“Transform Your Life: 5 Essential Strategies to Minimize Fall Risks”

For individuals living with Parkinson’s, falls can occur quite easily. There are various established methods to minimize the risk of falls, many of which you may already be familiar with: engaging in physical activity to enhance strength and balance, or modifying medications that may lead to dykinesia or slowness. Additionally, creating a safer home environment by eliminating tripping hazards such as loose carpets or wires, along with improving lighting, is advisable.  

However, could your nutrition and other lifestyle elements contribute to decreasing the risk of falls or fall-related injuries? It seems plausible, as suggested by physical therapist Chris Tolos and physician associate Nhi Do, who presented their fall prevention lifestyle recommendations at the 2024 American College of Lifestyle Medicine annual meeting. 

The following are straightforward lifestyle modifications that may aid in lowering fall risk for individuals with Parkinson’s. 

Consume Sufficient Protein 

As individuals age, muscle mass naturally declines. This can lead to weakness, exhaustion, and falls. The body requires protein to build muscle; thus, increasing its intake in your diet can be beneficial. 

The suggested daily intake of protein is 0.8 grams per kilogram of body weight. For an individual weighing 150 pounds (68 kilograms), that translates to 54 grams of protein each day. Many of us associate protein primarily with meat, like chicken or fish, but don’t underestimate plant sources. Lentils, beans, tofu, quinoa, oats, and green peas serve as excellent protein sources. If you’re new to plant-based options, try substituting half of the meat in your recipes with lentils or beans, for instance in spaghetti sauce or chili. 

For individuals with Parkinson’s, dietary protein can interact with levodopa, causing it not to take effect as quickly, or to last for a shorter duration, or not at all. If you notice this issue, take your medication at least 30 minutes prior to consuming protein or reserve most of your protein for your last meal of the day when navigating a diminished medication effect may be simpler. 

Hydrate Adequately 

Dehydration can lead to dizziness, fatigue, weakness, and falls. Some individuals with Parkinson’s experience a drop in blood pressure when standing (orthostatic hypotension), which can also cause dizziness and falls. 

Maintaining hydration can be beneficial. Aim for a minimum of six full glasses of water daily, keeping in mind that individual needs may vary slightly. If consuming that much water proves challenging, establish a routine by pairing your water intake with daily activities. For example, drink a glass of water while waiting for coffee to brew or immediately after brushing your teeth. Consider using the same bottle or container to monitor your intake effectively. Incorporate plenty of fruits and vegetables into your diet, which naturally contain high water content. 

If you find yourself waking up to use the bathroom at night, try to minimize fluid consumption in the afternoon. This can help you sleep more soundly and reduce the risk of falling in the dark. 

Ensure Adequate Vitamin D 

Vitamin D is essential for fortifying bones. Many people with Parkinson’s have deficient levels of this vitamin, which can contribute to bone loss and a heightened risk of fractures from falls. 

The general recommendation for vitamin D intake is 800 IU per day. Have your levels assessed through a blood test. If they are low, there are several methods to elevate your vitamin D levels. Sunlight serves as a natural source of vitamin D, so spending a brief amount of time outdoors may be beneficial. Consult your doctor or dermatologist on how much time you should be exposed to sunlight and during which hours. Additionally, consider incorporating vitamin D-rich foods, like salmon or trout, or those fortified with vitamin D, such as orange juice and milk. 

Monitor Alcohol Consumption 

Even minimal alcohol consumption can impair balance and raise the likelihood of falls. Alcohol may also disrupt sleep patterns; poor sleep is connected with increased imbalance, slower reaction times, and falls. 

If you abstain from alcohol, there’s no medically-related reason to start consuming it. If you do drink, keep your intake moderate: a maximum of one drink per day for women and two for men. 

Handle Stress Effectively 

Stress may lead to muscle tension, which can restrict movement and hinder balance. It can also distract us, making us less conscious of our surroundings and more prone to tripping. When stressed, we often hurry, which can compel us to move in a manner or speed that is unfamiliar. 

Whenever feasible, provide yourself with ample time to prepare or travel to your destination, avoiding the need to rush. Explore various methods to manage stress to discover what suits you best, such as deep breathing, journaling, watching humorous videos, or listening to soothing music—whatever helps you unwind is beneficial for alleviating stress.   

Discover additional suggestions for managing falls while living with Parkinson’s.  

Special thanks to Chris Tolos, MSPT, CFPS, CPT, DipACLM and Nhi M. Do, MPAS, PA-C, IFMCP, RYT-200, DipACLM for their insights and review of this article.