. Try the balance challenge to see how you can help avoid falls.

Strength and balance exercises Simple exercise videos you can practice at home that can help reduce your risk of falls

Pilates exercises – modifications with osteoporosis This video is one of a range of Royal Osteoporosis Society videos and fact sheets on exercise and osteoporosis.For more information : https://theros.org.uk/i...

August is National Eye Exam Month.

Been putting off your next eye test?

It is important to keep your prescription up to date. Poor vision can increase your risk of falls and so it is very important to attend your annual eye tests.

How to get off the floor if you have fallen.

The attached video shows you how to get off the floor safely after a fall and what to do if you cannot.

Upwards and Onwards

Make your life easier.

AskSARA is an online guided advice tool which provides impartial advice about suitable assistive technology solutions that enable older people, and disabled people of all ages, to live independently and maintain their chosen lifestyle.

AskSARA is free to use and gives tailored advice and information on the types of assistive technology that can make life easier. As well as, signpost you to local services which may be of help in your local area.

Visit the website today: https://equipu.livingmadeeasy.org.uk/

Exercise top tip!

It's easy to get caught up in day to day things and forget to do exercises or be active.

Try setting an alarm on your phone to remind you to do your exercises at a set time each day.

And if you have not done any activity yet today, now is the time! Let's get moving!

Orthostatic hypotension

What is it?
Orthostatic hypotension is a drop in blood pressure often occurring on standing from a seated position. This can cause feelings of dizziness, light-headedness, headaches or in some cases fainting.

Why is this important?
If you suffer from orthostatic hypotension, and feel dizzy on standing, you are at increased risk of having a fall as a result.

What can I do to help?
1. Speak to GP – you may need your medications reviewed
2. Take your time when getting up in the morning or when standing after sitting for a period of time, perform movement in gradual stages
3. Break up long periods of sitting with frequent movement
4. Prior to standing up, perform exercises to increase blood flow such as seated marching, opening and closing fists or squeezing buttock muscles
5. Keep hydrated
6. Avoid large carbohydrate dense meals, better to eat smaller amounts more often.
7. Reduce intake of alcohol

If you are worried about orthostatic hypotension, speak to your GP.

The theme of this years Mental Health Awareness Week is loneliness.

Anyone can experience loneliness and loneliness can have big impacts on both mental and physical health.

There are increased risks of becoming lonely if you live alone or have a long term health condition. Which is why older adults are often more affected by loneliness.

Increasing numbers of people report feeling lonelier now compared to pre-pandemic numbers.

If you are experiencing loneliness or struggling in any way with mental health here are some helpful resources:

The Samaritans - https://www.samaritans.org/scotland/how-we-can-help/if-youre-having-difficult-time/if-youre-feeling-lonely/

Age UK - https://www.ageuk.org.uk/information-advice/health-wellbeing/mind-body/mental-wellbeing/?utm_source=facebook&utm_medium=social&utm_campaign=health_wellbeing&utm_term=your_mind_matters&fbclid=IwAR0sZfnF6x_4uv3hYsAj8Aze4_JHhk5VhqgPw4CKwjBpr-l6SSjmk1jVEiU

Mental Health Foundation https://www.mentalhealth.org.uk/campaigns/mental-health-awareness-week/loneliness-help-and-advice

Calcium is important for everyone as it helps keep your bones strong in order to cope with your everyday activities - but it is especially important for people with osteoporosis!

The average adult should aim to consume 700mg of calcium per day. Someone with osteoporosis may benefit from increasing this to 1000mg per day or taking a calcium supplement.

Which foods are high in calcium?

Dairy products
Green leafy vegetables
Almonds and pulses
Tofu
Dried Fruit
Bread
Sardines

How much should I eat?

A single portion of cheese omelette can provide ~300mg of calcium.
200ml glass of milk can provide ~200mg of calcium.
A small tin of baked beans can provide ~100mg of calcium.

Think about your own diet, are you getting enough calcium? Find out more here: https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/calcium/

There are many different ways we can try and prevent falls but one of the easiest and often overlooked is to make sure the environment we live in is a safe one.

Here are a few quick and easy tips to make your home more fall-proof.

1. Remove Trip Hazards – Removing items such as rugs and mats which could cause someone to trip. As well as, making sure loose items such as shoes and bags are stored away from walking paths.

2.Create clear walkways – Arrange your home furniture to allow large clear paths for you to walk from room to room.

