September 2013
Volume 8
~
Number 7
September 22nd is National Fall Prevention Awareness Day
Preventing Falls -- One Step at a Time
Despite the significance of actual falls, fear of falling may represent a greater overall concern to the health
of seniors. Activity restriction, resulting from fear of falling may lead to balance deterioration, functional
decline, anxiety or reductions in social/leisure/physical activity opportunities, depression, and, consequently,
compromised quality of life and health.
Research indicates fear of falling is likely to lead to future falls among older people, regardless of their actual fall
risk. Thus both actual falls and fear of falls are risk factors for future falls.
What can you do to prevent falls?
• Exercise regularly. Exercise makes you stronger and
improves your balance and coordination.
• Have your doctor or pharmacist look at all the medicines
you take, even over-the-counter medicines. Some
medicines can make you sleepy or dizzy.
• Have your vision checked at least once a year by an eye
doctor. Poor vision can increase your risk of falling.
• Get up slowly after you sit or lie down.
• Wear shoes both inside and outside the house. Avoid
going barefoot or wearing slippers.
• Improve the lighting in your home. Put in brighter
light bulbs. Florescent bulbs are bright and cost less
to use. It’s safest to have uniform lighting in a room.
Add lighting to dark areas. Hang lightweight curtains or
shades to reduce glare.
• Paint a contrasting color on the top edge of all steps so
you can see the stairs better. For example, use a light
color paint on dark wood.
Sources: Centers for Disease Control and Prevention,
National Council on Aging, and National Institutes of Health
770-538-2650 • 1-800-845-5465
Introduction to balance exercises to
help prevent falls and fear of falls –
Balance exercises can help you maintain
your balance — and confidence — at
any age. If you’re an older adult, balance
exercises are especially important because
they can help you prevent falls and maintain
your independence.
Nearly any activity that keeps you on your
feet and moving, such as walking, can help
you maintain good balance.
You can also include specific balance
exercises in your daily routine. Try balancing
on one foot while waiting in line, or stand
up and sit down without using your hands.
If you have severe balance problems or an
orthopedic condition, get your doctor’s OK
before doing balance exercises.
Source: Mayo Clinic
www.LegacyLink.org
Calcium for strong bones to prevent falls
Yogurt – how to choose the good from the “not as healthy as you think” options.
Yogurt should be a good source of protein and calcium without loading you down with saturated fat, added sugars,
or possibly unsafe sweeteners. Best options are plain unsweetened yogurts.
Beyond that, use this guide to help you in the grocery aisle:
Note: maximums for calories and saturated fats; minimums for protein and calcium
Yogurt Type (pkg. size)
Greek (less than 5 oz.)
Greek (5.3 oz.)
Greek (8 oz.)
Regular (4 oz.)
Regular (6 oz.)
Regular (8 oz.)
Calories (g)
110
160
210
110
160
210
Saturated Fat (g)
1.5
2
2.5
1.5
2
2.5
Protein (g)
7+
10+
13+
4+
6+
8+
Calcium (% DV)
5+
10+
15+
15+
20+
25+
Sugars (g)
0
0
0
0
0
0
So how much exactly is a gram of sugar? One teaspoon of granulated sugar equals 4 grams of sugar. To put it
another way, 16 grams of sugar in a product is equal to about 4 teaspoons of granulated sugar.
Keep in mind, though, that the grams of sugar listed on the nutrition information label includes natural sugars from
fruit (fructose) and milk (lactose) as well as added sweeteners like refined sugar or high-fructose corn syrup. That’s
why the label on a carton of regular low-fat milk says there’s 13 grams of sugar per cup. And that’s why the grams
of sugar per serving in Raisin Bran (or any cereal with raisins or other dried fruit) seem unexpectedly high.
Source: Nutrition Action Healthletter/September 2013; WebMD.com
Green Beans with Creamy Garlic Dressing From EatingWell.com
Servings: 4 servings, about 3/4 cup each
Prep: 25 mins / Total: 25 mins
Ingredients
1 pound green beans, trimmed / cut diagonally into 1-inch pieces
1 small clove garlic, minced, or 1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
Nutrition Facts
1/2 cup nonfat plain yogurt
Calories 84, Total Fat 4 g, Saturated Fat 1 g,
1 tablespoon extra-virgin olive oil
Monounsaturated Fat 3 g, Cholesterol 1 mg,
1 tablespoon chopped fresh parsley, (optional)
Sodium 158 mg, Carbohydrate 11 g, Fiber 4 g,
Freshly ground pepper, to taste
Protein 3 g, Potassium 165 mg.
Directions
1. Place a medium bowl of ice water near the stove. Bring an inch of water to a boil in a large saucepan fitted with a
steamer basket. Add green beans, cover and cook until tender, 6 to 8 minutes. Transfer the beans to the ice water to
cool. Remove from the ice water with a slotted spoon and let drain on a kitchen towel; blot dry with another towel.
2. If using fresh garlic, mash with salt using the back of a spoon until a paste forms. Whisk the garlic paste (or garlic
powder and salt) with yogurt, oil, parsley (if using) and pepper in a large bowl. Add the green beans and toss to coat.
Serve cold.
770-538-2650 • 1-800-845-5465
www.LegacyLink.org