Taking preventative measures now can help keep you healthy as you age. That’s certainly true in regard to osteoporosis. Osteoporosis is a condition that causes bones to weaken and become brittle, which increases the risk of them breaking easily. In some cases, people with osteoporosis can break a bone simply by sneezing, coughing or bending. According to the National Osteoporosis Foundation, half of all women and a quarter of all men over the age of 50 will break a bone due to osteoporosis. This is of great concern, as bones commonly don’t heal as fast or as well in older people as they do in children. Ideally, action to prevent osteoporosis starts early while bones are still developing, and lasts into adulthood and older age to help keep bones strong.

Here are the basic dos and don’ts of bone health and osteoporosis prevention:

Do Get Enough Calcium and Vitamin D
Eating a diet rich in calcium and vitamin D is critical for strong, healthy bones. The National Osteoporosis Foundation advises that children between the ages of 9 and 18 get 1,300 milligrams of calcium, and the American Academy of Pediatrics advises they get 400 international units of vitamin D daily. Likewise, the National Osteoporosis Foundation recommends adults between 19 and 50 get 1,000 mg of calcium and between 400 and 800 IUs of vitamin D daily, and adults 50 and older get 1,200 mg of calcium and between 800 and 1,000 IUs of vitamin D daily. Good sources of calcium include low-fat milk, yogurt and cheese; tofu; broccoli, spinach and kale; almonds; and calcium-fortified juices, breads and cereals. If your doctor advises, supplements may also be a good way for you to get enough calcium and vitamin D.

Do Exercise Regularly

Both strength-training and weight-bearing exercises are important for bone health. Think lifting weights, walking, running, climbing stairs and the like. While activities such as swimming and biking are good for overall health, they don’t force the bones in your legs, hips and lower spine to bear your weight.

Don’t Smoke or Drink Excessively

Both smoking and drinking alcohol excessively (more than two drinks a day) are believed to negatively affect bone health.

May is National Osteoporosis Awareness and Prevention Month, so take time to learn about this condition. For more information about osteoporosis, visit the Health Library at Edward White Hospital. You can also call Consult-A-Nurse® at 1-888-243-3627 for medical questions or a physician referral.

Sources:

Health Library at Edward White Hospital

National Osteoporosis Foundation

American Academy of Pediatrics

U.S. National Library of Medicine

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Triglycerides are a particular type of fat that your body uses for energy. While your body does need some triglycerides to be healthy, high triglycerides can increase your likelihood of developing heart disease and can also be a sign of metabolic syndrome. It’s important to understand the factors that can increase triglyceride levels and what you can do to manage them.

What Are Triglycerides?

Triglycerides in plasma come from fats in food or are made by your body from other sources of energy. Any calories that are consumed and not immediately used by your body’s tissue are converted into triglycerides and stored in fat cells. The triglycerides are then released as needed by the body for energy.

Normal triglyceride levels are less than 150. High levels are considered to be anything from 200 to 499, with 500 and higher being very high.

Diagnosing High Triglyceride Levels

Unfortunately there are no symptoms of high triglyceride levels. Your level would have to be determined through a test by your physician, although most cholesterol tests also test your triglycerides. Most adults should be tested once a year.

Treating High Triglycerides

Some ways you can manage triglycerides include:

· Decreasing your calorie intake if you are overweight to achieve your ideal body weight

· Maintain a healthy diet, reducing the intake of saturated fat, trans fat, and cholesterol, while increasing your intake of fruits, vegetables and low- or non-fat dairy products

· Being physically active for at least 30 minutes a day, most days of the week

· Reducing or eliminating your consumption of alcohol, as even small amounts can result in large changes in plasma triglyceride levels

· Substituting monounsaturated and polyunsaturated fats for saturated fats

· Substituting fish with omega-3 fatty acids for meats that are high in saturated fat

To learn more about triglycerides, visit the Health Library at Edward White Hospital. And if you’d like to have your level tested, call Consult-A-Nurse® at 1-888-243-362 for a physician referral.

