Years ago, when people spent more time outdoors and sunscreen was for wussies, vitamin D deficiency wasn’t that common. Exposure to sunlight was all your body needed to make enough vitamin D.

But times have changed and studies are finding that over 75% of Americans, young and old, are deficient in vitamin D. Consequently, we’re also seeing what happens to our bodies when we don’t get enough vitamin D, which is essential for a healthy immune system, strong bones and muscles and much more.

Recent studies highlight some of these effects of vitamin D deficiency:

Muscle Health

Researchers studying elite NFL football players found that lacking in vitamin D may increase the chance of muscle injuries.

Eighty percent of the football teams they studied had a vitamin D insufficiency. African-American players and players who suffered muscle injuries had significantly lower levels.

Other studies have found similar results in younger athletes as well.

Mobility and Falls Among Seniors

For older adults, vitamin D deficiency is associated with an increased risk of losing mobility and falls—two of the biggest fears among seniors for good reason.

Being physically active helps maintain general health and prevent many chronic illnesses such as cardiovascular disease and diabetes. Therefore, losing mobility may lead to an overall decline in health, loss of independence and the ability to enjoy life.

One study reported a 30% increased risk of mobility limitations for those older adults who had low levels of vitamin D, and almost a two-fold higher risk of mobility disability.

Vitamin D plays an important role in muscle function, so it is plausible that low levels of the vitamin could result in the onset of decreased lower muscle strength and physical performance, study authors explained.

Mobility problems often lead to falls--a leading cause of serious injury and the principle reason why older adults enter nursing homes. As many as 40% of people aged 65 and older living outside of nursing homes fall at least once a year, and up to 10% of those who fall will suffer fractures, lacerations, or head injuries.

After reviewing more than 50 clinical trials to assess the best way to prevent falls in older adults living independently at home, the U.S. Preventive Services Task Force found determined that exercise or physical therapy and vitamin D supplementation can help reduce the risk of falls in people aged 65 and older.

Although the report did not address vitamin D dosage, the American Geriatrics Society (AGS) call for people at increased risk for falls to take a supplement of at least 800 international units (IU) of the vitamin a day.

Are You Getting Enough Vitamin D?

The daily recommended amounts vary by age, so be sure to read this post and speak with your doctor if you think you might be lacking vitamin D.

With widespread deficiency in this nutrient, many doctors now check serum vitamin D levels during regular check-ups.

If you are deficient, vitamin D supplements are a quick and easy way to get your Vitamin D levels back to normal.

Sources:

Drug Store News

WebMd

Linus Pauling Institute

Drug Store News

Next to motor vehicle accidents, home accidents are responsible for more fatal injuries than any other cause amounting to 18,000 deaths and 13 million injuries each year. The five leading causes of death from home accidents are falls, poisonings, fires, suffocation and choking and drowning.

In support of National Home Safety Month, we’ve listed some of the top tips to help prevent the “fatal five.”

Falls

• Eliminate tripping hazards such as electrical cords toys, shoes, and other items on walkways and stairways. Clean up spills immediately.
• Have handrails on both sides of stairs and steps and make sure handrails extend from the top to the bottom of the stairs. (This includes outdoor stairs and steps.) If you have small children, install baby gates at the top and bottom of stairs.
• Have night-lights along stairways and hallways and in bedrooms, bathrooms, and other dark areas. Put bright lights over outdoor porches and walkways.
• Have grab bars and a non-skid mat or strips in your bathtubs and showers. Use bath rugs with non-skid backing.
• Purchase a sturdy stepstool with a handrail so you can reach safely. Be sure to follow ladder safety rules, which include proper angles and set-up on solid and level ground.
• Have window guards on upstairs windows to help prevent a child from falling out the window.

Poisonings

• Keep harmful household chemicals in an out-of-reach, locked cabinet.
• Never leave children alone with household products or medications. Most poisonings occur when the product is in use.
• Keep household medicines and poisonous products in their original, labeled, child-resistant containers.
• Install carbon monoxide (CO) detectors.
• Keep the number of your local poison control center near your phone, or program it into your speed dial. The national poison control center number is 1-800-222-1222. More...