How To Prevent Falls While Aging

Whether we like it or not, getting old is inevitable.

Unfortunately, as we get older our muscles may begin to lose mass and strength as part of a process called sarcopenia, and this will often lead to an increased likelihood of falling and in turn causing injury. 

While you obviously can’t stop the aging process, there are steps you can take to decrease the impact of sarcopenia and, if you do develop the condition, decrease the frequency of falling over at an advanced age. 

This seems to be a recurring theme in our blogs, doesn’t it? Maintaining a healthy diet with a decent amount of healthy protein is a good way to slowdown the onset of sarcopenia. According to Healthline, adults should aim to consume about 25–30 grams of protein at each meal. 

Another common theme. Being constantly sedentary and not using your muscles is another key factor behind the onset of sarcopenia. To ensure your muscles maintain their mass, get out there and put them into use by taking a walk, run or pumping some iron at the gym. 

In fact, resistance training and walking have been shown to reverse the effects of sarcopenia in people already suffering from the ailment.

Ok, let’s say you or a loved one have developed sarcopenia or are falling over regularly due to advanced age. To prevent falls you could make your house a little safer by:

• Increasing the amount of good quality lighting around your house and steps to prevent tripping.
• Reducing glare through glass windows and doors with sheer blinds.
• Replacing worn carpets.
• Removing clutter in hallways.
• Avoiding polished floorboards.
• Installing grab rails in the bathroom.
• Covering tiled floors with non-slip mats.
• Installing support rails and handrails.
• Avoiding long clothes that are easy to trip over, as well as slippery socks.
   

While exercise and diet are important to slowing down the onset sarcopenia, if you do develop it, there are other actions you can take from a health perspective to reduce your likelihood of falling. These include:

• Drinking plenty of fluids.
• Get your eyes regularly tested to ensure you can see potential tripping hazards.
• Visiting a podiatrist to ensure your feet are in the best possible condition.
• Buy comfortable and appropriate shoes.
• Ensuring you get sufficient vitamin C (which is great for muscles and bones).
• Checking up on the side effects on any medication you may be taking. You don't want to be taking something non-essential that may cause dizziness or drowsiness.

Fellas, take a few simples steps now to set yourself up to really enjoy your life as you get older.