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
- Smoking
- 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
| Cereals | Ragi (nachni) |
| Vegetables | Spinach, Corriander (dhaniya),
Arbi ke patte, Methi, |
| Milk & milk products | Milk, curds, paneer, cheese |
| Fish |
To obtain 1200mg of Calcium daily
| Food | Amount | Calcium content |
| Milk (cow’s) | 2 cups (300ml) | 630mg |
| Curds (dahi) | 1 cup (150ml) | 330mg |
| Dark green
leafy Vegetables |
1 cup (75-100g) | 250mg |
| Total | 1210mg |
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
Dosage:
–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.
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