A recent study published in the New England Journal of Medicine found that they followed 26,000 healthy adults over the age of 50 for five years. The results showed that even a daily supplement of 2,000 IU of vitamin D was significantly different from those who did not take supplements. There was no significant difference in fracture incidence between the two groups compared with the elderly in the test group. Fracture prevention for middle-aged and elderly people is a very important health issue. The above subverts the existing traditional findings, which means that high-risk groups should return to the basic steps of preventing fractures through diet and sun exposure.
Fractures refer to the partial or complete fracture of bones. In the case of weakened bones, such as osteoporosis, fractures are more likely to occur. Therefore, to prevent fractures, we must first reduce the risk of osteoporosis.
New research indicates that vitamin D supplements are difficult to work, and to prevent fractures, it is necessary to strengthen the basic skills of diet and sun exposure.
Zhang Yingxin, a nutritionist at the Family Nutrition Center, said, “Women aged 60 or above, men aged 70 or above, or people with a body mass index (BMI) below 19 have a higher chance of developing osteoporosis. As a result, there is a greater risk of fractures. In addition, some bad lifestyle habits, such as excessive drinking and smoking, can have adverse effects on bone health.”
In addition to quitting bad living habits, to reduce the risk of osteoporosis or prevent fractures, how should we start with diet? Zhang Yingxin pointed out that more calcium and vitamin D can be supplemented in the diet, “Among the minerals our body contains, the calcium content is the highest, 99% of the calcium is stored in the bones and teeth, and a small part of the calcium is stored in the blood. In order to help blood coagulation, cardiac muscle contraction, etc. If the calcium in the blood is insufficient, the calcium in the bones will be extracted, and the bones will become weak following long-term extraction of calcium.”
Control salt and meat intake
To prevent fractures, you need to supplement the right amount of calcium. Milk, dairy products, dark green vegetables, fish with bones, firm tofu, calcium-fortified soy milk, and nuts are all food sources that can help supplement calcium. For high-risk groups, what should be the intake? “A person aged 50 or above should consume regarding 1,000 to 1,300 mg of calcium per day. There is no significant difference in calcium requirements between men and women at the age of 50 or later. In addition to paying attention to calcium absorption in the daily diet In addition, avoid excessive intake of salt, meat, and drinks containing a lot of caffeine, such as coffee, strong tea, etc., to help reduce the loss of calcium.”
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Eating fish high in fish oil
In addition to calcium, vitamin D is an indispensable nutrient for promoting bone health. Vitamin D helps calcium absorption, maintains normal calcium levels in the blood, protects bone health, and helps prevent fractures. It turns out that most of the vitamin D produced by the body is synthesized through sunlight exposure to the skin, and a small part is ingested from the diet. “Few foods contain high levels of vitamin D, and most of them are found in fish with high fish oil content, such as salmon, sardines, tuna, egg yolks and animal livers. There are also high levels of vitamin D on the market. A diet rich in vitamin D, such as milk, dairy products, soy milk, breakfast cereals, etc.
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Sun exposure for at least 5 to 10 minutes
However, Zhang Yingxin made it clear that food alone is not enough to meet their needs. Therefore, both men and women under the age of 50 or above, should be in the sun for at least five to ten minutes a day to ensure that the body can synthesize sufficient vitamin D by itself. rather than just dietary supplements.
“It can be seen from the above studies that supplementing vitamin D from nutritional supplements does not have much effect on preventing fractures. Therefore, it is recommended that people at high risk, such as those aged 50 or over, should pay more attention to supplementing calcium from their diets, and more Sun exposure and maintaining vitamin D at an appropriate level can achieve bone health, reduce the risk of osteoporosis and prevent fractures.” Zhang Yingxin emphasized.
