* This transcript was created by voice-to-text technology. The transcript has not been edited for errors or omissions, it is for reference only and is not the official minutes of the meeting. [00:00:06] GOOD AFTERNOON EVERYBODY. I'M PLEASED TO, UM, WELCOME CHRIS DRUMMOND TODAY. SHE, UM, WORKS FOR THE COUNTY WITH THE DEPARTMENT OF SENIOR PROGRAMS AND SERVICES. SHE'S A REGISTERED AND CERTIFIED DIETICIAN AND COORDINATOR OF NUTRITION, HEALTH AND WELLNESS, UM, FOR THAT DEPARTMENT. OKAY, SO SHE'S GONNA GIVE US SOME HELPFUL HIPS, HINTS TO , COULD USE THAT TOO. WE NEED SOME HELPFUL HIPS, UM, TIPS TO PREVENT FALLS AND INJURIES. OKAY. THANK YOU EVERYONE. UM, THANK YOU ANNE, FOR ALLOWING ME TO PRESENT AND THANK YOU FOR BEING HERE. THIS IS SUCH AN AMAZING CROWD. UH, I'M SO GLAD THAT YOU GUYS WERE ABLE TO COME OUT AND AS ANNE HAD DESCRIBED OR INTRODUCED ME, UH, I'M CHRIS DRUMMOND. I AM THE NUTRITION COORDINATOR AT THE WESTCHESTER COUNTY DEPARTMENT OF SENIOR PROGRAMS AND SERVICES. OUR OFFICES, UM, FUND THE NUTRITION PROGRAMS, AND I'M SURE YOU MIGHT BE FAMILIAR WITH THEM. THERE'S ONE IN DOBBS FERRY AND ONE IN TARRYTOWN. UM, SO IF YOU ARE A SENIOR AND WANNA PARTICIPATE IN THAT NUTRITION PROGRAM, YOU'RE MORE THAN WELCOME TO ATTEND. UM, WITHIN MY UNIT, JUST TO GIVE YOU AN OVERVIEW, WE NOT ONLY DO THE FUNDING, WE ALSO DO PRESENTATIONS LIKE THIS TO OUR SPEC, UH, TO OUR SENIORS WITHIN THE COUNTY. UM, YOU, WITH YOU, YOU HAVE THE PRESENTATION. UM, UNFORTUNATELY I DIDN'T REALIZE THE BACKGROUND WAS SO BAD, AND MY BACKGROUND IS IN BLUE. MY PRESENTATION IS IN BLUE, SO IF YOU CAN'T FOLLOW ON THE, ON THE SCREEN, YOU HAVE IT IN FRONT OF YOU. AND IT'S THE, AND IT'S THIS PRESENTATION. THANK YOU. AND THEN ALSO I, OH YEAH, HOLD ON. SORRY. THANKS. HOLD ON THAT. OKAY. AND THEN ALSO, UM, I PUT TOGETHER A LITTLE PACKAGE OF ALL THE PREVENTION AND SCREENING TIPS THAT YOU COULD LOOK AT. IF YOU THINK YOU ARE AT A FALSE RISK TOGETHER WITH A PACKAGE. I'VE ALSO GIVEN YOU A, UM, PLASTIC. WE CALL THIS A DOOR HANGER. AND IF YOU LOOK THROUGH THE DOOR HANGER, IT IS, IT CONTAINS ALL YOUR RELEVANT INFORMATION. UM, THIS IS SOMETHING THAT I SAY IS VERY IMPORTANT, ESPECIALLY IF YOU LIVE ALONE OR YOU KNOW, YOU LIVE WITH A PARTNER WHO MIGHT BE, UM, MIGHT HAVE SOME MEDICAL ISSUES. UM, IT TELLS YOU TO COMPLETE THIS, HOW TO FILL OUT THE INSTRUCTIONS. IT'S YOUR INFORMATION, YOUR MEDICAL INFORMATION, UH, YOUR DOCTOR'S INFORMATION, EVEN YOUR INSURANCE MEDICATIONS, AND YOUR EMERGENCY CONTACT. UH, THIS USUALLY SHOULD BE KEPT IN A PLACE, IDEALLY BEHIND YOUR BEDROOM DOOR. IN THE EVENT THERE'S AN EMERGENCY, THE EMRS KNOW WHAT TO LOOK FOR AND WHERE TO LOOK FOR THIS. SO IN THE EVENT THAT YOU CANNOT SPEAK AND ADVOCATE FOR YOURSELF, THIS IS A GOOD ADVOCATING, UH, FORM. AND THEN THE SECOND PIECE OF, UH, ITEM THAT I PUT IN THE PACKAGE WAS THIS LITTLE SHEET. I DON'T KNOW IF YOU'RE FAMILIAR WITH IT, BUT IT'S MORE LIKE A SAFETY BLANKET, ESPECIALLY IN COLD WEATHER. IF YOU HAVE AN EMERGENCY KIT IN YOUR CAR, YOU COULD PUT THIS IN THERE IN THE EVENT YOU GET STUCK IN COLD WEATHER AND YOUR CAR DOESN'T HAVE HEAT OR YOU DON'T, YOU KNOW, YOU WON'T, UM, FREEZE OR GET COLD. YOU COULD USE THIS THERMAL BLANKET. UM, AT THE END OF MY PRESENTATION, I'LL HAVE A FEW MINUTES FOR ANY QUESTIONS, UM, THAT YOU MAY HAVE. SO, MOVING ON, I WANT TO TALK ABOUT WHAT IS THE FALL AT, AT AN AGE WHERE WE ARE ALSO SUSCEPTIBLE TO FALLS. FALLS OCCUR WHEN YOU, UNINTENTIONALLY IS THE WORD LAND ON A SURFACE LOWER THAN YOUR NORMAL HEIGHT. SO THIS COULD INCLUDE ANY SLIPS, TRIPS, OR EVEN POOR BALANCE CAN MAKE YOU FALL. UH, I JUST WANTED TO GIVE YOU SOME FACTS ABOUT FALLS WITHIN THE UNITED STATES. IT IS THE LEAST LEADING CAUSE OF FATAL AND NON-FATAL INJURIES AMONGST OLDER ADULTS, MORE THAN 95% OF HIP FRACTURES ARE CAUSED BY FALLING, USUALLY BY FALLING SIDEWAYS. SO IF YOU GET OFF, IF YOU WAKE UP TOO QUICKLY AND YOU MISS BALANCE OR LOSE YOUR BALANCE, [00:05:01] YOU GENERALLY WOULD FALL. AND THAT WOULD CAUSE A HIP FRACTURE. THE MAJORITY, WHICH IS 60% OF ALL FALLS HAPPEN IN YOUR HOME, 30% IN A PUBLIC SETTING SUCH AS THIS, AND 10% IN A HEALTHCARE SETTING. WHEN YOU ADMITTED TO HOSPITAL AND THE PA, THE DOCTOR OR YOUR MEDICAL TEAM IS UNAWARE THAT YOU ARE AT A RISK FOR FALL. WOMEN EXPERIENCE THREE QUARTERS OF ALL HIP FRACTURES. WOMEN FALL MORE OFTEN THAN MEN. WOMEN MORE OFTEN HAVE OSTEOPOROSIS, AND THAT'S A DISEASE THAT WEAKENS THE BONES AND MAKE THEM LIKELY TO BREAK. SO SOME OF THE RISK FACTORS FOR FALLS INCLUDE YOUR ENVIRONMENT, INCLUDE YOUR PHYSICAL RISK FACTORS, AND THESE CHANGES HAPPEN IN YOUR BODY. THAT'S BONE DENSITY. THAT INCREASES YOUR RISK FOR FALLS. ALSO, YOUR EYESIGHT CHANGES IN YOUR EYESIGHT, CHANGES IN YOUR HEARING, AND ALSO CHANGES IN YOUR MUSCLE WEAKNESS AS ONE AGES, BONE DENSITY MASS DECREASES AND YOUR MUSCLE