More from Dr. Woliner

[Guest guest]

Docs:

Another health tip from Dr. Woliner.

Lyndon McGill, D.C.

EvolvHealth Wellness Advisory Council Member

Salem, Oregon

www.SalemSpineClinic.com

www.EvolvingDaily.com

One Simple Step to Help You Stay Independent

When I talk to my mature patients, a few fears come up over and

over. Memory problems and mental confusion are common fears.

Another one is independence.

We spend so much of our lives focused on building independence.

Your first day of school… getting your driver’s license… going off

to college or work… “Pulling our own weight” is a life-long goal

for most of us.

That’s why losing your independence – perhaps having to move in

with a family member or into an assisted living facility – is such

a big deal. We think of it as a failure.

Of course, it isn’t a failure. But knowing that probably doesn’t

help. What most mature adults want is a way to keep their

independence.

And there’s one simple step you can take to help you do just

that.

In 2007, a team at Wake Forest University looked at the

relationship between physical performance and a certain nutrient.

Out of 976 people over 65, more than half the men – and almost

three-quarters of the women – didn’t get enough of this nutrient.

People with low levels of this nutrient had a weaker grip. And

the men with low levels showed overall worse physical

performance.1

Last year, researchers in Ontario reviewed studies on this

nutrient. They discovered that the evidence was convincing. People

who don’t get enough of this nutrient are weaker. And as they get

older, they show poorer balance than people who get enough.2

A review from s Hopkins University had similar results. Study

after study linked mature adults getting too little of this

nutrient to a greater risk of falls.3

What’s even worse, you need this nutrient to build strong bones.

So you’re not just more likely to lose your balance if you’re

short of this nutrient... you’re also more likely to break bones.

And that can easily put an end to your independence.

A brand-new study from the Wake Forest team underlines this

point.

They followed 2,099 mature adults for six years. At the beginning

of the study, all the volunteers were fairly healthy. They could

also walk a quarter-mile, climb stairs and perform day-to-day

tasks without any trouble.

After six years, the team compared their volunteers again. Those

with low levels of the nutrient we’re discussing were 30% more

likely to have lost their mobility.4

And when you can’t get around on your own, it isn’t easy to

remain independent.

So what is this remarkable nutrient? It’s vitamin D. I’ve seen

many studies that show Americans simply don’t get enough of this

important nutrient. But you can get plenty with ease. In fact, for

much of the year, you can make your own.

For half the year or more, simply getting out into the sun on a

daily basis – for as little as 20 minutes – can provide all the

vitamin D you need in a day. And you need plenty.

The government says mature adults should get 800 International

Units (IU) per day… or the amount in 8 cups of milk. But many

experts put the number you need much higher. That’s because the

government number only covers bone health, and not vitamin Ds

other benefits.

Aim for at least 1,000 IU a day. In the winter – or if you can’t

get into the sun enough – consider taking a vitamin D3 supplement.

It just may be the best insurance you can get to help you hold on

to your independence.

Yours in continued good health,

Dr Woliner, M.D.

1 Houston, D.K., et al, “Association Between Vitamin D Status

and Physical Performance: The InCHIANTI Study,” J Gerontol A Biol

Sci Med Sci. 2007; 62(4): 440-446.

2 Muir, S.W. and Montero-Odasso, M., “Effect of vitamin D

supplementation on muscle strength, gait and balance in older

adults: a systematic review and meta-analysis,” J Am Geriatr Soc.

Dec 2011; 59(12): 2291-2300.

3 Kalyani, R.R., et al, “Vitamin D treatment for the prevention

of falls in older adults: systematic review and meta-analysis,” J

Am Geriatr Soc. Jul 2010; 58(7): 1299-1310.

4 “Older Adults May Need More Vitamin D to Prevent Mobility

Difficulties,” Wake Forest Baptist Medical Center. May 29, 2012.