Don’t Fall This Fall! 3 Tips for Fall Prevention
September marks the start of fall , but it also serves as an important reminder about falling .
Improve Your Home Your home just might be your biggest threat when it comes to falls, so improve it with a few changes! Install grab bars and railings on steps and in the bathtub for extra support. Grips on the bottom of the bathtub and on slippery surfaces can give you a secure footing, while lighting along the hallway and in stairwells can better illuminate walkways. Even something as simple as moving a table or decor item out of the hallway can be beneficial! Review Your Medicines Sometimes medication can influence balance and movement. Talk with your doctor about the side effects of your medication and adjust accordingly. You may need to consider alternatives, but if that’s not possible, physical therapy can provide assistance. It’s designed to help you improve your balance and get stronger — which can lower your risk of falling.
Falling is one of the greatest dangers seniors face. As adults age, take more medication, and lose some mobility, it becomes increasingly difficult to stay upright or regain balance — even when tripping over the smallest object. The Centers for Disease Control and Prevention (CDC) estimates that 1 out of 5 falls cause serious injuries, including traumatic brain injuries. Falling can also increase a senior’s chance of falling again. But for as common as it may be, falling doesn’t have to be your norm. You can lower your risk of falling and injury with a few simple steps. Move More Your body was designed to move! When you don’t move your body enough, which can happen when you age, your muscles and joints can become weak and stiff. The best way to strengthen your reactions and improve your balance is to move your body. A physical therapist can help you develop a routine that targets your balance while strengthening your muscles and joints.
You can learn more about fall prevention and risks online at CDC.gov.
Cook With the Same Ingredients Without Getting Bored THE SECRET SAUCE
other favorite meats and your favorite vegetable preparations, as well!
pepper, the zest and juice of 1 lemon, and 1/3 cup extra-virgin olive oil. Pulse all ingredients together until well mixed and the herbs and garlic are coarsely chopped. Quick Miso Maple Sauce This umami-filled sauce from Kitchn. com brings a lot of flavor with just three simple ingredients: 1/2 cup tamari or soy sauce, 1/2 cup maple syrup, and 1/4 cup miso paste. That’s it! Whisk the ingredients together and pour over oven-roasted, pan-seared, or grilled chicken and serve. These three sauces are a great place to start, but if you find yourself uninspired in the kitchen, just look up “simple sauces” online and the protein or vegetable you’re preparing. The internet will come to the rescue every time!
One upside to spending more than a year at home was that many people donned their aprons, learned new recipes and techniques, and began cooking meals regularly in their own kitchens. Even as restaurants reopen, over 70% of Americans say they’ll keep their new habit of cooking at home because it’s healthier and cheaper. That said, the average American can only whip up about five meals without a recipe at hand, and many people cook and eat the same types of protein and vegetables over and over. One easy way to avoid boredom is to keep your main staples but diversify your sauce routine! When in doubt, learn one creamy sauce and one herb- or citrus-based sauce. Here are a few examples that work particularly well for chicken, America’s favorite animal protein. These can be used with your
5-Minute Honey Mustard Sauce To avoid hearing “chicken again?!” add this honey mustard sauce from PinchOfYum.com to your repertoire. Simply whisk together 1/4 cup honey, 1/4 cup mayo, 1/4 cup Dijon mustard, 1 tbsp white vinegar, and 1/4 tsp cayenne pepper for a delicious topper for all meats. Simple Lemon Herb Sauce Want a lighter, healthier option? Go for an oil-and-herb sauce like FoodNetwork. com’s “Chicken With a Lemon Herb Sauce.” In a blender or food processor, add 1 peeled clove of garlic, 1/4 tsp salt, 1 cup freshly chopped herbs of your choice (they recommend a mix of parsley and mint), 1 1/2 tsp ground
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