Preventing Falls at Home & in the Community – QG

⚡Eating Well & Staying Hydrated as You Age

Eating well helps support your strength, energy, immune system, bones, and ability to remain independent. Drinking enough fluids helps your body regulate temperature, digest food, deliver nutrients, and remove waste.

As you age, changes in appetite, thirst, taste, mobility, medications, or health can make eating and drinking enough more difficult. A few simple routines can help.

Build Balanced Meals

You don’t need to make every meal perfect. Try to include foods from several different groups throughout the day:

• Protein: Eggs, fish, chicken, beans, lentils, yogurt, cottage cheese, tofu, or nut butter
• Fruits and vegetables: Fresh, frozen, canned, or cooked
• Whole grains: Oatmeal, whole-grain bread, brown rice, barley, or whole-grain pasta
• Dairy or alternatives: Milk, yogurt, cheese, or fortified nondairy products
• Healthy fats: Olive oil, nuts, seeds, avocado, or fatty fish

Older adults may need fewer calories than they once did while still needing plenty of nutrients. Choosing nutrient-dense foods can help you get more nutritional value from what you eat. (National Institute on Aging)

Include Protein Regularly

Protein helps your body maintain and repair muscle. Try to include a source of protein with meals and snacks.

Easy options include:

• Eggs
• Greek yogurt
• Cottage cheese
• Tuna or salmon
• Rotisserie chicken
• Beans or lentil soup
• Peanut or other nut butter
• Cheese
• Hummus
• Protein drinks recommended by your healthcare provider

If large portions feel overwhelming, spread smaller servings of protein throughout the day.

Make Eating Easier

If preparing meals has become tiring or difficult:

• Keep simple foods where you can easily reach them.
• Use frozen vegetables and precut produce.
• Choose low-sodium canned foods when possible.
• Cook extra portions and freeze them.
• Use grocery delivery or prepared meal services.
• Ask family, friends, or community programs for help.
• Keep nutritious foods that require little preparation.

A simple meal is still a real meal. Yogurt with fruit, eggs with toast, soup with a sandwich, or chicken with frozen vegetables can provide useful nutrition without requiring extensive cooking.

Eat Regularly Even When Your Appetite Is Low

If you aren’t hungry at normal mealtimes:

• Eat several smaller meals instead of three large ones.
• Schedule meals rather than waiting to feel hungry.
• Choose foods with protein and nutrients first.
• Keep favorite foods available.
• Eat with another person when possible.
• Add healthy calories with cheese, yogurt, olive oil, avocado, or nut butter.
• Ask your doctor about ongoing appetite or weight changes.

Contact your healthcare provider if you’re losing weight without trying, regularly skipping meals, having difficulty swallowing, or losing interest in food.

Drink Fluids Throughout the Day

Your sense of thirst may not always be a reliable reminder to drink. Build fluids into your normal routine instead.

Try to:

• Drink something with each meal and snack.
• Keep water where you spend the most time.
• Carry a reusable bottle when you leave home.
• Drink before, during, and after physical activity.
• Increase fluids during hot weather or illness.
• Set phone alarms if you regularly forget.
• Track your drinks with a simple checklist.

Water is a good choice, but fluids can also come from:

• Milk
• Unsweetened tea
• Broth or soup
• Sparkling water
• Fruits and vegetables with high water content
• Other drinks approved by your healthcare provider

Limit drinks with large amounts of added sugar.

Make Water More Appealing

If plain water isn’t appealing, try:

• Adding lemon, lime, cucumber, berries, or mint
• Drinking it cold or at room temperature
• Using a cup, bottle, or straw you enjoy
• Trying unsweetened flavored or sparkling water
• Drinking herbal tea
• Alternating water with another approved beverage

Choose methods that make drinking regularly easier for you.

Watch for Signs of Dehydration

Possible signs include:

• Dry mouth
• Feeling unusually thirsty
• Dark-colored urine
• Urinating less often
• Headache
• Fatigue
• Dizziness or lightheadedness
• Muscle cramps

Severe dehydration may cause confusion, fainting, a rapid heartbeat, rapid breathing, or little to no urination. These symptoms require prompt medical attention. (MedlinePlus)

Ask About Fluid Restrictions

Some people with heart, kidney, liver, or other medical conditions may need to limit their fluid intake.

