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Performance Chiropractic is pleased to offer services to seniors. Arthritis is nothing more than human rust, and chiropractic care oils up your "rusty hinges." Acupuncture is also a very useful tool for pain control. We also counsel seniors on exercise and other lifestyle changes. Too many seniors are over-medicated; and we are proud to offer an alternative. We are dedicated to helping patients live healthier, more INDEPENDENT lives.
If you are 65 or older, Medicare covers a portion of spinal manipulation. Secondary insurance policies ("supplements") may pick up more. Click on the "Insurance Coverage" tab to learn more; or contact us.
Please enjoy the following article. If you would like more information on services "to assist older Virginians in independent and productive living," contact the
Peninsula Agency on Aging
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Avoiding hip fractures: Tips for senior women (and men)
by
Dr. Daniel A. Shaye
Chiropractic Physician
Fellow, International Academy of Medical Acupuncture
Most women are aware that breast cancer is a significant killer. What most women—especially young women—fail to recognize is that during a woman’s life, a broken hip is as likely to kill as breast cancer. Fully half of western women will suffer some sort of fracture due to osteoporosis; some are so brittle that they can fracture a hip just rolling over in bed. 2.8 % of all women will at some point in their lives suffer a hip fracture that causes premature death.
Breast cancer is devastating for women and the men in their lives; 1 in 9 women will develop breast cancer, and researchers are working hard to find the causes. On the other hand osteoporosis (low bone mineral density) is a well-understood culprit in hip fracture, and other causes of hip fracture are known and largely preventable. In other words: Faced with 2 killers, one understood and preventable, the other not so well understood or preventable, why not focus your personal resources on the preventable problem?
Factors women cannot control include:
1. Gender (women are at higher risk, especially after menopause)
2. Small bones
3. Family history of osteoporosis
4. Aging
There are several natural ways that most women can protect themselves against hip fracture and resulting disability or premature death. These include:
1. Exercise. Weight-bearing exercise stresses the bones. In normal individuals, bone will respond by increasing its density and therefore its resistance to fracture. Since peak bone density tends to occur in young (teenage) females, the earlier that a woman becomes active the better. Weight lifting is effective, but even leisure sports will subject the bone to some stress, and that stress will translate into stronger, denser bones.
2. Diet. A recent study* suggested that intake of Vitamin K is an important part of avoiding osteoporosis. Put more simply: Eating salad (green leafy vegetables) keeps your bones strong. While you’re at it, consider Calcium and Vitamin D…
3. Calcium. The mineral substance of bone includes quite a bit of calcium; therefore, adequate calcium is critical to proper bone strength. Good sources of calcium include dairy products, and dark leafy greens (including broccoli). Citrus fruits, canned fish with edible bones (such as sardines), peas, and beans also contain calcium.
4. Vitamin D. This vitamin allows us to absorb the calcium we eat, and to make it part of our bones. This vitamin is unusual in that humans can manufacture it simply by exposing themselves to sunlight. Dietary sources include fish oils and egg yolks, as well as milk with added vitamin D. Vegetarians can become deficient, and probably would, if not for the human body’s ability to make this vitamin. Simply expose your hands and face to the sun (which is more difficult during winter), and your body will do the rest.
5. Balance training. Too many seniors are killed by complications of falls. Reasons for this include lack of strength and lack of balance/reaction time. Also, problems with medications or dehydration can also increase fall rates. Fortunately, all of these can be remedied. Research on T’ai Chi, a form of martial art, shows that seniors can improve both strength and coordination through regular practice of these exercises. If seniors can improve strength and balance through training, what about younger folk? The answer is clear: Strength and balance training are of value, at any age. If T’ai Chi is unavailable, then try dancing, or whatever activities safely challenge your balance sense. Increased strength helps bone strength (see “Exercise” above), and improved balance means that falls are less likely, or—if they do happen—the consequences may be less severe.
6. Smoking cessation, and limiting alcohol intake. There are many side effects of abusing these substances. Add increased osteoporosis risk to the list.
Medications (including the mixed blessing of hormone replacement) are available to decrease the rate of bone mineral loss in women at high risk; but as with most things, an ounce of prevention is worth a pound of cure. Steps 1. – 6. above are superior to any program that simply addresses women who are already behind in the race against hip fracture. It is also worth noting that men over the age of 70 may suffer increased rates of hip fracture; steps 1. – 6. work for the ladies and yes, for men too. While you’re at it, have your eyeglass prescription checked regularly, and check your home for risks (see Vol. 2 No. 1 of our patient newsletter for tips on avoiding falls).
For more information on staying healthy, consult your chiropractor.
*American Journal of Clinical Nutrition, 1999 Jan; 69(1):74-79.
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