Even though osteoporotic fractures in Australians over 60 are all too prevalent, there is room for you to prevent them from occurring. If osteoporosis isn’t a genetically likely outcome predetermined by your parents’ bone mass, then you can begin putting steps in place today to reduce the likelihood of a diagnosis, or at least prevent the risk of related fractures. 

However, it’s firstly important to understand what osteoporosis is, how it occurs, and what it can do. Osteoporosis is a disease that weakens the density and strength of your bones and increases the risk of fractures.You often don’t know you have it until you break a bone. Fractures of your wrists, ribs, upper arms, spine, and hips are the more common osteoporosis-related fracture locations. 

When you’re around 20 years old, your body stops renewing and replenishing bone, which means you have reached your peak bone mass. After this point, the strength of your bones can decline – a process that may be accelerated by lifestyle decisions you make as well as your genetic makeup. 

The risk factors 
Often, your parents determine whether you will get osteoporosis or not, so you are not always going to be able to prevent the diagnosis in later life. However, you are also more at risk if you have already broken bones as an adult, you smoke, drink to excess, have low body weight and are small in stature. 

If you went through menopause early in life, are already out the other side, or don’t eat calcium-rich food, these factors may also put you more at risk. Taking medication, not exercising, and not getting enough sunlight can also be to blame. 

Help yourself 
To reduce the risk of osteoporosis-related fractures, or the condition itself, there are many lifestyle changes you can make. Firstly, include calcium-rich food in your diet such as chia seeds, soy milk, almonds, dried figs, and white beans. Even just two tablespoons of chia seeds can offer as much as 179 mg of calcium, while one cup of white beans has 161 mg. They are also low in fat, rich in iron, and are versatile for use in salads, side dishes and soups. 

Some studies have also shown that higher intakes of protein, coupled with over 600mg of calcium per day, resulted in a higher bone mass rating. As a result, food high in protein may be of benefit for reducing fractures too. 

If you’re not one for exercising, then it might be time to start. Weight training may help to strengthen not only your muscles but your bones as well. In young people, weight training can increase the bone mineral density, but in older people, it can slow down the bone density loss. 

While not everyone can prevent a diagnosis of osteoporosis, you can make plenty of lifestyle changes that can reduce the impact it may have on your life. 


Image from Pinterest.co.uk​

​INGREDIENTS
Base

• 2 large orange sweet potatoes, peeled and thinly sliced
• 4 tsp olive oil

Filling

• 1 medium onion, finely chopped 1 clove garlic, finely chopped
• 2 tsp olive oil
• 1 cup finely chopped broccoli
• 2 cups chopped fresh kale
• 3 eggs
• 1 cup (250ml) almond or soy milk 125g grated hard cheese
• 1⁄2 tsp ground nutmeg

Sea salt and pepper to taste

DIRECTIONS

1. Preheat oven to 200°C.
2. Coat a 23cm deep pie dish with 2 tsp of olive oil.
3. Cover the base and sides of the dish with the potato; overlap the slices enough to allow for shrinkage when baked. Brush with 2tsp olive oil and bake for 15 minutes.
4. While base is cooking heat 2 tsp oil in a large frying pan and sauté onions and garlic for a few minutes, add broccoli and stir-fry for 3 mins, lastly, add kale and cook until just wilted.
5. Spread vegetable mixture on the baked sweet potato base. Sprinkle on the cheese.
6. Whisk together the eggs, milk, nutmeg, salt and pepper. Pour over the vegetable/ cheese mixture.
7. Lower heat to 190°C and bake uncovered for about 30 minutes, until puffed and golden.
8. Sit in dish for 10 minutes before slicing and serving.

Our lives today can be filled with stressors such as financial worries, relationship problems, work issues, loneliness and health concerns. Even positive events such as moving house or a new baby can contribute to stress.

HOW DOES STRESS AFFECT OUR BODIES?
Our minds and bodies are closely linked, meaning that mental stress leads to physical symptoms. For example, when we feel overwhelmed or threatened; our heart rate increases, muscles tense up and breathing becomes fast and shallow. This is part of what’s known as our ‘stress response’ – our body’s natural survival mechanism which allows us to remain alert and fight an imminent threat. The trouble is that this reaction is only meant to be temporary; when it’s prolonged (chronic), it can have a negative effect on our health.

Chronic stress can actually contribute to serious conditions like heart disease,
disorders of the digestive system, and mental illness. It can affect our immune system, making us susceptible to all kinds of bacteria and viruses. It’s a nasty cycle; stress makes us ill, and illness makes us stressed.

HOW CAN WE HELP OURSELVES?
Years of research now indicates that we can change the way stress affects us. One study, which monitored students doing days of important exams, found that their immune response became weaker each day. However, when they began to practise stress relieving techniques consistently, their immune system function significantly improved.