DECREASE. SO BEING PHYSICALLY ACTIVE IS REALLY IMPORTANT TO PREVENT FALLS. ANOTHER RISK FACTOR IS YOUR BEHAVIORAL RISK FACTORS, AND THOSE ARE THINGS THAT YOU CAN AND CANNOT DO OR DON'T DO TO INCREASE YOUR FALL RISK. SO THE HISTORY OF FALLS, HAVE YOUR FALLEN BEFORE. UM, ARE YOU AFRAID OF FALLING? DO YOU HAVE POOR NUTRITION? UH, IS THERE A LACK OF PHYSICAL ACTIVITY? ALSO, YOUR INAPPROPRIATE FOOTWEAR AND INAPPROPRIATE CLOTHING. SO MAKE SURE YOU ASSESS ALL THESE FACTORS AND LOOK AT WHAT YOU ARE DOING AND HOW OR WHAT YOU AREN'T DOING AND HOW YOU CAN IMPROVE THOSE FACTORS. ANOTHER RISK FACTOR IS YOUR ENVIRONMENTAL RISK FACTORS. THESE ARE WHAT'S AROUND YOU IN YOUR ENVIRONMENT, YOUR HOME. YOU WANNA ASSESS ITEMS ON THE FLOOR. UM, ARE THERE ANY CORDS THAT MAKE MAY MAKE YOU TRIP? UM, YOU WANNA LOOK AT YOUR COMMUNITY, YOU KNOW, YOUR DAILY VISITS TO YOUR GROCERY STORE. WHAT DO THEY HAVE, YOU KNOW, AROUND THAT COULD CAUSE YOU TO TRIP? IS THERE A STAIRCASE? IS THERE A RAMP, UM, ACCESSIBLE TO THAT GROCERY STORE? UM, ALSO YOU WANNA GET A HOME SAFETY CHECK. UH, YOU WANNA REMOVE ITEMS THAT MAY BE A TRIPPING HAZARD. UM, SO USUALLY, YOU KNOW, CORDS, UM, IF YOU, IF YOU LIVE WITH EXTENDED MEMBERS OF YOUR FAMILY AND THERE'S CHILDREN AROUND, SO THEIR TOYS COULD BE A TRIP HAZARD. SO YOU WANNA MAKE SURE THOSE ARE CLEARED, ESPECIALLY OUT OF YOUR BEDROOM, BECAUSE IF YOU WAKE UP DURING THE NIGHT TO USE THE BATHROOM, THAT COULD BE A TRIP HAZARD IN THE DARK. ALSO, YOU WANNA IMPROVE YOUR LIGHTING, UH, MAKE SURE THAT YOUR BEDROOM LIGHTING IS GOOD. UM, YOUR KITCHEN LIGHTING AND AREAS THAT YOU MOVE AROUND IN YOUR HOUSE HAVE GOOD LIGHTING. UM, ALSO YOU WANT TO MOVE ITEMS, UH, THAT YOU FREQUENTLY USE TO LOWER SHELVES. SO IF YOU HAVE, IF YOU FIVE TWO AND YOU KNOW, ALL YOUR, UM, ITEMS IN YOUR KITCHEN CABINET ARE EYE LEVEL OR WITHIN REACH, UH, THAT'S EASY ACCESSIBLE. BUT ONCE THEY ARE ON THE HIGHER SHELF, IT BECOMES HARDER FOR YOU TO ACCESS THAT. AND WHAT HAPPENS, MOST OF THE TIME WE USE A STEPLADDER, OR SOMETIMES PEOPLE DON'T EVEN USE STEPLADDERS, THEY USE A CHAIR. AND A CHAIR COULD BE, COULD CAUSE YOU TO RISK, UH, TO FALL. AND I'M SMILING BECAUSE I SEE SOME PEOPLE SMILING. MAYBE THIS IS CLICKING WITH YOU AND SAY, OH, I DO THAT. SO IF YOU USE A CHAIR, PLEASE STOP, UH, INVEST IN A STEPLADDER AND MAKE SURE THAT THE STEPLADDER IS SECURED. UM, 'CAUSE FALLING EVEN FROM A LOW STEPLADDER COULD CAUSE, UH, INJURY. SO HOW DO WE PREVENT FALLS? UH, I GAVE YOU A HANDOUT THAT THAT'S SIMILAR TO THIS ONE. AND IT SAYS, SIX TIPS TO PREV TO HELP PREVENT FALLS. UM, MORE THAN ONE IN FOUR PEOPLE, 8 65 YEARS OR OLDER FALL EACH YEAR. YET THOSE FALLS CAN BE PREVENTED. UM, YOU, ONE, YOU WANNA TALK WITH YOUR HEALTHCARE PROVIDER ABOUT YOUR MEDICATION SIDE EFFECTS. SO PEOPLE THAT ARE PUT ON MEDICATIONS, UM, SOMETIMES THE MEDICATIONS MAY HAVE A BALANCE EFFECT ON YOU. UH, IF IT'S A NEW MEDICATION, THAT COULD BE A SIDE EFFECT. SO YOU WANT TO, YOU KNOW, MONITOR YOURSELF ON NEW, NEW, UM, MEDICATIONS. ALSO, MONITOR [00:10:01] YOURSELF IF YOUR DOSE WENT UP. UM, THESE COULD BE THIS, THESE MEDICATIONS COULD CAUSE IMBALANCES. UM, AND THEN YOU WANNA MAKE YOUR HOME SAFER BY USING NIGHTLIGHTS, INSTALLING GRAB BARS IN THE BATHROOM AND SECURING CARPETS, UH, FOR THE FLOORS. SO A LOT OF TIMES WHEN WE AGE, WE DON'T THINK ABOUT OUR TUBS, OUR BATHROOMS, UM, YOU KNOW, 'CAUSE WE THINK WHAT WE, WHAT WE RENOVATED 20 YEARS AGO IS GOING TO LAST US INTO, YOU KNOW, INTO OUR OLDER AS WE AGE. UM, BUT AS YOU AGE, YOU SHOULD BE REASSESSING THIS EVEN A SMALL, UM, LIKE IF YOU HAVE ONE OF THOSE LOW TUBS AND YOU LIFT YOUR LEG TO GET IN AND OUT, THAT COULD BE A TRIP OR A FALL HAZARD. SO YOU ALWAYS WANNA MAKE SURE THAT YOU HAVE SOME GRAB BARS THERE. UH, THEY'RE VERY INEXPENSIVE. THEY CAN BE PURCHASED FROM HOME, UH, LOWE'S AND HOME DEPOT, AND THEY GET STUCK ON. UM, ALSO YOU WANNA LOOK AT, UH, RUGS. UH, IF YOU HAVE SMALL RUGS AND YOU WALK OVER THEM ALL THE TIME, MAKE SURE THEY'RE FLAT AND THIN, UM, AND THEY'RE SECURE. THEY'RE NOT SLIPPING AROUND. AND IF THOSE RUGS ARE CAUSING YOU TO FALL, YOU WANNA REMOVE THEM OR DISPOSE OF THEM. YOU ALSO WANNA STAND UP SLOWLY TO AVOID DIZZINESS. UM, AS WE AGE, OUR PRE OUR BALANCE GETS A BIT OFF. AND THEN WE, YOU KNOW, GETTING UP TOO QUICKLY COULD CAUSE YOU TO GET DIZZY AND YOU FALL. UH, SO YOU WANNA MAKE SURE THAT ESPECIALLY AT NIGHT, UH, YOU KNOW, GET UP SLOWLY. YOU WANT TO DO SOME STRENGTH TRAINING AND BALANCE EXERCISES. SO IF YOU PARTICIPATE IN YOGA, TAI CHI, THAT ALL HELPS WITH BALANCE. AND I SEE A LOT OF PEOPLE CLAPPING HERE BECAUSE YOGA HELPS. UM, TAI CHI ALSO HELPS. AND IF YOU DO WEIGHT TRAINING TWO TO THREE TIMES A WEEK, THAT WILL HELP WITH YOUR MUSCLE STRENGTH. UM, AND ESPECIALLY WOMEN, YOU KNOW, THE DATA IS THAT AS WE AGE, UH, OSTEOPOROSIS, BONE DENSITY LOSS, UM, INCREASES. SO