How senior residents can preserve their bones robust

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Worldwide Day of the Aged: Older folks usually have imaginative and prescient or stability issues, which makes them extra susceptible to falls.

Consultant picture. Courtesy Wikimedia Commons

As a rustic, we’re seeing a gradual enhance in life expectancy. With the extra years in life, older folks can endure from numerous medical circumstances in addition to bone and joint ache.

Older folks usually have poor imaginative and prescient or stability issues, making them extra susceptible to falls. These are particularly aggravated on slippery or moist surfaces.

With previous age, there may be additionally weakening of the bones (osteoporosis).

We construct bone mass all through our early years in childhood and adolescence, whereas in previous age we are inclined to lose bone mass. On the age of 30, most individuals attain their peak bone mass. Osteoporosis is extra prone to have an effect on girls, particularly postmenopausal girls. Osteoporosis is a lack of bone mass, or BMD, which causes microscopic injury to the bones and will increase their vulnerability to fractures.

Because of osteoporosis, even minor falls can result in fractures, the commonest being fractures of the wrist, backbone, and hip. These falls may result in severe head or chest accidents.

Fractures in osteoporotic bones are sluggish to heal and will require lengthy durations of immobilization or mattress relaxation. Even surgical fixation of fractures in osteoporotic bones is difficult.

Osteoporosis or weak bones can result in bone ache: again ache, knee or leg ache, stooped posture or hunchback, fractures even with minor falls.

Osteoporosis will be recognized by measuring bone mineral density utilizing DXA. It must be included within the annual well being checkup for seniors. If recognized early, osteoporosis will be handled and additional weakening of the bones will be prevented.

On your bones to remain robust or in form, you want train and good diet.


The Beneficial Dietary Allowance (RDA) is 1,000 milligrams (mg) to 1,200 milligrams of calcium per day. Milk, cheese, yogurt, darkish leafy greens, rooster, and boiled eggs are wealthy sources of calcium and phosphorous.

Your physique wants vitamin D to soak up calcium. For adults ages 19 to 70, the RDA for vitamin D is 600 worldwide models (IU) per day. The advice will increase to 800 IU per day for adults over 71 years of age.

Wealthy sources of calcium and phosphorus embody cooked eggs, rooster, darkish inexperienced greens, yogurt, cheese, milk, and cheese. On your physique to soak up calcium, you want vitamin D. The RDA for vitamin D for adults is 600 worldwide models (IU) per day. For folks age 71 and older, the instructed day by day consumption will increase to 800 IU. Vitamin D is plentiful in milk, soybeans, mushrooms, cod liver oil, and egg yolks. The pores and skin produces vitamin D when uncovered to the solar. Levocarnitine, vitamin E and different obligatory amino acids are useful for muscle well being.


Exercising for no less than half-hour (adults) day by day helps preserve muscle groups and bones robust. Biking, weight coaching, resistance workout routines, strolling uphill with a light-weight backpack are some good routines for good bone energy. Train additionally builds muscle energy and helps preserve good posture and joint stability.

Bodily exercise to particularly profit bone well being should contain loading (stressing) the skeleton. For adults, strolling, jogging, stair climbing, step by step growing weight coaching, leisure actions reminiscent of mountaineering, tennis, and stability coaching also needs to be included as a routine.

Pilates and yoga assist with flexibility and core energy. Weight reduction in case you are obese. Chubby individuals are extra prone to develop arthritis and osteoporosis.

Good management of sugars, ldl cholesterol and different medical issues additionally helps. Cease chewing tobacco, smoking and consuming alcohol, because it harms bone well being.

Precautions must be taken to forestall falls particularly within the aged inhabitants:

  • Older adults ought to put on correct footwear to forestall slipping
  • use a cane if obligatory for stability
  • test imaginative and prescient commonly
  • preserve the bedside lamps on
  • put seize bars round the home to help mobility
  • keep away from unfastened rugs or rugs within the dwelling
  • Physiotherapy for strengthening muscle groups.
  • stability coaching

The creator is a marketing consultant orthopedic surgeon at International Hospital in Parel, Mumbai. Views are private.

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How senior citizens can keep their bones strong