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Ageing
Preventing Falls In The Elderly - How Two Vitamins Can Help
Date: 29/12/05
Ask any pensioner what one of their biggest fears is, and I bet the fear of falling would be in the top three.
This fear can greatly limit the amount of physical activity elderly people undertake which can, in turn, perpetuate the vicious circle of falling.
Fortunately research shows that there is something that can be done to help prevent falls. Today we will discover how two vitamins found in oily fish and dairy products can help give pensioners regain their confidence.
Vitamin combo reduces falls and improves muscle
Older adults make only about half as much vitamin D as they did in their youth. Those living in care homes can be deficient in vitamin D as they often do not get enough exposure to the sun.
Swiss researchers at the University of Basel conducted a double-blind randomised controlled trial to investigate the hypothesis that vitamin D and calcium supplements reduce falls.
A cohort of 122 elderly women between the ages of 69 and 99 took part in the study. One group was given 1200 mg of calcium plus 800 IU of vitamin D and the other only 1200 mg of calcium over 3 months.
The researchers compared the number of falls in the groups and found that the participants who received the combination of calcium and vitamin D supplements experienced a 49 percent reduction in falls. This group also displayed a significant improvement in muscle function. The average number of falls in the calcium group was significantly higher.
The women who took part in the study were in long-term geriatric care. According to an article by the BBC, falls are the leading cause of death due to injury in people aged 75 and older in the UK.
As this study shows supplementing with vitamin D and calcium can improve muscles which may help people maintain their balance and be less likely to fall.
How much of the sunshine vitamin do I need?
Now lets turn to alternative health pioneer Dr. Wright for his advice on how much vitamin D to take. Dr. Wright recommends a daily vitamin D intake between 1600 and 2000 IUs - and as much as 4000 IUs for those over 40.
As I've noted before, the best source of vitamin D is a moderate amount of sun exposure each day. But according to Dr. Wright, it's impossible for most people to get enough vitamin D from the sun alone (especially during the winter months). In fact, for many elderly people the vitamin D deficiency problem is compounded because our skin becomes less effective at producing vitamin D as we age.
Dr. Wright suggests other food sources such as salmon and sardines, or even good old-fashioned cod liver oil, which provides more than 1300 IUs of vitamin D per tablespoon.
And for calcium? Including plenty of calcium-rich foods in your diet, such as cabbage, kale, yellow, green, or waxed beans, and salmon can be beneficial and may support the effectiveness of calcium supplements. The study participants took 1200 mg per day, but it is always best to consult a skilled health professional before undertaking a new regimen.
But supplementing isnt the only method that can reduce falls. Many people overlook the irrefutable importance of daily exercise as we age.
Ancient exercise technique can reduce fear of falling
What if you're elderly and haven't exercised in years? In this case many older people are simply afraid to exercise for fear of falling, hurting themselves, and losing their physical independence. But without regular physical activity they're much less likely to maintain cardiovascular health, strong bones, and good muscle tone. So as their health deteriorates, they become even more susceptible to falling.
There are ways to avoid this downward spiral by pursuing special exercise methods that reduce the chance of falling while dispelling the fear that goes with it.
For instance, a Canadian study showed how low-resistance exercises (some of which can be done while seated) and weight-shifting activities can provide adequate exercise while improving balance confidence. And a 2002 study of older women demonstrated how exercises adapted from the Chinese martial art called Tai Chi created significant improvements in balance, functional mobility, and a reduced fear of falling. These results were recorded after three months of 30-minute Tai Chi classes, taken just two times each week.
A little exercise goes a long way
In a previous e-alert I told you about a new study that showed how walking at a comfortable pace for just a few minutes can push your heart rate to a level that's very beneficial to your cardiovascular system.
And although today's e-alert addresses a very specific concern about exercising, two important points apply here as well:
1) Find a way to exercise that's a comfortable fit for your needs
2) You don't have to workout like a madman to reap healthy benefits that will help insure your independence as you grow older.
