The Role of Nutrition in Elderly Fall Risk Reduction

All older people and their loved ones should be aware of the serious risk that falls can pose to the elderly. A simple fall can lead to serious consequences like a broken hip, hospitalisation and reduced mobility due to fear of future falls.

The good news is that there are many steps that families can take to reduce the risks associated with falls. That means both reducing the likelihood of a fall and reducing the harm that happens if a fall does occur.

Falls risk assessments and home adaptations are just some of the actions that can help combat the dangers of falls. But nutrition also plays a significant role in fall risks – and it’s not so often discussed when the topic of falls is on the table.

That’s why we’ve compiled this post, examining how a balanced diet rich in the right nutrients can reduce an older person’s chance of falling and the severity of injuries that might happen if they do fall. Below, we’ll discuss how each nutrient plays a role in combatting the harm of falls.

Key facts to know about nutrition in the elderly

Malnutrition is a lack of the proper nutrients needed to fuel the body. And it’s not just about weight. A very thin senior is likely malnourished, but an average-weight or even overweight elderly person might also be malnourished if they aren’t receiving all the vitamins, minerals and nutrient groups they need.

Malnutrition is a common problem in older people for many reasons, including:

• Decreased ability to smell and taste
• Mobility difficulties that make it difficult to move around and cook
• Denture problems
• Medication side effects
• Loss of appetite
• And many more issues.

Dementia can be a factor in malnutrition for many reasons. Some people with dementia may not feel hunger or thirst cues, or they may struggle to physically eat as dementia advances.

Older people may actually need more of some nutrients than younger people, too. This is because their bodies process nutrition less effectively.

Long story short – it’s easy for malnutrition to happen in seniors. And when it does, the consequences can be serious.

So, let’s discuss some nutrients that seniors should ensure are included adequately in their diets. Be aware that older people’s nutrition requirements may differ, and some nutrients may interact with medications, so check with your GP about the specific nutritional needs of yourself or an older loved one.

Calcium and vitamin D

Calcium and vitamin D work together to help maintain bone density and stave off osteoporosis. That’s because vitamin D is needed in order for calcium to be absorbed properly.

Osteoporosis results in bones that can break more easily during a fall. Naturally, no-one wants a broken bone, but broken bones from falls are especially concerning for seniors because they can be very debilitating. If a broken or fractured hip causes an older person to be hospitalised, this may begin a downturn in health and mobility that can result in loss of independence and a move to a care home.

So, how can seniors get enough calcium and vitamin D?

Getting enough sun exposure can help the body to make vitamin D. However, too much sun exposure can cause sunburn, and in the winter the UK may not have enough sun for this process to work. That’s where diet comes in. You can get vitamin D from egg yolks, oily fish such as tuna or mackerel, and some foods such as cereals that are fortified with vitamin D for health. The NHS guidance on osteoporosis also notes that people may want to take dietary supplements to help them reach their vitamin D needs.

As for calcium, this is obtained through foods such as milk, cheese, yoghurt, fortified bread and leafy greens. The NHS guidance on calcium advises that most people should be able to consume enough of this mineral through diet alone.

Protein

When you think of protein in a person’s diet, you might think first of bodybuilders or athletes. In fact, they need protein for the same reason older people need it – to build and maintain muscle strength.

Muscle wasting often occurs in older people, and it can be dangerous because a lack of muscle reduces mobility and can start a vicious cycle where older people feel less safe moving. As a result, they move less, so they lose even more muscle. Obviously, muscle wasting and a lack of strength can also increase the likelihood of falls.

According to the NHS, older people generally need 1 to 1.5 grams of protein for every kilogram of body weight. As always, check with your GP for your specific needs. Some older people with conditions like kidney problems may have different requirements.

Seniors can get protein from sources including:

• Beans and pulses and their products such as tofu
• Eggs
• Meat and fish
• Dairy

Adequate energy overall

In addition to these specific nutrients, older people need to ensure they get sufficient energy or calories from their food overall. Without adequate fuel, older people may feel faint, weak or dizzy, which can again lead to falls. It’s also worth noting that a lack of body fat can mean less protection against the impact of a fall.

The general NHS recommendations for diet are that one third of a person’s food intake should be from grains or starches. Whole grain options such as wholegrain bread, brown pasta or oats might be a good choice for older people because they keep a person feeling full for longer and are good for heart health. These could also be a good way to add energy or calories into a diet that lacks sufficient fuel.

Hydration

Let’s not forget dehydration, another frequent issue in seniors.

Older people may not feel thirsty in the same way that younger people do. In particular, seniors with dementia are at great risk of not drinking enough.

But lack of hydration can cause faintness and dizziness, too, which can trigger a fall. It’s important for older people to consume enough water and fluids to stave this danger off.

How SureSafe also helps reduce fall risks

Some of these nutrition steps that we’ve discussed help decrease the chance of falls for a senior. Others help to reduce the severity of injuries that could happen after a fall.

Getting a personal alarm for the elderly is an additional step that can help reduce the harm caused by a fall after it happens. An alarm with fall detection senses when its wearer has fallen and calls for help automatically, even if the wearer is unconscious. That could be helpful for faints caused by dehydration or malnutrition, among many other scenarios.

SureSafe is a leading provider of just this sort of alarm in the UK, and our 4.8 out of 5 stars on Trustpilot are a testament to our success in supporting seniors in their fight against falls. If you’d like to chat about what a personal alarm could do for you, just give us a call at 0808 189 1671, get in touch with us through live chat or request a call back.