How to Live to be 100
Fear of Falling
This article was first published in Health View, May 2004.
After the meeting, I met with the lecturer and agreed with him that the heart is important, but the skeleton may be what really gets us to a hundred. His list of recommended supplements was identical to mine with the exception of calcium-magnesium. He agreed with my suggestion that he put more emphasis on osteoporosis and was happy to get input from an internist who treats the whole body and not just part of it. Osteoporosis leads into our topic of falls.
Falling is a hardship to the geriatric population. The fear of falling can ruin a person's quality of life. Not taking the necessary steps to prevent a fall is a quick way to end a life.
As we age, we start to have a gradual loss of our five senses. Eyesight is hindered in many by cataracts and macular degeneration. Neuropathy decreases our ability to feel the ground and to react to changes in the surface. Balance suffers and with muscle loss there is less ability to recover from a slip or a trip. Later, if dementia sets in, we don't always have the judgment to know where to walk or climb. The point to remember is that almost all falls are preventable.
First, have regular eye exams. A glaucoma check is imperative. Cataracts and macular degeneration have to be dealt with appropriately. Also, even good eyes need adequate lighting. Family members often comment on how dark some seniors keep their homes. It dates back to the conservation adage "Don't forget to turn off the lights!"
Secondly, build up your muscle mass. Regular exercise is the most important part of a longevity program. Join a health club if possible. If not, walk thirty minutes three-five times a week and use small hand weights. If you are really immobile you may want to work with a physical therapist.
If you need to, use your cane or walker. Two legs are better than one and three are better than two! Walkers not only save lives, they save brains. Many falls end up with head trauma. Multiple head traumas can lead to dementia.
Strengthen your bones. Get a bone density test. If you need treatment with medication, remember that the medication does not work unless you take calcium, vitamin D and magnesium. Again, regular exercise is key in strengthening your bones.
We are now discovering that eating too much protein may predispose us to osteoporosis. That is one of the reasons I do not support the Atkins diet. It is my belief that eating meat three times a day can be harmful to your bones. You can get all the protein you need eating a plant based diet. The foods that are important to include in your diet would be the pulses (peas, beans, lentils, soy products), grains (brown rice, oats, whole wheat flour and bread, barley, whole wheat or brown rice pasta, millet), nuts (walnuts, almonds), seeds (sunflower, pumpkin, flaxseeds) and plenty of fruit and vegetables.
Lastly, if you are in a civic club or church group that hasn't heard my "How to live to be 100" talk and would like to, please e-mail me or call my office at 629-7200. I am not available at all times, but I do my best to speak when asked. Until next month, keep making healthy choices and changes.
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