How can you care for ageing bones?

Osteoporosis - 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 to detect osteoporosis

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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Stay healthy with eKincare – your personal health manager!

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