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Diet & Nutrition

New Research on Probiotics and Bone Health

by Guest Blogger
written by Guest Blogger

I have good news for anyone who enjoys probiotic foods…

Your bones may be stronger for it!

As you may know, probiotics are helpful bacteria that boost your immune system, guard your gut against harmful invaders, and more. You can find them in fermented foods like yogurt, kefir (fermented milk), and even pickles.

And new research reveals a certain probiotic strain may help protect against bone loss.

Swedish scientists reported their surprising findings in the Journal of Internal Medicine. It was the first-ever human study of this particular probiotic’s effects on bone density…

A First-Of-Its-Kind Investigation

The scientists followed 70 osteopenic women, who were on average 76 years old, for an entire year. Half the women received lactobacillus reuteri 6475 (l. reuteri 6475), a special probiotic strain. The other half received a placebo.

The women taking l. reuteri 6475 mixed it into a drink and consumed it twice a day. Note that there were no significant differences in the baseline bone densities and other health readings between the two groups. And none of the participants took any bone loss medications.

The scientists measured changes in bone mineral density in each woman’s tibia (shin bone) after 12 months — and the results shocked them!

While both groups lost bone density, the placebo group lost nearly twice as much as the l. reuteri 6475 group.

This unique probiotic was the only difference between the two groups, and neither scientists nor the participants knew who was taking what — a gold-standard, double-blind placebo-controlled clinical trial!

So even though this study was relatively small, the strength of the study design lends weight to its findings.

The Takeaway

Researchers already knew volumes about the amazing health benefits of probiotics, but could they also be a key ingredient for bone health? This new study suggests l. reuteri 6475, at the very least, could be!

Interestingly enough, the researchers couldn’t pinpoint the mechanism for why the probiotic bacteria reduced bone loss. So further research is needed…

But in the meantime, consider including some probiotics in your diet. Your bones may see a small benefit — and your digestion and immune health may benefit too!

Author bio: Lara Pizzorno, MDIV, MA, LMT

Lara is the best-selling author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally”. She’s also a member of the American Medical Writers Association with 30+ years of experience and the Resident Bone Health Expert at AlgaeCal.

 

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Where Do Vitamins & Supplements Fit in Senior Care?
Diet & Nutrition

Where Do Vitamins & Supplements Fit in Senior Care?

by Richard Bitner
written by Richard Bitner

When you open the medicine cabinet or kitchen cupboard of the typical senior, you’ll find a collection of daily vitamins and supplements. Over the past several years, the American vitamin and supplement industry has experienced steady growth. Much of that growth has been driven by products marketed to seniors. Manufacturers use labels like “silver” and “platinum,” while claiming that vitamins play and essential role in senior care and elderly health.

But according to medical professionals, many of these products offer marginal benefits — if any at all. Doctors say that most seniors shouldn’t be getting their micronutrients in pill form. Nonetheless, they caution that some seniors may require supplements for certain micronutrients. And while they say that most seniors shouldn’t take vitamin supplements, they emphasize that vitamin intake plays a crucial role in elderly health.

Confused? You aren’t alone. Thankfully, it doesn’t take long to learn where vitamins fit in the wider picture of senior care and elderly health. Here’s the basic information that seniors and family caregivers should know about vitamins, supplements, and their role in senior care.

Vitamins & Senior Care

There’s a common misconception that as we grow older, our bodies need more vitamins to stay healthy. Generally speaking, this isn’t the case. Our bodies require most vitamins and minerals in the same doses throughout our lives. A 79-year-old’s recommended intake of vitamin C, vitamin E, and thiamin — to name a handful of examples — will be the same as the recommended intake for someone 30, 40, or 50 years younger.

There are, however, a small number of exceptions. These are nutrients that the body has harder time absorbing, processing, or producing on its own in old age. Seniors and senior care providers may need to pay special attention to the following seven vitamins, minerals, and nutrients:

  • Vitamin B6
  • Vitamin B12
  • Calcium
  • Potassium
  • Folate
  • Omega-3 acids
  • Fiber

 

But should seniors be taking supplements to hit their daily recommended dosage of these nutrients? According to medical professionals and senior care experts, the answer is no for most seniors. Unless an individual is suffering from a specific condition or a severe nutritional deficiency, a healthy diet is all seniors need to maintain healthy nutrition, including vitamins and minerals. Seniors and family caregivers can, in most cases, correct nutritional deficits through small adjustments in diet.

Here’s where things get a little bit murkier. In a perfect world, all of us would live healthy lifestyles, filled with physical activity and nutritious meals. In the real world, many of us struggle to make healthy choices. Healthy eating can be especially difficult for seniors. Age-related difficulties can make it harder to shop for fresh produce, and many seniors struggle to make nutritious meals on a regular basis. Without help from family caregivers or in-home senior care services, it may be more realistic for some seniors to get those vitamins in pill form.

