Aging is a journey, NOT a destination – a process of growth, adaptation, and continued possibilities. Healthy aging is about more than simply adding years to life; it is about adding life to those years.

In fact, to celebrate this perspective, the National Institute on Aging (NIA) marks September as Healthy Aging Month. The observance encourages people of all ages to support their health, independence, and quality of life.

Just last year, one of the hot topics that was discussed was fall prevention. According to Dr. Layndon Joseph, Program Officer at NIA’s Division of Geriatrics and Clinical Gerontology,  more than 1 in 4 adults over 65 experiences a fall each year. The consequences of a fall can be devastating, from hip fractures and head injuries to the loss of independence and quality.

But there’s good news – falls are not inevitable. With the right strategies, you can protect your body and continue living fully and freely.

Why Falls Become More Common with Age

The risk of falling rises because of a combination of factors, including muscle weakness, slower reflexes, changes in vision and hearing, medication side effects, and chronic conditions such as diabetes, arthritis, or heart disease. In fact, Dr. Kristy Nicks, Director of the Bone Biology, Metabolic Bone Disorders and Osteoporosis Program (at the National Institute of Arthritis and Musculoskeletal and Skin Diseases), emphasizes another key concern: osteoporosis. This is when bones become weak and brittle because they lose important minerals like calcium. This means even a minor fall can cause a major fracture. This is why fall prevention must go beyond avoiding slips – it’s also about protecting bone strength and resilience.

Jason Prahl, author of Beyond Longevity, further explains that aging is a process of change, not just decline. While we cannot stop time or reverse aging, we can slow the rate of physical damage and even repair stress that builds up in our cells over the years. This reframes aging not as a steady fall into weakness, but as a process we can influence by how we eat, move, sleep, and live.

The True Cost of a Fall

The impact of a fall extends beyond physical injury. Many older adults develop a fear of falling again, which leads them to limit activity. This creates a cycle of muscle loss, reduced balance, and greater risk of future falls. Indeed, Keri Lipperini, Director at the Administration for Community Living, emphasizes that preventing falls is not just about reducing injuries – it’s about preserving independence, dignity, and quality of life.

Practical Strategies for Fall Prevention

So how can we age successfully and reduce our risk of falling? Research and functional medicine agree on the following six proven approaches:

1. Exercise is essential. After reaching middle age, adults typically lose about 1% of muscle mass per year. By the time they reach 80 years old, they may have lost up to half of their total muscle mass. This decline in muscle mass is often worsened with sarcopenia, a condition characterized by the gradual loss of muscle mass and strength that occurs with aging. To combat these effects, it is crucial to incorporate various forms of exercise into daily routines. Strength training is critical to rebuild muscle strength, while balance exercises enhance coordination and stability. One effective practice is Tai Chi, a gentle form of martial arts that involves slow, flowing movements. Tai Chi not only builds balance and leg strength but also promotes relaxation and mental focus. In addition to strength training and Tai Chi, yoga can also be beneficial. Even simple activities, such as daily walks, can maintain cardiovascular fitness and support muscle function, contributing to a healthier, more active lifestyle.
2. Staying engaged with regular medical check-ups helps identify risks early. A primary care physician can evaluate whether medications are contributing to dizziness or weakness, while eye doctors can check for vision changes that increase fall hazards. Simply being aware of your personal risks makes prevention more effective.
3. Fall-proofing the home environment is critical. Most falls happen in the home, but small changes make a big difference. Installing grab bars, using nonslip mats, improving lighting, clearing clutter, and keeping everyday items within easy reach are simple adjustments that create safer spaces without requiring major renovations.
4. Quality sleep is often overlooked but deeply important. Poor sleep disrupts attention, slows reaction time, and weakens balance. Circadian rhythm – the body’s internal 24-hour clock that regulates sleep and wake cycles; and mitochondrial health – the ability of our cells’ “powerhouses” to produce energy efficiently – are closely tied to longevity. By keeping a consistent bedtime and maintaining a cool, dark sleeping environment, you strengthen not only your rest but also your body’s energy production. Good sleep hygiene improves both brain clarity and physical steadiness.
5. Keeping hands free is a surprisingly simple but powerful prevention tool. Your hands are your first defense in catching yourself if you stumble. Carrying too many things limits your ability to grab hold of railings or furniture. Using backpacks or shoulder bags, making multiple smaller trips with groceries, or using delivery services keeps your hands ready to react.
6. Mobility aids are not a sign of weakness and modern walkers, canes, rollators, and scooters are lighter and easier to use than ever. Some older adults even benefit from service dogs trained to assist with balance.
   
   

Nutrition, Energy, and Longevity

Preventing falls isn’t only about the external environment – it’s also about how well the body functions on the inside.

Adequate protein is vital for maintaining and repairing muscle tissue. As we age, it becomes increasingly important to consume enough protein to combat muscle loss. Good sources of protein include lean meats such as chicken and turkey, fish, eggs, dairy products like yogurt and cheese, legumes such as beans and lentils, and nuts. Calcium is another crucial nutrient for strong bones. Foods rich in calcium include dairy products, leafy green vegetables like kale and broccoli, fortified plant-based milks such as almond and soy, and fish with bones, such as sardines and salmon.

Vitamin D is another major player for bone health. You can find vitamin D in fatty fish like salmon and mackerel, egg yolks, fortified foods such as orange juice and cereals, and through exposure to sunlight.

The role of mitochondria in both longevity and stability is well-established. Supporting mitochondrial function through nutrient-dense foods, antioxidants, regular movement, and exposure to natural light helps fight oxidative stress, which is a type of cellular “rusting” caused by unstable molecules called free radicals.

While we cannot reverse time, we can optimize how we age, slowing damage and maximizing resilience. To gain more insights into how we can optimize aging, check out our blog: How to Live Young For As Long As You Live.

The Bottom Line

Overall, falls are common, but they are not inevitable. The body was created with a profound innate intelligence to heal itself. When we support it with the right lifestyle, nutrition, and mindset, we not only reduce fall risk but also age successfully, with the strength and clarity to thrive at every stage of life.