Women's Health Over 70
Exercise and nutrition continue to be keys to good health
- by Ed Main and the Adora Calcium team
Strong or frail, exercise & good nutrition remain important for older women. America is aging, and every woman should understand how lifestyle, physical and emotional changes associated with aging directly affect bone health.
Nutrition
Most experts agree that obtaining proper nutrition is best achieved through food sources. Unfortunately, many Americans fail to consume the necessary daily levels of many needed vitamins and minerals. Calcium and vitamin D, among other nutrients, are important for maintaining bone health. In addition, seniors face their own set of unique nutritional complications.
Challenges
Whether you are 70, 90, or beyond, you are likely to face distinct nutritional challenges. As we age, our diets change, sometimes by choice, often times due to circumstances beyond our control. Poorly fitting dentures or missing teeth can easily cause seniors to forgo important foods that are difficult to chew. Avoiding dairy products is also common due to indigestion, gas or constipation.
The ability to absorb and utilize nutrients may be compromised as we age. While some women once struggled to reduce their caloric intake, they may now find that consuming more calories is critical for their health.
Adverse reactions from medications can cause seniors to avoid certain foods as well. Some medications can affect taste or appetite. Other medical problems, such as arthritis and stroke, can make it difficult, if not impossible, to cook, shop, or even lift a fork.
One of the hardest parts about aging is losing loved ones. After years of enjoying meals with a loved one, eating may become a reminder of loss. This can result in irregular eating habits and poor nutrition.
As a precaution to skin cancers, older woman frequently stay out of the sun. Yet, it is sunlight that triggers the body to produce its own vitamin D, critical for regulating calcium levels and for maintaining bone health.
The Role of Vitamin & Mineral Supplements for Seniors
Vitamin and mineral supplements may thus play an important role in assuring proper nutrition. Studies indicate that vitamins and minerals such as calcium, vitamin D and the B vitamins may be very beneficial for seniors. Because metabolism often slows down as a person ages, it can take the liver longer to eliminate drugs and vitamins. The effect of some vitamin supplements, therefore, may be intensified so regulation is important. For instance, dosage levels of vitamin A, which might be harmless in a younger adult, could be toxic in an elderly patient.
Overall, experts are increasingly recommending extra vitamin and mineral supplements as we age. Consulting your physician and continuing to educate yourself (see resources below) is vital.
Weight-Bearing or Strength Building Activity
Your bones are a living and changing part of your body. Like your muscular and cardiovascular systems, your bones are healthier when they are active.
Most people are aware that activities such as swimming and walking are heart-healthy and important for maintaining cardiovascular health. When considering bone health, however, weight-bearing or strength training exercises play the vital role. In a study of women aged 50 to 70, women who did strength training gained 1% more bone density in the hip and spine and their balance improved by 14%. Women that did not lift weights actually lost 2.5 % bone density.
Just 30 minutes of weight-bearing exercise a day benefits your bones, heart, muscles, coordination and balance. Those 30 minutes don't need to be done all at once either; it is equally as valuable to do 10 minutes at a time. Tailoring your exercise program to fit your own level of ability and special needs is important. Most elderly people, even those 85 and over, and those with illnesses or disabilities, can take part in moderate exercise programs. The American Academy of Orthopaedic Surgeons offers recommendations on strength-training exercises for those 60 and older.
If you already have osteoporosis, you might wonder whether you should exercise at all. Generally speaking, the answer is YES, but ALWAYS speak to your doctor to learn what types of exercises you can do safely. Preserving and improving your bone density, in addition to strengthening your back and hips, is important.
Exercise Tips:
- Check with your health care provider before you start any exercise program.
- Don't over do it. Start slowly and gradually build your stamina and strength.
- Combine several different weight-bearing exercises and vary your schedule.
- As you build strength, increase resistance or weight, rather than repetitions.
- Drink plenty of water when exercising, especially during the summer months and in hotter areas of the country.
- Combine weight bearing and resistance exercise with aerobic exercises to help improve your overall health.
- Use a light stretching routine before and after exercise; this will help prevent injury and maintain flexibility.
Taking Control
Whatever your physical condition, you can take a proactive role in your own health. Educate yourself and work with your healthcare providers to determine an appropriate course of treatment when injury or illness occurs. Because taking control begins with actively educating yourself, we have provided a few web sites addressing nutritional and exercise issues related to seniors:
RESOURCES
Seniors & Nutrition
MedlinePlus: Nutrition for Seniors
Nutritional Guidelines for Seniors (70+), Medical College of Wisconsin
A Senior's Guide to Good Nutrition, Vegetarian Resource Group
Seniors.org of the Congress of California Seniors
Senior Exercise
Medline Plus: Exercise for Seniors
Exercise: A Guide from the National Institute on Aging (PDF)
Live long and healthy!
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