Monitor hormone and vitamin levels, bone strength to stay healthy when you grow old, suggests expert

Healthy ageing tips: Regularly tracking Vitamin D levels can also help in early detection of potential risks, thus preventing old age complications such as osteoporosis, muscle weakness, fatigue and mood changes (Image: Pexels)

If you want to live independently and maintain your quality of life when you grow older, it is important that you stay healthy and fit. Balanced vitamins, bone minerals, and hormones are factors that will ensure you age healthy. Shortages, or even excesses, here can have a direct impact on your body's ability to move, your brain's condition and overall health.

According to Dr Hardip Dharsandia, Chief of Laboratory, Metropolis Healthcare Ltd., (Rajkot), regularly tracking Vitamin D levels can also help in early detection of potential risks, thus preventing old age complications such as osteoporosis, muscle weakness, fatigue and mood changes.

Healthy ageing tips

Proactive monitoring is not only a medical requirement but a key to independent and confident living well into later years. The following is how each has a role:

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1. Bone Health (Density and Strength)

• Osteoporosis and Fractures: Reduced bone density (osteoporosis) is prevalent with aging, particularly in women who are post-menopausal because they have lower levels of estrogen. Fracture is more probable because of weak bones, particularly hip fractures, which tend to result in a tremendous loss of independence and long-term care.
• Mobility: Good bones, joints, and muscles are needed for mobility, balance, and avoidance of falls.

• Vitamin D: Essential for calcium absorption and bone health. Deficiency of this vitamin has been associated with osteoporosis, muscle weakness (sarcopenia), and fall risk. Keeping at adequate levels has a direct impact on mobility and lowers the risk of fracture.
• Vitamin B12: Deficiency is very prevalent among older adults, generally because of impaired capacity to absorb it from food sources. Low B12 may result in:
• Neurologic issues (e.g., numbness, tingling, walking difficulties).
• Cognitive impairment (e.g., memory loss, confusion), which can cause or exacerbate dementia symptoms.

3. Hormone Levels

• Hormones regulate much of what happens in the body that diminishes with age. Monitoring and, in some cases, managing these levels can make a tangible difference in an older adult's health and independence.
• Sex Hormones (Estrogen and Testosterone)
• Bone Density: Decline of estrogen (in women) is a main contributor to bone loss and osteoporosis.
• Testosterone also helps maintain strong bones and muscles.
• Muscle Strength and Mass: Decreasing levels are a cause of loss of lean muscle mass (sarcopenia), resulting in weakness and decreased mobility.
• Thyroid Hormones: Disharmony (hypothyroidism or hyperthyroidism) may cause fatigue, altered metabolism, weakness, and mood disturbances, all hindering an active, independent lifestyle.
• Other Hormones (i.e., Growth Hormone, Melatonin, Cortisol): They can be influenced to change energy, muscle mass, sleep, and overall resilience to stress and illness.

• Maintain Mobility: Strong muscles and bones avoid falls and enable daily activities of living (ADLs) such as walking, bathing, and cooking.
• Maintain Cognitive Function: Adequate vitamins, especially vitamin B₁₂, along with balanced hormones, help preserve brain health, memory, and cognitive performance.
• Prevent Disability: Early identification of deficiencies or imbalances can ward off disorders (such as osteoporosis or neurologic trauma) that develop into requirements for dependent care and delay the requirement for custodial care.

1. How can I maintain bone health as I age?

Regularly monitor Vitamin D levels, ensure adequate calcium intake, and engage in weight-bearing exercises to maintain bone density and reduce the risk of fractures.

2. Why is Vitamin D important for older adults?

Vitamin D is crucial for calcium absorption and bone health. Its deficiency can lead to osteoporosis, muscle weakness, and increased fall risk.

3. What role do hormones play in healthy ageing?

Hormones like estrogen, testosterone, and thyroid hormones regulate bone density, muscle mass, and overall metabolism. Monitoring and managing these can support independence and vitality.

4. How can Vitamin B12 deficiency affect older adults?

Vitamin B12 deficiency can cause neurological issues (e.g., numbness, walking difficulties) and cognitive impairments (e.g., memory loss, confusion), impacting independence and safety.

5. What steps can I take to prevent disability as I age?

Proactively monitor and address deficiencies in vitamins and hormones, maintain strong muscles and bones, and ensure cognitive health to prevent disorders requiring dependent care.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.