Stay Upright REDUCE YOUR FALL RISK One of the biggest dangers for older adults may be lurking where we least expect it: in their homes! According to the National Council on Aging (NCOA), 1 in 4 Americans aged 65 or older will fall, and every 19 minutes an older adult dies as the result of a fall. But there is good news! You can lower your risk of falling with a few preventative measures. So, as we celebrate fall , try these three methods for avoiding a fall. Move More Similar to driving a vehicle regularly so it stays lubricated and running smoothly, moving our bodies keeps our joints and muscles limber and strong. Your body needs movement to be strong and to prevent falls. And when you do trip up, it’s easier to regain your balance when your body has the tools to do so. To get started, contact a physical therapist or check out Johns Hopkins Medicine’s website for beginner exercises at HopkinsMedicine.org/health/wellness-and-prevention/fall- prevention-exercises. Upgrade Your Space With a little cleaning and some updates, your home can become a safer place for you. Start by clearing your hallways
DOES VITAMIN D HELP OUR BONES AND OUR MUSCLES?
A PREVIOUSLY UNKNOWN BENEFIT OF VITAMIN D
As the weather cools and the days get shorter, we can’t rely as much on the sun for our daily dose of vitamin D. The primary function of vitamin D is regulating the amount of calcium and phosphate in the body. These nutrients are necessary for strengthening our bones and teeth, which becomes increasingly important as we age and our bones naturally become more brittle. While these benefits of vitamin D are well documented, did you know that getting your daily dose of vitamin D can also contribute to healthier muscles? A few years ago, researchers published a study that seemed to show that vitamin D could potentially help people gain muscle mass. While the research team said their results weren’t conclusive, their findings were certainly interesting. Vitamin D enters the body in an inactive form. It doesn’t become active until it comes in contact with the right enzymes in either the liver or the kidneys. To learn more about what factors affect this vitamin’s rate of absorption and activation in the body, researchers observed the levels of inactive vitamin D in 116 women ages 20–74. What they found was that women with higher muscle mass had lower levels of inactive vitamin D, while women with lower muscle mass had higher levels of inactive vitamin D. The conclusion researchers drew was that active vitamin D might help optimize muscle strength. While that conclusion is not ironclad, vitamin D’s other well-known benefits still make it worth getting your daily dose. It can aid weight loss, enhance mood, support cardiovascular health, boost the immune system, and strengthen bones, among many other benefits. So, its potential muscle-boosting properties are just another reason to get more vitamin D. To get more of this important vitamin in your diet, try adding salmon, mushrooms, and even canned tuna to your menu. Also, as winter approaches, it might be time to start taking a vitamin D supplement. Whether you’re 20 or 74 years old, it’s never too late to find ways to strengthen your muscles.
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