Doctor’s Senior Exercise & Health Newsletter

August 1, 2006            

 Issue Vol. 6 No. 8

 In This Newsletter

Introduction

Healthfully yours

Health Hints

 Introduction***

 The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it.

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 Healthfully Yours***

 Osteoporosis…Insidious and Silent!

 Osteoporosis is a condition, or disease that occurs without warning over a period of time. Osteoporosis affects not only women as most people think when osteoporosis is discussed, but men are also at risk. It is true that women are more at risk, however, men should be aware that they too, could be seriously at risk. There are primary and secondary osteoporosis conditions, and each are due to several different factors. Those individuals, who have seen family members having osteoporosis, must be extremely alert to the fact that they are doubly at risk to having osteoporosis later in their lives. Preventive measures for these individuals need be taken early on. 

 Primary osteoporosis occurs due to many factors and can start at an early age. Causative factors can be due to sensitive hormonal changes of the parathyroid glands, a deficiency of calcium absorption in the intestinal tract, menopausal factors (can occur in men as well), and defective bone formation with loss of bone mineral mass, and age related bone mineral mass loss. There is a gradual loss of bone mineral mass, usually starting around 30 years of age, unless the individual uses preventive measures in combating this natural progression as we age. Because men have larger skeletons than women, their bone mineral loss may start at a later age than women.

 Secondary osteoporosis is more related to serious medical disorders. There are many such disorders that can seriously impair the bone formation and structure of the bone. These disorders are related to hypogonadism (reduction in size of testicles), subtotal gastrectomy (stomach removal when necessary due to other conditions), multiple myeloma, and hypercortisonism (an increase of cortisone hormones).

 Symptoms of osteoporosis can be insidious, causing the individual to be unaware that this is an ongoing problem that is becoming progressively worse. The individual may experience pains in the back and other joints. However, back pain is generally the most prevalent. Over time the individual will find that they are bending over more and more. Women (mostly), will experience the development of what is called, “the widows hump”, an increase of the spinal curve below the neck and upper back. The individual will also find that they have become shorter as time goes on. The reason for this is that there are compression fractures that have been developing. This is another cause of the back pains.

 Bone mineral mass will be decreasing in other bones as well, especially the hips, upper and lower extremities. This places the individual at a much greater risk for fractures particularly of the hips and wrist during the slightest fall, lifting or reaching for something. Very often in severe cases of osteoporosis, the individual does not fall, but a spontaneous fracture will occur in a hip joint causing the patient to fall, and the patient will think that the fracture is due to the fall, when in fact it wasn’t. Osteoporosis prevention should start in early childhood. Read in health hints below how to prevent and improve osteoporosis if you are already at this stage.

 Health Hints***

1. Prevention should start in the teen years, especially girls. They must have a diet that will give the daily requirement of calcium and vitamin D. (Vitamin D is required to facilitate the absorption of calcium). If their diets are not balanced, and there are not enough fruits and vegetables, they should take a calcium supplement to augment the diet, and be sure there is vitamin D included. At earlier ages, calcium 1000mg, and vitamin D 400 I.U is recommended. In the 50 and older demographics, 1200 to 1600 mg. of calcium and 600 to 800 I.U. is the needed daily requirement. 
2. If you smoke, you must stop.
3. Alcohol intake should be limited.
4. Diet should be a balanced diet consisting of fresh fruits and vegetables, plus proteins and mono and polyunsaturated fats. Transfats should be completely avoided.
5. Lifestyle changes are extremely important. This means that a sedentary lifestyle can be disastrous. An exercise program is a must. Walking, swimming, bicycling, and engaging in all types of sports that you find interesting. will add mineral mass to the bones.
6. Staying active and engaging in other activities, such as gardening is helpful.
7. Try to walk to stores, banks, beauty parlors, etc., instead of driving wherever possible.
8. Walk up and down stairs, instead of taking the elevator when possible, even if you have to walk up part of the way and take the elevator to the higher floors.
9. Getting enough rest, including a good night’s sleep is necessary, so that the body will have the time to repair any damages that occur in our daily activities.
10. You can read more on osteoporosis at: www.doctorsexercise.com  and click on the “Doctor’s Journal”.

 Doc Cane