Vitamin D plays a significant role in helping the body absorb calcium. The relationship between calcium and vitamin D is similar to that of a locked door and a key. Vitamin D is the key that unlocks the door, allowing calcium to enter the bloodstream. As we age, our bodies become less able to absorb calcium, which makes getting enough vitamin D even more important. The recommended daily intake for vitamin D is 400 to 800 International Units (IU). Many people get this amount through natural exposure to sunlight, which our bodies use to make vitamin D, and by consuming vitamin D-fortified foods like milk. In addition, many calcium supplements are fortified with vitamin D.
Sodium is another nutrional "no-nos" for those who are seeking to avoid osteporosis. Sodium, a main component of table salt, affects our need for calcium by increasing the amount of it we excrete in urine. As a result, people with diets high in sodium, or table salt, appear to need more calcium than people with low-sodium diets in order to ensure that, on balance, they retain enough calcium for their bones. Protein in excess amounts also increases the amount of calcium we excrete in urine, but it provides benefits for bone health as well. For example, protein is needed for fracture healing. In addition, studies have shown that elderly people with a hip fracture who do not have enough protein in their diets are more likely to experience loss of independence, institutionalization, and even death after their fracture. The recommended daily intake for protein is 56 grams for men and 46 grams for women.
My mother's fracture happened after she tripped on a rug in my own home. How can I prevent another fall?
Falls are a major source of fractures. The likelihood that you will fall depends on both personal and environmental factors.
Personal factors: A fall may occur because your loved one's reflexes have slowed over time, making them less able to react quickly to a sudden shift in body position. Loss of muscle mass may occur as you age, which can diminish strength. Changes in vision and hearing can also affect balance, as can the use of alcohol and certain medications. People with chronic illnesses that affect their circulation, sensation, mobility, or mental alertness are more likely to fall. To reduce the risk of falling, keep this personal safety checklist in mind:
- Stay active to maintain muscle strength, balance, and flexibility.
- Have vision and hearing checked regularly and corrected as needed.
- Discuss your loved one's medications with your doctor to see if one of them (or their combination) might lead to falls.
Environmental factors: At any age, people can make changes in their environment to reduce their risk of falling and breaking a bone. The following safety checklists for fall prevention in the home can provide a few tips that should help:
- Use nightlights throughout your home
- Keep all rooms free from clutter, especially the floors
- Keep floor surfaces smooth but not slippery
- Wear supportive, low-heeled shoes even at home.
- Avoid walking around in socks, stockings, or floppy slippers
- Check that all carpets and area rugs have skid-proof backing
- Keep electrical cords and telephone lines out of walkways
- Keep stairways are well lit, with handrails on both sides
- Install grab bars on bathroom walls beside tubs, showers, and toilets
- Use a rubber bath mat in the shower or tub.
- Keep a flashlight with extra batteries beside the bed.
- Use at least 100-watt bulbs
- In winter, wear warm boots with rubber soles for added traction.
- Look carefully at floor surfaces in public buildings, watching for highly polished marble or tile that can be slippery.
- Stop at curbs to check height before stepping up or down.