Preventing Falls: A guide to staying steady - Top tips to prevent falls
Eating a balanced diet
Eating enough food, particularly protein, helps maintain muscle strength, energy and balance. Include protein-rich foods such as meat, fish, eggs, beans, lentils, dairy products or plant-based alternatives every day. Try eating little and often if your appetite is poor. Calcium and vitamin D help keep bones healthy and reduce the risk of fractures if you fall. Aim for either 2-3 portions a day of dairy foods, or plant-based milk and dairy alternatives with added calcium and vitamins. Try to ensure you get enough vitamin D through safe sunlight exposure or supplements, if recommended.
Make your home safer
Keep your home free from hazards by removing or securing loose rugs, keeping walkways clear of clutter and wires, and ensuring good lighting, particularly at night. Installing handrails on stairs and in bathrooms can also improve safety. Keep frequently used items within easy reach to avoid unnecessary stretching or climbing.
Wear the right footwear
Choose well-fitting, supportive shoes with good grip. Avoid footwear without proper support and regularly check that the soles of your shoes are not worn or slippery.
Stay active and improve strength
Regular physical activity helps improve balance, coordination and muscle strength, all of which reduce the risk of falls. Activities such as walking, chair-based exercises, and strength and balance exercises can all help.
Search for local groups, clubs and activities
Stay hydrated
Dehydration can cause dizziness, tiredness, and light-headedness, increasing the risk of falls. Aim for around 6-8 glasses of fluid each day and include a variety of drinks such as water, milk, squash, juice, and soup. Limiting alcohol and caffeinated drinks are also recommended.
Watch for signs of dehydration, including dark urine, headaches, and thirst. Keeping a drink nearby can help you stay hydrated throughout the day.
Look after your health
Have regular eye tests, check your hearing, and review your medications with your pharmacist or GP, as some medicines can cause dizziness or affect balance.
Take your time
Stand up slowly to avoid feeling dizzy and use walking aids if they have been prescribed. Avoid rushing, particularly when using stairs or walking on uneven surfaces.
Spot the risks
- Have you fallen in the last year?
- Do you feel unsteady when walking?
- Do you worry about falling?
If yes, take a look at the top tips above and speak to a health professional.