7 Factors That Affect Your Balance

A sobering statistic for older adults is that more than 1 in 4 adults age 65 or older will experience a fall each year. Such falls have serious consequences:

• About 800,000 in this group require hospitalization for fall-related injuries
• While 30%–50% result in minor injuries, about 10% are major.
• About 20% cause a fracture or a head injury
• They are the top cause of traumatic brain injury-related deaths

While many factors contribute to falls, a leading cause is poor balance. A decline in balance is influenced by numerous factors, such as age-related changes in muscle strength, sensory perception, and coordination, as well as underlying health conditions and medications.

By gaining insight into these factors, you can improve balance by adopting healthier habits, engaging in targeted exercises, and seeking professional medical assistance. Such a proactive approach will help you develop better balance skills and reduce the risk of falls. In this post, we’ll cover nine factors that affect your balance and suggest ways to manage the risk of each.

The Physical Components of Balance

The brain continuously combines information from three major bodily systems to support balance:

• Vision
• Vestibular system (Sensors in the inner ear that detect head movement and orientation).
• Proprioception (Sensory information from muscles, joints, and feet about body position).

These systems tend to degrade with age, thereby making balance more difficult to maintain.

Patients are often referred to physical therapy to help regain some of their lost balance. For example, a common exercise is the Single Limb Stance. This begins by taking a position behind a solid chair and while grasping the back, raising one leg. The goal is to progress to standing on one leg without holding onto the chair. Such exercises challenge all three systems, intending to strengthen each and their ability to work together.

Vision

As a component of the three systems mentioned above, vision deserves a special callout. Blurry or otherwise distorted vision must be addressed early in the quest to improve balance. Corrective lenses or other interventions can bring this crucial control system up to par, so further balance therapy can proceed without visual complications.

Hearing

While the inner ear houses the vestibular system, it also contains essential apparatus for hearing. These two systems share nerve pathways and a blood supply so that they can affect each other. For example, hearing damage may also disrupt vestibular function.

Aside from inner ear anatomy, hearing also indirectly affects balance by helping us stay oriented in space. For example, by sensing movement around us or by being warned of hazards, we’re better able to maintain spatial awareness. So, a hearing check can help pinpoint issues that might affect balance.

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Medications

All medications have side effects, which can vary between individuals. Common side effects of many medications are lightheadedness and dizziness, which can adversely affect balance. For example, these are typical side effects of taking blood pressure medications.

When you are prescribed medications, pay attention to side effect warnings. If you are taking medications that could impact your balance, talk to your doctor about ways to minimize the risks. For example, you may need to develop a habit of standing up slowly from chairs or when getting out of bed.

Sleep Quality

Sleep deprivation can also impair your ability to maintain balance. Lack of sleep can negatively affect motor control, executive function, sensory processing, and attention, all of which impact the three

physical components of balance noted above. For example, when we’re tired, it's more difficult for the brain to detect and adjust to slight shifts in body position, which could lead to loss of balance and a fall.

If you have difficulty falling asleep, take time to assess your sleep habits. It’s crucial to create a routine of going to bed around the same time every night and waking up at the same time every morning. Another tip is to turn off your electronics before sleeping since the light and mental engagement have been found to interfere with the body’s natural sleep activities. Finally, if you are still experiencing sleep troubles, be sure to consult your physician to pinpoint the causes of sleep impairment and offer solutions.

Joint And Muscle Problems

Joint and muscle problems are significant contributors to poor balance. As mentioned, proprioception involves the brain receiving the information from the body, including joints, muscles, and skin. Conditions like Parkinson's disease, multiple sclerosis, and arthritis are examples of conditions that disrupt this information flow, with balance suffering as a result.

Sarcopenia, muscle loss due to aging, also contributes to balance problems. Many older adults have found that strength-building exercises can slow this process, especially those that strengthen the core muscles in the torso and legs. Building muscle strength can also help with certain joint problems by strengthening the surrounding supporting tissues. If you’re uncertain about the best exercises for you, consult a physical therapist or competent personal trainer.

Heart Conditions

Heart conditions can also affect your balance. If the heart is not pumping efficiently, blood flow is affected. Blood flow deficiency can lead to dizziness and balance difficulties. People with atherosclerosis, arrhythmia, and heart valve disease often face challenges with balance. If you have balance or dizziness issues, see your doctor. A referral to a cardiologist may be in order if cardiac issues are suspected as the cause.

Stress

Stress and anxiety can also cause you to lose your balance. Stress changes how your brain processes and responds to stimuli, so those facing heightened stress may experience balance issues. Stress can also cause hyperventilation, which can lead to dizziness and lightheadedness. Talk to your doctor or a mental health professional to explore ways to cope with stress and manage anxiety as you age.

Intoxicants

Alcohol and other intoxicants, such as marijuana, can increase the risk of falls for older adults, especially since these substances can affect this age group more than younger people. Also, mixing intoxicants with prescribed medications can further magnify negative influences on balance.

CBD (cannabidiol) is increasingly popular since it is perceived to be less intoxicating than THC products. Nevertheless, CBD does interact negatively with some prescription drugs. It’s important to ascertain the ingredients in CBD and THC products to determine how they might affect balance and other aspects of health. When it comes to the use of any intoxicants, consult a medical professional to ensure that your use of these substances does not jeopardize your health and safety.

Awareness and action to treat balance impairments needs to be a top priority for those 50 and older because negative outcomes from falling can be devastating to health and well-being. Learning about risk factors affecting balance and taking steps to reduce them can help make your retirement years safer and more enjoyable.

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