Falls Prevention - Keep Nourished

A healthy diet can help to maintain a healthy body which can lead to a reduced risk of falling.

Healthy eating includes consuming a balanced diet of high-quality proteins, carbohydrates, vitamins and minerals, whilst minimising processed foods, saturated fats and alcohol.  Eating this way can help you to maintain your body’s everyday functions, promote a healthy body weight and could assist in preventing disease.

Try to slowly reduce the amount of sugar in your diet – there are lots of hidden sugars in processed foods such as ready meals, tinned goods and pasta sauces.   If you can, try to keep to freshly prepared foods and consider using natural flavours such as herbs and spices to flavour your meals – your taste buds may take a bit of getting used to the new flavours but it will be worth it.

As we get older, our digestion can become less efficient, so it’s important to include lots of fibre in your diet.  An easy way to incorporate fibre into your everyday routine is to start the day with a high fibre breakfast cereal such as porridge.  The best sources of fibre are whole grains, wheat cereals (check for added sugars), barley, oatmeal, beans, nuts, vegetables and fruit.    If you are increasing fibre in your diet, you should ensure you are also increasing fluids as this will help your body to process it more effectively.

Dehydration can be a cause of falls so it’s essential to ensure you are taking in enough liquid. This is especially important in warmer weather.  Alcohol can also make you dehydrated and can affect your balance so it’s wise to limit your intake.  Drink plenty of water throughout the day to keep your hydration levels up – if you’re not a fan of plain water, try diluted squash, fruit juice or herbal teas as an alternative.  Eating watery fruits such as watermelon, grapefruit and pineapple can help too.

Tomorrow we’ll have the last instalment of our Falls Prevention blogs – come back for more top tips.

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