Health News__
Take Lots Of Vitamin D To Prevent A Fall, If You Are over 65
....A daily dose of vitamin D cuts the risk of falling substantially for seniors, reports a recent study. 700 to 1000 international units (IU) of vitamin D per day recommends the study posted online in the British Medical Journal.
Those recommendations - which are higher than those by the U.S. Institute of Medicine are based on the results of eight studies that looked at vitamin D supplements for fall prevention among more than 2,400 adults aged 65 and older. Falls were not notably reduced with daily doses of vitamin D lower than 700 IU.
....Falls are important events to prevent and 700 to 1000 IU of vitamin D per day is considered safe and inexpensive.
At the higher dose of 700 to 1000 IU vitamin D, the benefit on fall prevention is significant, at least 19 percent, reports the study.
....An analysis of all eight studies, add weight to several others which have shown that vitamin D improves strength and balance, and bone health in the elderly. Each year, 1 in 3 people aged 65 and older, and 1 in 2 aged 50 and older, fall at  least once. Nine percent of these mishaps
require a trip to the
emergency room and
around 6 percent result
in a fracture. Many
elderly people who
fall end up in nursing
homes.
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....Osteoporosis is a disease that causes bones to lose mass and become thin and brittle. Weaker bones means there is more risk of breaks, which can result in pain, deformity, and other serious consequences. As people age their bodies start to re-absorb calcium from their bones, leading to some loss in bone density. Osteoporosis occurs when the bone loss is excessive. Osteoporosis is sometimes called the “silent disease” because many people do not notice symptoms until they break a bone. Symptoms for older people may include:
...• fractures of the hip, wrist, or vertebrae (back bone)
...• back pain
...• loss of height
...• vertebral collapse, which shortens and curves the spine
... Osteoporosis affects about one in four women over the age of 50 and one in eight men over 50. You are more at risk of osteoporosis if you:
...• are 65 years or older
...• are of Caucasian or Asian descent
...• have a history of osteoporosis in your family
...• have a thin (small-boned) frame and low body
... weight
...• do not have a period for more than three
... months (unless you are on birth control pills)
...• started menopause before age 45
... You have an increased risk for osteoporosis if you:
...• eat lots of high-protein foods
...• drink a lot of alcohol or caffeinated beverages
...• smoke
...• do not get enough calcium or vitamin D
...• do not do much weight-bearing exercise
... Certain drugs or other products may also increase your risk of osteoporosis. If you are taking medications, ask your Peoples pharmacist about risks.
... Talk to your doctor if you have risk factors for osteoporosis. There are several ways to determine how much bone mass you have lost. Your doctor may recommend a heel ultrasound, bone density scan, or other tests.
... You can reduce your risk for osteoporosis by making healthy choices about what you put into your body. Follow these basic guidelines:
...• Eat plenty of fruits and vegetables — at least 5–10 servings a day. This will give you nutrients that help keep your bones strong and prevent fractures.
...• Limit your daily salt intake to less than 2100 mg.
...• Limit your daily alcohol intake to two beverages or less. Maximum weekly intake should be 9 alcoholic beverages for women and 14 for men.
...• Limit your daily caffeine intake to three cups of coffee, tea,
... or soda.
...• Quit smoking.
... Other things you can do to help prevent osteoporosis include getting enough calcium, getting enough vitamin D, and staying physically active. Talk to your Peoples pharmacist about calcium supplements and other options available to help you prevent Osteoporosis.
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