BY STRENGTH TRAINING, THAT HELPS WITH BONE DENSITY LOSS. ALSO, I ALWAYS SAY WHAT YOU DO IN YOUR FORTIES DETERMINE HOW YOU LIVE IN YOUR SIXTIES. SO WHAT YOU DO IN YOUR SIXTIES DETERMINE HOW YOU LIVE IN YOUR EIGHTIES. SO MAKE SURE THAT YOU START PLANNING FROM NOW IF YOU WANNA LIVE, UM, YOU KNOW, AN INDEPENDENT, UH, LIFE AT 80. ALSO, ONE MORE THING AT THE BOTTOM. IF YOU USE A CANE OR WALKER, YOU NEED, YOU NEED THAT AREA TO BE STABLE. YOU KNOW, THERE SHOULD NOT BE ANY RUGS. UH, MAKE SURE THAT THAT AREA IS FREE OF ANY, UH, HINDRANCE. AND ALSO YOU WANNA GET YOUR VISION AND HEARING CHECKED, UM, 'CAUSE SOMETIMES YOUR VISION IMPACTS WHAT YOU SEE. AND IF SOMETHING IS, YOU KNOW, IN FRONT OF YOU MAY, YOU MAY MISS THAT. SO I DID MENTION OSTEOPOROSIS. UM, WHAT IS OSTEOPOROSIS? UH, THE PICTURE ON YOUR LEFT LOOKS LIKE NORMAL BONE DENSITY. SO AS YOU AGE, THAT'S WHAT YOUR NORMAL BONE SHOULD LOOK LIKE. UM, BUT IF YOU HAVE OSTEOPOROSIS, IT'S A VERY POETIC, UH, BONE WHERE THE CALCIUM DEPOSITS, UH, START TO DIMINISH. AND THEN IT LOOKS VERY, UM, NOT THE NETWORK. I ALWAYS LIKE TO SAY THE NETWORK IS NOT TOGETHER. IT'S FOR BROKEN DOWN AND VERY, UM, ATED WITH NO CALCIUM. SO OSTEOPOROSIS CAUSES WEAK BONES. IT IS A COMMON BONE DISEASE, AND YOUR MINERALS THAT ARE LOST ARE MAINLY CALCIUM AND VITAMIN D. UH, YOUR BONES BECOME FRAGILE AND THEY BREAK EASILY. SO EVEN A SMALL SLIP CAN CAUSE YOUR BONE TO BREAK. UM, ALSO BONE LOSS OCCURS WITHOUT SYMPTOMS. UM, SO YOU DON'T KNOW YOU ARE LOSING BONE, BONE DENSITY, UH, BECAUSE YOU CAN'T MEASURE, YOU CAN'T PHYSICALLY SEE YOUR BONE LOSS. THE ONLY WAY YOU'LL KNOW IF YOU ARE LOSING BONE DENSITY IS TO GET TESTED BY DOING A BONE DENSITY TEST. UH, SO BONE LOSS OCCURS WITHOUT SYMPTOMS. AND THE ONLY WAY YOU'LL KNOW YOU HAVE OSTEOPOROSIS IS IF YOU FALL AND THEY DO A BONE DENSITY, UH, TEST. THE FIRST SIGN MAY BE A FRACTURE DUE TO WEAKENED BONES AND THEN A SUDDEN STRAIN OR BUMP CAN BREAK A BONE. SO SOME OF THE MOST COMMON SITES OF FRACTURES OCCUR ON YOUR HIP, YOUR WRIST, AND YOUR SPINE. [00:15:04] UM, OSTEOPOROSIS RISK FACTORS THAT YOU CAN CHANGE. UH, THESE ARE YOUR UNHEALTHY EATING HABITS. LACK OF PHYSICAL ACTIVITY, SMOKING AND EXCESSIVE ALCOHOL USE. SO IF YOU DON'T HAVE GOOD NUTRITION, THAT'S GOING TO IMPACT YOUR BONE DENSITY. UH, IF YOU DON'T EXERCISE AND STRENGTH TRAIN ALSO DECREASES YOUR MUSCLE WEAKNESS AND BONE WEAKNESS. AND IF YOU SMOKE AND CONSUME EXCESSIVE ALCOHOL, YOU WANNA STOP DOING THAT BECAUSE THE TOXINS IN THAT LEACH THE CALCIUM OUT OF YOUR BONE. SO SOME OF THE, SOME OF THE FACTORS YOU CANNOT CHANGE ARE YOUR GENES, YOUR SEX, YOUR AGE, MEDICATION, YOU CAN CHANGE THAT. BUT ONCE YOU'VE TAKEN, LIKE ONCE YOU'VE BEEN ON A MEDICATION FOR FIVE YEARS OR MORE, IT'S HARD TO GET OFF IT UNLESS YOU TAKE DRASTIC. UM, YOU KNOW, ME. UM, UH, LIFESTYLE MODIFICATIONS, UH, CANCER TREATMENT AND IMMUNOSUPPRESSANT AGENTS, THOSE ARE THINGS THAT YOU CANNOT CHANGE. 'CAUSE YOU, YOU'LL NEED TO BE EITHER ON YOUR IMMUNOSUPPRESSANT AGENTS FOR LIFE, UH, AND IF YOU ARE GOING THROUGH CANCER TREATMENTS, YOU DON'T WANNA ALTER THAT. SO THOSE CORE, THOSE MEDICATIONS CAUSE BONE LOSS. SO WHAT ARE SOME OF THE FOODS THAT YOU CAN EAT TO MAINTAIN A HEALTHY BONE? SO JUST REMEMBER BO UH, FOODS HAVE A GOOD AMOUNT OF CALCIUM, UM, AND CALCIUM IS NEEDED FOR B BONE, UH, DENSITY. SO MILK 300 MILLIGRAMS OF MILK PER DAY, UM, SORRY, 300 MILLIGRAMS PER SERVING WILL GIVE YOU THE CALCIUM REQUIREMENTS. UM, ALSO YOGURT CONTAINS ABOUT 200 TO 350 MILLIGRAMS PER SERVING. AND THIS IS, WE ARE TALKING ABOUT CALCIUM. UM, CHEESE CONTAINS ABOUT 200 MILLIGRAMS PER SERVING. AND USUALLY ONE SERVING IS ABOUT ONE OUNCE, UH, FOR MILK THREE, UH, ONE SERVING IS EIGHT OUNCE, EIGHT OUNCES. AND YOGURT, ONE SERVING IS ABOUT SIX OUNCES. SO YOU ALSO FIND CALCIUM IN NON-DAIRY, UH, PRODUCTS. SO PEOPLE WHO HAVE LACTOSE INTOLERANT, YOU COULD STILL MAXIMIZE YOUR CALCIUM INTAKE. AND USUALLY, UM, IF YOU DON'T WANNA SUBSTITUTE LACTOSE INTOLERANT PRODUCTS, YOU CAN TAKE THE LACTATE ENZYMES BEFORE YOU CONSUME ANY OF THESE, UH, PRODUCTS. SO HOT CHEESE, LACTOSE FREE MILK, AND GREEK YOGURT ALL HAVE A GOOD AMOUNT OF CALCIUM. SO SOME NON-DAIRY FOOD SAUCES, THESE ARE YOUR CANNED SALMON AND SARDINES. THE GOAL HERE TO IS TO EAT IT WITH THE BONES. THE BONES ARE, ARE SOFT AND CHEWABLE. UM, THAT'S WHERE THE CALCIUM IS, UH, GREEN LEAFY VEGETABLES SUCH AS BOK CHOY, DANDELION GREENS, KALE, MUSTARD GREENS AND TURNIP GREENS. AND THEN WE HAVE BEANS. THEY ARE A GOOD SOURCE OF CALCIUM, BUT YOU WANNA RINSE THEM OR SOAK THEM 'CAUSE THEY REDUCE THE PHYTATES. AND PHYTATES ARE TOXINS THAT BIND, BIND YOUR CALCIUM. UM, SO THEY, YOU KNOW, THE CALCIUM IS NOT AVAILABLE IN THE BODY. OTHER NON-DAIRY FOOD SOURCES WOULD BE DRIED. FAKES, UH, NUTS SUCH AS YOUR ALMONDS, YOUR SEEDS SUCH AS YOUR SESAME SEEDS, BLACK STRAP MOLASSES ARE ALL GOOD. NON-DAIRY FOOD SOURCES, CALCIUM FORTIFIED FOODS. SO WHEREVER YOU SEE FORTIFIED WITH CALCIUM, THAT WOULD BE A GOOD, UM, SOURCE OF, UH, CALCIUM FOODS. NOW, ANYONE KNOW, DO HAVE YOU SEEN CALC, UH, CALCIFIED OR FORTIFIED CALCIUM FOODS ON THE MARKET? YES. CAN YOU NAME A FEW? THAT'S COMMON. 