If you’ve been given a fluid restriction, follow the amount recommended by your healthcare provider. Don’t intentionally increase your fluids without first asking whether it’s safe.

You can ask:

“How much fluid should I drink each day, and what drinks or foods count toward that amount?”

Pay Attention to New Problems

Talk with your doctor or dentist if you experience:

• Unexplained weight loss or gain
• Ongoing loss of appetite
• Difficulty chewing or swallowing
• Frequent coughing while eating or drinking
• Mouth pain or poorly fitting dentures
• Nausea, vomiting, constipation, or diarrhea
• Difficulty shopping for or preparing food
• New swelling
• Ongoing signs of dehydration
• Confusion about dietary restrictions

These problems may have medical, dental, medication-related, or practical causes that can be addressed.

Check Before Taking Supplements

Vitamins and supplements aren’t automatically safe just because they’re sold without a prescription. Some can interfere with medications or provide more of a nutrient than you need.

Talk with your doctor, pharmacist, or registered dietitian before adding a supplement. Eating a variety of nutritious foods is generally the preferred way to get the nutrients your body needs. (National Institute on Aging)

Quick Daily Checklist

• Eat at regular times.
• Include a protein source.
• Add fruits or vegetables.
• Choose nutrient-dense foods.
• Drink fluids throughout the day.
• Notice changes in appetite, weight, chewing, or swallowing.
• Ask for help when shopping or cooking becomes difficult.

Remember

Eating well doesn’t require complicated recipes or a perfect diet. Start with foods you enjoy, build balanced meals when you can, and create simple routines that help you eat and drink consistently.

Small choices throughout the day can support your health, energy, and independence.

🛡️ Preventing Falls at Home & in the Community

Falls can happen anywhere, but they aren’t an unavoidable part of aging. Improving your strength and balance, addressing health concerns, and making a few practical changes to your surroundings can reduce your risk.

Start with the places and situations where you feel least steady.

Check Your Home for Hazards

Walk through each room and look for anything that could cause you to trip, slip, or lose your balance.

Remove or correct:

• Clutter in walkways
• Loose electrical cords
• Unsecured rugs and mats
• Wet or slippery floors
• Uneven flooring
• Furniture that blocks walking paths
• Items stored where you must climb to reach them
• Broken or uneven steps

Keep frequently used items within easy reach. Avoid standing on chairs, stools, or unstable furniture.

Improve Your Lighting

Good lighting makes changes in flooring, steps, and obstacles easier to see.

• Add brighter bulbs where needed.
• Place lamps within easy reach.
• Use night-lights in bedrooms, hallways, and bathrooms.
• Turn on lights before using stairs.
• Keep a flashlight near your bed.
• Replace burned-out bulbs promptly.
• Reduce glare from windows or highly polished floors.

Give your eyes time to adjust when moving between bright and dark areas.

Helpful Resources: Browse Lighting & Visibility for products, equipment, services, or supplies related to this section.

Make Stairs Safer

• Keep stairs clear.
• Install secure handrails, preferably on both sides.
• Repair loose or uneven steps.
• Add nonslip surfaces where needed.
• Clearly mark the edge of steps if they’re difficult to see.
• Make sure the top and bottom of the staircase are well lit.
• Avoid carrying objects that block your view or prevent you from using the handrail.

Take your time. Rushing on stairs increases your risk of missing a step.

Helpful Resources: Browse Stairs & Pathways for products, equipment, services, or supplies related to this section.

Reduce Bathroom Risks

Bathrooms can become slippery quickly.

Consider using:

• Grab bars near the toilet and inside the tub or shower
• Nonslip strips or mats
• A shower chair or transfer bench
• A handheld showerhead
• A raised toilet seat, if recommended
• Adequate lighting
• A towel and clothing placed within easy reach

Don’t use towel racks or soap holders for support unless they were specifically installed to function as grab bars.

Helpful Resources: Browse Bathroom Safety for products, equipment, services, or supplies related to this section.

