As we get older, maintaining our health becomes paramount. While many diseases aren’t caused by aging, our risk factors typically increase over the years. One often overlooked connection is between cardiovascular disease and the risk of falls.

Studies reveal that individuals with cardiovascular issues are more susceptible to falls, though good data on the exact mechanisms are lacking. Some medication prescribed for heart health can increase the chance of a fall, either directly or via their side effects. However, it's crucial to strike a balance, recognizing the importance of these medications while taking steps to mitigate fall risk. In this article, we'll explore the intricate relationship between cardiovascular health and falls and discuss practical adjustments that can be made to support both heart health and balance.

The Cardiovascular-Fall Connection:

Cardiovascular disease, encompassing conditions such as heart failure, coronary artery disease, and hypertension, is known to increase the likelihood of falls in older adults. The reasons are multifaceted. Poor cardiovascular health can lead to reduced blood flow to the brain, affecting cognitive function and increasing the risk of dizziness and fainting. Additionally, cardiovascular issues can impact muscle strength and coordination, making it harder for individuals to maintain their balance.

Medication Dilemma:

Ironically, while medications are crucial in managing cardiovascular disease and preventing related complications, certain blood pressure medications may contribute to an increased risk of falls. Some medications, particularly those that lower blood pressure, can cause dizziness or lightheadedness. Most people aren’t aware that it can take their body 2-3 weeks to adapt to a new blood pressure medication or a change in dose and during that time, their fall risk is elevated. This risk increases in people managing multiple chronic conditions. It's vital to acknowledge the necessity of these medications but also be aware of their potential side effects and take steps to counterbalance them. Your doctor is the best person to review all your medication, in conjunction with assessing your risk of falling.

Balance: A Perishable Skill:

Balance is not a static attribute but a perishable skill that requires regular attention and practice. Fortunately, the body's ability to maintain balance can be improved at any age with the right strategies. Making small adjustments to daily habits can significantly contribute to both heart health and balance.

Daily Habits to Support Balance and Heart Health:

1. Stay Active: Engage in regular physical activity to maintain muscle strength and coordination. Activities like walking, swimming, and low-impact exercises can enhance cardiovascular health, but may not be enough on their own to also address balance issues. It’s better to do a little every day than only exercising once per week.

2. Add Balance Exercises. Good balance exercises should improve your ability to do everyday activities like get up from a chair, go up and down stairs as well as practice moving sideways and backwards. They should include work that improves the sensory information coming in through your feet and ears, to counteract our reliance on visual cues for balance.

3. Hydrate Smartly: Dehydration can contribute to dizziness and instability. Ensure you stay hydrated, especially if you're taking medications that may increase the risk of dehydration.

4. Regular Eye Check-ups: Vision plays a crucial role in balance. Ensure you have regular eye check-ups to correct any visual impairments promptly.

5. Foot Care: Pay attention to foot health. Comfortable, well-fitted shoes with good grip can reduce the risk of tripping and falling. But beware of shoes which are too cushioned as these can make it harder for your feet to feel the ground.

6. Home Safety Measures: You can also help reduce your opportunity to fall by removing clutter in your home and making sure handrails on stairs or in bathrooms are properly fixed to the wall. 

Tai Chi: A Holistic Approach:

Tai Chi, an ancient Chinese martial art known for its slow, flowing movements and deep breathing, has shown remarkable benefits in improving both blood pressure and balance. Numerous studies have demonstrated that regular practice of Tai Chi can significantly reduce the risk of falls in older adults. It not only enhances cardiovascular health but also promotes better balance and coordination, making it an ideal exercise for older individuals.

Conclusion:

As we navigate the intricate interplay between cardiovascular health and fall risk, it's essential to strike a balance that prioritizes heart health without compromising on safety. Medications play a crucial role in managing cardiovascular disease, but their potential side effects, such as dizziness, should be addressed through proactive lifestyle adjustments. By incorporating small changes into daily habits and exploring activities like Tai Chi, older adults can not only support their heart health but also nurture and enhance their balance, thereby reducing the risk of falls and promoting overall well-being. Remember, it's never too late to make these positive adjustments – your heart and your balance will thank you for it!

Most people aren’t aware of how their balance changes from one day to the next, and live in denial until they experience a fall.

And although the risk of falling increases with age, a fall is not caused by age, and it’s never too late to do something about it. Ask your healthcare professional to assess your postural stability with the ZIBRIO Stability scale and get an age-agnostic, objective measure of where your balance is today. ZIBRIO’s Fall Prevention program can also help you maximise your balance, no matter your age.