40 , CORRECT? TASTE FOUR, EXACTLY. , YEAH, SO THAT'S, THAT'S THE BIG ONE THAT COMES TO MIND. THE ORANGE JUICES, HE SAID TROPIC ORANGE JUICE, BUT USUALLY ORANGE JUICE, IT'LL SAY ORANGE JUICE FORTIFIED WITH CALCIUM AND VITAMIN D. UM, IT, IT, IT IS AN ACQUIRED TASTE, UH, , BUT I ALWAYS SAY DRINK THE ORANGE JUICE. TAKE A SUPPLEMENT. 'CAUSE YOU CAN'T HAVE THOSE TWO TOGETHER FOR WHATEVER REASON. . UM, AND THERE ARE OTHER FORTIFIED FOODS. SO FORTIFIED SOY MILK, UH, YOUR SOY PRODUCTS ARE FORTIFIED. UH, THE JUICE FORTIFIED GRAINS, [00:20:01] CEREALS, BREADS, WAFFLES, BARS, PROTEIN BARS AND TOFU. SO THERE'S A LOT OF FORTIFIED FOODS ON THE MARKET. YOU JUST HAVE TO LOOK FOR THEM. OR IF YOU DON'T WANT TO EAT FORTIFIED FOODS, YOU COULD JUST EAT THE REAL FOOD AND TAKE A CALCIUM SUPPLEMENT. SO BESIDES CALCIUM, VITAMIN D IS ANOTHER KEY INGREDIENT. UH, IT HELPS WITH ENSURING THAT YOUR BONE MASS REMAINS CONSTANT AND YOU KNOW, YOU DEVELOP STRONG BONES. SO THE DAILY RECOMMENDED AMOUNTS OF CALCIUM AND VITAMIN D UH, FOR AGE GROUPS BETWEEN 50 AND 70 ARE 1000 TO 1,200 FOR FEMALES. AND YOU NEED VITAMIN D 600 IUS. AND THEN IF YOU ARE 71 YEARS AND OVER, IT'S 1,200 MILLIGRAMS AND VITAMIN D IS 800. UM, SO IF YOU DOING NOBODY COUNTS HOW MUCH OF VITAMIN D AND CALCIUM YOU EAT, RIGHT? YOU JUST ASSUME THAT THE FOODS YOU EAT CONTAIN ENOUGH, BUT NOT ALL FOODS ARE EQUAL AND NOT ALL SERVING SIZES GIVE YOU THE SAME AMOUNT OF CALCIUM AND VITAMIN D. SO YOU WANNA ENSURE THAT YOU TAKE A SUPPLEMENT. UM, AND I JUST WANNA GO TO THIS. SO YOU ALSO WANNA ENSURE THAT YOUR VITAMIN D SOURCES, YOU GET ENOUGH SUNLIGHT. AND AS A COUNTRY THAT'S SITUATED IN THE NORTH OF THE HEMISPHERE, WE DON'T GET A LOT OF SUNLIGHT PROBABLY MAYBE THREE MONTHS OUT OF THE 12 MONTHS IN THE YEAR. UM, SO IT'S GOOD THAT WHEN THE SUN IS OUT, WE KNOW EVEN OUR COLDER DAYS DURING THE WINTER, WE GO OUTSIDE FOR 10, 15 MINUTES AT A TIME. SO EXPOSURE OF SUNLIGHT OF 10 TO 15 MINUTES OF A TIME WOULD IMPROVE YOUR VITAMIN D LEVELS. UM, AND THEN YOU ALSO WANNA LOOK AT FOODS THAT GIVE YOU VITAMIN D AND AS I LISTED EARLIER, AND THEN LOOK AT THE SUPPLEMENTS THAT YOU HAVE. UM, ALSO I JUST WANTED TO POINT OUT THAT IF YOU USE A VERY HIGH SPF IN SUNSCREEN, THAT PRE, THAT PREVENTS THE SUNLIGHT FROM CONVERT FROM GIVING YOU OR MAKING VITAMIN D. SO, UH, WHEN YOU DO GO OUT INTO THE SUN FOR YOUR VITAMIN D ESPECIALLY MAKE SURE THAT IT'S NOT A STRONG SPF, SO ANYTHING LESS THAN 30 FOR 15 MINUTES. BUT IF YOU ARE HIGH RISK, UH, FOR SKIN CANCER, YOU KNOW, YOU WANNA MAKE SURE THAT YOU ARE USING THE STRONGEST SPF. SO THE AMOUNT OF, UH, SO SUNLIGHT IS GREAT FOR YOUR BODY. THE AMOUNT OF VITAMIN D YOUR SKIN MAKES DEPENDS ON THE TIME OF DAY, THE SEASON, THE LATITUDE, YOUR SKIN PIGMENTATION, AND OTHER FACTORS, DEPENDING ON WHERE YOU LIVE, VITAMIN D PRODUCTION MAY DECREASE OR BE COMPLETELY ABSENT DURING THE WINTER. SO SUNSCREEN REDUCES YOUR ABSORPTION. SO SOME OF THE FOODS THAT YOU CAN HAVE, UM, THERE'S 100 IU OR VITAMIN D PER ADDED PER EIGHT OUNCE OF, OF ANY OF THESE, UH, FOOD ITEMS. SO THESE ARE ALL NON-DAIRY. UM, SO THEY CONTAIN ONLY A HUNDRED IU. UM, WE ALWAYS TALK ABOUT SUPPLEMENTATION, AND I DON'T KNOW IF YOU'VE HEARD THAT THERE SOME CONFUSION ABOUT WHETHER CALCIUM CARBONATE VERSUS CITRATE IS GOOD. SO YOU ALWAYS WANNA MAKE SURE THAT WHEN YOU'RE BUYING SUPPLEMENTS, YOU BUY THE CITRATE. UM, AND YOU LOOK AT THE DIFFERENCES HERE. CALCIUM CARBONATE, YOU NEED ACID TO DISSOLVE AND FOR ABSORPTION. SO AS WE AGE, THE STOMACH, UH, DECREASES THE PRODUCTION OF HYDROCHLORIC ACID. SO WE DON'T HAVE A LOT OF HYDROCHLORIC ACID AND USUALLY THAT ACID IS NEEDED FOR YOUR CALCIUM CARBONATE ABSORPTION. UM, YOU WANNA LOOK AT CALCIUM CITRATE. THERE'S NO REQUIREMENT OF STOMACH ACIDS FOR ABSORPTION, SO THAT'S EASIER ON YOUR STOMACH. UM, ALSO CALCIUM CARBONATE, LESS STOMACH ACID AS WE AGE, AND THE CALCIUM CITRATE MAY BE TAKEN ANYTIME OF THE DAY. SO SOME SUPPLEMENTS, YOU EITHER TAKE IT WITH YOUR FOOD BECAUSE IT'S SO HARSH ON YOUR STOMACH OR YOU TAKE IT, UH, BEFORE OR AFTER A MEAL. BUT WITH CALCIUM CITRATE, IT CAN BE TAKEN ANY TIME OF THE DAY. UM, CALCIUM CARBONATE OFTEN TAKEN AT MEALS WHEN THERE'S MORE STOMACH ACID AND THE CALCIUM CITRATE, UM, COST FACTOR MAYBE A BIT MORE EXPENSIVE PRODUCT. SO AT ANY GIVEN TIME, YOUR BODY CAN ONLY HANDLE 500 MILLIGRAMS OF CALCIUM AT ONE TIME FROM ANY OF YOUR FOOD SUPPLEMENTS. SO IF YOU EATING A, A MEAL THAT'S HIGH IN CALCIUM AND YOU'RE TAKING A SUPPLEMENT, [00:25:01] IT KIND OF COUNTERACTS THE EFFECT OF EACH