It is difficult to get all the vitamins and minerals we need from our food unless we are eating wholesome meals that include plenty of fresh produce. Most of us eat a lot of processed and packaged food, which may not be rich in nutrients. Therefore, we can benefit from dietary supplements and also green powders for our daily nutritional allowance.

However, consuming excess fat-soluble vitamins [vitamin A, D, E and K] may lead to hypervitaminosis. This is because these vitamins get absorbed in the body through our intestines, and are more likely to get accumulated.

Water soluble vitamins [vitamins B and C], on the other hand, are required on a daily basis as the body does not store them. So, supplementing your intake of these vitamins does not cause any harm, except that they may interfere with the absorption of certain medications like ones used for Parkinsonism.

You do not need vitamin supplements, only if you are eating a balanced diet on a daily basis.

Are dietary supplements like calcium a must after 45, especially for women?

Yes. After 45, most women are post menopausal. In this stage, the lack of oestrogen in their bodies prevents absorption and utilisation of calcium increasing their chances of osteoporosis.

Moreover, with age, the production of hydrochloric acid in the stomach decreases, which further affects calcium absorption. And about 40 % post menopausal women are severely deficient in hydrochloric acid. Calcium supplements reduce the risk of bone loss in post menopausal women by about 50 %.

Daily intake of calcium [1000mg] and vitamin D [400IU] supplementation is an essential component to prevent osteoporosis and bone fracture. People with high calcium intake also have a reduced risk of colorectal cancer and intestinal polyp.

In addition to supplementation, women above 45 years of age should not consume high phosphate processed food, meat and fizzy drinks to prevent the deleterious effects of calcium on their hearts. Further, they should also avoid eating a diet rich in phytic acid [bran of whole grains], sodium, coffee, cocoa, soybean, sugar, cashew, beans and spinach as it hampers availability of calcium.

They should also check their serum calcium, phosphorus and vitamin D levels at regular intervals.

What are the benefits of taking dietary supplements?

Dietary supplements offer many benefits.

1. They contain vitamin C, which helps the body absorb iron and promotes healing of wounds.
2. They contain vitamin D, which helps the body absorb calcium that is required for strong bones and teeth.
3. They contain vitamin B12 that is required to produce red blood cells.
4. They contain calcium, which strengthens the bones.
5. They have potassium that facilitates proper functioning of the kidneys.
6. They have omega-3 fatty acids, which are good for the heart.
7. Some supplements contain herbs such as St. John’s Wort [treats mild to moderate depression], garlic [reduces blood pressure and cholesterol], dandelion [helps digestion and cleansing of the liver], chamomile and lavender [calm the nerves].

What are the risks of taking supplements?

The calcium in the supplements can meddle with some heart medications; the ones with magnesium can hamper furosemide, a diuretic; vitamin K can interfere with blood thinners; and St. John’s Wort can interfere with some antidepressants and birth control pills.

Taking a vitamin supplement daily without knowing if you are deficient in any vitamin can be harmful for your health.

Consuming vitamin A in excess can cause blurred vision, headaches, hair loss, and liver damage; vitamin B6 in excess leads to difficulty in walking and numbness in the hands; extra vitamin D in the body can cause a build up of calcium deposits, which may interfere with functions of the muscle, even the heart muscle.

Is it okay for children to take supplements?

Kids who eat a balanced diet should get all the vitamins and minerals they need from the foods they eat, so supplementation in usually not necessary.

Encourage your child to eat plenty of fresh fruits, vegetables, whole grains dairy products and healthy fat sources like nuts and seeds. You can even include breakfast cereals, breads and juices fortified with vitamins and minerals in their diet.

Claims by dietary supplements such as improved brain function or immune system function are usually unsustainable.

Which vitamins can I safely take on my own?

Water soluble vitamins [B vitamin and C] as with them there is a less chance of toxicity. Remember, do not take fat-soluble vitamins without medical guidance.

How do I find out if I am lacking in any mineral/vitamin?

Your healthcare provider will help you find out if you have a nutrient deficiency. If you have, you are likely to experience some symptoms [refer table].

