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Three steps to unbreakable bones on World Osteoporosis Day
Date:10/13/2011

earing clothing that covers most of the body, and the general trend towards indoor lifestyles in both young and old.
  • Skin production of vitamin D declines with age, leaving seniors with a four-times lower capacity to produce vitamin D compared to younger adults.
  • In seniors vitamin D supplementation has been found to reduce the risk of falls and fractures by about 20%. IOF recommends vitamin D levels of 800 to 1000 IU/daily for all people at risk and for everyone aged 60 and older.
  • Daily physical activity is absolutely essential for bones and muscles strength at all ages.
  • The most effective exercises are weight-bearing activities such as running, climbing stairs, jumping or brisk walking, as well as muscle-strengthening exercises such as weight-lifting.
  • Weight-bearing exercise programmes that improve gait speed, muscle strength and balance in seniors can translate into a 25-50% reduction in falls.
  • Smoking, excessive alcohol and being underweight (body mass index below 19) have been shown to have a negative impact on bone health.

    Professor Cyrus Cooper, chair of the IOF Committee of Scientific Advisors, says, "Bone health is important at all stages of life. I urge everyone to follow the recommendations provided by this report. Adequate calcium and protein, vitamin D and daily exercise are the three key ingredients that help to maximize bone development and growth during childhood and adolescence."

    "In adults they help maintain and improve bone mass and muscle strength. For seniors, exercise programmes should specifically include muscle-strengthening and balance training. Together with adequate protein intake and vitamin D supplementation, this has been shown to be of great benefit in reducing falls and resulting fractures. "
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  • Contact: L. Misteli
    info@iofbonehealth.org
    41-229-940-100
    International Osteoporosis Foundation
    Source:Eurekalert

    Page: 1 2

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