OTHER. SO YOUR BODY CAN ONLY ABSORB 500 MILLIGRAMS OF CALCIUM AT ANY GIVEN TIME. SO LOOK AT YOUR CALCIUM SUPPLEMENTS. IF IT'S A THOUSAND IU, IT IT'S THE WRONG PRODUCT THAT YOU HAVE. YOU SHOULD BE HAVING CALCIUM IN 500 IU OR 500 MILLIGRAMS AT ANY GIVEN TIME. SO IF, IF YOUR DOCTOR RECOMMENDS THAT YOU TAKE A THOUSAND MILLIGRAMS OF CALCIUM, YOU WANNA SPLIT THAT THOUSAND MILLIGRAMS OF CALCIUM INTO TWO SERVINGS. SO TAKE 500 IN THE MORNING ON AN EMPTY STOMACH OR MAYBE WITH A MEAL THAT DOESN'T CONTAIN CALCIUM, AND THEN TAKE 500 AT IN THE EVENING. SO YOU WANNA BREAK UP YOUR CALCIUM SUPPLEMENT. UM, ALSO YOU WANNA CONSUME CALCIUM SAUCES THROUGHOUT THE DAY INSTEAD OF ALL AT ONE TIME. SO IF YOU HAVE A YOGURT AND A MILK, YOU, I MEAN A YOGURT AND MILK WON'T GIVE YOU 500 MILLIGRAMS OF CALCIUM PER SERVING. BUT IF YOU TAKE YOGURT MILK AND A CALCIUM SUPPLEMENT, NOW THAT'S OVERUSE OF THE, UH, CALCIUM SUPPLEMENT. UM, SO FOODS THAT HAVE BEST CALCIUM SOURCES, THERE MAY BE ADDITIONAL SUBSTANCES IN FOOD THAT AFFECT THE BODY'S ABSORPTION AND THE USE OF CALCIUM. A BALANCED DIET PROMOTES THIS AND IT ALSO PROMOTES A HEALTHY WEIGHT THAT MAY PROVIDE ADDITIONAL BEN BENEFITS TO PROTECT AGAINST OSTEOPOROSIS. SO MAKE SURE THAT YOUR WEIGHT IS WITHIN YOUR IDEAL BODY WEIGHT RANGE OR A GOAL WEIGHT OF WHAT YOU THINK IT SHOULD BE. AND THEN PUTTING IT ALL TOGETHER. YOU WANT TO EAT A NUTRITIONALLY BALANCED MEAL, YOU WANNA AVOID SMOKING AND EXCESSIVE ALCOHOL. YOU WANNA TALK TO YOUR DOCTOR ABOUT BONE HEALTH AND HAVE A BONE DENSITY TEST DONE. YOU WANNA TAKE YOUR MEDICATION WHEN IT'S APPROPRIATE. YOU ALSO WANNA HAVE YOUR VISION CHECKED AND DO A HOME SAFETY CHECK FOR FALLING. AND THEN THE LAST BIT IS, DON'T FORGET PHYSICAL ACTIVITY. UM, EVIDENCE SUGGESTS THAT TAI CHI IMPROVES BALANCE AND REDUCES FALLS. UH, BEFORE I MOVE ON, I JUST WANTED TO HAVE A LOOK AT ONE OF YOUR HANDOUTS. SORRY. SO I KNOW A LOT OF MY TOPIC, MY PRESENTATION WAS ABOUT NUTRITION, BUT I ALSO WANTED TO INCLUDE, UH, THE C CHECK FOR SAFETY. THIS IS A HOME FOR PREVENTION CHECKLIST FOR OLDER ADULTS AND IT IS AVAILABLE ON THE CDC WEBSITE. SO THESE ARE THINGS THAT WE ASK OUR, YOU KNOW, SENIORS WHEN WE TALK TO THEM IN YOUR HOUSE, LOOK AROUND AND SEE WHAT SAFETY HAZARDS OR WHAT HAZARDS YOU HAVE. SO ON YOUR STAIRS AND STEPS INDOORS AND OUTDOORS, ARE THERE PAPERS, ARE THERE SHOES, BOOKS, OR OTHER OBJECTS ON YOUR STAIRCASE? A LOT OF TIMES PEOPLE TEND TO LEAVE ITEMS ON THEIR STAIRS, BUT IF YOU HAVE THOSE, YOU WANNA CLEAR THEM. ALWAYS MAKE SURE THAT YOUR STAIRCASE IS FREE OF ANY CLUTTER. UM, ARE THERE STEPS THAT ARE BROKEN OR UNEVEN? YOU WANNA FIX YOUR LOOSE OR UNEVEN STEPS AND EVEN YOUR FLOORS AND EVEN TILES IN YOUR HOME THAT ARE LOOSE, THAT COULD BE A TRIP HAZARD. IS THERE LIGHT OR A LIGHT SWITCH AT THE TOP OR BOTTOM OF THE STAIRS? SO, UM, I KNOW A LOT OF TIMES YOU GET THOSE MOTION SENSOR LIGHTS, THEY GREAT FOR THE STAIRS, ESPECIALLY AT NIGHT. IF YOU DON'T, YOU KNOW, IF YOU HAVE A SWITCH AT THE BOTTOM OF THE STAIRCASE AND YOU ARE COMING FROM UP, YOU WANNA HAVE ONE OF THOSE MOTION SENSOR LIGHTS BECAUSE THEY WILL TURN ON AS YOU GO DOWN THE STAIRS OR COME UP THE STAIRS. UM, SO YOU ALWAYS WANNA MAKE SURE THAT YOU HAVE VISIBILITY WHEN YOU ARE WALKING DOWN THE STAIRS. IF YOU DON'T HAVE LIGHT SWITCHES AT THE TOP OR BOTTOM, AND IT MAY BE AN EXPENSE, UM, YOU KNOW, BUT IF YOU CAN'T AFFORD IT, YOU WANNA GET THEM INSTALLED. A LIGHT SWITCH EITHER AT THE TOP OR THE BOTTOM OF THE STAIRCASE, UM, AND HAS THE STAIRWELL STAIRWAY LIGHT BULB BURNED OUT. UM, SO OFTEN, YOU KNOW, ONCE THAT BULB BURNS OUT, WE DON'T REPLACE IT. SO MAKE SURE THAT YOU REPLACE THE BULBS. UM, IS THE CARPET ON THE STEPS LOOSE OR TORN? A LOT OF PEOPLE PUT, YOU KNOW, CARPETS ON THE STAIRS FOR TRACTION TO PREVENT SLIPS. UH, SO IF THAT IS WORN OUT OR TORN OR LOOSE, MAKE SURE YOU HAVE THEM REMOVED AND FIXED. UM, ALSO, DO YOU HAVE HANDRAILS? AND IS YOUR HANDRAIL LOOSE OR BROKEN? UM, BECAUSE A LOOSE HANDRAIL, YOU DON'T KNOW WHEN THAT'S GONNA BECOME DISLODGED FROM THAT WALL AND THAT COULD CAUSE YOU TO [00:30:01] FALL. UM, SO YOU WANNA FIX ALL YOUR LOOSE HAND ROOF AND THEN YOU WANNA LOOK AT YOUR FLOORS. WHEN YOU WALK AROUND YOUR ROOM, DO YOU HAVE TO WALK AROUND YOUR FURNITURE? IS YOUR FURNITURE OBSTRUCTING YOUR PATHWAY TO GETTING IN AND OUT OF BED? IF THAT'S THE CASE, THEN YOU WANT TO REMOVE THAT FURNITURE. UM, ALSO LOOK AT YOUR RUGS IN YOUR ROOM. ARE THEY LOOSE? UM, IS IT A TRAP HAZARD? AND THEN ARE THERE PAPERS, SHOES, BOOKS, OR OTHER ITEMS ON THE FLOOR? UM, YOU KNOW, OFTEN WE HAVE CHARGES NEXT TO OUR BEDS BECAUSE WE WANT OUR PHONE TO BE ACCESSIBLE AND WE CHARGE. SO MAKE SURE THAT YOU ARE CHARGING THE WIRES ARE SECURE AND OUT OF YOUR WAY. AND THEN DO, AND DO YOU HAVE TO WALK AROUND OR OVER WIRES OR CORDS LIKE YOUR LAMP, YOU KNOW, YOUR SIDE LAMP, UH, TELEPHONE