Did you know that adding a small handful of nuts to your daily diet could help you live a longer, healthier life? New research has found that regularly eating nuts is linked to living longer and reduced risk of chronic illnesses. But what does this have to do with preventing falls? Let’s explore how the benefits of nuts go beyond just a tasty snack and help your overall health and well-being.
The Power of Nuts
Nuts are packed with essential nutrients like healthy fats, protein, fibre, vitamins, and minerals. Studies have shown that eating nuts regularly can reduce the risk of heart disease, type 2 diabetes, and inflammation—all of which can impact our overall health and mobility as we age. Importantly, these little powerhouses are also known for supporting brain health and muscle function, two key factors in maintaining balance and preventing falls.
Nutrition and Falls Prevention
Underlying health issues can be a risk factor for falls. Poor nutrition can lead to muscle weakness and reduced bone density, and slower reaction times, increasing our risk of falls. Nuts, with their nutrient-dense profile, can help:
- Build and maintain muscle strength with their protein content.
- Support bone health through key minerals like calcium, magnesium, and phosphorus.
- Improve cognitive health which is important in staying alert and balanced.
How to Include Nuts in Your Diet
Nut’s are a great way to incorporate protein and nutrients into our diet. Including nuts in your diet is simple, try:
- A handful of almonds, walnuts, or cashews as a snack.
- Adding crushed nuts to your morning porridge, smoothies or yogurt.
- Using nut butter as a spread on whole-grain toast.
- Sprinkling nuts over salads or roasted vegetables for added crunch.
Tips for Safe Snacking
- Moderation is key: Stick to a small handful of nuts or around 2 tablespoons (30g) of nut butter on most days of the week. This depends on what type of nut, for example 30g is equivalent to around 24 almonds, 10 walnuts or 40 peanuts.
- Variety matters: Rotate between different types of nuts to get a broader range of nutrients.
- Storage: Nuts have the highest nutritional content and taste when fresh, so store in an airtight container in a cool, dark space.
Stay On Your Feet® and Improve Your Health
Falls prevention is about taking a holistic approach to your health. Incorporating nutrient-rich foods like nuts is a simple step toward improving your strength, balance, and overall well-being. Alongside staying physically active and keeping your home safe from hazards, maintaining a healthy diet is one of the most effective ways to reduce your risk of falls.