Loading...
Huron Expositor, 2006-02-01, Page 8• -4 -f5.t`tzteiriej5teit's. Poge 8 February 1, 2006 • The Huron Expositor Seaforth Manor. Retirement Residence 100 James St. Seaforth Mark Your Calendar! DINER.'S CLUB & DANCE Tuesday, February 21st 5:00 p.m. Entertainment by Wally DeWolfe COMMUNITY EUCHRE PARTY Thursday, February 23rd 2:00 p.m. As space is limited. please cal 1'Elmniv ror rcwrvai ion,„ lodav at the Rethcmciit Ilomc - 5.17-003() c 'Silent thief' disease affects one in four women and one in eight men In Canada, about one in four women and one in eight men over 50 years of age have osteoporosis, a disease in which the bones become porous and break easily. Osteoporosis is called the "silent thief" because there is often no warning sign until a fracture occurs. [Marker]Bone is living tissue, constantly renewed through a process in which new bone replaces old bone. Maximum bone density, that is when our bones are the strongest, generally occurs between the ages of 8 and 20. Bone density decreases over the years start- ing in the mid 30's. Women lose bone mass faster after menopause, but men also lose bone mass as part of the aging process. When bones become severely weakened by osteoporosis, simple movements such as bend- ing over to pick up a heavy bag of groceries or sneezing forcefully can lead to a fracture. Wrist, spine, and hip fractures are the most common fractures associated with osteoporo- sis. No single cause of osteoporosis has been identified. The Osteoporosis Society of Canada recom- mends that all postmenopausal women and men over the age of 50 be assessed for the presence of risk factors for osteoporosis. If you have any of these "red flags", you could be at risk for weak bones or fractures: are older than 65 years of age, have broken a bone after age 50, have a close relative who has osteoporosis or has broken a bone, have "fair" or "poor" health, smoke, are under- weight for your height, started menopause before age 45, have a low calcium or vitamin D intake, have more than two -drinks of alcohol sev- eral times a week, have poor vision, even with glasses, sometimes fall, are not physically active. There are 5 steps to osteoporosis prevention: 1. Consume the recom- mended amounts of calci- um and vitamin D 2. Do regular weight bear- ing exercises (such as dancing, walking, stair climbing, and golfing) and strength training exercises to stimulate bone forma- tion 3. Avoid smoking and con- suming excessive amounts of alcohol health 5. Ask your doctor about having a bone densi- ty test and take medication when appropriate. Recently, the Osteoporosis Society of Canada revised the nutrition recommenda- tions for bone health. Adults over the age of 50 years are recom- mended to meet the goal of 1500 mg of calci- um and 800 International Units (IUs) of vita- min D daily. Calcium is found in dairy products, some fortified orange juice, canned salmon (with bones), sardines, tofu processed with calcium, baked beans, green vegetables, nuts, and seeds. However, the amount of calcium a food con- tains is not all that matters. it must be absorbed for our bones and the rest of our body to benefit from it. The calcium in soy and rice beverages is absorbed at the rate of 75 per cent of milk. Vitamin D helps your body absorb and use the calcium you eat. It is a unique vitamin because it is made in the skin by the action of sunshine, or it can be consumed in food or supplements. As you get older, your skin becomes less effi- cient at producing the vitamin from sunlight, which is one reason the recommended dietary intake of vitamin D increases with age. Recently, vitamin D has been shown to improve muscle function and reduce the risk of falls by more than 20 percent in older adults. Dairy products other than milk (e.g., cheese and yogurt) are not fortified. One cup (250 •mL) of milk provides 90 IU. Foods such as margarine, eggs, chicken livers, salmon, sar- dines, herring, mackerel, swordfish, and fish (e.g., halibut and cod liver oils) all contain small amounts of vitamin D. Many seniors find it difficult to obtain the recommended. amounts of calcium and vita- min D through diet alone and may require calcium and vitamin D supplements. There are many types of calcium supple- ments on the market, and consulting a health practitioner and pharmacist is recommended. Two common types of calcium supplements are calcium carbonate and calcium citrate. Calcium carbonate is cheaper, but as we age, it is less well -absorbed than the calcium citrate form. Calcium supplements are best taken with food, which increases absorption. If calcium supplements are taken, it is recommended that they contain Vitamin D as well. • For additional information on nutrition, contact the Huron County Health Unit at 482-3416 or, if long distance, dial 1-877-837- 4. Talk to your health care 6143. provider about bone 1 '!• f.