Preventing Falls in Older Adults: The Role of Nutrition

Poor nutrition can cause many issues, increasing older adults’ risk of falling. Nutrition is not only linked to many of the risk factors associated with falls but can influence the severity of injuries incurred from falls, as well as the time taken to recover from them.

Malnutrition

Seniors can be particularly vulnerable to malnutrition due to factors such as reduced appetite, difficulty getting to the supermarket, medication side effects, decreased taste and smell sensations, depression, lack of social support and more.

The consequences of malnutrition can be severe, including sarcopenia (muscle mass and strength loss), a weakened immune system, and an increased risk of falls. Inadequate dietary intake and/or poor digestion of nutrients can lead to malnutrition if left unchecked. This is why seniors need to ensure that they are getting enough nutrition to maintain a healthy weight and avoid nutrient deficiencies.  

Dehydration

Dehydration in general can lead to confusion, dizziness, a loss of muscle tone, drowsiness, decreased reaction time and postural hypotension that can result in falls.

If you are dehydrated, your blood volume and blood pressure can drop, impacting how much nutrients and oxygen you get to working muscles, including your heart.

You should ensure that you intake a minimum of 1500 ml of fluid daily. 

Nutrient deficiencies

Nutrient deficiencies can increase the risk of falls due to their symptoms. There are several nutrients that are particularly critical for older people because of the roles they play in our bodies.
 

☑️ Iron

Iron is critical in transporting oxygen, strengthening the immune system, aiding muscle growth and enabling proper mental function. A lack of iron can lead to anaemia, which can cause dizziness, weakness and an increased risk of falls due to fatigue and lack of focus. To ensure a healthy iron intake, consuming iron-rich foods such as red meats, poultry, fish, eggs, lentils, and nuts is important.

☑️ Vitamin D

Vitamin D is essential for bone health by increasing calcium absorption and regulating the amount of calcium in the blood to achieve a healthy level of bone density. The best source of vitamin D is UVB radiation from the sun - however, small amounts can also be found in cheeses, egg yolks and fatty fish.

☑️ Protein

Protein is essential for repairing and replenishing the body's cells and tissues and maintaining muscle mass. It can be found in milk products, as well as in meat, fish, eggs, pulses, nuts and some breakfast cereals.

☑️ Calcium

Calcium is a mineral required for strong, healthy bones. An inadequate calcium intake is linked to osteoporosis - which can lead to fractures. It is also important for the health and functioning of nerves. The best sources are dairy products such as milk, yoghurt, cheese, and calcium-fortified alternatives, e.g. soy milk.

In summary, to reduce fall risk, maintain safe mobility and enhance strength, it is essential to have a balanced diet, including a variety across the five food groups and addresses any deficiencies. 

Our dietitians can create an individualised plan to assist you on how to manage your diet and nutrition. For more information visit one of our locations or give us a call on 1800 852 772.

References:

1. https://naqld.org/acnas/nutrition-and-falls-risk/
2. https://www.cclhd.health.nsw.gov.au/wp-content/uploads/EatingWellANutritionResourceforOlderPeople.pdf
3. https://www.eatwellnutrition.com.au/preventing-malnutrition/falls-prevention-and-nutrition
4. https://www.health.qld.gov.au/stayonyourfeet/for-professionals/nutrition
5. https://www.proportionfoods.com.au/nutrition-exercise-preventing-falls-in-aged-care/
6. https://nutritionaustralia.org/fact-sheets/nutrition-and-older-adults-2/
7. https://www.healthline.com/nutrition/nutritional-needs-and-aging