May 30

We get our supply of vitamin D in two ways: from the food we eat and from a hormone our bodies make when we stay under the sun. There are only a few food options that are naturally rich in vitamin D, that is why the biggest dietary sources of vitamin D are fortified food and vitamin supplements.

Good sources of vitamin D include dairy products and breakfast cereals, both of which are fortified with vitamin D, as well as fatty fish like salmon and tuna.

For most people, the best way to get enough vitamin D is by taking a supplement, although the level in most multivitamins, which is usually 400 IU, is too low.

Fortunately, some manufacturers have begun adding 800 or 1,000 IU of vitamin D to their standard multivitamin preparations. If the multivitamin you take does not have 1,000 IU of vitamin D, you may want to consider adding a separate vitamin D supplement, especially if you do not spend much time in the sun.

The body also manufactures vitamin D from cholesterol, through a process triggered by the action of sunlight on the skin. This is actually the reason why vitamin D is also referred to as the ’sunshine vitamin’.

Yet, some people do not make enough vitamin D from the sun. These people are those who have a darker skin tone, who are overweight, who are older, and who cover up when they are under the sun.

Correctly applied sunscreen reduces our ability to absorb vitamin D by more than 90 percent. And not all sunlight is created equal: The sun’s ultraviolet B (UVB) rays, the so-called ‘tanning rays’, and the rays that trigger the skin to produce vitamin D are stronger near the equator and weaker at higher latitudes. Hence, in the fall and winter seasons, people who live at higher latitudes, such as in the northern part of the U.S. and Europe, cannot make much vitamin D from the sun.

Many of the body’s organs and tissues have receptors for vitamin D, which helps ensure that the body absorbs and retains calcium and phosphorus that are critical for building bones. Vitamin D also reduces cancer cell growth and plays a critical role in controlling infections. Several promising areas of vitamin D research look far beyond its role in building bones.

Several studies link low vitamin D levels with an increased risk of fractures in older adults, and they suggest that vitamin D supplementation may prevent such fractures, as long as it is taken in a high enough dose.

The latest evidence comes from a combined analysis of several fracture prevention trials that included thousands of elderly people, most of which are women. It was found out that taking at least 800 IU of vitamin D supplements per day reduces hip and non-spine fractures by 20 percent.

Vitamin D may also help increase muscle strength, which in turn helps in preventing falls, a common problem that leads to substantial disability and death in older people. Taking 700 to 1,000 IU of vitamin D per day lowers the risk of falls by 19 percent, but taking only 200 to 600 IU per day did not offer any such protection.

Nonetheless, if you have been neglecting your vitamin D requirements and had a bit of a fall, you may visit DoAbility for all your mobility equipment needs.

Jan 24

In our 40s, 50s, 60s, and beyond, it is not always easy to stay upright. That is because after age 25, our balance begins to decline. Falls in the later years often result to wrist and hip fractures, which can have a devastating effect on our lifestyle or even threaten our life.

We juggle many activities, responsibilities, and people in our lives with grace. But sometimes we can be physically tossed off balance by a wet floor or uneven pavement. Falls can occur anytime, anyplace, and to anyone while doing everyday activities, such as climbing stairs or getting out of the bathtub.

As we age, our sight, hearing, muscle strength, coordination and reflexes change, weakening our balance. Also, some health conditions, such as diabetes, heart disease, and circulation problems, affect balance. Even some medications have been known to make people dizzy.

Unfortunately, all of these factors make falls more likely. But then, you do not have to be one of them. You can take simple steps to improve your balance and reduce your risk of falling.

And since balance tends to erode over time, regularly performing balance exercises is one of the best ways to protect against falls that lead to temporary or permanent disability. Balance exercises take only a few minutes and often fit easily into the warm-up portion of a workout. Many strength-training exercises also serve as balance exercises. Balance-enhancing movements may simply be woven into other forms of exercise, such as tai chi, yoga, and pilates.

Balance exercises can help us maintain our balance and confidence at any age. This can also improve our coordination. For older adults, balance exercises can promote independence.

Balance may be improved with exercises that strengthen the ankle, knee, and hip muscles, and with exercises that improve the function of the vestibular system, which regulates ones balance.

Nearly any activity that keeps us on our feet, such as walking, can help us maintain good balance. You can also include balance exercises in your daily routine. Try balancing on one foot while waiting in line, or stand up and sit down without using your hands. For a more targeted approach, try specific balance exercises. If you have severe balance problems or an orthopedic condition, get your doctor’s approval before doing balance exercises.

Once a physical therapist has reviewed a complete medical history and thoroughly examined you, he or she will develop a personalized plan. This may include a walking regimen with balance components such as changes in surfaces/terrains, distance, and elevations. The physical therapist may also teach specific strengthening and balance exercises that can be performed at home.

Exercise A:

* Stand directly behind a table or chair and place your feet slightly apart.

* Lift one leg six inches out to the side.

* Hold this position for 10 seconds.

* Repeat with the opposite leg.

Exercise B:

* Stand directly behind a table or chair and place your feet slightly apart.

* Slowly bend one knee toward your chest lifting your foot six inches off the floor.

* Hold this position for 10 seconds.

* Repeat with the opposite leg.

Exercise C:

* Stand directly behind a table or chair and place your feet slightly apart.

* Lift one leg straight back, keeping your knee straight.

* Hold this position for 10 seconds.

* Repeat with the opposite leg.

The above exercises should be performed two to three times a day.

Balance Exercise Safety Guidelines:

* Be aware of your posture. Try to maintain your weight over your ankles.

* Avoid fast movements including quick turns or changes in position.

* Use a chair as a place to not only perform seated exercise but also to hold on to while standing.

* Always get up slowly when rising from a chair.

* Don’t close your eyes when exercising or standing from your chair.

* If you are taking medications, ask your doctor if there are any side effects which may cause light-headedness or decreased balance.

*** Lost your balance and fell? Visit www.doability.co.uk. We might be able to help you.