Why falls increase after menopause – and how to protect yourself

Wellbeing

Menopause brings many changes to a woman’s body, but one unexpected challenge is a higher risk of falling. Women over 50 face an increased chance of falls due to a mix of factors like weaker muscles and balance changes. 

Changes in bone density and strength also significantly increase the chances of severe injuries. These risks grow with age, especially when combined with everyday hazards like slippery bathrooms or cluttered stairways.

The good news is that falls are preventable if you address potential dangers and make simple adjustments; you can reduce your risk significantly. This guide offers tips on completing a home safety check to safeguard yourself or your loved ones. 

Muscle loss and fall risks

Menopause often leads to a natural decline in muscle strength. Over time, weaker muscles can make it harder to balance, climb stairs, or recover quickly from a stumble. This loss of strength increases the chances of falls, especially on uneven surfaces or when navigating stairs.

To counteract this, focus on strength-building exercises like resistance training or yoga. Regular activity helps maintain muscle mass and improves balance.

For those who find stairs particularly challenging, mobility aids like stair lifts or wheelchair ramps from trusted providers such as Williams Lift Company can make a home much safer. These tools eliminate obstacles and reduce the strain on weaker muscles, giving you more independence and security.

Balance issues and falls

Weakened muscles are just one piece of the puzzle, as menopause also affects balance. Hormonal shifts can impact inner ear function and joint stability, making movements like turning or walking on uneven ground more difficult. These changes increase the likelihood of losing your footing.

To improve balance, include exercises such as tai chi or simple one-leg stands in your routine. Make your home safer by installing grab bars in key areas, like the bathroom. Clearing clutter and improving lighting can also help prevent missteps and provide additional stability in your daily environment.  

Joint problems and mobility challenges

Balance difficulties are often compounded by joint issues, which become more common with age. Stiffness or pain in the knees, hips, or ankles can make it harder to move smoothly, increasing the chance of tripping or falling.

Low-impact exercises like swimming or cycling can improve joint flexibility and reduce discomfort. Ensure that frequently used areas of your home, such as stairways or hallways, have secure railings for added support. Supportive footwear with non-slip soles can also reduce stress on joints and provide extra stability during daily activities.

Vision changes and increased fall risk

Vision issues also play a significant role in falls. Aging eyes often struggle with depth perception, low-light conditions, or adjusting between light and dark spaces. These challenges can make it harder to navigate obstacles like uneven steps or furniture.

Regular eye exams are essential to ensure that prescriptions are up-to-date and conditions like cataracts are addressed early. Use brighter, evenly distributed lighting in your home to minimize shadows. Placing contrasting tape on stair edges or thresholds can also make potential tripping hazards more visible.

Higher risk of severe injuries

At this stage of life, falls often lead to more serious injuries. Bone density loss, combined with reduced muscle cushioning, increases the likelihood of fractures, especially in the hips or wrists. Recovery can take longer, which can impact mobility and independence.

It is crucial to take extra precautions, even outside the home. Public sidewalks with uneven pavement or slippery grocery store floors can pose significant risks. Wearing shoes with good traction and walking carefully in crowded or wet areas can help.

If an injury occurs in a public place due to unsafe conditions, liability claims may be an option to cover medical costs. 

Falls are not inevitable as we age

Falls are a serious concern as we age, but they’re not inevitable. Understanding the risks, like muscle loss, balance changes, and joint issues, helps you take control of your safety. Small adjustments in your daily habits, from exercising regularly to improving your home’s safety features, make a big difference.

Whether at home or in public, staying mindful of potential hazards reduces risks. A little preparation goes a long way in protecting your health and maintaining independence.