OR DO YOU HAVE EXTENSION CORDS? UM, AND I'VE SEEN IN SOME HOMES WHERE PEOPLE, YOU KNOW, DON'T WANNA HEAT UP THE WHOLE HOUSE. THEY HAVE A SPACE HEATER IN THEIR ROOM, SO MAKE SURE THAT SPACE HEATER IS NOT A TRIP HAZARD. AND THE, AND AND, AND IT'S PUT AWAY SOMEPLACE SAFE WHERE IT DOESN'T CAUSE A FIRE AND THE CORDS ARE NOT A TRIP HAZARD TO YOU. AND THEN IN YOUR KITCHEN, OTHER THINGS YOU USE OFTEN HIGH SHELVES. SO AS I DISCUSSED EARLIER, IF THEY, IF THEY ARE HIGHER SHELVES, YOU WANNA BRING THEM DOWN TO THE LOWER SHELVES, IS YOUR STEP STOOL STURDY? THAT'S AN IMPORTANT THING. UM, AND THEN IN YOUR BEDROOMS, AGAIN, IS THE LIGHT NEAR THE BED HARD TO REACH. UM, MAYBE YOU NEED A SIDE LAMP OR MAYBE, YOU KNOW, THOSE SENSOR LIGHTS AGAIN WORK WELL IN THE HO IN YOUR BEDROOM AND IS THE PART FROM YOUR BED TO THE BATHROOM DARK. SO YOU WANNA PUT A NIGHTLIGHT. SO, AND, AND NIGHT LIGHTS I FOUND OUT ARE MOTION SENSOR NOW OR MOTION DETECTOR. SO YOU COULD PUT A NIGHTLIGHT, A PLUGIN THAT DETECTS YOUR MOTION WHEN YOU GET UP. UM, SO THAT WOULD BE, YOU KNOW, GOOD TO HAVE IF YOUR ROOM IS DARK. AND ALSO IN YOUR BATHROOMS YOU WANNA PUT A NON-SLIP RUBBER MAT OR SELF STICK STRIPS ON THE FLOOR OF THE TUB OR THE SHOWER. AND THEN DO YOU NEED SOME SUPPORT WHEN YOU GET IN AND OUT OF THE TUB OR UP THE UP FROM THE TOILET? AND THAT'S WHERE YOU WANNA INSTALL SOME GRAB BARS. SO THIS IS ONE, YOU KNOW, UM, HANDOUT THAT YOU COULD LOOK AND ASSESS IN YOUR HOME. AND THEN THERE'S ANOTHER, UH, FORM THAT I GAVE YOU GUYS. IT'S A STEADY FORM. UH, SORRY, CAN I, SORRY. AND THEN THE OTHER ONE THAT I PUT TOGETHER, IT'S CALLED AN ALGORITHM FOR FALL RISK SCREENING ASSESSMENT AND INTERVENTION. THESE ARE QUESTIONS, AND I KNOW IT SAYS COMMUNITY DWELLING ADULTS, IT'S FROM THE CDC AGAIN, BUT YOU CAN DO A SELF-ASSESSMENT USING THIS FORM. YOU CAN SEE WHERE YOU ARE AT WITH YOUR FALLS RISK AND WHAT INTERVENTIONS YOU NEED TO TAKE. SO THERE'S NUMBER ONE, YOU WANNA START HERE, YOU WANNA SCREEN FOR FALL RISK YEARLY OR ANYTIME PATIENT PRESENTS WITH AN ACCURATE FALL. SO ANYTIME YOU THINK YOU'RE AT A RISK FOR FALLING, YOU WANNA COMPLETE THIS, YOU WANT TO ASK YOURSELF THESE QUESTIONS AND THEN, UM, IT, IT TELLS YOU WHAT TO DO. SO ASSESS NUMBER TWO SAYS ASSESS PATIENTS MODIFIABLE RISK FACTORS AND FALL HISTORY. AND NUMBER THREE SAYS, INTERVENE TO REDUCE IDENTIFIED RISK FACTORS USING EFFECTIVE STRATEGIES. SO IF YOU HAVE LIKE POOR GAIT STRENGTH AND BALANCE OBSERVED, YOU, YOU KNOW, WANT TO HERE IT SAYS REFER TO PHYSICAL THERAPY, BUT YOU CAN TAKE THAT AS ASSIGNED, GETTING MORE PHYSICALLY ACTIVE, JOINING A YOGA CLASS OR STRENGTH TRAINING. AND THEN, UM, MEDICATIONS. IF MEDICATIONS ARE THE CAUSE OF YOUR FAULT, YOU WANNA DISCUSS THIS WITH YOUR PRIMARY CARE PHYSICIAN AND YOU EITHER, EITHER INCREASE OR DECREASE THE DOSE. UM, AND THEN LOOK AT VISUAL IMPAIRMENT. IF YOU, IF YOUR VISION IS DECREASING OR DECLINING, YOU WANT TO, YOU KNOW, HAVE YOUR EYES CHECKED, REFER TO AN OPHTHALMOLOGIST OR OPTOMETRIST AND THEN YOU WANNA SWITCH, STOP OR REDUCE THE DOSE OF MEDICATIONS THAT ARE CAUSING YOUR POOR EYESIGHT OR VISION. AND THEN IF YOU HAVE FOOTWEAR THAT ARE HINDERING OR CAUSING ISSUES, YOU WANNA PROVIDE UM, EDUCATION ON SHOE FOOT SUCH AS YOU KNOW, THE RIGHT TYPE [00:35:01] OF SHOES THAT YOU SHOULD BE WEARING. UH, SHOES THAT HAVE SOME SUPPORT, UH, THAT HAVE TRACTION. UM, AND IF YOU WEAR HEELS AND THAT'S CAUSING YOU, YOU KNOW, CAUSING YOU TO TRIP, MAYBE YOU CAN FIND A FLAT BALLET SHOES THAT WILL HELP. UM, ALSO VITAMIN D DEFICIENCY. UM, WHAT'S YOUR RECOMMENDED DAILY VITAMIN D DOSE? UM, AND THEN ALSO LOOKING AT UH, YOU KNOW, FOLLOWING UP WITH YOUR PRIMARY CARE PHYSICIAN. OKAY, DO YOU HAVE ANY QUESTIONS FOR ME? YES, . OKAY, GO. FIRST MY QUESTION HAS TO DO WITH, UH, TAKING THE CALCIUM AND MEDICATIONS. YES, LIKE IN THE MORNING I TAKE MY MEDICATIONS AND THE, YOU KNOW, THERE A NUMBER OF, SO WILL THAT SUPPLEMENTATION? NO. SO MEDICATIONS DON'T IMPACT THE SUPPLEMENTS BECAUSE, SO A LITTLE BIT OF BIOCHEMISTRY HERE. WHEN YOU TAKE YOUR MEDICATIONS AND YOU TAKE YOUR SUPPLEMENTS, THEY ALL HAVE RECEPTORS ON YOUR CELLS. SO EACH CELL RECEPTOR FITS A SPECIFIC SUPPLEMENT OR VITAMIN. SO THAT WILL FIT LIKE, UM, I WANNA SAY A RETIS PATTERN. SO THE SUPPLEMENTS WILL NOT AFFECT YOUR MEDICATION. SO FOR EXAMPLE, UM, LIKE VITAMIN D HAS A CERTAIN PHYSICAL STRUCTURE THAT WILL FIT A PHYSICAL, A CELL RECEPTOR. SO ONLY YOUR VITAMIN D WILL FIT IN THAT. UH, BUT THERE ARE MEDICATION SUPPLEMENT INTERACTIONS SO YOU HAVE TO SPEAK TO YOUR DOCTOR ABOUT THAT AND FIND OUT, YOU KNOW, UM, WHICH I KNOW THE FOOD LIKE YOU, IF YOU ON ANY HIGH BLOOD PRESSURE MEDICATION, YOU SHOULD NOT BE TAKING GRAPEFRUIT WITH THAT 'CAUSE GRAPEFRUIT DECREASES THE EFFICACY OF YOUR HIGH BLOOD PRESSURE MEDICATION. UM, SO YOU KNOW WHAT I SUGGEST AND ALWAYS RECOMMEND IS THAT