How can you care for ageing bones?
Did you know?
Post 50 years of age, 4 in 10 women experience a hip, vertebral or forearm fracture in their remaining lifetime, and are more likely to die from complications of fracture than from breast cancer!
Although osteoporosis is frequently considered to be a disease of elderly women, men account for 30% of hip fractures worldwide, and mortality after such fractures is greater in men than in women.
What are the risk factors for osteoporosis?
The risk factors for osteoporosis include:
- Family history
- Excess Alcohol consumption
- Low physical activity
- Low body weight
- Poor calcium intake
- No exposure to sunlight
- Medication such as steroids (such as cortisone and prednisone), high doses of thyroid hormone, medicines for seizures (such as phenobarbital and phenytoin)
Diagnosis can be cone by DEXA (Dual X ray Absorptiometry) – This test reveals bone mineral density.
How can you care for your bones with increasing age?
Treatment for osteoporosis & and ageing bones include:
- Increase calcium intake
- 1000-1200 mg of elemental calcium per day
- This should be complemented with 700-800 IU of vitamin D.
What are the Calcium and Vitamin D recommendations for elderly?
Food sources rich in Calcium
|Vegetables||Spinach, Corriander (dhaniya),
Arbi ke patte, Methi,
|Milk & milk products||Milk, curds, paneer, cheese|
To obtain 1200mg of Calcium daily
|Milk (cow’s)||2 cups (300ml)||630mg|
|Curds (dahi)||1 cup (150ml)||330mg|
|1 cup (75-100g)||250mg|
Here are some calcium supplements that can help:
–Calcium citrate 250 mg (Citracal)
–Elderly should take calcium citrate containing calcium tablet because they secrete less stomach acid to absorb calcium carbonate form
–Can be taken before (empty stomach) or after breakfast
–500mg/ day is the recommended dosage
Vitamin D requirement for the body:
- 50+ yrs adults require 400 IU day of Vitamin D (25 and 1,25) at least
- > 71yrs Frail older patients with limited sun exposure may need up to 800 IU/day
- Most people meet their vitamin D needs through exposure to sunlight
- Approximately 5-30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen
Sources of Vitamin D include:
–Fish (such as salmon, tuna, and mackerel) and fish liver oils
–Small amounts of vitamin D are found in beef liver, cheese, and egg yolks.
It is important to take care of your bones as your age increases. Right intake of Calcium and Vitamin D can help in this. This can, in turn, lead to better bone health.
Stay healthy with eKincare – your personal health manager!