Have you fallen in the last year? This question is usually asked at your annual Medicare Wellness exam for a good reason: falls are the leading cause of both fatal and nonfatal injuries among adults 65 and older. And with snow on the horizon — or at least on the hills, it is time for my annual edition of “How to Prevent Falls during the Winter.”
As we all know, and many have experienced, during the winter it can be challenging to stay upright when there are snow-covered walkways and parking lots, and that devious black ice. Even a heavy frost can create slippery conditions. So, it is important to use caution when outside during wintry weather.
There are several ways to reduce the risk of falling during the winter.
• Be aware of your surroundings, particularly snowbanks where snow will melt during the day and then freeze overnight creating black ice.
• Wear proper footwear. A pair of shoes or boots with slip-resistant soles is ideal. And some people have bought ice cleats to attach to their shoes for better traction.
• Be careful when exiting your car. Confirm you have sound footing as you exit.
And as I keep reminding myself, while traversing snow and icy surfaces, “Walk like a Penguin:”
1. Take small, shuffling steps: Move slowly and avoid long strides to maintain balance.
2. Point your feet slightly outward: This helps spread your weight and improves stability.
3. Keep your knees bent: This lowers your center of gravity and reduces the risk of tripping.
4. Keep your hands out: This aids in maintaining balance and awareness of your surroundings.
5. Avoid carrying heavy items: This can affect your balance and increase the risk of falls.
In addition, don’t forget the steps you can take year-round to prevent falls.
• Stay physically active. The best exercise program includes balance, flexibility, and strength exercises, such as yoga, Tai Chi, or a Strong People’s class. But the point is to do something.
• Learn about the side effects of any medicines you take.
• Stand up slowly — especially if nature calls during the middle of the night!
• Use an assistive device such as a walker or a cane if you need help feeling steady when you walk. Or hold hands with someone when you’re walking — preferably someone you know!
• Always tell your doctor if you’ve fallen since your last check-up, even if you did not feel pain when you fell.
• Keep your bones strong. Calcium and vitamin D can help, as well as weight-bearing exercises such as walking, dancing, and hiking.
• Fall-proof your home: declutter your living space; remove tripping hazards; and in your shower or bathtub, use nonslip mats — or a bath seat if needed.
And as I learned last September, pick up your feet!
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BrainTease: How about a couple more Rebus puzzles? If you recall from last week, rebus puzzles use a combination of images and words to convey a common phrase or message. For example, last week’s “M1Y L1I1F1E” means “For once in my life”. See if you can solve these Rebus puzzles. And I promise you won’t be asked to solve any more.
1. WOHNICLEE, 2. PPOD, 3. mPARDe, 4. WBOEOADRS, 5. IRATELY
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The talented and inquisitive handyman who regularly assisted Captain Kangaroo at the Treasure House was Mr. Green Jeans. (I want to thank Bruce Johnson for reminding me about this popular children’s television character.) I received correct answers from Doug Nelson, Mike McFarlane, Shelly Hinatsu, Judy Kiser, Dave Lutgens, Eva Summers, Rebecca Abrams, Keith and Marlene Clymer, Jess and Kim Birge, Kathy Smith, and Bruce Ruttenburg, who is this week’s winner of a quilt raffle ticket.
And last week, while watching Star Trek’s Mr. Spock, oops, wrong Spock, I missed Doug Nelson, Patti Munk, Donna Mollet, Rebecca Abrams, Margaret Haupt, Stephen Woolpert, Pat Evenson-Brady, and Kathy Smith.
Remember when the newspaper was delivered to your front door seven days a week by an enterprising young boy or girl? In those newspapers, you could read various advice columns, including Erma Bombeck and the twin Friedman sisters, who wrote the competing columns as Dear Abby and Ann Landers.
For this week’s “Remember When” question, another popular column that provided household advice was Hints from … who? Email your answer to mcseniorcenter@gmail.com, leave a message at 541-980-4645, or send it with instructions for making your own homemade deodorizer.
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Well, it’s been another week, enjoying the sun when it shines. Until we meet again, as Kin Hubbard once wrote, “Fun is like life insurance; the older you get, the more it costs.”
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“The first rule of holes: When you’re in one, stop digging.”
— Molly Ivins
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Nutritious home-delivered and in-person meals are available at noon Monday through Friday unless otherwise noted.
Seniors of Mosier Valley (541-980-1157) — Wednesdays with music on second and fourth Wednesdays; Mt. Hood Town Hall (541-308-5997) — Tuesdays; Hood River Valley Adult Center (541-386-2060); Sherman County Senior and Community Center (541-565-3191); The Dalles Meals-on-Wheels (541-298-8333).
For meal sites in Washington, call Klickitat County Senior Services: Goldendale office (509-773-3757) or the White Salmon office (509-493-3068), and in Skamania County call Senior Services (509-427-3990).
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