As my Dad used to say, Get yourself in gear
Back to topThis fear can greatly limit the amount of physical activity elderly people undertake which can, in turn, perpetuate the vicious circle of falling.
Fortunately research shows that there is something that can be done to help prevent falls. Today we will discover how two vitamins found in oily fish and dairy products can help give pensioners regain their confidence.
Vitamin combo reduces falls and improves muscle
Older adults make only about half as much vitamin D as they did in their youth. Those living in care homes can be deficient in vitamin D as they often do not get enough exposure to the sun.
Swiss researchers at the University of Basel conducted a double-blind randomised controlled trial to investigate the hypothesis that vitamin D and calcium supplements reduce falls.
A cohort of 122 elderly women between the ages of 69 and 99 took part in the study. One group was given 1200 mg of calcium plus 800 IU of vitamin D and the other only 1200 mg of calcium over 3 months.
The researchers compared the number of falls in the groups and found that the participants who received the combination of calcium and vitamin D supplements experienced a 49 percent reduction in falls. This group also displayed a significant improvement in muscle function. The average number of falls in the calcium group was significantly higher.
The women who took part in the study were in long-term geriatric care. According to an article by the BBC, falls are the leading cause of death due to injury in people aged 75 and older in the UK.
As this study shows supplementing with vitamin D and calcium can improve muscles which may help people maintain their balance and be less likely to fall.
How much of the sunshine vitamin do I need?
Now lets turn to alternative health pioneer Dr. Wright for his advice on how much vitamin D to take. Dr. Wright recommends a daily vitamin D intake between 1600 and 2000 IUs - and as much as 4000 IUs for those over 40.
As I've noted before, the best source of vitamin D is a moderate amount of sun exposure each day. But according to Dr. Wright, it's impossible for most people to get enough vitamin D from the sun alone (especially during the winter months). In fact, for many elderly people the vitamin D deficiency problem is compounded because our skin becomes less effective at producing vitamin D as we age.
Dr. Wright suggests other food sources such as salmon and sardines, or even good old-fashioned cod liver oil, which provides more than 1300 IUs of vitamin D per tablespoon.
And for calcium? Including plenty of calcium-rich foods in your diet, such as cabbage, kale, yellow, green, or waxed beans, and salmon can be beneficial and may support the effectiveness of calcium supplements. The study participants took 1200 mg per day, but it is always best to consult a skilled health professional before undertaking a new regimen.
But supplementing isnt the only method that can reduce falls. Many people overlook the irrefutable importance of daily exercise as we age.
Ancient exercise technique can reduce fear of falling
What if you're elderly and haven't exercised in years? In this case many older people are simply afraid to exercise for fear of falling, hurting themselves, and losing their physical independence. But without regular physical activity they're much less likely to maintain cardiovascular health, strong bones, and good muscle tone. So as their health deteriorates, they become even more susceptible to falling.
There are ways to avoid this downward spiral by pursuing special exercise methods that reduce the chance of falling while dispelling the fear that goes with it.
For instance, a Canadian study showed how low-resistance exercises (some of which can be done while seated) and weight-shifting activities can provide adequate exercise while improving balance confidence. And a 2002 study of older women demonstrated how exercises adapted from the Chinese martial art called Tai Chi created significant improvements in balance, functional mobility, and a reduced fear of falling. These results were recorded after three months of 30-minute Tai Chi classes, taken just two times each week.
A little exercise goes a long way
In a previous e-alert I told you about a new study that showed how walking at a comfortable pace for just a few minutes can push your heart rate to a level that's very beneficial to your cardiovascular system.
And although today's e-alert addresses a very specific concern about exercising, two important points apply here as well:
1) Find a way to exercise that's a comfortable fit for your needs
2) You don't have to workout like a madman to reap healthy benefits that will help insure your independence as you grow older.
As my Dad used to say, Get yourself in gear
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