To launch the Stay On Your Feet® Improve Your Health campaign, Injury Matters hosted a Volunteer Peer Education training session for our dedicated team. One of our valued Volunteer Peer Educators, Lori, shared her knowledge and experience as a Naturopath and delivered a presentation on the importance of nutrition in preventing falls.
Nutritious food is important for physical, social and emotional wellbeing and can help prevent falls. Lori discussed how poor nutrition, or malnutrition, can affect us as we age. Malnutrition is linked with poor health and reduced quality of life. It occurs when we don’t have enough nutrients for our body to function properly, and older adults are especially at risk.
Factors leading to malnutrition
- Loss of appetite and reduced taste and smell
- Challenges with chewing and swallowing
- Increased use of prescription medications
- Chronic diseases, depression and dementia
- Knowledge and access to nutritious foods and the ability to prepare meals
- Cost of nutritious foods
- Social isolation
Consequences of malnutrition
Malnutrition can have significant and sometimes irreversible consequences for older adults. It can lead to sarcopenia and the loss of muscle mass and strength, which can increase the risk of falls and fall-related injuries. Not only is malnutrition associated with a higher risk of falls, infection, and pressure wounds, but it may also take a longer time to heal and recover from injury and need support with everyday tasks.
What nutrients and vitamins do I need?
Lori encouraged eating foods rich in nutrients and vitamins to fuel your body such as:
- Protein: This is needed for muscle and bone health. Not getting enough protein can cause problems with vision, memory, and thinking, and can increase our risk of dementia. Low protein in the diet can make people weaker and more likely to fall.
- Calcium: This mineral is needed for strong bones. It makes up about 40% of our bone mass. Dairy foods like milk and cheese are the best sources of calcium, but you can also get calcium from nuts, seeds, legumes, spinach, broccoli, and bone broth.
- Vitamin D: This vitamin helps the body absorb calcium. Older adults are at greater risk of not getting enough vitamin D. You can get it from sunlight, the skin of oily fish, egg yolk, cheese, and beef liver.
- Vitamin K: This vitamin helps with blood clotting, bone health, and keeps calcium out of your blood vessels and in your bones. It is found in leafy green vegetables, meat, dairy, eggs, and fermented foods. Vitamin K also helps increase bone density and reduce fractures.
A Balanced Plate = A Healthy Plate
It is important to eat regular meals from a variety of food groups, stay hydrated, and limit alcohol consumption. You can talk to your doctor about your vitamin levels and what you might need to stay healthy and prevent falls.
A helpful guide to eating well is the “healthy plate.” It encourages you to create a balanced plate, dividing it into half for vegetables, one quarter for protein, and one quarter for whole grains and fibre-rich foods.
If you would like more information about nutrition, organisations such as Nutrition Australia WA, Foodbank WA, and LiveLighter can assist.