Not long ago, a 90-year old woman made news as she was getting ready to walk her 5th marathon. Why is it that when we reach our 80s and even 90s, some people remain able to walk distances easily, and other people have joint and bone problems?
Some people are just endowed with genes by nature to be stronger and more vigorous. If we're lucky enough to have parents who lived a long life and were vigorous when they were older, our chances of having the same outcome are increased, but not assured.
What else plays a role in this?
Staying away from certain things that can inhibit your abilities as you age is important. I think the top of the list is smoking because it is connected to so many other illnesses. Another is weight gain. The heavier you are, the greater the risk that you will have trouble with osteoarthritis. "Arthritis" is a generic term which means "inflammation" of the joints. The most common kind of arthritis as we age is osteoarthritis.
What are the earliest symptoms that indicate a weakening of bones and joints?
The problems which occur in your bones, as opposed to your joints, are slightly different. To keep your bones strong, exercise is important. We know that when people are immobilized and don't bear any weight, their bones get thinner and they develop osteoporosis. If you are a sedentary person, and you don't walk or vigorously move around in your life activities, you increase your chances of getting osteoporosis.
What else could you do to protect your bones?
Most Americans, if they miss any vitamin at all, it's Vitamin D, which is good for your bones. They may not be out in the sun enough. Some sunshine helps you develop high levels of Vitamin D in your blood. The dose we used to think was adequate for Vitamin D probably isn't. Older people probably should have 800 international units of Vitamin D per day; the previous recommendation was more like 400. Also, you should try to get about 1500 mg of calcium per day. I would say that extra Vitamin D and extra calcium are a good idea for most adults to increase the firmness of your bones and reduce the risk of fractures.
What other issues do you see as a result of these conditions?
As people get older their balance is poorer than it was when they were younger. A huge problem for older people is the risk of falling. Using a cane is helpful for older people because at the very least, a cane reminds you to be careful. It gives you three legs, as opposed to two, and that's a more balanced position.
What else can help with balance?
There are a series of things that can help. The weaker your muscles are, the more likely you are to fall. In addition to walking, even modest weightlifting is useful. If there are steps, use them. Walking a flight once or twice a day improves the strength in our legs and decreases your risk of falling. For many older people, it would be good to see an occupational therapist to help with an exercise program to maintain balance.
Many residents are no longer able to drive and take the bus, the train or a cab everywhere can be expensive. If you are willing to take some of your time to drive someone to an appointment, take them grocery shopping or clothes shopping, it would help stretch someone's budget and provide some welcome companionship.
