Are you age 60 or over?
Well, this is the age group that experiences the most falls, and these
falls can result in serious injury or even death.

So, if you’re nearing 60 or even over 60 and you want some tips
on how to improve your balance, you’re in luck, just continue reading.

a) Stand On-
One leg, like a flamingo. Cut your risk of falling by 50% by standing
on one leg for a few minutes each day. Standing on one leg allows you
to find your equilibrium, build strength and practice your stability, which
not only prevents future falls, it’ll also help recover faster if you feel unsteady
or about to fall.
Not sure how to do it?
Stand holding the back of a chair and lift one foot for 30 secs. then switch legs.
Repeat 4 or 5 times each day.

b) More Sleep-
Believe it or not, skimping on sleep affects your neuromuscular system, and this
may cause a delayed reaction time, which can increase your risk of a fall.
In fact, the risk of falling increases by 45% in those who sleep only 4 to 6 hours
each night. And researchers say that this is the age group that sleeps less
and that’s due to retirement, (resting and not moving about like you did in the past).
So, if you find yourself not getting the required 6 to 8 hours each night,
you may want to join an exercise class, hire a trainer, go online to find a type
of exercise that’s fun and easy to do. Also helpful: Stretch for 5 to 10 mins.
an hour before bed, (the stretching helps you fall asleep quickly and stay asleep)
and lastly, get a 20 to 30 minute nap in at 1, 2, or 3 pm.
This will count towards your 6 to 8 hour sleeping time frame.

c) Dancing With The-
Stars, neighbors, friends or grand kids. The earlier tip mentioned getting some type
of exercise to help you get more sleep, and if you enjoy dancing (especially ballroom)
you can improve your balance and gait in a short period of time. Dancing requires you
to move many parts of your body at once, which stretches and strengthens your muscles,
tendons and ligaments from head to toe.
And another benefit: Taking dance classes also requires you to memorize a number of
steps, and all of that memorization builds your brain, helping you avoid another
problem affecting untold millions–memory loss (Alzheimer’s).
So, if dance appeals to you, look for an instructor or class in your area or go online
and a find a video (youtube.com), or a zoom class.

d) Fruit Please-
More specifically blueberries. Blueberries provide your body with much needed
coordination, usually within a 2 month period due to their rich stores of the powerful
antioxidant resveratrol, which helps build bone density and improves circulation
that supports strong bones.
Important tip: Fresh blueberries will be available in many states in the next 2 months,
so make sure to buy plenty of them, clean them, dry them and then freeze them.
Grapes and top quality dark chocolate also contain resveratrol.

e) A Healthy Dessert-
Now that you know about the benefits of blueberries, combine the fruit with
some top quality full-fat Greek yogurt, a tsp. of dark honey, a few pieces of shaved
dark chocolate and make the dessert known as Parfait.
Yogurt, is a protein, and that protein is necessary for muscle strength, which allows
to avoid falls in the future. Plus, our muscles are constantly being broken
down, (due to stress, poor diet and age) and that’s why you need a steady stream
of top quality protein. And lastly, yogurt is packed with probiotics, which fuel
bone and muscle growth, improving your ability to prevent falls and right yourself
if you do trip.
Another tip: If you’ve given up milk, you may want to put it back on the
menu, it too, can help you prevent falls, thanks to the easily
absorbed proteins in it, and the calcium, it keeps bones strong.
Not a fan of milk? Eat more beans, lentils, chickpeas, navy,
red, kidney, black and pinto beans. And nuts, an ounce or two a day.

That’s it- for today, 5 tips to help you steady your own ship and avoid falls.

Sources:
Ricardo Cook, Orthopedic Surgeon
* Caren Dobreff, Registered Dietitian
* Max Lugavere, author of Genius Foods

Important notice: Don’t forget to visit our new store, to access it,
just click “buy recipes” at the top of this blog, and once you’re there,
purchase a recipe or two, start collecting them, should something happen to
you or a loved one in the future, or save them and make your own health scrapbook
or pass them along to friends or family.
Thank-You!
Robert and Daria Jones!

+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++