Preventing Falls: Nutrition, Hydration & Gut Health Matter
Understanding Mum and Dad's nutrition, hydration and gut health can have a huge impact on preventing falls. Join us as we explore what you need to know.
1. How Proper Nutrition Contributes to Preventing Falls
When Mum and Dad are in good physical condition, they’ll have the strength in bones, muscles and energy levels to avoid falls.
Good nutrition also contributes to their cognitive function (Bo Ekstrand, et al. 2021). That’s why understanding nutrition makes it first onto our preventing falls to-do list.
So which nutrients do Mum and Dad need enough of?
- Calcium and Vitamin D: These nutrients are vital for good bone health. Calcium helps build and maintain healthy bones, while vitamin D increases calcium absorption and bone density. A deficiency in either can lead to weakened bones, increasing fracture risks in the event of a fall. Foods to consider here are dairy products like milk, yoghurt, and cheese; leafy greens such as kale and broccoli; fatty fish like salmon; fortified foods; and sensible sun exposure.
- Protein: Muscle strength is crucial for balance and mobility; protein helps build and maintain muscle mass. Incorporating lean proteins such as chicken, turkey, beans, and tofu into your diet supports muscle health, which is critical to staying steady on your feet.
- B Vitamins: These vitamins, especially B12 and folate, are essential for nerve function and energy production. A deficiency in B vitamins can lead to weakness and fatigue, compromising balance and increasing the likelihood of falls. Good sources include whole grains, eggs, and leafy greens.
The final thing to consider is the presentation. Remember, Mum or Dad may feel ill on some of their tablets, or they might be presenting with early stages of dementia. Both can leave a person wanting to avoid certain foods, bingeing others or wishing to avoid food altogether. Being creative in your presentation could make eating more exciting. For example, say they enjoy watching tennis, so why not whip up a “centre-court luncheon” menu? You’d be surprised how much of a difference introducing an element of fun can make.
2. Why Hydration is Crucial for Preventing Falls
Dehydration affects the body’s ability to regulate blood pressure, leading to orthostatic hypotension—a sudden drop in blood pressure when standing up. This condition can cause dizziness or lightheadedness, making falls more likely. Additionally, dehydration can reduce muscle strength and coordination, which are critical for maintaining balance.
Mild dehydration can also impair mental functions like attention, memory, and reaction time, which are vital for avoiding hazards and maintaining awareness of one’s surroundings.
Common symptoms include dry mouth, dark-coloured urine, fatigue, dizziness, and confusion. But they aren’t always quick to spot, which is whyUTIs are attributed to 15.5% of hospitalisations in those over 65.
And then, of course, there is an increase in dehydration for those seniors whose thirst wanes or whose dementia robs them of understanding how to drink.
So, how do you keep Mum and Dad drinking enough fluids?
- Create a routine: Establish a routine for hydration. For example, drink a glass of water with each meal and another in the early evening. Keeping track of daily fluid intake can also be helpful, especially for those at higher risk of dehydration.
- Serve hydrating foods: Besides fluids, many foods have high water content. Fruits like watermelon, strawberries, oranges, grapes, and vegetables like cucumbers, lettuce, and tomatoes are excellent choices. Remember to cut them into smaller portions to avoid choking hazards.
Make things fun: Sometimes, those suffering from cognitive impairment will refuse to drink. Reframing the situation could make hydration more appealing. For example, smoothies, a nice cold milkshake, ice cream and jelly are all fun ways to consume more water – you can even make them together, adding more fun to the process.
3. How Gut Health Supports Preventing Falls
Our gut digests food and absorbs nutrients crucial for bone health, muscle function, and overall energy levels. A healthy gut microbiome—a diverse community of beneficial bacteria—enhances nutrient absorption efficiency.
The gut and brain communicate through what is called the gut-brain axis (Carabotti M et al. 2015). This connection means that the state of your gut can directly impact brain function, too, influencing mood, cognitive abilities, and even balance.
Poor gut health can lead to imbalances and inflammation, affecting mental clarity, coordination, and overall stability.
So, how do you include more of the right foods in Mum and Dad’s diet?
- Think fibre: Incorporating fibre-rich foods such as whole grains, fruits, vegetables, and legumes into your diet supports gut health by promoting regular digestion and feeding beneficial bacteria.
- Think probiotics: Probiotics are beneficial bacteria that can be introduced into the gut through fermented foods like yoghurt, kefir, sauerkraut, and kimchi.
- Think prebiotic: Prebiotics can be found in foods like garlic, onions, bananas, and oats, and they feed the good gut bacteria, helping them thrive. Together, probiotics and prebiotics contribute to a balanced gut microbiome, enhancing your body’s ability to absorb vital nutrients.
- Regular physical activity: Regular physical activity promotes gut motility (food movement through the digestive tract) and supports a healthy microbiome, contributing to better nutrient absorption and overall well-being.
- Stress management: Stress has been known to negatively affect the gut, leading to inflammation, reduced nutrient absorption, and imbalances in gut bacteria. Breathing exercises or flexibility practices like meditation, yoga, or pilates can support gut health and, in turn, help prevent falls.
Taking A Holistic Approach to Preventing Falls
Often, when people talk about “making a huge impact in preventing falls,” as we did in our opening statement, it can feel like there’s a sense of immediacy – like everything has to be in place now.
What will work better for you is to start small. Begin by making one or two changes in each area. For example, add a serving of dairy to your breakfast for calcium, increase your daily water intake by one glass, and include a probiotic-rich food in your diet each week.
Follow this up with consistency.
And always talk to your GP, hospital consultant, or home care team before making changes. They can help you decide which first steps to take in your situation.
Here at Home Instead, our Care Professionals are trained in meal preparation as part of our home care services, so we make it a point to provide support and education to our clients and their families.
