How to Prevent Falls with Proper Nutrition: A Senior’s Guide (with Support from Success Home Health)

Falls are a major concern for seniors in British Columbia and across Canada. In BC, falls are the number one reason that seniors go to the hospital, and research shows that one in three seniors will fall at least once a year. The consequences can be devastating—serious pain, broken bones, head injuries, and a significant loss of independence. For many, a fall is the main reason they move into long-term care.

Why does preventing falls matter?

Falls are very common and can severely impact a person’s quality of life. They can lead to long hospital stays, ongoing pain, and a loss of the ability to do everyday activities. Preventing falls as much as possible is essential for maintaining independence and well-being.

Preventing falls is one of the most important steps you can take to protect your health and independence as you age. Simple changes in your environment and daily habits can significantly reduce your risk. Start by making your home safer—remove clutter and tripping hazards, use non-slip mats in the bathroom and kitchen, and install grab bars or handrails in key areas like the shower or near stairs. If you experience balance or mobility challenges, using assistive devices such as walkers, canes, or wheelchairs can provide extra stability and confidence. Finally, be mindful of your medications, as some can cause dizziness or drowsiness. Always take prescriptions as directed, and speak to your doctor if you notice side effects that affect your balance.

The Role of Nutrition in Fall Prevention

Good nutrition is a powerful tool for preventing falls. Malnutrition is directly linked to an increased risk of falling. Here’s how proper nutrition helps:

• Protein for Muscle Strength: Eating enough protein helps maintain muscle strength and balance.

• Calcium and Vitamin D for Strong Bones: These nutrients build strong bones, making them less likely to break if a fall happens. Vitamin D also improves muscle function and balance. Over 80% of adults over 71 do not get enough calcium or vitamin D.

• Stay Hydrated: Dehydration can cause dizziness, confusion, and poor coordination, all of which increase fall risk.

• Manage Blood Sugar: For those with diabetes, keeping blood sugar stable is crucial. Both low and high blood sugar can cause falls.

• Prevent Anemia: Enough iron and B vitamins help prevent anemia, which can make you dizzy or weak and more likely to fall.

Challenges Seniors Face with Nutrition

Getting enough nutrition can be difficult for seniors due to a variety of age-related challenges. One common barrier is difficulty shopping. Many older adults may no longer be able to drive, walk long distances, or carry heavy bags, which makes getting to and from the grocery store a significant obstacle.

Even when food is available at home, cooking can be a challenge. Chronic illness, physical disabilities, or persistent pain can make it hard to stand for long periods, follow recipes, or safely prepare meals. This can lead to a reliance on packaged or less nutritious options, or in some cases, skipping meals altogether.

Medications can also play a role. Many seniors take daily prescriptions, and side effects like nausea, dry mouth, or a reduced appetite can negatively impact their desire or ability to eat. When medication suppresses hunger or makes eating uncomfortable, maintaining a balanced diet becomes even harder.

Financial limitations are another factor. With limited or fixed incomes, many seniors are forced to make difficult choices between essential needs such as food, rent, and medication. This financial pressure often leads to the purchase of less expensive, lower-quality foods that may lack necessary nutrients.

Chewing and swallowing problems are also common. Issues like missing teeth, ill-fitting dentures, or conditions that affect swallowing can make it painful or difficult to eat. These physical challenges can lead to the avoidance of certain textures or food groups, further limiting dietary variety.

As people age, changes in their senses—particularly taste and smell—can also influence their eating habits. A diminished ability to taste or smell food can reduce appetite and overall interest in meals, leading to unintentional under-eating or a lack of dietary balance.

Lastly, emotional and social factors such as constipation, depression, and isolation have a significant impact. When seniors feel lonely or sad, they may lose interest in preparing or enjoying food. Digestive issues can add further discomfort, discouraging regular meals and contributing to poor nutritional intake.

Together, these challenges create a complex web of barriers that can significantly affect the health and well-being of older adults. Addressing them requires a compassionate, multi-faceted approach involving caregivers, family members, and healthcare professionals.

How Success Home Care Can Help

Success Home Health is a trusted provider of senior care services in Victoria and Richmond, BC, dedicated to helping seniors maintain independence and quality of life at home. Our compassionate caregivers offer a wide range of supports that directly address the challenges seniors face with nutrition and fall prevention:

• Meal Preparation and Nutrition Support: Caregivers assist with planning, shopping, and preparing healthy meals tailored to dietary needs and preferences. They can also help with grocery delivery and meal delivery services.

• Personal Care and Hygiene: Support with daily activities like bathing and grooming helps seniors stay healthy and comfortable.

• Companionship: Eating with others is more enjoyable, and caregivers provide companionship during meals.

• Mobility Assistance: Caregivers help seniors move safely around the home and community, reducing fall risk.

• Household Tasks: Light housekeeping, laundry, and organization keep the home safe and tidy.

• Transportation: Caregivers accompany seniors to medical appointments, grocery stores, and social outings, ensuring they have access to healthy food and community resources.

• Medication Reminders: Help with taking medications on time and at the right dose.

• Safety Monitoring: Caregivers check for hazards and support safe routines to prevent falls.

This photo was taken during a recent home care visit, where one of our caregivers prepared a simple, balanced meal for a senior client. The plate includes a piece of gently seasoned baked white fish, tender asparagus, and a soft-baked sweet potato—an easy-to-chew, nutrient-rich option designed with the client’s dietary needs and preferences in mind.

Meal prep is more than just cooking—it’s about creating comfort, ensuring dignity, and supporting independence. Many seniors face barriers to good nutrition, from difficulty shopping to reduced appetite or physical challenges in the kitchen. That’s why our caregivers take the time to prepare meals that are not only healthy, but also enjoyable and accessible.

How to Improve Nutrition and Prevent Falls

If you’re a senior, or if you care for one, here are some practical steps to improve nutrition and reduce fall risk, with support from Success Home Care:

• Eat Enough and Regularly: Don’t skip meals.

• Use Community Resources: Take advantage of meal delivery and grocery delivery services, Success Home Care can help arrange these.

• Eat with Others: Caregivers can join you for meals, making eating a more social and enjoyable experience.

• Smaller, More Frequent Meals: If your appetite is low, try eating smaller meals more often.

• Supplement Your Diet: Use nutrition supplement drinks if you’re not getting enough food.

• Get Enough Protein: Aim for 25–30 grams of protein per meal or include a protein source at each meal and snack.

• Stay Hydrated: Drink at least 1.5–2 liters of fluid per day. Any fluid counts—water, milk, tea, coffee, juice, soup, even fruits and vegetables high in fluid.

• Vitamin D and Calcium: Adults over 50 need at least 800 IU of vitamin D and 1200 mg of calcium daily.

• Manage Blood Sugar: Work with your doctor to keep your blood sugar stable.

• Address Dental and Swallowing Issues: Get better-fitting dentures or see a speech-language therapist for swallowing problems.

• Treat Anemia: If you have anemia, get treatment to reduce dizziness and weakness.

• Monitor Your Weight: Weigh yourself monthly. A decrease in weight can signal insufficient nutrition and increased fall risk.

Take Action Today

Preventing falls starts with good nutrition and a safe environment. Success Home Health is here to support seniors in Victoria and Richmond with personalized, compassionate care that promotes independence and well-being. If you’re a senior, take steps today to protect your health and independence. If you know a senior, support them in getting the nutrition they need, it could make all the difference in preventing a fall.

To learn more or book a free in-home assessment with Success Home Health

call (250) 857-2165 or visit www.success.care.