There are many ways to relieve stress and practise mindfulness – from practical activities such as listening to music, reading, exercise, and hobbies – to learning strategies such as mindfulness and meditation. Even changing the way you breathe can improve your mood and counteract stress.

​We can’t avoid external stressors, but we can manage how we react and cope with these. Simple stress-management techniques can have a positive effect on our immune system and health in general.

It’s likely you’ve heard of a pulled hamstring. Maybe you’ve watched as your favourite sports player suddenly stopped, grasping the back of their thigh. You might have experienced it yourself or know someone who’s been struck by this troublesome injury. You may not realise the importance of hamstrings until you injure them.

WHAT ARE THE HAMSTRINGS AND WHAT DO THEY DO?
Your hamstrings are formed by a mighty trio of muscles: the biceps femoris, semimembranosus, and semitendinosus. Together, they create a powerful muscular unit. Each one starts at what we often call our “sit bones” and runs down the back of our thigh, crossing near our hip and knee and ending in our lower leg. Where they attach determine what actions they trigger, but in general they play a crucial role in walking, running and jumping.

HOW CAN YOU PROTECT AGAINST INJURY?
Tight hamstrings can affect all of these movements and limit mobility. Having flexible, lengthened hamstrings supports the knee, hip, and spine. The stretch that’s best for you depends on your body and its ability; but here’s a stretch you can do from a chair which is often recommended.

SEATED HAMSTRING STRETCH

1. Sit on a chair. Position your bottom toward the front of the seat.
2. Place one leg out straight, rest your heel on the ground and raise your toes towards your body.
3. Keeping your spine upright and straight, bend forward from your hip. When you feel a stretch in the back of your thigh, hold this position for 30 seconds.
4. Rest and repeat. Swap sides

​Picture from Pinterest 

WHAT AFFECTS VITAMIN D LEVELS?
Some foods contain vitamin D, particularly oily fish and dairy products, but we’re generally unable to meet our recommended intake through diet alone.

​We produce vitamin D in our skin when we’re exposed to sunlight and can usually get enough from a small amount – however this is dependent on a number of factors.

• Sunlight – lower levels of vitamin D are more common in winter and places with little sunlight; if you’re indoors all day, or cover your body up when outdoors.
• Skin colour – darker skin has higher levels of melanin, which absorbs less vitamin D.
• Disease – conditions that affect our gut and digestion, like celiac disease and chronic pancreatitis, can reduce absorption.
  
• Age – your skin's ability to produce vitamin D drops as you age.

SYMPTOMS OF VITAMIN D DEFICIENCY
Vitamin D deficiency causes thinning of the bone structure – increasing the risk of falls and fractures in adults. People with vitamin D deficiency often suffer from bone, joint and muscle pain or weakness. Other symptoms can include: fatigue, depression, thinning hair, lowered immunity to colds and flu.
​
CAN WE HAVE TOO MUCH VITAMIN D?
It’s nearly impossible to have too much naturally-occurring vitamin D; however, it is possible if you take vitamin D supplements in excess. Very high vitamin D levels can cause kidney damage and dangerous heart issues. Only take the recommended dose for your needs.
Also, remember to take a balanced approach to sun exposure– take care to avoid the risk of any sun damage to your skin.

When these two simple actions hurt, it’s more challenging to keep mobile. Over time, this may result in loss of muscle strength, spinal motion, function and flexibility. You guess correctly, this can then make your pain worse.

WHAT COULD BE CAUSING YOUR PAIN, AND WHAT CAN YOU DO ABOUT IT?

There are many structures in your back that can cause pain which is made worse by walking and prolonged standing; these include muscles, tendons, ligaments, nerves, bones, and joints.

When we stand, the discs and vertebrae become compressed. If you have a herniated disc, the pressure of weight bearing can push the damaged disc onto a nearby nerve and cause back pain. This can also happen with a condition called lumbar spinal stenosis. Stenosis means narrowing. In this condition a narrowing of the spinal canal occurs. This can result in too little space for the spinal cord and its nerves.

Then there is our posture. The gentle natural curves of our spine support stress from movement and gravity, and help us stand upright. If these curves are too pronounced your posture is affected, which can increase pressure on your spine, particularly when standing for long periods. In turn this can affect your muscles, discs, joints, and nerves; causing pain.

If you’re overweight or obese, walking can increase the risk of back pain from strain on the muscles − especially those that support the lower back.

​With all of this in mind, how can you find relief? To open a lock, you need the right key. So it is with treatment. To fix a problem, you need to first identify the cause. Your chiropractor may use a variety of evaluation tools. Your history, including any trauma, physical examination, chiropractic assessments, and scans might be needed. Once the cause of your pain is determined, the right treatment can be recommended.

