Come on baby, Let’s do the twist

Twist your way to better bone health.

And it go like this!

By: Cindy Tseng

Why do I need to worry about my bones?

A few minutes into watching the morning news, and you suddenly have the urge to go use the
bathroom. You grumble to yourself, “I shouldn’t have had that many cups of coffee.” You quickly stand
up from your couch. This made you feel a bit dizzy and you suddenly trip as you made your way to the
bathroom. You try to brace yourself with your hands and arms, but in doing so, you heard a snapping
sound. After a long wait and multiple x-rays in the ER, the doctor tells you that you have broken the
bones in your hand and forearm. That very same day, you have surgery with plates and screws put into
your arm for bone healing and stability.
When we were young, we were building bones. At some point we stop building a lot of bone. As
we approach our golden years, we forget that we are not as strong as when we were young. Over time,
our bones may have become brittle and with a fall, there could be debilitating consequences. Head
injuries, broken bones, or other related injuries may lead to difficulties in moving, driving, and other
tasks. We need to be taking steps earlier rather than later in paying hefty medical bills later down the
road. Though, not everyone will have horrific hospital experiences; however, studies have shown that
adults 65 years and older that exercise, have fewer incidences of falls.

Trial is still pending for vitamin D and calcium supplementation.

The United States Preventative Task Force has reviewed many studies and they concluded that there is
not enough information with regards to taking vitamin D (>400IU) and calcium (>1000mg)
supplementation to older adults in preventing falls. Supplements are non-food sources such as in pills
you would get at your local pharmacy or drug store. Before taking any supplements, please see your
physician and discuss the risks and benefits of taking calcium and vitamin D supplements to preventing
falls and bone fractures.

The recommended dietary allowance is set for those ages 51 and older, they need 1,200 mg daily of
calcium for both men and women. For more information on osteoporosis,
visithttps://www.eatright.org/health/wellness/preventing-illness/understanding-osteoporosis.

Scientists and researchers are still researching supplements and dietary sources of calcium in relation to
fall prevention. However, don’t let this be an excuse to avoid calcium rich foods! You can get your
calcium from dairy fortified with vitamin D (1 cup of low-fat milk is 300mg), fortified cereals (1 cup, 100-
1,000mg), and even plants. You can cook plants such as a cup of cooked collard greens(360mg), broccoli
rabe (200mg), and others. Maybe for breakfast you can have low-fat milk or fortified dairy alternative of
soymilk or almond milk. In addition, you can have fortified cereals or oatmeal. Then, for lunch or dinner
eat a cup of cooked collard greens or broccoli rabe. Or try an afternoon snack of yogurt with fruit.

The Jury is out on exercise! Come on, shake and twist into action!

“I want you to know. I said I want you to know- ho-ho-hey! I said I want you to know right now, hey!
Hey!” – (Shout by the Isley Brothers). It’s not too late to take up action to protect your bones! You can
include calcium rich food sources at breakfast, lunch, snack, and dinner. Don’t let the fear of falling
prevent you from exercising. The more you move, the better and stronger you are in preventing falls.
Maybe take up some dance and aerobic classes at your local gym. Yoga at the park or at the beach. Even
better, have your spouse or friend to accompany you! So, both of you can reap the benefits of gaining
better strength and stability. “Shooby-doo-wop-do-wop-wop-wop-wop”

Reference List

https://www.eatright.org/health/wellness/preventing-illness/understanding-osteoporosis

https://www.nof.org/preventing-fractures/nutrition-for-bone-health/nutrients/

https://www.nof.org/patients/treatment/calciumvitamin-d/

Guirguis-Blake, J.M., Michael, Y.L., Perdue, L.A., Coppola, E.L., Beil, T.L., Thompson, J.H. (2018).
Interventions to Prevent Falls in Community-Dwelling Older Adults: A Systematic Review for the U.S.
Preventive Services Task Force. Evidence Synthesis No. 159. AHRQ Publication No. 17-05232-EF-1.
Rockville, MD: Agency for Healthcare Research and Quality

Newberry SJ, Chung M, Shekelle PG, Booth MS, Liu JL, Maher AR, Motala A, Cui M, Perry T, Shanman R,
Balk EM. Vitamin D and Calcium: A Systematic Review of Health Outcomes (Update). Evidence
Report/Technology Assessment No. 217. (Prepared by the Southern California Evidence-based Practice
Center under Contract No. 290-2012-00006-I.) AHRQ Publication No. 14-E004-EF. Rockville, MD: Agency
for Healthcare Research and Quality. September 2014.
www.effectivehealthcare.ahrq.gov/reports/final.cfm. DOI: https:// doi.org/10.23970/AHRQEPCERTA217

Target Audience

Older adults who live in suburban areas and maybe thinking about moving into community-dwelling
situations. Older adults that may be at risk for osteoporosis, fractures, etc.