YOU TAKE YOUR MEDICATIONS, THE ONES THAT SHOULD BE TAKEN ON AN EMPTY STOMACH, YOU WAIT AN HOUR, THEN YOU HAVE YOUR BREAKFAST AND YOU TAKE YOUR SUPPLEMENTS. YEAH, I MEAN SOMETIMES AN HOUR IS A LOT BUT DEPENDS WHAT YOU KNOW, WHAT YOU HAVE TO DO. THANK YOU. YOU ARE WELCOME. YEAH. UM, WHEN YOU WERE TALKING ABOUT THE DAY, YOU WERE TALKING ABOUT THE STRAIGHT DAY D, NOW THERE'S D TWO AND D THREE, ARE THEY THE SAME AS THE DDD THREE DD 2000 D THREE? SO IT'S JUST THE CHEMICAL STRUCTURE AND THE ABSORPTION IN WHICH THEY ABSORBED IN YOUR BODY BUT THEY SERVE THE SAME PURPOSE. YEAH, YOU'RE NOT, YOUR RECOMMENDATION IS NOT TO GO OVER THE BALANCE. YES. SO IF YOU'RE TAKING THE HIGHER NUMBERS, YOU'RE JUST DOING WHAT NOTHING. EXACTLY. SO, SO ALSO REMEMBER VITAMIN D IS A FAT SOLUBLE VITAMIN. SO IF YOU TAKE TOO MUCH IT'S GOING TO GET STORED IN YOUR FAT CELLS. SO YOU WANNA TAKE THE RECOMMENDED DOSE, WHICH IS USUALLY A THOUSAND IU OR MILLIGRAMS DAILY. NOW I KNOW DOCTORS, ESPECIALLY IF YOU HAVE VITAMIN D LEVELS ARE BELOW 17 MILLIGRAM PER DECILITER, THEY GIVE YOU 50,000 IUS ON A WEEKLY BASIS AND THEY WANT THAT TO INFLUX THE SYSTEM SO THAT YOUR FAT CELLS CAN ABSORB THAT. AND WHEN YOU NEED YOUR VITAMIN D, YOU'LL HAVE THE RESERVES. UM, I DON'T KNOW WHETHER IT WORKS THERE, YOU KNOW, THERE'S NOT ENOUGH RESEARCH SAYING THAT 50,000 IU WORKS. UM, BUT IF IT GIVES YOU PEACE OF MIND TO TAKE 50,000 IUS ONCE A WEEK, UH, YOU KNOW, AND I SAY THIS BECAUSE I AM VITAMIN D DEFICIENT, I'VE BEEN TAKING 50,000 IU ONCE A WEEK FOR THE PAST SIX MONTHS AND MY VITAMIN D LEVELS DID NOT MOVE ONE BIT. SO , SO WHAT I DO IS JUST TAKE THE 1000 IU ON A DAILY BASIS, BUT THAT'S ME AND I'M DIFFERENT, YOU KNOW? UM, SO YEAH. YEAH. SO JUST TO FOLLOW UP, CLARIFY WHAT YOU'RE SAYING. SO D TWO IS D 2000 AND D THREE IS D, NO, D TWO AND D THREE ARE THE CHEMICAL, THE WAY THEY APPEAR IN YOUR FOOD. IT'S THE CHEMICAL COMPOSITION OF VITAMIN D. IT'S JUST THE BIOCHEMISTRY OF THAT STRUCTURE. SO YOU KNOW, ALL UM, NUTRIENTS HAVE A BIOCHEMICAL STRUCTURE. SO WHEN THEY SAY B VITAMIN D TWO, IT'S THE CHEMICAL STRUCTURE THEY'RE REFERRING TO. IT'S NOT THE AMOUNT OF UM, D IN THAT SUPPLEMENT, BUT, BUT FOR THE SAKE OF, UM, CALCIUM ABSORPTION, D TWO OR D THREE AT A THOUSAND IU, [00:40:01] ANY OF THE DS WOULD WORK AT A THOUSAND IU. OKAY. ANY OTHER QUESTIONS? YES. QUESTIONS ABOUT THE CALCIUM. I KNOW IT'S GREAT FOR THE BONES, BUT WHAT ABOUT THE EFFECT ON THE HEART? SOME PEOPLE ARE SAYING, RIGHT, SO I'S TOO HIGH IT CAN AFFECT YOUR HEART. I READ THAT. SO I THINK THERE'S STILL SOME RESEARCH ON THAT AND I THINK THIS ALL CAME ABOUT SINCE COVID HEART DISEASE, CALCIUM, YOU KNOW, INTERACTIONS. I DON'T KNOW ANYTHING ON THAT YET. I HAVEN'T LOOKED AT THE RESEARCH, BUT I COULD ALWAYS GET BACK TO YOU ON THAT. UH, LET YOU KNOW WHAT THE CALCIUM, UM, HOW CALCIUM, HIGH INTAKES OF CALCIUM CORRELATES WITH HEART DISEASE. YEAH, BECAUSE THEY'VE BEEN SAYING IT HERE. UH, CALCIUM'S TOO HIGH CAN AFFECT THE HEART. I, I READ THAT TOO, BUT AFFECT THE HEART. IN WHAT WAY? LIKE SEE THAT'S WHAT WE HAVE TO ASK OURSELVES. UH, IS IT TACKY? YOU WANT THE HEART TO BUILD UP CALCIUM SO THE HEART WILL NEVER BUILD UP CALCIUM DEPOSITS, MAYBE CALCIUM DEPOSITS WILL HAPPEN ELSEWHERE IN YOUR ARTERIES, BUT NOT THE HEART. SO MAYBE IT SLOWS DOWN THE HEART RATE. IT INCREASES HEART RATE. BUT I COULD LOOK INTO THAT AND GET BACK TO YOU. UM, YES, LAST YEAR IN THE SOCIAL SITUATION, UM, SOMEBODY THE, AND SHE SAID SHE DID THEM DAILY, BUT THEN SHE SAID ONE OF MY SONS IS A DOCTOR AND ALSO WHAT HE TOLD ME AND WHAT I DO, AND BY THE WAY, THIS IS A WOMAN THAT WAS IN HER LATE SIXTIES. SHE SAID, UM, WITH THE AND EXERCISE I ALSO FALL AND THEN I LEARN HOW TO PICK MYSELF UP IN DIFFERENT POSITIONS HOW I HAVE FOLLOWED. AND THEN SOMEBODY ASKED, OH, HOW DO YOU DO THAT FOLLOW FOLLOWED? AND SHE DID NOT ANSWER THAT. SHE SAID, NO, NO, NO, I CANNOT SAY THAT YOU SHOULD CHECK WITH YOUR DOCTOR. THIS IS WHAT MY SON TOLD ME. I DO IT AND I THINK IT'S GREAT. SO ANYHOW, OUT THERE, HAVE YOU HEARD ANYTHING LIKE THAT? I HAVEN'T HEARD THAT. THAT'S THE FIRST TIME I'M HEARING THAT. BUT I DO KNOW THAT, YOU KNOW, THE GOLDEN RULE IS WHEN YOU FALL, DON'T JUST WAKE UP. IF YOU WANNA ASSESS YOUR BODY, ASSESS WHAT PART OF YOUR BODY YOU CAN AND CANNOT MOVE. SO IF YOU FELL ON YOUR BACK AND YOU THINK YOUR BACK IS INJURED, YOU WANNA LAY THERE UNTIL YOU KNOW, UNTIL HELP COMES AND DON'T JUST WAKE UP BECAUSE YOU NEVER KNOW. SO ASSESS YOUR BODY AND THAT'S THE ADVICE I GIVE WHEN YOU FALL, JUST ASSESS, SIT DOWN. A LOT OF TIMES PEOPLE WHEN THEY FALL, THEY WAKE UP BECAUSE THEY'RE EMBARRASSED. SOMEBODY HAS WITNESSED THAT FALL, SO NOW YOU'RE EMBARRASSED THAT YOU FELL AND YOU WAKE UP TOO QUICKLY. THAT COULD ACTUALLY CAUSE MORE HARM TO YOU. SO EVEN IF YOU FALL, TAKE YOUR TIME, JUST SIT, SEE CAN YOU MOVE YOUR LEGS, CAN