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Seated exercise routines designed to build strength, fall prevention exercises geared toward increasing joint flexibility, balance challenging movements that stimulate the sensory systems, consistent movements such as walking, bicycling, or gardening that improve physical stamina; these are the components of a successful fall risk reduction exercise program. However, when planning to minimize fall risk factors, a person cannot forget the foods he/she is eating. How will a good diet reduce the risk of falling? Eating a balanced diet, full of calcium, will maintain energy levels and provide your body with the fuel it needs to function efficiently in your activities of daily life thereby reducing the risk of an accidental fall.
Think of your food as gasoline to a car….your car runs best with premium gasoline (the most expensive) just as your body will run better with high quality foods such as fresh, locally grown fruits and vegetables, grass-fed meats, low-mercury content fish, organic eggs, and plenty of water. I like to equate the water we drink to the oil in your car…. your car requires 5-6 quarts of oil to keep the engine running smoothly. Your body requires at least 5-6 full glasses of water to keep your organs functioning properly. The more water you drink, the better you feel.
Protein is essential for muscle growth and repair and animals are the best known source of protein. Thus, older adult protein intakes are often low due to higher cost and ability to chew. That’s why I say eat eggs! Lots of fresh eggs. 3 egg whites to 1 egg yolk. Give the other yolks to your pets for a shiny coat! If you can afford it, indulge in organic eggs. They taste better and are better for you. IF you, or a neighbor, has live chickens, even better! Other than meats, food sources of protein include milk, almonds, tofu, broccoli and soybeans. Fish, especially sardines, are another fantastic source not only of lean protein. Sardines (with bones) are also a high in calcium.
Calcium is essential for bone health and can strengthen weak bones, regardless of your age. A diet high in calcium, obtained from either foods and supplements, stimulates osteoblast growth which strengthens your bones. Strong bones are less likely to break if a person falls and a diet high in calcium improves healing time if a person has a fracture. Healthy bones also contribute to better posture. Other sources of high calcium foods are spinach, yogurt, cheeses, milk, soybeans, almonds, broccoli and fortified cereals. If you must take a calcium supplement, calcium carbonate or calcium orotate are easily absorbable form when taken in pill form but always break the pill in half or crush it for easier availability.
Speaking of supplements, Vitamin D is necessary for the absorption of calcium. Milk is high in Vitamin D and exposure to sunshine stimulates Vitamin D production. Magnesium is also necessary for optimal absorption and nuts and seafood are high in magnesium. Magnesium orotate provides the most bioavailability in pill form.
A balanced diet is the best way to provide your body with these vital nutrients but a balanced diet can be costly and requires time, preparation, and planning. If these resources are limited or unavailable to you, make sure you take a multi-vitamin. The goal of eating a balanced diet is to provide your body with nutrients and energy necessary for life. Try to eat a variety of foods, remember to eat your vegetables and always drink your water! Proper fuel for the body will give you the energy to Take 5 to Exercise for a reduced risk of an accidental fall.
*** Please note that I am not a nutritionist nor am I a doctor. Everyone has different needs and special circumstances. These are simply tips that I have acquired in my years as a health educator, personal fitness trainer, and gerontologist.