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Elderly people should not give up physical activity, they simply need it for various health purposes. I am talking here especially about osteoporosis – a silent thief of bones. It is a social disease characterized by an increasing risk of fractures with age.
Movement for seniors
People who are fit, take care of their muscles, and maintain a sense of balance are less likely to fall over – this is the main reason why doctors encourage older people to exercise. Nordic walking is especially popular – but this method is available to most people. Apart from it, the following are also considered safe activities for seniors:
- tai-chi;
- pilates;
- pool.
Diet and healthy bones
Diet is essential for maintaining healthy bones. A whole range of nutrients affects the condition of the skeletal system. An adequate supply of protein plays a major role here, non-acidifying dietbecause bones don’t like acidic environments. First of all, a diet that is high in calcium and phosphate.
Causes of Vitamin D Deficiency
Why is our society suffering from vitamin D deficiency? The main culprit is the latitude we live in. The sun only produces vitamin D in the skin from May to September. We also spend more and more time indoors. Changing the lifestyle means that especially young people do not come out into the light of the day.
We also have a smog problem. These tiny airborne particles absorb some ultraviolet light – we can’t help it. Another problem is the creams with filters – even the SPF 8 filter causes that the production of vitamin D in the skin stops completely. Obesity is also to blame – an epidemic that has been developing in Poland for several years.
Vitamin D is fat soluble. It gets into adipose tissue and becomes biologically inaccessible. It is naturally found only in fatty, wild marine fish. However, if it were to be the only source of vitamin D, you would have to eat 250 g of such fish every day.
Group at risk of vitamin D deficiency
Vitamin D deficiency is the main driver of the progression of osteoporosis in people aged 70+. Today we know that it also significantly improves the efficiency and functioning of muscles. The groups particularly at risk of deficiency are:
- children and adolescents in the period of growing up;
- pregnant women;
- all postmenopausal women;
- men after 70 years of age.
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