YOU MOVE YOUR HAND? CAN YOU LIFT YOUR BODY UP? IF YOU CAN DO THOSE THINGS, THEN DO IT SLOWLY AND ASK FOR HELP. YOU KNOW, IF SOMEBODY IS AROUND, ASK FOR HELP. BUT IF YOU FALLEN ALONE, YOU JUST WANNA SIT THERE AND CALL 9 1 1. YES. IS THERE WAYS TO TEACH YOU ONCE YOU'RE AT THAT STATE AND YOU FEEL LIKE YOU HAVE UH, CONTROL OF YOUR LIPS, LIKE SHOULD YOU GO TO YOUR KNEES OR GO TO YOUR SIDE OR IS THERE STEPS TO TAKE? I'M SURE THERE IS. AND IF YOU LIKE PHYSICAL THERAPIST, IF YOU WORK WITH A PHYSICAL THERAPIST, THEY'LL BE ABLE TO TELL YOU THE WAYS THAT YOU CAN WAKE UP, YOU KNOW, GET UP WHEN YOU, UM, WHEN YOU FALL. ANY OTHER QUESTIONS OR COMMENTS? ? YES. UH, YOU, YOU MENTIONED ABOUT THE LIGHTS. UH, MOTION DETECTOR. KNIFE LIGHTS. WE'VE GOT A COUPLE IN THE HOUSE, THEY DON'T HAVE TO BE PLUGGED IN. SOME BATTERY OPERATED. YES. ALSO REACHING UP ABOVE SHELVES. YEAH. UM, WE GOT, WE CALL IT GRABBER. OH YEAH. THREE FOOT LONG STICK WITH JAWS ON IT. AND YOU USE THAT FREQUENTLY TO GET SOMETHING OFF OF A HIGH SHELF. YEAH, THAT'S A GREAT RESOURCE TOO. HE MENTIONED THE GRABBER. UM, YOU KNOW, IF YOU CAN'T GET TOO HIGH STUFF, YOU CAN'T USE THAT WITH DISHWARE, BUT I'M THINK THINKING LIKE OTHER STUFF, YOU KNOW, YOU YEAH. PASTA BOXES OF CEREAL FOR YEAH, LIKE . SO THOSE, AND, AND HE AND HE, HE ALSO MENTIONED UH, THE NIGHT, YOU KNOW, THE SENSOR LIGHTS, THEY BATTERY OPERATED. UH, I [00:45:01] HAVE THEM ESPECIALLY IN CLOSETS. WELL I DON'T, YOU KNOW, CLOSETS AND THE STAIRCASE LEADING DOWN TO THE BASEMENT, THAT IS ONE PLACE THAT OLDER HOUSES DON'T HAVE LIGHTS. SO THAT'S TO ME IS ESSENTIAL. AND THEN WE JUST PUT UP A FEW AROUND OUR HOUSE TOO BECAUSE THEY WORK WELL, YOU KNOW. YEAH. THE MOTION DETECTOR ONES ARE GOOD BECAUSE IF YOU GET THE MIDDLE OF THE NIGHT TO GO BATHROOM, YOU KNOW, ONCE YOU WALK PAST A A NIGHT LIGHT THAT HAS MOTION DETECT THEM, IT SWITCHES PLACE THESE BATTERY OPERATED ONES IN DIFFERENT AREAS AND THEY COME ON. THEY COME ON. YEAH. ESPECIALLY IN HALLWAYS LIKE FROM YOUR BEDROOM TO YOUR BATHROOM, THE HALLWAY, THAT AND THAT I THINK DETECTS LIKE QUITE A DISTANCE. SO THOSE ARE GREAT ONES TOO. YES. ONE THING I NOTICED ON THE CHECKLIST THAT YOU DON'T MENTION AT ALL IS IF YOU HAVE PETS IN THE HOUSE. OH, PETS. YEAH. YEAH. YOU CAN HAVE A TENDENCY TO GET UNDER FOOT THE WORST POSSIBLE TIMES. YEAH, I WAS GONNA SAY THAT. BUT THEN I THINK MY THOUGHT OF TRAIN WENT TO FAMILIES WITH KIDS AND YOU KNOW, TOYS. BUT YEAH, PETS ALSO ARE A BIG TRAP HAZARD AND I KNOW THE COUNTY GAVE OUT A LOT OF ROBOTIC PETS. UM, AND THAT IS ONE THING WE ALWAYS SAY THESE ROBOTIC PETS ARE GOOD COMPANIONS FOR SENIORS WILL LIVE ALONE, BUT UM, YOU KNOW, THEY COULD BET TRAP HAZARDS. SO MAKE SURE AFTER YOU USE THEM, YOU PUT THEM AWAY. UM, SO , I MEAN YOUR PET, YOU WANNA KEEP THEM, YOU KNOW, UM, IN AN AREA, I DON'T KNOW, A LOT OF PEOPLE, YOU KNOW, HAVE THEIR DOGS IN THEIR ROOMS. THAT COULD BE A A, A, A TRIP HAZARD OR THEIR CATS. UM, SO YOU WANNA HAVE A DESIGNATED AREA FOR THEM TOO OR PUT A COLLAR ON WITH A BELT SO YOU CAN HEAR IT. , THERE'S SOME GOOD TIPS ON YOUR PETS. OKAY, ANYTHING ELSE? ANY OTHER QUESTIONS OR COMMENTS OR PEOPLE WANNA SHARE? UM, YOU KNOW, IT'S ALWAYS NICE TO FIND OUT FROM COLLEAGUES WHAT ARE YOU DOING, UM, OR HOW YOU CAN IMPROVE, YOU KNOW, YOUR, YOUR LIFESTYLE AT HOME, ESPECIALLY DURING TRIPS AND FALLS, AND NO HIPS AND . OKAY, SO THIS SOUNDS CRAZY, BUT DO THEY TEACH YOU OR IS THERE A CLASS OR, UM, HOW TO FALL? I MEAN A LOT OF TIMES ONCE IT'S COMING WE'RE TOO LATE. LIKE WITH YOUR HANDS OUT, NOT WITH YOUR HANDS OUT. IS THERE? UM, I DON'T KNOW ABOUT THAT BUT I COULD FIND OUT BECAUSE WE DON'T DO THE FULL FALLS PREVENTION THING, BUT THERE'S LOTS OF RESOURCES AND I'M SURE YOU KNOW, IF YOU CATCH YOURSELF FALLING THEY TELL YOU NOT TO BRACE, LIKE TO BRACE WITH YOUR HANDS. NOT TO NO TO BRACE WITH YOUR HANDS, NOT YOUR HANDS. YOUR LIKE FOUR HUMPS. YEAH. YES. JUST ONE THING TOO. THERE'S A LOT OF BLACK ICE AT NIGHT AROUND HERE AND YOU MIGHT THINK YOU'RE RUNNING THE TRASH SO YOU CAN'T GOOD. THE ICE IS FALL AROUND. YES, THAT'S A GOOD POINT. SHE SAID THERE'S BLACK ICE. UH, MAKE SURE YOU WEAR THE PROPER FOOTWEAR EVEN FOR A QUICK OUTSIDE TRIP TO YOU KNOW, THROW OUT YOUR TRASH OR BRING YOUR TRASH TO THE SIDEWALK. UM, YOU KNOW, ALWAYS ASSESS YOUR FOOTWEAR TOO BIG OR TOO SMALL. SHOES ARE GOING TO CAUSE YOU TO TRIP ALSO, SO JUST BE MINDFUL. OKAY. ANYTHING ELSE? I DON'T WANT TO KEEP YOU FROM LUNCH. IT IS ONE 30 AND I KNOW WE WANNA HAVE SOME GOOD NUTRITIOUS FOOD. . WELL THANK YOU EVERYONE FOR HAVING ME. THIS WAS AMAZING AND I WOULD LOVE TO BE BACK IF Y'ALL WANT ME BACK TO DO ANOTHER PRESENTATION. * This transcript was created by voice-to-text technology. The transcript has not been edited for errors or omissions, it is for reference only and is not the official minutes of the meeting.