Sources:

Health Library at Edward White Hospital

American Heart Association

National Institutes of Health

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As Americans, we are great at planning ahead. We spend our lives planning for our retirement, we buy life insurance to plan to protect our families just “in case,” and we purchase health insurance to plan for the unforeseeable occurrence of injury or illness. Yet, how many of our have ever taken time to sit down and evaluate our lifestyles and “plan” to avoid stroke or other health complications?

While a stroke can happen to anyone, studies have proven that up to 80% of strokes are preventable. It is important to be aware of your personal risk. It is also critical to practice preventative habits to avoid the future complication of stroke before you need to fall back on one of those other plans.

• Know your blood pressure. High blood pressure, left untreated, is a major risk factor for stroke. Your blood pressure should be checked annually.

• Control your cholesterol. Know your cholesterol level and seek the advice of a doctor if it exceeds 200, as high cholesterol levels can clog arties, causing stroke.

• Manage diabetes. Diabetes sufferers also have many of the health complications that can increase risk of stroke.

• Do a lifestyle check. Healthy diet and exercise habits will go a long way toward preventing stroke. You should strive to exercise for 30 minutes a day most days of the week and eat a diet low in fat.

• Kick the habit. Cigarette smokers are twice as likely to experience a stroke, as the smoke damages the walls of your blood vessels and increases the likelihood of clogged arteries and high blood pressure.

• Establish whether you have atrial fibrillation. Left untreated, this abnormal heartbeat can increase your risk of stroke by up to 500%.

• Avoid excess alcohol. Decrease your risk by avoiding alcohol or drinking in moderation.

• Treat circulation issues. It’s important to treat any circulation problems, as any fatty deposits could potentially clog an artery and prevent blood for reaching the brain.

If you suspect someone is having a stroke:

1. Call 911 immediately.
2. Perform resuscitation breathing if necessary.
3. Make the person comfortable, loosening clothing and turning the head slightly to the side in case vomiting occurs.
4. Do not offer food, drink or aspirin, as the person could begin to have difficulty swallowing. Aspirin could also cause an episode to intensify, depending upon the type of stroke.
5. Reduce the effects of headache and inflammatory stroke reaction by placing ice packs or frozen vegetables around the head while likewise covering the individual’s body in blankets to prevent shock.

To learn more about stroke prevention and treatment, contact the Stroke Center at Edward White Hospital. Visit us online or call Consult-A-Nurse® at 1-888-243-3627 for a physician referral.

Sources:

Edward White Hospital Health Library

National Stroke Association

National Institute of Neurological Disorders and Stroke

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Osteoarthritis is a condition caused by the wearing down of the cartilage around joints. Rheumatoid arthritis is an autoimmune disease that causes inflammation in the joints. If you are one of the millions who suffer from either disease, you know all too well the consistent, nagging, even debilitating pain it can cause. Treatments for osteoarthritis and rheumatoid arthritis focus on relieving symptoms.

In recent years, a number of new treatments have surfaced with the hope of bringing profound relief to arthritis suffers, while researchers actively seek out a cure. The following treatment approaches all aim to enhance the quality of life for those who are in pain.

• Medication: Your doctor may suggest you try the various over-the-counter painkillers that are available, or he may prescribe a stronger medication if those are not effective.

• Heat and ice: Many people with arthritis find that they benefit from heating pads to ease sore muscles. Ice packs after exercise may also prove beneficial.

• Exercise: While you may hesitate to be active with arthritis, exercise is actually a good strategy. When you keep moving, your joints stay lubricated and you stay strong. Try walking, swimming, yoga, and other low-impact activities. Just be sure to give yourself a chance to rest, too, so your joints can recover.

• Physical therapy: Working with a physical therapist can help you increase your range of motion and strengthen the muscles around your joints. Physical therapy will also help you improve your flexibility.

• Surgery: In some cases, surgery may end your arthritis pain. Joint resurfacing is one option, while partial and total joint replacement may be needed for more serious cases. Talk to an orthopedic surgeon about all your choices.

If you suffer from arthritis, the team at Edward White Orthopedic Center can evaluate your condition and determine what treatments and medications may be appropriate for you. Visit us online or call Consult-A-Nurse® at 1-888-243-3627 for a physician referral.

Sources:

Arthritis (The New York Times)

Osteoarthritis (Edward White Hospital Health Library)

Rheumatoid Arthritis (Edward White Hospital Health Library)

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