As you begin to age and get over the age of 65, you will notice that your balance may not be as good as it once used to be. CDC reports that there are around 36 million falls reported among older adults each year, with about 3 million of them having to be treated in an emergency department due to the injuries incurred from the fall. However, there are some precautionary measures you can take to reduce the chances of you falling at a retirement community in Squamish including adding specific foods to your diet to support balance and physical health.

Here are 4 foods seniors can eat to lower their risk of falls at a retirement community in Squamish:


Besides being a good source of protein, eggs are also a great source of vitamin D. With vitamin D deficiency being the leading nutritional deficit among seniors, the egg yolk found in whole eggs contain the most vitamin D. Seniors who have lower levels of vitamin D are more likely to have weaker muscles which results in a higher risk of falling. 


If instead you would like to take a different approach to acquiring your daily vitamin D requirements, you can eat more mushrooms. Mushrooms such as morel, portobello, and shiitake are high in muscle-strengthening vitamin D which will also reduce the risk of falls. When you are at the store shopping, try to look for mushrooms that have been exposed to ultraviolet light as those will have higher levels of vitamin D. You do not need to worry about eating the mushrooms on their own if you don’t want to, you can add them into salads, stir-fries, and pasta dishes as well. 


Studies have shown that around only 15% of seniors meet their daily protein requirements. Without enough protein in your daily diet, you will begin to experience muscle loss which is very dangerous in the long run. Without strong muscles, you will feel weaker and may not be able to keep up with your regular activities, while also increasing your risk of falling. If you want to increase protein intake, you can add salmon into your diet as it is a lean, high-protein food packed with healthy omega-3 fatty acids. Just a single serving of salmon has around 40 grams of protein and 400 calories.

Low-Fat Mozzarella

If cheese happens to be your favourite food, we recommend switching to low-fat mozzarella as it contains more protein per calorie than almost any other type of cheese. Besides being an excellent source of muscle-building protein, mozzarella also happens to be very high in calcium which is another essential nutrient for strong bones. Seniors who get enough calcium are able to fight off bone loss which contributes to falls and fractures. 

As you don’t have to worry about cooking your meals while living at Shannon Falls, you can adjust your diet accordingly and let the culinary team know you prefer certain foods that will help lower your risk of falls.

If you’re looking to find the right seniors community in Squamish, for you or a loved one, book a tour at Shannon Falls Retirement Residence today! Contact or call 604-848-2000 today to learn more. We look forward to getting to know you!