3.Optimal lighting – Having good lighting throughout the home means you are more likely to see a trip hazard and be able to avoid it. This is especially important in the bedroom, if you often need to get up during the night to go to the bathroom.

4.Make items easy to reach – if possible arrange cupboards and cabinets so the most used items are easy to reach without bending down or reaching up high.

5.Clean spills quickly – It is important to clean up any spills or wet spots on the ground to prevent slipping.

Happy World Health Day!!

What are you doing today to benefit your health?

15 minute exercise videos to follow along to.

The first 3 videos are available to watch on Paths for All Facebook page.

Next Live session Tomorrow at 12noon.
https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.pathsforall.org.uk%2Fevent-details%2Fstrength-and-balance-at-home%3Ffbclid%3DIwAR0tp10nenQh54f8IasHROHgWPcdVKa8SroLb2P4VDxzQKcPMufF_MoxCng&h=AT3D5cJ2S4NMS03Mi7qgM-9mkxSxVA1j27j_dpXbt71EJlcSi8shK_LUYefxWXpNL8KumF8QZGsmsorNUWFaCVtOBcW1XdqVkoflfqpKuobHzRAD90O9sbBZjxGc&s=1

Strength and Balance At Home - Paths for All | Paths for All Tune into our free and friendly short online sessions through Facebook on Tuesday and Thursday at 12:00 noon. Our trainers Vivienne and Sine will guide

There is a number of reasons a person may be at risk of falling. However, vision is something that is often overlooked.

Research shows poor vision is linked to increase risk in falls.

Not being able to see trip hazards, steps or notice changes in flooring can impact the risk of falls. It is important to get your eyes checked regularly, especially as we get older.

Consider making an appointment with your optician to get your eyes checked!

For more information about eye health visit: https://www.ageuk.org.uk/information-advice/health-wellbeing/conditions-illnesses/eye-health/

World Water Day!

There are many benefits of drinking water and keeping hydrated. One of which is prevention of falls!

How does drinking enough help prevent falls?

If we are not drinking enough fluids, we are more likely to feel lightheaded or dizzy, especially when we change positions such as going from sitting to standing.

Dizziness is a big contributor to falls, so making sure to drink plenty of fluids throughout the day can help prevent dizziness and therefore help prevent falls as a result!

Read more about the benefits of staying hydrated here: https://www.nhsinform.scot/campaigns/hydration

Benefits of Exercise

As we get older, we may spend more time sitting down and less time being active. Keeping active can help reduce the risks of many health conditions, as well as, reduce the risk of falling. Often falls are caused by muscle weakness or reduced balance. Both of which can be improved with regular exercise.

Ideally you should try and do something active every day, because 'if you don't use it, you lose it!'

If you have a home strength and balance exercise program and needed a sign to do your exercises today... this is it!

Have a look below at all the benefits exercise can have for you.

Not sure where to start?
Here are a couple of videos from NHSGGC Stay Active, Stay Steady.
Seated exercises : https://www.youtube.com/watch?v=Zx2sT3wXWOM
Standing Exercises: https://www.youtube.com/watch?v=Fs84T6aHTG8&feature=youtu.be

https://theros.org.uk/information-and-support/osteoporosis/newly-diagnosed/video-4-how-do-i-keep-my-bones-healthy/

Final video from ROS for those newly diagnosed with osteoporosis.

Royal Osteoporosis Society | Video 4: How do I keep my bones healthy? UK osteoporosis and bone health charity. The only UK-wide organisation dedicated to improving the lives of everyone affected by osteoporosis and finding a cure for the condition.

Third video from the Royal Osteoporosis Society offering guidance on drug treatments for osteoporosis

https://www.youtube.com/watch?v=WsBbPRvemzg

How is osteoporosis treated? We explain the medications available for the treatment of osteoporosis.This video covers:- The different types of drug treatments available for osteoporosis ...

Second video from series by the ROS providing information on how osteoporosis is diagnosed.

https://youtu.be/ZCAqmn2OW5Q

How is osteoporosis diagnosed? We explain common scans and tests for osteoporosis and how the condition is diagnosed.This video covers:- Symptoms of osteoporosis- How osteoporosis is diagn...

The Royal Osteoporosis Society has a series of videos aimed at those newly diagnosed with osteoporosis. They provide answers to common questions and provide information about osteoporosis and bone health.
Watch the first video https://youtu.be/DNExgVo8zsc

What is osteoporosis? We explain all about osteoporosis and answer commonly-asked questions.This video covers:- Osteoporosis and what happens to our bones as we get older- What in...