April 2004
Beware of Falls and Fractures
The glorious advent of spring is a welcome occurrence. The warm air, pleasant breezes, and beautiful array of budding bushes, brilliant flowers and sparkling new greenery make a person eager to get out in the sunshine and glory in God’s beauty so perfectly displayed. It is natural for our energy levels to surge with spring—this is a good thing. Our bodies relish the fresh air and sunshine while our senses are filled and thrilled with the sights, sounds and smells of new life in spring.
While exercising is an essential part of good health, it should be undertaken with appropriate precautions. Begin gradually if you have been inactive over the winter months. Stretch those muscle groups before engaging them in activity. Look for level, unobstructed paths or avenues to walk. Ideally one should start with a stroll and add speed and distance daily as strength builds. The same principle applies for weight lifting. If you are not accustomed to lifting more than ten pounds, don’t let the pleasant surroundings fool you into thinking you will suddenly be able to lift flower baskets, potting soils or other such items without proper training for sedate muscles.
Every year seniors strain muscles, pull backs, and sadly trip, fall or stumble and fracture hips when they venture into spring activities after a rather confined winter season. An underlying factor to this is the known or silent presence of osteoporosis. The National Health Institute reports that osteoporosis is responsible for over 1.5 million fractures each year. Of these over 300,000 are hip fractures, and 700,000 vertebral fractures. These numbers are a warning—Beware. Practicing safety is a valid method to avoid falling, but a more aggressive approach is to avoid the condition that causes a fracture first, then a fall, as happens with osteoporosis. One is wise to begin preventive measures for avoiding this painful and crippling condition that, according to the National Health Institute, affects over 44 million Americans today. This figure represents 55 percent of persons over 50 years of age in America. While women make the majority, men are not immune—one in four men over the age of 50 can expect to experience a fracture from this condition. Projected percentage for women is one in two.
Given such dismal statistics, what is a person over 50 to do? There is help. There is hope. Bone loss can be replaced. The first step is to know where you are. The test for osteoporosis or for bone density is simple and painless. Once you have this result you can plan your preventive or treatment program with your physician. A balanced diet, rich in calcium and vitamin D, is a part of any such plan. Weight bearing exercise helps to strengthen and build bone mass. The avoidance of smoking and excessive alcohol consumption is a must. In serious cases physicians prescribe medications; you and your doctor can decide which is best for you. The main point is to be aware of the danger posed and become proactive about preventing yourself from becoming one of the fracture statistics.