So how should seniors and family caregivers approach vitamins and other supplements? Here are some basic best practices for you to follow:

  • Before purchasing vitamins or supplements, speak with a doctor or a nutritional specialist about whether it’s a good idea to increase the intake of these nutrients.
  • In cases where nutrient intake should be increased, check whether it’s better to increase intake through supplements, or whether changes in diet would be healthier.
  • Seniors who struggle with purchasing and preparing nutritious meals should consider asking family members for help with grocery shopping, meal planning, and meal preparation.
  • If family members cannot provide assistance with the above tasks, consider hiring an in-home senior care service to cover these activities on part-time or full-time basis.

 

Do you have a loved one who could benefit from senior care assistance with nutrition, grocery shopping, and meal preparation? You’ll find the assistance you need with your local Visiting Angels®. Call 800-365-4189 today or find your local Visiting Angels office to learn more.

Note: Visiting Angels does not provide medical care. All information contained in this article should be considered advisory only. If you are concerned about a loved one’s health or that they may have vitamin deficiencies, please contact their health care professional.

Where Do Vitamins & Supplements Fit in Senior Care?

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Diet & Nutrition

Five Super Nutrients That Help You Age Well

by Kimberly Johnson
written by Kimberly Johnson

sdsdfasParents often use the adage “You are what you eat!” to encourage children to make healthy food choices, but the saying is equally true for mature adults. Providing your body with a variety of nutrients lets you feel your best, and may even prevent disease and help you live longer.
Allison Tannis is a nutritionist, author and professional consultant. She believes that aging well means eating well. She recommends these five super nutrients to help baby boomers and older adults age well and stay healthy.

1. Omega-3s

“It can be hard to see fat as healthy, but omega-3 fatty acids are potentially one of the most important nutrients for our health,” says Tannis. “Omega-3 fatty acids are vital to the maintenance and function of our eyes, brain and nervous system – parts of us that start to weaken with increasing age. In addition, these healthy fats have great ability to fight inflammation that is the cause of painful joints, cardiovascular disease and even wrinkles.”
How can you get your daily dose of 1 to 2 grams of omega-3s, as recommended by the American Heart Association? Wild-caught fish like salmon, sardines and Arctic char are good sources of omega-3s. Plant sources of omega-3s include flax, chia and hemp. It can be difficult to get enough omega-3s from food sources, so supplements are a good alternative.
“Every morning I wake with the best intentions of eating healthy, but then life can get in the way,” Tannis says. “Using daily supplements ensures my body gets all of the essential nutrients it needs to be at its best. I take Nordic Naturals fish oils, available in liquids, soft gels and even an effervescent drink.”

2. Vitamin D

“Vitamin D is really only available to us from the sun,” explains Tannis. “Sure, there are foods such as milk and orange juice that have added vitamin D. For some, these foods are a great choice, but for others, it can be hard to ensure you’re getting enough of this essential vitamin through fortified foods.”
Older people are prone to vitamin D deficiency, and therefore, may experience muscle weakness or impaired intestinal absorption. Tannis suggests that everyone, no matter their age, consider a vitamin D supplement if diet and sun exposure aren’t adequate. From tasteless liquid drops to pills that combine multiple nutrients, there are a variety of options for vitamin D supplementation.

3. Probiotics

“Probiotics fight inflammation, promote digestive health and much more,” says Tannis. “With age, there is a decrease in the most prominent probiotic in the colon, Bifidobacteria, leaving the colon prone to inflammation, which increases the risk of disease and discomfort.”
Foods like kefir and yogurt are common sources of probiotics, but often it’s not enough to get the full benefits. Probiotic supplements are a great way to maintain and rebuild probiotic levels in your digestive tract. “Seek out one with lots of different probiotic species,” recommends Tannis. “You’ve got hundreds of kinds of probiotics in you. Each probiotic offers its own unique health benefits to your body, so having lots of different kinds in your system can help your body be at its best.”

4. Green foods

“Greens are packed with more nutrients per bite than almost anything else on your plate. They are full of vitamins, minerals, antioxidants, enzymes and more,” says Tannis.
What green foods are the best?
“The best greens to eat are the ones you like – you don’t have to hate your food. Love your food! Choose some greens that you enjoy and then, once a week, try something outside your comfort zone,” Tannis suggests. “If you simply can’t stomach enough greens, there are plenty of powders available, from simple single ingredient products to complex formulas.”

5. Multivitamins

No matter what your age, eating a balanced diet provides your body with plenty of nutrients. “Try to ensure that at some point each day you enjoy foods from each color of the rainbow, and artificial coloring doesn’t count,” says Tannis.
Taking a multivitamin is one way to ensure your body has the minimum amounts of the essential nutrients it needs each day to function properly. If you are considering a multivitamin, look for one that is designed for your age, activity level and gender. –
“Food hasn’t changed, even though it feels that everyone is telling you something new about it,” says Tannis. “Enjoy a well-balanced diet, rich in colorful fruits, vegetables, nuts, seeds, beans, whole grains and fish. Nutrition really can be easy to swallow.”

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