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Ageing
Protect Against Falls And Broken Bones With Vitamin D
Date: 15/09/09
For our readers in the UK, it’s certainly clear that autumn is here and those long winter months are just around the corner. This means only one thing: a shortage of natural vitamin D for all of us in the northern hemisphere.
Here at the daily health we’ve written a great deal about the ‘sunshine vitamin’ focussing on vitamin D’s capacity to improve a range of measures of physical function, including fitness, muscular strength, balance and reaction time. It may seem strange but there also seems to be evidence that simply sitting the sun may be all it takes to get fitter and healthier... a luxury we won’t have in the northern hemisphere for some time to come.
Vitamin D enhances muscle strength
Did you know that one in two women and one in five men over 50 will suffer a broken bone at same stage in their later life, as a result of a fall? The most common bones to break are bones in the hip, spine or wrist. According to the National Osteoporosis Society in the UK, a well balanced nutritious diet with enough calcium and vitamin D is essential to avoid falls and breaking bones, especially for the elderly during winter months.
A recent randomized double-blind controlled study tested individuals aged 60 or more with calcium, plus either vitamin D (D3) or a placebo. The participants received oral vitamin D3 at a dose of 150,000 IU once a month for two months, followed by 90,000 IU once a month for a further four months. Two muscle tests were performed at the start and end of the study. One tested the muscles that flex the hip (the motion of lifting the knee in the standing position). The other tested the strength of the ‘knee extensors’ (straightening of the leg at the knee).
The calcium/placebo group did not see improvements in either of the muscle tests. The vitamin D group, however, saw the following improvements:
* Hip flexion strength increased by 16.4 per cent
* Leg extension strength increased by 24.6 per cent
* Both improvements were statistically significant.
The researchers from the Federal University of São Paulo in Brazil concluded that the suggested vitamin D3 supplementation was safe and efficient in enhancing vitamin D levels. They also said that the vitamin D3 supplementation appeared to have an impact on strengthening the lower limb muscles of the participants. These results happened in the absence of any regular physical exercise.
This study shows that vitamin D is essential for the elderly in preventing falls, since it has the capacity to improve muscle strength. We’ve also previously written about vitamin D’s ability to improve reaction time and balance, and along with improved muscle strength, vitamin D could help prevent injury, including broken bones.
Finding the sun in your kitchen cupboard
Of course, very few of us can simply sit out in the sun all day and soak up all the vitamin D we need to gain all its amazing benefits. As we get older many of us will probably stay indoors most of the time and almost end up a bit institutionalised, even in our own homes.
This, may set up a vicious cycle. As people get increasingly infirm they are less likely to get out, and are more likely to become vitamin D deficient as a result. This may further contribute to weakness and infirmity, which makes venturing out into the light even less likely. And so the cycle repeats and the vitamin D deficiency escalates.
Which is why experts recommend that older people have an intake of 700mg of calcium and between 400 and 800 international units of vitamin D a day. A third of a pint of milk contains 225mg of calcium and a 5oz pot of yoghurt has 240mg. Remember calcium needs vitamin D to be properly absorbed.
Foods that contain calcium are:
* milk, cheese, yoghurt and other dairy products
* tinned sardines and pilchards – including the soft bones!
* beans such as baked beans, kidney beans and lentils
* okra, spinach, kale and broccoli
* nuts
* dried fruit such as figs, prunes, raisins and dates
Foods that contain vitamin D are:
* oily fish such as mackerel, herring or salmon
* breakfast cereals
* egg yolks
If you have a limited diet or are not able to get out, you may need calcium and vitamin D supplements. Ask your doctor or natural health practitioner if you are not sure whether you are getting enough of these essential nutrients.
Related Reading:
Vitamin D Protects Against Infectious Disease
Vitamin D For Overall Health
HOT TOPICS:
Bisphenol A: How to Limit Your Exposure to Dangerous Toxins
Male Menopause: Can Men Go Through 'The Change' Too?
Avandia: Just How Low Can Greedy Drug Giants Stoop?
