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Nutrition Secrets for Better Balance

When it comes to lowering the risk of falls, most people think of grab bars, safer shoes, or exercise routines. But what often goes unnoticed is something much simpler: food. 

Daily choices like what we eat for breakfast or how often we hydrate can quietly shape how steady and strong we feel throughout the day. As Falls Prevention Awareness Week unfolds, it reminds us to pay attention to the link between nutrition and mobility. Small changes in the kitchen might help support safer steps. 

1. Feed your muscles
Muscles play a big role in movement and stability. As we age, the body naturally loses muscle mass. Without enough protein, it becomes harder to stand up, walk confidently, or catch ourselves if we trip. 

Tip: Include a source of protein with every meal. Eggs, beans, lean meats, and nuts are easy choices. 

2. Build better bones
Weak bones break more easily during a fall. Calcium and vitamin D are essential for bone strength, and vitamin D also supports muscle function. When either one is lacking, bones become more fragile over time. 

Tip: Add calcium-rich foods like yogurt, cheese, or leafy greens to your meals. If you spend little time outdoors, ask your doctor about vitamin D supplements. 

3. Support your balance system
Good balance relies on more than muscle. The nervous system helps guide every step, and it depends on nutrients like vitamin B12 and magnesium. Without them, issues like tingling, numbness, or dizziness may show up. These are quiet signs that balance is off. 

Tip: Bright-colored fruits and vegetables are packed with vitamins that support nerve function. B12 is also found in meat, fish, and eggs. 

4. Don’t forget fluids
Dehydration can affect both the body and brain. Feeling dizzy or confused may seem like a sudden problem, but it can often be traced back to not drinking enough water throughout the day. 

Tip: Keep a water bottle nearby as a reminder to sip regularly. Herbal teas and broth-based soups can also help meet hydration needs. 

5. Put it into practice
Improving nutrition doesn’t require a drastic change. Small, steady changes can lead to better energy, greater strength, and more stability over time. Here are a few simple places to start: 

• Begin the day with proteins. 
• Add a vegetable to every lunch and dinner. 
• Swap salty snacks for fresh fruits. 
• Make water a part of your daily routine. 
• Ask your Life Care Manager for tips and referrals to dietitians or healthcare providers as needed. 

6. Add nutrition to your fall prevention checklist
Falls rarely happen because of just one issue. That’s why a strong fall prevention plan includes many layers such as movement, home safety, medication review, and nutrition. Our team can help bring these pieces together, offering support and resources that look at the whole picture. 

Contact us by phone (617-928-0200) or email (info@lcadvocates.com) to discuss how we can support you or your loved one. 

Disclaimer: This blog is for informational purposes only and does not replace professional medical advice. Always consult with a healthcare provider or registered dietitian before making changes to your nutrition or fall prevention strategies to ensure they are appropriate for your individual health needs.