Fight Falls with A Matter of Balance

Aging brings a range of unexpected challenges, emotions, and fears, but falling and fall-related injuries continue to top of the list of concerns for aging Americans. Falling is a sudden and often unexpected loss of balance that can result in injury, ranging from minor bruises to severe fractures or head trauma. It can occur due to various factors, including physical conditions like muscle weakness or poor vision, environmental hazards such as slippery floors or uneven surfaces, and external influences like distractions or improper footwear. Falls are particularly dangerous for older adults, as they can lead to long-term mobility issues and a loss of independence. 

Falls are the leading cause of fatal and non-fatal injuries in the US. According to the National Council on Aging (2023), 1 in 4 Americans over age sixty-five fall every year. Additionally, every eleven seconds someone over age sixty-five is treated in the emergency room for fall-related injuries and every nineteen minutes someone dies from a fall-related injury. In other words, falls are responsible for more than 3 million ER visits and more than 32,000 deaths annually. The fear of falling can lead to reduced activities, physical health decline, social isolation, and depression. However, falls can be prevented by staying active, maintaining a safe environment, and taking precautions. By understanding the causes and risks associated with falling, individuals can take proactive steps to reduce their likelihood and maintain overall well-being.

Factors Contributing to Fall Risks:

• Physical Factors: Age-related changes in vision, balance, and muscle strength can increase the likelihood of falls. Chronic health conditions such as arthritis, osteoporosis, and Parkinson's disease can also impair mobility and balance, making individuals more susceptible to falls.
• Environmental Hazards: Cluttered living spaces, inadequate lighting, slippery floors, uneven surfaces, and lack of handrails or grab bars significantly contribute to fall risks. 
• Medications: Certain medications, particularly those that cause dizziness, drowsiness, or changes in blood pressure, can increase the risk of falls. 
• Lifestyle Factors: Sedentary behavior, lack of physical activity, and poor nutrition can weaken muscles, decrease bone density, and compromise overall health, thereby increasing susceptibility to falls. 

Falling, fall-related injuries, and a fear of falling do not have to be a guaranteed part of aging. Falls can be avoided through lifestyle changes and participation in evidence-based fall prevention programs. A Matter of Balance (AMOB), an eight-session evidence-based fall prevention program, has been specifically designed to help seniors aged sixty and older reduce their fear of falling and increase activity levels. Many older adults who develop this fear often limit their activities, which can result in physical weakness, making the risk of falling even greater. Activities are conducted in two-hour sessions once a week over an eight-week period. AMOB addresses physical, environmental, medical, and lifestyle factors associated with falling along with introducing evidence-based exercises. Attending an AMOB course significantly reduces the risk of falls and helps improve quality of life for aging individuals. 

Rains County AgriLife is hosting A Matter of Balance. This eight-session program will be held every Monday from 10:00 am -12:00 noon, March 3rd through April 21st at the Rains County AgriLife Extension office, 410 Tawakoni, Emory, Texas 75440.  Please join us if you are concerned about falls, have fallen in the past, have restricted your activities due to falling concerns, or have an interest in improving balance, flexibility, and strength. 

If you or someone you love has experienced a fall or has a fear of falling, call the Rains County AgriLife Extension office at (903) 473-4580 to reserve your spot. Space is limited. This program is open to all and is free of charge.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

Healthy Heart

Cardiovascular disease remains the leading cause of death for both males and females in the Unites States with someone dying every 34 seconds as a result. Written a different way, nearly 2,500 Americans die each day from cardiovascular disease. While these numbers may be shocking at first, they should not be overly surprising if you look at health trends across the nation. According to the American Heart Association (2025), nearly 47% of adults live with high blood pressure, 72% of adults are overweight, and roughly 57% of have type 2 diabetes. If you find yourself or a loved one in one (or more) of these statistic groups, it might be time to look at making some lifestyle changes.

Lowering the risk of cardiovascular disease involves making lifestyle changes and managing health conditions. Start out by slowly making changes and gradually work toward a healthier heart. Look at these tips and identify areas you might need to focus to help you get started.

Maintain a Healthy Diet

• Eat heart-healthy foods, such as fruits, vegetables, whole grains, and lean proteins.
• Choose healthy fats (unsaturated fats from olive oil, nuts, and fish) and avoid trans fats.
• Limit processed foods, refined sugars, and high-sodium foods.
• Reduce red and processed meats.

Stay Physically Active

• Aim for at least 150 minutes of moderate-intensity exercise (e.g., brisk walking, swimming) or 75 minutes of vigorous exercise (e.g., running, cycling) per week.
• Incorporate strength training exercises twice a week.
• Reduce sedentary behavior by taking breaks from sitting every 30–60 minutes.

Manage Weight

• Maintain a healthy BMI (18.5–24.9).
• Reduce abdominal fat, as excess belly fat is linked to a higher risk of heart disease.