Frozen shoulder, also known as adhesive capsulitis, is common. It tends to strike between the ages of 40–60 years, more so in women and people with certain underlying illness. And it can hurt! While sharp pain is experienced with extremes of motion, the usual pain is described as dull and aching.

WHAT IS FROZEN SHOULDER AND HOW DOES IT PROGRESS?
Our shoulder joint is the most mobile joint in our body. Thanks to its ball and socket design, it can move forward and backward, in and out, and rotate in either direction. This provides incredible mobility. A flexible capsule surrounds the joint and holds in a lubricant called the synovial fluid. As with the engine of a car, the lubricant allows frictionless motion, reduces wear and tear, and is key to optimal function.

Frozen shoulder occurs when this capsule around the shoulder joint thickens and tightens, restricting its movement and lubrication. Your shoulder starts to "stick", and pain increases while mobility decreases. This happens in stages:

• Freezing stage: any movement becomes difficult and causes pain, lasts between six weeks to nine months.
• Frozen stage: discomfort might ease but, like a rusted hinge, it just won't budge. Dressing, undoing a bra, scratching your back, and reaching are difficult.
• Thawing stage: full or partial resolution occurs after one to three years​

WHY DOES IT HAPPEN?
While there are accepted stages, a cause often remains elusive. Diabetes, heart disease, thyroid conditions, and Parkinson's disease increase the risk. It may 
develop after a fall or injury, or if you’re unable to move your arm, such as being in a sling or following stroke or mastectomy. Not using it may be a greater problem than overuse. This makes healthy use — and a healthy life — important for possible prevention and recovery.

WHAT SHOULD I DO ABOUT IT?
If you have been diagnosed with frozen shoulder, it's important to understand its natural progression; how long it will take to recuperate. Recovery can take several years, so a tailored treatment plan is essential. With this in mind, what approaches will work?

Adjustments may reduce pain and improve function, and exercises and stretches that encourage motion of this joint may help. However, your chiropractor will assess and determine the most effective form of care for you. This will depend on your stage, your pain level, and the assessment findings. 

With the right approach, dedication and appropriate care, it’s possible to find relief and help recovery.

However, being able to do so can actually enable you to cope better with the situation. Your outlook on life and the thoughts that go through your head can have a significant impact on both your psychological and physical well-being. 

There is a complex relationship between thoughts, moods, brain chemistry, and the functioning of other systems in our bodies. This relationship means thoughts can actually trigger physiological changes in our body that affect our mental and physical health. Essentially, what you think affects how you feel (both emotionally and physically). It has been suggested that if you increase your positive thoughts, like gratitude, you may increase your subjective sense of well- being as well as, possibly, improving objective measures of physical health (like fewer symptoms of illness). 

As the study of happiness and emotional well-being gains popularity in psychological and scientific study, there is increasing research on the nature of gratitude, its causes, and its potential consequences for health and mental/emotional well-being. Being grateful allows you to capture the full essence of every moment. It can ease the burden of life while adding a dimension of beauty, and allow you to find contentment even in moments of crisis. Take the time today to reflect on the things you are grateful for and enjoy the positivity it brings to your life. 
​

​WHAT IS IT AND HOW DOES IT HAPPEN?
The plantar fascia is a tough, fibrous band that helps to create and support the arches of your feet. It originates at the bottom of your heel bone and inserts at the ball of your foot. When you run your hand from your heel to your toes, the fascia is the tight tissue you feel in-between.

This condition is chronic; it develops slowly, and then persists. It’s closer to an overuse injury like tennis elbow, than a sudden injury like a sprained ankle. Both inflammation and long term tissue changes can cause this condition. Some factors can increase the likelihood, such as:

• being on your feet for long periods of time
• sports and activities that put stress on the
  heel, such as running or aerobics
• inactivity, obesity
• both dropped arches and high arches
• limited ankle dorsiflexion (restricted ability
  to bring your toes towards your shin).

Your arches work hard − think of your feet acting like mini trampolines − flexible and strong. As you step, your foot joints move and the arch tenses, providing both mobility and rigidity. As your foot then swings through the air, its arch unwinds... until the next step. The cycle then continues. Walking or running on hard surfaces, walking too fast or too long and wearing non-supportive shoes can aggravate the condition.

CAN IT BE TREATED?
This leads us to the question that’s probably on your mind − how can you treat plantar fasciitis? Rest is important. Ice treatment may help; try freezing an incompletely filled water bottle, wrap it in a towel and roll it back and forward under your arch with pressure. Stretch daily − with your leg extended, place a towel under the ball of your foot and hold the ends in either hand. Pull towards your body, creating a stretch through the foot.

Foot pain may also be associated with other joint pain, including the back, knee and hip. Ask your chiropractor for their advice on the cause, if other joints are contributing to your pain, and what treatment is appropriate. Remember, plantar fasciitis is a chronic condition that will take time and care to resolve.