BONES AND JOINTS

 Preventing osteoporosis

To help prevent osteoporosis, get proper nutrition and regular physical activity, and avoid smoking and excessive alcohol consumption. 

• Eat calcium-rich foods

Dairy products such as milk, yogurt and cheese are the richest sources of calcium. Fat-free and low-fat products, calciumfortified orange juice and cereals, fish with edible bones, and certain vegetables (such as rhubarb, soybeans and spinach) are good sources. Healthy adults ages 19 to 50 need at least 1,000 milligrams (mg) of calcium a day from all sources. Older adults need 1,200 mg a day.

• Consider a calcium supplement

Calcium carbonate is the least expensive and most commonly used calcium supplement, and it’s better absorbed when taken with meals. Calcium citrate is more easily absorbed but requires more pills to reach the recommended amount. Calcium phosphate is the least likely to cause constipation.

• Get enough vitamin D

If you’re not taking a multivitamin, consider a calcium supplement that also has vitamin D, and milk that’s fortified with Vitamin D. Vitamin D is essential for enhancing the amount of calcium that ultimately reaches your bones. In addition, the body can produce vitamin D from exposure to sunlight. Ten to 15 minutes of exposure two to three times a week helps.

• Exercise regularly

Regular physical activity and exercise help slow bone loss and improve balance, coordination and muscle strength.  

• Avoid smoking and excessive drinking of alcohol

Smoking increases the rate of bone loss. Regularly drinking more than moderate levels of alcohol can hasten bone loss and reduce ability to absorb calcium.

Treating back pain at home

Back pain usually resolves within two to three weeks by taking the simple self-care measures noted below. But contact your doctor immediately if your back pain is the result of a fall or blow to your back, it causes weakness or numbness in one or both legs, or it causes new bladder or bowel problems.

 Apply cold, then heat

Apply ice four times a day — but no longer than 20 minutes at a time. Put ice in a plastic bag, then wrap the bag in a cloth or towel to keep a thin barrier between it and your skin. After acute pain subsides, usually within the first two days, try a heating pad (low setting), heat lamp, warm compress or take a warm bath. Limit each heat application to 20 minutes. To avoid burns, don’t fall asleep while using a heat source. Consider setting a timer to turn off the heat source or to awaken you if you do happen to fall asleep. 

• Use over-the-counter medications if needed

Acetaminophen may help control pain. Nonsteroidal antiinflammatory drugs, such as ibuprofen, also can reduce inflammation. Read labels and use the recommended doses unless your doctor advises otherwise. Check with your doctor if you’re taking other medications.

• Combine rest with gentle movement

Get plenty of rest, but avoid prolonged bed rest. Staying in bed more than two days may slow your recovery. Moderate movement keeps your muscles strong and flexible. Avoid heavy lifting, pushing or pulling.

Living with arthritis: Assistive devices

If you have arthritis, assistive devices may allow you to be more independent with daily tasks. Consider these options: 

• Hand aids

Look for aids that provide a wide-diameter grip. Many pens, for example, have thin shafts that force you to grasp them with a tightly closed fist. A foam or plastic sleeve that slides over the pen can correct this problem.

• Grooming and personal hygiene

If you have limited range of motion, use long-handled brushes and combs. Consider bathing aids such as long-handled sponges and brushes, bath benches and grab bars. Use an electric toothbrush, a Radius toothbrush or one with a foam handle. Use mirrors with foam rubber handles for an easier grasp.

• Getting dressed

Buy a shoehorn with an extension handle and use a stocking aid to help pull on hosiery. Look for tools that grip buttons and zippers. Sew elasticized Velcro tabs onto shirt cuffs. Select wraparound skirts or stretch trousers if limited range of motion makes dressing a challenge. Try clip-on neckties.

• In the kitchen

Put everything that you use often within easy reach. Store frequently used cookware and utensils in cabinets at hip-to-shoulder height. Consider a single-lever faucet so it’s less taxing on your finger joints. Use an electric can opener and electric knife.

• Cleaning your home

Use a long-handled mop, dustpan and broom. Keep cleaning supplies on each floor and store supplies within easy reach. Avoid unnecessary bending or stooping.