Sources:
‘Caring for your bones – advice for older people’ compiled by the National Osteoporosis Society, published online, bhps.org.uk
‘Vitamin D Deficiency in the Elderly’ by Dr. Derrick DeSilva Jr, published online 08.09.09, alternativehealthjournal.com
‘Vitamin D found to enhance muscle strength in the elderly’ by Dr. Briffa, published online 11.09.09, drbriffa.com
Back to topHere at the daily health we’ve written a great deal about the ‘sunshine vitamin’ focussing on vitamin D’s capacity to improve a range of measures of physical function, including fitness, muscular strength, balance and reaction time. It may seem strange but there also seems to be evidence that simply sitting the sun may be all it takes to get fitter and healthier... a luxury we won’t have in the northern hemisphere for some time to come.
Vitamin D enhances muscle strength
Did you know that one in two women and one in five men over 50 will suffer a broken bone at same stage in their later life, as a result of a fall? The most common bones to break are bones in the hip, spine or wrist. According to the National Osteoporosis Society in the UK, a well balanced nutritious diet with enough calcium and vitamin D is essential to avoid falls and breaking bones, especially for the elderly during winter months.
A recent randomized double-blind controlled study tested individuals aged 60 or more with calcium, plus either vitamin D (D3) or a placebo. The participants received oral vitamin D3 at a dose of 150,000 IU once a month for two months, followed by 90,000 IU once a month for a further four months. Two muscle tests were performed at the start and end of the study. One tested the muscles that flex the hip (the motion of lifting the knee in the standing position). The other tested the strength of the ‘knee extensors’ (straightening of the leg at the knee).
The calcium/placebo group did not see improvements in either of the muscle tests. The vitamin D group, however, saw the following improvements:
* Hip flexion strength increased by 16.4 per cent
* Leg extension strength increased by 24.6 per cent
* Both improvements were statistically significant.
The researchers from the Federal University of São Paulo in Brazil concluded that the suggested vitamin D3 supplementation was safe and efficient in enhancing vitamin D levels. They also said that the vitamin D3 supplementation appeared to have an impact on strengthening the lower limb muscles of the participants. These results happened in the absence of any regular physical exercise.
This study shows that vitamin D is essential for the elderly in preventing falls, since it has the capacity to improve muscle strength. We’ve also previously written about vitamin D’s ability to improve reaction time and balance, and along with improved muscle strength, vitamin D could help prevent injury, including broken bones.
Finding the sun in your kitchen cupboard
Of course, very few of us can simply sit out in the sun all day and soak up all the vitamin D we need to gain all its amazing benefits. As we get older many of us will probably stay indoors most of the time and almost end up a bit institutionalised, even in our own homes.
This, may set up a vicious cycle. As people get increasingly infirm they are less likely to get out, and are more likely to become vitamin D deficient as a result. This may further contribute to weakness and infirmity, which makes venturing out into the light even less likely. And so the cycle repeats and the vitamin D deficiency escalates.
Which is why experts recommend that older people have an intake of 700mg of calcium and between 400 and 800 international units of vitamin D a day. A third of a pint of milk contains 225mg of calcium and a 5oz pot of yoghurt has 240mg. Remember calcium needs vitamin D to be properly absorbed.
Foods that contain calcium are:
* milk, cheese, yoghurt and other dairy products
* tinned sardines and pilchards – including the soft bones!
* beans such as baked beans, kidney beans and lentils
* okra, spinach, kale and broccoli
* nuts
* dried fruit such as figs, prunes, raisins and dates
Foods that contain vitamin D are:
* oily fish such as mackerel, herring or salmon
* breakfast cereals
* egg yolks
If you have a limited diet or are not able to get out, you may need calcium and vitamin D supplements. Ask your doctor or natural health practitioner if you are not sure whether you are getting enough of these essential nutrients.
Related Reading:
Vitamin D Protects Against Infectious Disease
Vitamin D For Overall Health
HOT TOPICS:
Bisphenol A: How to Limit Your Exposure to Dangerous Toxins
Male Menopause: Can Men Go Through 'The Change' Too?
Avandia: Just How Low Can Greedy Drug Giants Stoop?
Sources:
‘Caring for your bones – advice for older people’ compiled by the National Osteoporosis Society, published online, bhps.org.uk
‘Vitamin D Deficiency in the Elderly’ by Dr. Derrick DeSilva Jr, published online 08.09.09, alternativehealthjournal.com
‘Vitamin D found to enhance muscle strength in the elderly’ by Dr. Briffa, published online 11.09.09, drbriffa.com
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