even at age 94 you may maintain healthy legs with just one vital vitamin losing muscle strength particularly in the legs is one of the main problems we encounter as we age simple everyday activities like standing up walking and climbing stairs may become extremely difficult as a result according to statistics Falls are the main cause of injury among seniors with one in four persons over 65 experiencing one each year here's the good news though you are able to defend yourself even at age 94 there is one vital vitamin that is crucial to maintaining strong stable and resilient legs your muscles will deteriorate more quickly if you don't receive enough of it however you can preserve your freedom and Mobility for many years to come if you make sure the levels are appropriate what exactly is this vital vitamin and why is it so crucial for the health of the elderly let's get started nutrient d is a necessary nutrient for strong legs vitamin D is typically thought of in relation to bone health however muscle strength and Mobility are equally vital vitamin D insufficiency has been linked to muscle weakness balance issues and an increased risk of Falls according to research which is a risky combo for senior citizens vitamin D supplement users were 23% less likely to fall than non-users according to a study published in the journal of the American geriatric Society low vitamin D levels were associated with weaker leg muscles and slower walking speeds in older persons according to another study published in the journal of clinical endocrinology and Metabolism the body finds it difficult to absorb calcium when vitamin D levels are low which gradually weakens bones and muscles nearly 50% of persons over 80 suffer from sarcopenia an age related loss of muscle mass that can be accelerated by this simply said staying active as you age avoiding Falls and preserving strong legs all depend on vitamin D how many elderly people suffer from vitamin D deficiency the prevalence of vitamin D deficiency is surprisingly High particularly among elderly persons some startling statistics are revealed by studies the vitamin D levels of more than 60% of seniors are inadequate survey of the national health and nutrition examination serious Falls and fractures are twice as common in older persons with low vitamin D levels clinical endocrinology and Metabolism Journal hip fractures are 22% less common in women over 65 who use vitamin D tablets Journal of New England medicine seniors need to take particular care to make sure they get adequate vitamin D since as they age their body's capacity to manufacture it from from sunlight is diminished indicators that you may be vitamin D deficiency maintaining healthy bones promoting immune system function and sustaining muscular function all depend on vitamin D but a lot of individuals don't receive enough of this essential nutrient which might cause health problems these typical symptoms could point to a deficit muscle weakness is one of the most noticeable signs of insufficient vitamin D a lack of vitamin D which is essential for healthy muscle function may be the cause of your legs feeling weak or unsteady all the time especially when you stand up or walk frequent Falls may also be caused by this Frailty because it's more difficult to maintain stability when you have poor balance and weak muscles because their vitamin D levels normally decrease with age older persons are especially vulnerable bone discomfort especially in the legs joints or lower back is another important sign without adequate vitamin D bones May weaken and become more prone to pain or discomfort because vitamin D AIDS in the body's absorption of calcium furthermore it could indicate a shortage If You observe that your wounds heal slowly lack of vitamin D can slow down the healing process and raise the risk of infections because it is necessary for tissue repair leg cramps or spasms are another possibility particularly at night a lack of vitamin D can result in frequent cramping which can interfere with sleep and impair general movement since it helps control muscular contractions you should speak with a healthc care provider if you are exhibiting any of these symptoms if your vitamin D levels are low it can be verified with a straightforward blood test to restore ideal levels your doctor can advise taking supplements changing your diet or getting more sun exposure one of the best methods to increase vitamin D intake is to conin more sunlight sunlight exposure causes your skin to naturally manufacture vitamin D but as you get older your Skin's ability to turn Sunshine into Vitamin D decreases making deficiencies more likely try to spend 20 to 30 minutes outside in direct sunlight at least three or four times a week to increase your vitamin D levels midday when the sun's rays are at their greatest between 10:00 a. m. and 2:00 p.
m. is the ideal time for vitamin D production you could not get enough sun exposure if you reside in an area with long Winters or a lot of cloud cover in these situations a vitamin D lamp can help simulate natural sunlight and promote the production of Vitamin D it becomes even more crucial to rely on dietary sources and supplements to maintain appropriate vitamin D levels if it is difficult to get adequate sunlight two consume meals high in vitamin D in including foods high in vitamin D in your diet will help raise your levels and promote General Health even though food may not be enough to meet your body's demands fatty fish like salmon mackerel sardines and tuna are among the best food sources of vitamin D about 570 international units of vitamin D or the majority of the daily requirement are found in a 3.
