COTTAGE GROVE SENTINEL June 24, 2015
11A
How to build and maintain strong bones
Osteoporosis, a disease that
causes bones to become
weakened and brittle over time,
affects millions of people across
the globe. The International
Osteoporosis Foundation says
an osteoporosis-related fracture
occurs roughly once every 3
seconds, accounting for more
than 8.9 million fractures a year.
Younger individuals typically
heal from fractures more
quickly than older adults, who
often discover that fractures
greatly impede their mobility
and quality of life.
Bone health is important at any
age, but it is particularly crucial
as a person gets older. Without
a strong framework of bones,
the body collapses on itself
and rates of fracture increase.
Fortunately, there are several
ways to keep and maintain
strong bones.
Bones are largely made up of a
protein called collagen, which is
bound together by calcium and
other trace minerals. Vitamin D
and calcium work in concert,
with vitamin D helping the
body to absorb calcium so it
can fi nd its way into bones.
Experts advise getting the
right ratio of calcium, protein
and vitamin D to safeguard
against osteoporosis. The
Institute of Medicine suggests
that adults get between 600
and 800 international units
(IUs) of vitamin D every day,
and between 1,000 and 1,300
milligrams of calcium daily.
Dairy products, such as low-
and nonfat milk, yogurt and
cheese, are high in calcium.
Dark green vegetables and
almonds contain calcium in
Many people might choose a
nice, hot day over a blustery, cold
afternoon. However, excessively
hot days can not only feel
uncomfortable, but they can also
prove life-threatening. Elderly
men and women, in particular, are
susceptible to the effects of hot
temperatures.
According to the Centers for
Disease Control and Prevention,
people ages 65 and older are more
prone to heat stroke and heat-
related stress than those of other
ages.
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Quitting smoking also can
promote strong bones. Smoking
has been linked to poor skeletal
health in both men and women,
and the longer one smokes, the
greater one’s risk for fracture.
related injuries, though heat
exhaustion and heat stroke are the
most common. Here are signs that a
person may be experiencing one or
the other.
Heat Exhaustion
• weakness • tiredness
• heavy sweating • paleness
• dizziness • nausea • vomiting
• fainting • fast, weak pulse rate
• headache • fast and shallow
breathing
Heat stroke
• extremely high body temperature
(over 105 F)
• red, hot and dry skin absence of
sweat • throbbing headache
• dizziness • nausea
What to do
Friends or family members should
check in with an elderly relative
or friend when the weather is
especially warm to ensure they're
safely handling the heat.
In addition, people of all ages can
take the following precautions to
keep cool when the temperatures
rise.
• Drink cool, nonalcoholic
beverages. Water and
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diluted fruit juices can
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help rehydrate the body
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quickly.
• Restrict physical activity.
• Take a cool shower or
bath or wipe yourself
down with a damp cloth.
We provide buckets & boxes • Seek an air-conditioned
environment. For those
No Spray! who won't or can't turn on
the air conditioning, visit
Please leave pets at home. a shopping mall or library
to keep cool. Some towns
and cities also make
SOUTH LANE COUNTY cooling centers available
in extreme heat.
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• Wear lightweight
clothing.
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• Try to remain indoors
during the hottest hours of
the day.
• Wear hats or use an
umbrella to shield your
head from sunshine
outdoors.
Ground Ambulance • Eat cool foods, but avoid
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chance of developing
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• Do not do laundry or
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turn on appliances that
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contribute to extra indoor
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heat.
The heat is nothing to take
lightly, especially when it
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comes to seniors' health.
Seniors' bodies are not able to
adjust to sudden changes in
temperature as quickly as younger
people's. A chronic condition
that affects the body's response
to heat, as well as taking certain
prescription medications also may
play a role in seniors' susceptibility
to the heat.
The City of Sacramento Department
of Parks and Recreation says that
around 370 deaths from heat-related
illnesses occur across the United
States each year. Nearly half of
those deaths are people who are 65
and older. Prolonged heat exposure
can take quite a toll on the average
person. Factor in the more delicate
health of many seniors, and the hot
weather can be quite dangerous.
Further compounding the problem
is higher energy costs. Seniors
living on fi xed incomes may not
be able to afford to turn on air
conditioners because of the power
draw.
There are different types of heat-
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Activities that promote good
posture and fl exibility can help
improve balance and alignment
of the body. Perform stretches
smoothly and slowly after
exercising to maintain your
range of motion.
Elderly especially susceptible to the heat
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smaller amounts. Obtaining
calcium and vitamin D through
natural sources is always
preferable, but doctors may
suggest supplementation if
foods are not providing what
a person needs to meet the
minimum recommended levels.
Exercise is another important
component of building
strong bones. The National
Osteoporosis Foundation says
30 minutes of exercise each
day can help. Higher-intensity
exercises should be mixed with
lower-intensity workouts for
the best results. Weight-bearing
exercises, such as hiking,
dancing and stair-climbing, can
build between 1 and 3 percent
of bone. An exercise regimen
also should include lifting
weights or using resistance
bands.
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