Try This Easy Hack to Protect Your Balance
delicious fruit flavored water at the beach
Most people associate winter with increased danger for loss of balance and falls. But did you know that summer can be just as dangerous?
The hazards are different, of course. A French study showed that dehydration can weaken cognitive function as well as muscle strength. The brain is a key part of your balance system, and anything that slows it down can have potentially serious effects on your risk of falling.
Many dehydration studies have been carried out on athletes and others under extreme conditions, studying dizziness, loss of function and loss of electrolytes, so the French study is interesting in that it looked at normal women, doing regular tasks, half of whom went 24 hours without water or other drinks, whilst the control group were kept hydrated.
The group suffering from dehydration experienced higher heart rate (though not in the clinically significant range), sleepiness, confusion and decreased alertness.
The human balance system relies on good input from the senses (eyes, vestibular system, soles of the feet and proprioception), the brain has to make sense of those signals, prioritizing some over others, and strong communication between the brain and muscles in order to keep the body balanced and moving around safely.
Water is also used by the body to cushion joints, keep your digestive system running smoothly, and support a healthy immune system.
Our bodies lose water through urine, sweat, even breathing, even if you’re living a sedentary life. If you fail to put back what you excrete, you will become dehydrated. Certain medications, caffeine and alcohol have a diuretic effect, meaning you excrete even higher quantities of water. Often, by the time you feel thirsty, your body has already become dehydrated.
As we age, often people don’t hydrate enough, especially if they’re sedentary. We become less aware of thirst, and many older adults reduce fluid intake to avoid having to use the bathroom so often. This can mean that many suffer mild to moderate effects of dehydration daily and simply aren’t aware of it.
If you add in a hot sunny day, they can quickly become severely dehydrated, which impacts not only their cognitive abilities but also their balance, blood pressure and other systems.
Tips to Avoid Dehydration
Drink water regularly throughout the day
Try adding herbs or cucumber to water to change up the flavor
Fruits and vegetables, especially melon, citrus and berries can also help
Ice-pops in summer can be a fun way of adding fluids
Soup or broth in winter can warm you, as well as adding nutrition and liquid
Limit caffeine and alcohol
Stay in a shaded or cooled environment if you can during the hottest part of the day
If you become dehydrated, seek help.
Are you curious…
…about how your body reacts to changes as you age and go about your daily life? Did you know that your balance can change from one day to the next, whether from dehydration, fatigue, illness and the amount you move around? The scientists at ZIBRIO have been studying balance and fall risk and how everyday actions can make a big impact on someone’s risk of falling. Our research highlights how balance is a perishable skill - if we stop using it, it degrades - but it can improve again at any age with the right help.
The key, like anything you want to change, is to first know where you are. Then make small changes and keep measuring to show you when you are on the right track.
ZIBRIO has solutions for older adults at home, for primary care doctors, senior living residences, home health and anyone who is interested in fixing the falling epidemic. Join us and together we can save the world from falling down.