The post Supplements: The daily dose appeared first on Complete Wellbeing.

As we age, our bodies fail to function as they used to when we were younger. For most, illness is not even a consideration. So when our bodies start showing some symptoms, we fail to understand them. Being prepared is half the battle won. Here’s what we all should know.

Watch out for these symptoms

Delirium

Approximately one third to half of the elderly patients suffer from altered sensorium [confused state or delirium]. The presence of altered level of consciousness, easy distractibility, irrelevant talk, illogical flow of ideas, failure to recognise near ones and agitational behaviour should indicate to the relatives to seek proper medical advice as early as possible.Delirium indicates diffuse brain dysfunction and is associated with four classes of diseases:

1. Primary brain diseases such as brain infection, tumour or stroke.
2. Systemic illness that secondarily affects brain functions including heart disease, liver dysfunction, kidney failures. Lung problems leading to low oxygen or high carbon dioxide level, low or very high blood sugars, electrolyte imbalances and anaemia.
3. Intoxication or drug overdoses.
4. Withdrawal from dependency producing agents like alcohol, barbiturates and benzodiazepines [sleeping pills].

Breathlessness

The second most common clinical presentation is breathlessness and chest pain. These symptoms are most commonly associated with heart and lung dysfunction requiring urgent hospitalisation.

Digestive dysfunctions

Diarrhoea and vomiting leading to dehydration, kidney failure and electrolyte imbalance feature next on the list. Most of the time a decreased ability to recognise or express thirst and limited access to water worsen the situation. On the other hand, poor dietary intake, chronic constipation and laxative abuse makes them susceptible to intestinal obstruction leading to acute abdomen [a sudden, severe abdominal pain that is less than 24 hours in duration requiring immediate medical attention].

Urinary problems

Symptoms arising from dysuria [painful urination], increased frequency to failure to retention urine are all a possibility.

Falls

Accidental falls may cause fractures.

Know the challenges involved

Elderly patients are a challenge to clinicians because of their decreased physiological reserve. Though they often develop symptoms at an earlier stage of the disease, the advantage is lost because of two factors:

1. Symptoms may show later, if there is a function limitation in another system. For instance, if a senior citizen has arthritis, she may not experience classical heart disease-related symptoms of breathlessness and chest pain during physical activity because arthritis has restricted her movements.
2. There is a change in pattern of illness that occurs with age.

Detect the pattern

There are some classic variations in how elders will react to illnesses. These are as follows:

1. Seniors consider feeling unwell to be a natural and an unavoidable part of ageing. So they often tend to live with the symptoms without revealing them. If they convey their discomfort early, the treatment can start in time.
2. Many have hearing and vision problems which hinder effective communication. So they tend to get agitated.
3. With age come a host of problems such as reduction in the effectiveness of cough, diminished gag reflex, difficulty in swallowing, and decreased immunity. This exposes them to the risk of aspiration pneumonia if they lie down for prolonged periods.
4. The reduced muscle mobility may cause contractures, pressure ulcers, and deep vein thrombosis. Functional faecal and urinary incontinence are other problems faced.

Special consideration

It is essential to provide coordinated care typically by physicians, nurses, physiotherapist, dieticians and social workers. Elderly patients with complex conditions should seek treatment from a geriatrician.

The current disease-orientated model of acute medical care promotes a sequential approach to diagnosis and treatment that generally ignores the practice of restorative care until the patient is discharged from the hospital. In case of frail elderly, this approach may lead to decline in functional abilities despite effective treatment of acute medical illnesses.

The high rate of psychological decompensation [inability to maintain defence mechanisms in response to stress] in the hospitalised elderly may lead to excessive bed rest with accompanying loss of mobility, muscle atrophy contractures, pressure sores, greater tendency to fall, incontinence, anorexia, constipation, and lack of motivation.

This has been called “Cascade of illness and functional declines” since the physiological characteristic of aging population include both a decreased functional reserve and large individual variation. Medical management should centre on individualised treatment plans that incorporate maintenance of functional status, protection from the hazard of immobility and low risk of complication from treatment.

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