As we age, the possibility of
experiencing an injury-inducing fall becomes a much greater
concern. Significant research has demonstrated that lifestyle
elements such as diet, exercise and medication management all
substantially contribute to fall risk among older adults. Eskaton
understands that fall prevention begins with helping older adults
identify those factors that contribute to fall risk, and
continues with finding solutions that help mitigate these
Download our entire Fall
Prevention Booklet, and discover how small modifications to
your home and daily routine can substantially lessen your chances
of experiencing an injury-inducing fall.
Keeping it in Balance
Falling represents a growing public health concern. Today, one in
three adults over the age of sixty-five fall each year. More
importantly, falls are the leading cause of non-fatal injuries
and the third leading cause of fatal injuries in the U.S. among
older adults. As you age, your lifestyle has a profound impact on
your fall risk because falling is not a normal part of aging. Try
the following tips to reduce your risk of falling.
Move and Groove — “Exercise is optional.
Movement is essential,” says Nanci Shaddy, fitness director at
Low-impact activities such as walking, aquatic exercises or
yoga can help you to improve balance.
Improving your flexibility and strength can considerably
reduce your risk of a fall.
Participate in strengthening exercises at least 2 times per
week to reverse the effects of muscle loss.
Healthy Diet, Sturdy Life — Eating healthy
isn’t only good for your heart and brain – it can help you reduce
your risk of falling, too!
Filling your diet with proper amounts of protein and
energy-giving carbohydrates can help ensure your bones and
muscles stay strong.
Consume the right amount of minerals and nutrients every day.
Calcium and vitamin D are particularly important.
A dietitian is a great resource to help you build a
customized meal plan.
H2O and Go — Drinking enough water every day is
especially important for older adults!
Dehydration can lead to other symptoms, such as dizziness,
fatigue and loss of balance, all which can contribute to a
serious, injury-inducing fall.
Drink at least 8 glasses of water every day.
Limit your intake of caffeinated and sugary drinks.
Medications Matter — Your risk for falling
increases with the number of medications you take!
Many medications can cause dizziness, lack of energy, and
Some combinations of medications can be particularly
Talk to your doctor if your prescriptions are making you feel
unsteady on your feet.
Sleep Well to Stand Firm — Physicians have long
associated poor sleep with an inflated risk of falling.
Not sleeping well can make you groggy and unfocused.
Make sure you get seven to nine hours of restful sleep every
night to help keep you as sure-footed as possible.
Increasing your exposure to natural sunlight or bright light
during the day will help keep your circadian rhythm on point so
you can rest better at night. To find more tips on sleep, click
Safer Haven — Your home should always be a place
of security and refuge!
By taking steps to ensure your residence is free of clutter
and fall-inducing hazards, you can reduce your risk of falling.
Voice-first technology like Amazon Alexa or Google Home can
assist you by automating your lights and appliances.
Home modifications like grab bars and shower chairs can
increase the accessibility of your bathroom.
Get Moving to Stay Strong in Body and
It doesn’t take a medical degree to
understand that increasing your activity levels can help support
your balance, posture and overall mobility. After all, the more
you exercise your muscles, the stronger they are. The stronger
your muscles, the better they support your body and gait,
decreasing your probability of experiencing an injury-inducing
fall. However, what might not be as readily evident is the strong
correlation between physical exercise and maintaining cognitive
(brain) health. Studies have recently shown that the more active
and fit an individual is, the less likely they are to experience
debilitating cognitive change, such as dementia or Alzheimer’s.
While it certainly isn’t the only factor that contributes to
these and other diagnoses, getting appropriate amounts of
exercise certainly goes a long way in fostering and promoting a
Meet Inge Roberts, an Eskaton Village Grass Valley resident
living with cognitive change. A power walker of the most
energetic sort, Inge came to Eskaton in February of 2017 after
receiving her Alzheimer’s diagnosis. Recognizing better than most
the deep connection between cognitive health and physical
exercise, Inge is determined to remain on the move. Read her full story here.
Disclaimer: The information provided is for
educational and informational purposes only. It is not intended
to be a substitute for professional medical, financial, health,
social and environmental advice.