Imagine taking one of the biggest fears of aging and practically shutting it down. Crossing falls right off the list.
Let OTHER people worry about taking a tumble. But you? You’ll hardly have to think about it thanks to one easy move I’m about to share with you.
It’s a solution that can deliver significant protection from something we all fear as we age. And for good reason too.
Because for seniors, in particular, falls can lead to:
- long-term or even permanent disability
And, of course, there are the bone breaks and other injuries that often follow taking a tumble. But a new study has uncovered something that could dramatically cut all of those risks at once.
Fight back against falls with dairy
The good news is there are already several steps you can take that can keep your bones solid, muscles strong, and balance firm. This triple-threat combo is what’s required to help keep you on your feet.
I’ll share some of those solutions in a moment. They could help reduce your risk of a fall. And if you should still end up on the floor, they could help you bounce back faster.
But a new study highlights another small step we can take that could have a surprisingly significant impact on reducing your risk for falls. And it starts in the kitchen.
Simply eat more dairy.
It turns out milk, cheese, yogurt, and all the rest of your dairy-aisle favorites can make a massive difference in the risks of falls and injuries from falls.
In the study of folks in nursing homes, some seniors low in calcium and protein were given extra dairy to boost those levels. And as the calcium and protein levels jumped, the dangers dropped.
Compared to folks who DIDN’T get the extra dairy, the ones who did had a:
- 33 percent reduction in the risk of ANY type of fracture
- 46 percent plunge in the risk of hip fractures (the most dangerous)
- 11 percent drop in the risk of falling
The researchers believe the benefit is biggest in nursing home residents since they don’t always have the best diet in the first place.
But let’s face facts here. Even outside a nursing home, your diet may not always be up to par. And if you’re not sure if your own nutrition levels are where they need to be, do yourself a favor and bump up the dairy in your own diet.
Avoid a fall with these “strong and steady” solutions
But don’t stop there. As I mentioned earlier, I’ve got some other tips that can help reduce your risk for falls. They can help you stay strong and steady on your feet.
Both branched-chain amino acids and creatine help support healthy muscles. You might even be able to find a combo supplement containing both.
While a blend of calcium, magnesium, vitamin D, and vitamin K2 can work together to support strong bones.
That means they can help reduce your chance of falls in the first place. Plus, they could also make your bones less likely to break if you do still take that tumble after all.
You can eat more foods rich in each of these nutrients. But to maintain the levels you need, you might want to consider supplements too. Just be sure to check with your doc first to make sure none of them interact with any meds you’re on.
Some early research has found ginseng can also support healthy bones. And for overall balance, be sure to get up and keep moving. A daily walk or some balance exercises at home should do the trick.
These 4 moves for better balance can help get you started.