Quit Smoking and Limit Alcohol

• Quit smoking completely—tobacco damages blood vessels and increases CVD risk.
• Limit alcohol intake to moderate levels (1 drink/day for women, 2 drinks/day for men).

Reduce Stress

• Practice mindfulness, meditation, yoga, or deep breathing techniques.
• Ensure adequate sleep (7–9 hours per night).

Get Regular Check-Ups

• Monitor blood pressure, cholesterol, and blood sugar levels regularly.
• Follow your doctor’s advice and take medications as prescribed if needed.

Texas A&M AgriLife Extension’s Dinner Tonight Program is a great resource for healthy, tasty, and budget-friendly recipes. Visit https://dinnertonight.tamu.edu or follow Dinner Tonight on Facebook for daily recipes and health tips.

Having a healthy heart requires a mixture of activities and lifestyle changes. Strive to create a healthy balance between exercise, diet, and lifestyle. If healthy habits are new to you, start out slow by making small changes over time. Healthy habits do not form overnight, so it is important to be patient with your progress.

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.

UDMI. (2025). https://www.udmi.net/cardiovascular-disease-risk/

Protecting the 3 Ps (Pets, Plants, & Pipes) in Winter Weather

Winter weather with sub-freezing temperatures is forecasted throughout much of the state over the next few weeks. Here are some tips on protecting the three Ps (pets, plants, and pipes) from the cold.

Protecting Pets. Texas A&M Veterinary Medical Diagnostic Laboratory provides tips about caring for pets during winter weather.

• Pets should be kept inside during the day and night. If dogs must be left outside for any time, they should have a draft-free shelter large enough to stand and turn around in, yet small enough to retain body heat. Use a layer of straw or other bedding material to help insulate them against the cold. Make sure the entrance faces away from the incoming wind and snow.
• When possible, keep smaller dogs and cats indoors during freezing temperatures. Be mindful that cats left outdoors in cold weather seek shelter and heat under the hoods of automobiles and can be injured or killed when starting the engine. Banging loudly on the hood of your car a few times before starting the engine will help avoid tragedy.
• Be aware of pets around salt and deicing chemicals. Salt and chemicals on sidewalks to combat ice buildup can irritate skin and are easily ingested. Thoroughly clean your pets’ paws, legs and abdomen to prevent ingestion of toxic substances and prevent their pads from becoming dry and irritated. Signs of toxic ingestion include excessive drooling, vomiting, and depression.

Winter is also a good time to leave pets’ coats a little longer than normal to provide extra warmth.

Protecting Plants. Frosts and freezes can damage or kill exposed plants, especially those in containers. Damage can vary greatly among plant varieties, and cold-sensitive plants will require more protection than hardier plants.

Watering plants and making sure they are not drought-stressed before freezing temperatures arrive can help. Watering just before the freeze can also help because water creates warmth and loses heat slowly. Drought-stressed plants are more susceptible to the cold. If you are not able to bring plants inside, the best option is to cover and place them in a location that gets ample sunlight.

Plants in containers should be moved inside the home or garage, any space where temperatures will stay above freezing. If container plants are unable to move indoors, put them on the south side of the house, water them well and pile on mulch, leaves, or hay to protect the roots and/or cover them with a frost blanket. Cold-sensitive landscape plants can also be covered with similar protection.

When covering plants, drape them with cardboard or cloth material to the ground and secure it. The idea is to trap enough warmer air escaping from the soil to protect plants from a killing freeze. Not ready to put up the holiday lights, stringing them around sensitive plants and covering them with a tarp can provide protection from light freezes.

Protect Pipes. When it comes to winter weather freeze damage to your home, protecting exposed pipes is critical when temperatures dip below freezing. Homeowners should protect pipes around the house or in wellhouses before temperatures drop below freezing. 

Water pipes can freeze and burst when the outside temperature reaches 20 degrees or below, but you should take precautions anytime temperatures are expected to dip below freezing. Pipes with northern exposure face an increased risk of freezing and bursting. Additionally, exposed pipes, including outdoor faucets, water sprinklers, water pipes in basements, crawl spaces, attics or garages, pipes running along exterior walls, swimming pool supply lines and well houses are especially susceptible to freezing temperatures.

Letting indoor faucets drip may also help during prolonged freezing temperatures, and using heat lamps to raise temperatures in lesser-insulated spaces with pipes like well houses or basements may also help prevent busted pipes.

Many protective products to insulate water pipes like sleeves, insulation, or heat tape are available at local plumbing supply retailers. If you are not able to locate protective products in stores, newspapers can also provide a slight level of protection when wrapped thoroughly around exposed pipes.

For more winter weather safety and preparation tips, visit https://agentsarah.blogspot.com/2024/01/. 

If you have questions or concerns, please contact me, (903) 473-4580 or email Sarah.Latham@ag.tamu.edu. To view upcoming events or additional information please visit https://rains.agrilife.org/ or follow Rains County AgriLife on Facebook.