Wear Supportive Footwear

Choose shoes that:

• Fit securely
• Have nonslip soles
• Provide good support
• Stay firmly on your feet
• Are in good condition

Avoid walking in socks on smooth floors. Loose slippers, high heels, and shoes with worn soles may increase your risk of slipping or tripping.

Build Strength and Balance

Regular movement can help improve strength, coordination, flexibility, and balance.

Helpful activities may include:

• Walking
• Strength exercises
• Balance exercises
• Tai chi
• Chair exercises
• Physical therapy exercises

Ask your doctor or physical therapist which activities are safe for you, especially if you’ve recently fallen, feel unsteady, or have a medical condition that affects movement.

Exercise and other fall-prevention steps can reduce fall risk and help you remain independent. (National Institute on Aging)

Review Your Medications

Some prescription and over-the-counter medications can cause:

• Dizziness
• Sleepiness
• Confusion
• Blurry vision
• Low blood pressure
• Difficulty with balance

Ask your doctor or pharmacist to review everything you take, including vitamins and supplements.

You can ask:

“Could any of my medications or combinations of medications increase my risk of falling?”

Don’t stop taking a prescribed medication without medical guidance.

Check Your Vision and Hearing

Changes in vision or hearing can make it harder to notice obstacles, judge distances, or understand what’s happening around you.

• Schedule recommended eye examinations.
• Keep eyeglass prescriptions current.
• Use extra caution with bifocals or progressive lenses on stairs.
• Wear prescribed hearing aids.
• Report sudden changes in vision, hearing, dizziness, or balance.

Vision problems, medication effects, foot pain, weakness, and home hazards are all recognized fall-risk factors. (CDC)

Stand Up Carefully

Changing position too quickly can cause dizziness or lightheadedness.

When getting up:

1. Sit upright for a moment.
2. Place both feet firmly on the floor.
3. Hold a stable surface if needed.
4. Stand slowly.
5. Wait until you feel steady before walking.

Tell your doctor if you frequently become dizzy when standing.

Use Mobility Aids Correctly

If you use a cane, walker, or other mobility aid:

• Make sure it’s the correct height.
• Check the rubber tips and wheels regularly.
• Keep it close enough to reach safely.
• Use it consistently when recommended.
• Don’t use furniture or walls as substitutes.
• Ask a physical therapist to confirm that you’re using it correctly.

A mobility aid supports independence when it’s properly fitted and used.

Stay Safer in the Community

Before leaving home:

• Check the weather.
• Wear appropriate shoes.
• Bring your cane or walker.
• Make sure your phone is charged.
• Bring glasses and hearing aids.
• Allow enough time so you don’t need to rush.

While you’re out:

• Watch for curbs, cracks, and uneven pavement.
• Use handrails on stairs and ramps.
• Avoid wet, icy, or poorly lit surfaces.
• Use designated walkways and crosswalks.
• Sit down if you become dizzy, weak, or unusually tired.
• Ask for assistance when entering vehicles or navigating unfamiliar places.

There’s nothing wrong with choosing a safer route, even if it takes longer.

Take Falls and Near Falls Seriously

Tell your doctor if you:

• Fall
• Nearly fall
• Feel increasingly unsteady
• Begin holding walls or furniture while walking
• Avoid activities because you’re afraid of falling
• Have new weakness, dizziness, or balance problems

A near fall is still useful information. It may reveal a problem before an injury occurs.

Know When to Get Immediate Help

Call 911 after a fall if you:

• Can’t get up
• May have injured your head, neck, back, or hip
• Have severe pain
• Are bleeding heavily
• Lose consciousness
• Become confused
• Develop weakness, numbness, chest pain, or trouble breathing

If you hit your head while taking a blood thinner, contact a healthcare professional promptly for instructions, even if you initially feel okay.

Quick Fall-Prevention Checklist

• Clear walkways and remove trip hazards.
• Improve lighting.
• Install secure handrails and grab bars.
• Wear supportive, nonslip shoes.
• Build strength and balance.
• Review medications.
• Check your vision and hearing.
• Use mobility aids correctly.
• Report falls, near falls, and new unsteadiness.

Remember

Preventing falls doesn’t mean giving up activities or independence. It means creating safer routines and surroundings so you can continue doing the things that matter to you with greater confidence.