Preventing Falls Before They Happen

Preventing Falls Before They Happen: A Clinician’s Guide to Safer Aging

Every 30 minutes, an older adult in Canada is admitted to the hospital due to a fall.

It’s a statistic that often surprises people. But as a clinician, I see the ripple effects every day: loss of independence, chronic pain, surgeries, and the emotional toll of never quite feeling safe in your own home again.

The good news? Most falls are preventable.

In recognition of Fall Prevention Month, I want to share an integrative, proactive approach to reducing fall risk. Whether for yourself or someone you care about, these strategies can help you stay steady, strong, and independent. These recommendations have been shown to be particularly effective for those who need them most (aka those most at risk of falls), so take this as your sign to prioritize these changes if they resonate.

1. Start with the Often Overlooked Obvious

Medications

Many commonly prescribed medications—especially for sleep, blood pressure, or mood—can cause dizziness, drowsiness, or confusion. When combined, the effects can increase fall risk significantly.

• Request a medication review with your pharmacist or prescriber

• Use blister packs or pill organizers to avoid missed or double doses

• Avoid alcohol when taking medications that affect balance or alertness

  
  

Vision and Hearing

When vision or hearing is compromised, it becomes harder for your brain to respond to the environment around you.

• Book eye exams every one to two years

• Keep glasses clean and use proper lighting in the home

• Get hearing checked annually and use hearing aids if needed (this has also been shown to slow cognitive decline!)

  
  

Sleep Hygiene

Sleep deprivation affects coordination, judgment, and balance.

• Maintain a consistent bedtime and wake time

• Limit caffeine and alcohol in the evening

• Create a quiet, dark, and device-free sleep space

2. Support the Body: Strength, Balance, and Nutrition

Exercise Regularly

One of the most effective ways to prevent falls is by strengthening the body. When muscles are stronger and balance is improved, the body is better equipped to prevent or recover from a stumble.

• Incorporate strength training twice per week

• Practice balance activities like Tai Chi or yoga

• Aim for regular movement, such as walking or swimming, based on ability

  
  

Eat for Energy and Bone Health

Nutrition plays a key role in muscle function, energy levels, and bone strength.

• Choose whole foods including vegetables, lean proteins, and healthy fats

• Stay hydrated

• Ask about calcium and vitamin D needs, especially if you have low bone density

3. Fall-Proof the Environment

Bathroom Safety

• Install grab bars near the toilet and shower

• Use non-slip mats and consider a shower chair

• Raise the toilet seat if needed

  
  

Declutter and Organize

• Remove rugs (a big one!) and secure loose cords

• Keep walkways and stairs clear

• Store frequently used items within easy reach

  
  

Improve Lighting

• Use bright bulbs and install nightlights in hallways and bathrooms

• Ensure stairways and entrances are well-lit

  
  

Stair Safety

• Install sturdy handrails on both sides of the stairs

• Use coloured tape or anti-slip strips on stair edges

• Avoid carrying heavy or multiple items up and down stairs

4. Prepare for Outdoor and Winter Hazards

In colder climates, winter presents a serious risk.

Slippery sidewalks and icy steps are among the most common causes of seasonal falls.

• Wear winter boots with wide heels and non-slip soles

• Use retractable ice picks or grippers on canes and walkers

• Apply salt or sand to outdoor steps and walkways

• Ask for help with shoveling or icy surfaces

5. Be Prepared: Emergency Planning

Even with all the right steps, falls can still occur. Preparation can reduce the impact and help ensure safety.

• Keep a list of emergency contacts near phones and in easy-to-find locations

• Consider a personal alert system or wearable fall detection device

• Have a plan in place for checking in with a friend, neighbour, or family member

• Learn safe techniques to get up after a fall if uninjured

Final Thoughts

Falls are not just a physical event—they often signal deeper imbalances in health, environment, or routine. And while the consequences can be life-altering, the opportunity lies in prevention.

If you’re concerned about fall risk for yourself or someone close to you, I offer personalized Fall Risk Reviews. We’ll evaluate your medications, mobility, home setup, and support systems—so you can move confidently through your days.

Let’s prevent the fall before it happens.

Dr. Alex Verge, ND

Adapted from Ontario Age-Friendly Communities Outreach Program Falls Tips