Aging Naturally - Old Age Problems

If you have healthy bones, the chances are that you will have an active and energetic later life. As you age, your mobility and range of movement depends largely on the health of your skeletal system. It is never too late to start looking after the health of your bones and by doing so you can prevent a range of problems including osteoporosis, arthritis and back pain.

Physical Problems:
Osteoporosis:
From your 30s onwards your bones gradually start to become thinner, less dense and more porous. This loss of bone density accelerates in women after the menopause and some go on to develop osteoporosis - a disease in which the bones are so weak that they fracture even on minor impact. Men can suffer from osteoporosis too, but it tends not to appear until much later in life. People who have osteoporosis may have a hunched appearance resulting from compression of the vertebrae in the upper spine. They may also suffer from fractures of the wrist, hip or vertebrae. Risk factors for osteoporosis include family history, poor diet, lack of weight-bearing exercise, lack of sunlight, early menopause, smoking, high alcohol, coffee or salt intake, digestive problems, eating disorders, overuse of laxatives or commercial bran products and being underweight. Incidences of osteoporosis are increasing dramatically in Europe and the USA. In the UK approximately 200,000 bone fractures occur as a direct result of osteoporosis each year, and of these cases 80,000 people die as a result, usually due to lung or blood complications caused by immobilization.

Preventing Osteoporosis:
The key to prevention is a diet. The most important mineral for healthy bones is calcium and it is important not only to include enough calcium in the diet but also to make sure that calcium absorption and uptake into the bonus is maximized. Good sources of calcium in the diet are dairy products, almonds, brewer's yeast, parsley, globe artichokes, prunes, pumpkin seeds, cooked dried beans and cabbage. Try not to rely on high-fat dairy products such as milk and cheese to suppy all your calcium needs. However, if you do drink milk, remember that calcium is absorbed more efficiently in the presence of fat, so semi-skimmed milk is preferable to skimmed milk. Factors that hinder calcium absorption include excess protein in the diet (over 40g / 1 1/2 oz per day causes calcium to be excreted in the urine), excess caffeine consumption and foods such as wheat bran, chocolate and rhubarb. Avoid these foods where possible. Both cigarette smoking and drinking excessive amounts of alcohol can dramatically increase your risk of suffering from osteoporosis. As you grow older it is essential to quit smoking and restrict drinking to within government guidelines. Since calcium is absorbed by the gut, it makes sense to look after your digestive system. Any form of bloating, flatulence or indigestion is a sign that the digestive system is not breaking down foods efficiently. If this is the case, consult a dietary therapist who may suggest taking digestive enzymes or going on an elimination diet to establish the cause of the problem. If you know that you have a number of risk factors for osteoporosis, and you are a postmenopausal woman, ask your doctor about the possibility of having a bone density test and taking hormone replacement therapy (HRT). A course of HRT lasting a minimum of one year has been shown to improve bone density. You can also ask whether it is appropriate to take dietary supplements. There are some multivitamin and mineral combinations that are specially formulated for postmenopausal women and a magnesium / calcium compound (in a 2-1 ratio) may also be of benefit. Other useful supplements may include 15 mg doses of vitamin B complex. Weight-bearing exercise, such as walking, has a key role to play in the prevention of osteoporosis. Try to go for a brisk 30-minute walk at least every other day.

The Vinegar Diet:
Research at a Japanese University suggests that calcium absorption is facilitated in rats by giving them a diet rich in vinegar. Other research indicates that the amount of available calcium in chicken stock increases by 40 per cent when vinegar is added to the boiling liquid. It is thought that the acetic acid in vinegar breaks down the minerals in the bones in the stock. Dr Anthony Leeds of King's College, London suggests using vinegar as a condiment at meal times since it may enhance calcium uptake. Nowadays vinegars come in a variety of flavors, making them an appetizing addition to many dishes.

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Old Age Problems - Solutions