Healthy Aging: Get enough calcium
Calcium can help to keep your bones strong and healthy to prevent fractures. The current recommendations are for men and women over age 50 to get 1200 mg of calcium and 400-800 s of vitamin D each day. Vitamin D allows the body use calcium properly. To help with getting enough calcium, read food labels when you go shopping.
Calcium is found in:
* low-fat dairy products (milk, yogurt, cheese)
* canned fish with soft bones (sardines, salmon)
* calcium-fortified foods and juices (breakfast cereals, fruit juice,soy-based drinks)
* dark leafy green vegetables (broccoli, collard greens, bok choy)
* almonds, dried beans
* tofu made with calcium sulfate, tortillas made with lime
Vitamin D is found in:
* vitamin D-fortified dairy products
* egg yolks
* saltwater fish
* liver
* sunshine (10-15 minutes two-three times per week can be enough; however, the body»s ability to make vitamin D through the skin decreases with age. Older adults, people who are housebound and people who live in very cloudy climates should rely on getting vitamin D through diet and supplements.)
Calcium and Vitamin D supplements
Many adults do not get enough calcium and vitamin D from food. Talk to your health care provider about whether you should take a calcium-vitamin D supplement in addition to eating calcium-rich foods.
Bone density tests
Talk to your health care provider about getting a bone mineral density (BMD) test to make sure your bones remain strong and healthy. The test screens for osteoporosis and will tell you if your bones are at risk for fractures. These tests are quick, painless, and are covered by most insurance plans.
Prevent falls:
* Be physically active!
* Check your house, yard, work spaces and any other physical environments for hazards such as loose rugs and cords.
* Use handrails when going up and down stairs.
* Use a nightlight in your bedroom and bathroom.
* Wear shoes and slippers that have sturdy, non-slippery soles.
