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Seniors BC

Nutrition, Healthy Bones and Vitamin D

Have you had a recent unintentional weight loss?
 
Do you have osteoporosis?

 
Do you have a poor appetite?
Do you have difficulty getting groceries or preparing meals?
 
Do you have less than three servings of calcium food sources a day?
 

You can be at greater risk of falls if you do not have adequate nutrition. As you get older, it is particularly important to keep up your calcium and vitamin D intake to maintain strong bones and muscles.

Recent research has indicated that vitamin D with calcium can also help improve muscle strength, prevent bone loss and osteoporosis.


Suggestions


  • Eat a variety of calcium rich foods, such as: milk, cheese, yogurt, salmon, and green leafy vegetables.

  • Attain regular exposure to sunlight in times of low ultra violet levels for vitamin D.

  • Tell your doctor if you experience reduced appetite or unexplained weight loss.

  • Seek advice by a dietician or your doctor about calcium and vitamin D supplements.

  • Contact a local senior services agency if you need help with shopping or meals.

  • If you have osteoporosis, speak to your doctor about decreasing your risk of falling and contact your local health service for an osteoporosis support program.


Helpful Guidelines


The osteoporosis Canada guidelines for adults over the age of 50 who are at moderate risk of vitamin D deficiency, now recommend supplements of 800-2,000 IUs of vitamin D per day is considered safe to take without medical supervision.

Current guidelines for daily calcium intake for individuals over 50 years are 1200mg.

In addition, a recent report on evidence-based guidelines also suggest weekly and monthly doses of vitamin D (10,000 IU and 50,000 IU, respectively) as an option that may minimize the burden of pill-taking and more convenient for some individuals.

Information on many topics including: supplements, tips on how to eat to prevent or manage common chronic diseases, simple ways to eat with less salt and fat, how to read labels and how to keep a healthy body weight can be found in the Healthy Eating for Seniors handbook.

 

information

    Visit the following websites for additional information
 

Health Canada: Vitamin D and Calcium

Institute of Medicine DRI Chart - Calcium and Vitamin D

Osteoporosis Canada, or toll-free information line:

English: 1-800-463-6842 or French: 1-800-977-1778

Healthy Eating for Seniors handbook