Elderly Parents Fall Like Crazy (5 Odd Solutions – Part 2)Posted: November 20, 2012
Written by Will Blesch, Copyright 2012
So, yesterday I began talking about muscle weakness issues faced by the elderly. In my last posting, I talked about how the CDC notes that, “Each year, one in every three adults age 65 and older falls.” And, then I went on to talk about the risks of those falls and I mentioned the first muscle weakness remedy older folks can begin using to counter those risks.
And, I wasn’t talking about bodybuilding supplements either.
The first remedy for muscle weakness I touched on was Nutrition Management.
I suggested that elderly parents, senior citizens etc. include in their daily diet high protein foods, such as meats, poultry, fish, eggs, dairy, seeds, nuts, legumes, granola, oat flakes and wheat germ.
But, really there’s so much more to it than this. For instance, in order to properly function, muscles also require the presence of several B and E vitamins in the diet in sufficient amounts. You don’t get enough? Voila! Your muscles can become weak.
B vitamins, such as vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B6 (pyridoxine) and vitamin B12, are found in leafy green vegetables, meat and dairy products. Eggs, fish, grains and nuts are also good sources of B vitamins. Good sources of vitamin E are grains, sunflower seeds, almonds, nuts and spinach.
You don’t have to be a senior citizen in order to begin benefiting from eating this stuff. These are healthy foods, period.
The answer is that these are also essential for efficient muscular function. They must also be included in regular and consistent amounts in the diet. Foods rich in calcium include dairy products, tofu, almonds, spinach, broccoli, beans, and sesame seeds.
(Just as a side note, I talked with a young teenage kid recently who thought he could basically get all the benefits of eating healthy foods by just popping some bodybuilding supplements and building his muscle mass. He even told me he eats total junk! It amazed me that he had such an ignorant view, so I totally had to set him straight.)
Foods rich in magnesium include almonds, spinach, sesame seeds, pumpkin seeds, broccoli, tofu, beans, brown rice and grains.
Foods rich in manganese include nuts, rice, wheat, oat bran, sesame seeds, sunflower seeds, dark chocolate and shellfish.
Sometimes, these minerals can be a bit hard for the body to absorb directly from foods, and in these cases you may need to use supplements. (Again, not bodybuilding supplements. That’s not what I am talking about here.) Don’t be afraid to go online and Google “discount supplements” though. You’ll find some decent minerals and vitamins you can use to help absorb those nutrients you’re missing.
Making sure to do what you can to avoid muscle weakness is important. As I said in my last posting, I have a grandfather that fell and broke his hip. Many times that has to do with muscle weakness…so to increase physical strength and decrease muscle weakness…beefing up on your nutrition is essential.
Next time! We’ll talk about some wild and wacky herbal remedies for muscle weakness that many senior citizens and people in general simply don’t consider.