Tips for Preventing and Managing Osteoporosis

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Often called “the silent disease,” osteoporosis can progress gradually over the years without producing any symptoms. However, the complications from this disease can be extremely painful and debilitating.

Most people who have osteoporosis do not even realize it until they suffer a fracture. An estimated 1 in 3 women worldwide will suffer an osteoporotic fracture, as well as 1 in 5 men over the age of 50. A patient who has suffered an osteoporosis-related fracture has a substantially higher risk of experiencing subsequent fractures in the future (Source: International Osteoporosis Foundation).

Everyone experiences gradual bone loss as they age, but there are several preventive steps you can take to protect yourself against osteoporosis. And the best news is you can start at any stage of life. Follow these tips to keep your bones healthy and strong throughout the years.

  • Eat a nutritious diet – Your body needs key nutrients such as calcium and vitamin D to build strong bones. Center your diet around lean meats, eggs, dairy, nuts, seeds, fruits, and vegetables to keep your body fueled with the right vitamins and minerals.
    Exercise regularly – Weight-bearing exercise is best for preventing osteoporosis because it stresses the bones and forces them to grow stronger. Try walking, jogging, jumping rope, or step aerobics for a fun and challenging workout that will strengthen your whole body.
  • Cut out sodas – Caffeine and carbonation can be detrimental to bone health. Drink water or milk to strengthen bones and stay hydrated, and make sodas a rare treat.
  • Avoid falls – If you already have low bone density, preventing falls is the best way to avoid fractures. Keep high-traffic areas of your home well-lit and free from clutter. Wear supportive shoes with non-slip soles, and use a cane or walking aid if necessary.
  • Quit smoking – Cigarettes damage the entire body, including the skeletal system. Smoking accelerates bone loss by 1.5 to 2 times after the age of 30, placing you at much higher risk for osteoporosis.
  • Talk to your doctor – Hormonal changes, genetics and some medical conditions can greatly increase your odds of developing osteoporosis. Talk to your doctor about any risk factors you may have and discuss whether supplements or medications may be necessary to preserve bone density (Source: Everyday Health).

Bone health is the result of a lifetime of choices, so start building healthier habits today. Diet, exercise, lifestyle modifications and risk management are just a few steps you can take to preserve bone health and keep osteoporosis at bay. Talk to your doctor about additional ways you can build strong, healthy bones that will last a lifetime.

Early Signs of Arthritis

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Over 50 million adults in the United States have been diagnosed with arthritis. This number is expected to reach more than 78 million by the year 2040. But despite the fact that arthritis is incredibly common, most people do not seek medical treatment until it has begun to interfere with their daily activities. By this time, patients may have already suffered significant joint damage.

While there is no cure for arthritis, early diagnosis and intervention can lead to more effective treatments and improved outcomes. Take some time to review these early warning signs of arthritis that you should discuss with your doctor:

  • Morning stiffness – It’s normal for joints to feel a little stiff upon waking, but this should dissipate quickly as you get up and move around. Stiffness that lingers for a few minutes could be an early sign of degenerative arthritis, while stiffness that lasts 30 minutes or more could indicate inflammatory arthritis.
  • Joint pain – Joint tenderness during movement or rest is a hallmark symptom of arthritis, but several other conditions can contribute to joint pain. Any symptoms that persist should be presented to your doctor for further investigation.
  • Swollen joints – Joints that appear larger than normal or are warm to the touch indicate joint inflammation, a symptom of arthritis. Inflammation can last for days or weeks and will increase in frequency over time.
  • Decreased range of motion – As joints become tender and inflamed, you may notice your movements become more restricted. While this might encourage you to become sedentary, your doctor will likely recommend that you begin a fitness regimen. Physical activity keeps joints limber and reduces stiffness.
  • Numbness or tingling – Pain and discomfort in the hands and wrists could be a sign of carpal tunnel syndrome, but it could also indicate arthritis. Discuss these symptoms with your doctor for diagnosis and treatment options.
  • Fatigue – Fatigue is a hallmark symptom of arthritis. Tiredness and loss of appetite may occur alongside joint pain and stiffness, or it may even precede these symptoms (Source: Healthline).

Arthritis is not a curable condition, but it can be managed with medications, lifestyle modifications and natural therapies. If you’ve been experiencing problematic symptoms, don’t ignore them any longer. Schedule an appointment with your doctor to discuss your concerns. The sooner you have a diagnosis, the sooner you’ll be on the path to relief.

Get Back to Living – Benefits of Joint Replacements

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If conservative therapies such as medications, physical therapy, or hot and cold treatments have offered limited success, it may be time to talk to your doctor about joint replacement surgery.

More than one million joint replacement surgeries are performed in the United States every year. During these procedures, the surgeon removes damaged joint surfaces and replaces them with an artificial joint implant. Joint replacement surgery is incredibly successful in alleviating joint pain, and it can improve joint function in patients who suffer from limited mobility.

The main benefit of joint replacement surgery is pain relief, but patients report many other benefits as well. After recovering from joint replacement surgery, you will likely find that you are able to resume activities you once loved. Bike riding, swimming, golf and tennis are just a few activities you can enjoy after your recovery.

Patients also enjoy the long-term results that come from joint replacement surgery. An estimated 95 percent of hip replacements last 15 to 20 years, and 85 percent of knee replacements last up to 20 years. Research presented at the American Academy of Orthopaedic Surgeons annual meeting also indicates that osteoarthritis patients who undergo hip replacement have a reduced risk of death, heart failure, depression and diabetes (Source: Everyday Health).

Only your doctor can determine whether you are a good candidate for joint replacement surgery. However, you may be recommended for surgery if you have:

  • High levels of pain that have not responded to other treatments
  • Limited range of motion
  • Joint pain caused by osteoarthritis
  • Overall good health

Talk to your doctor about the risks and benefits of joint replacement surgery to determine whether this treatment route is right for you. Finding answers to your questions will give you the confidence and comfort you need to move forward with surgery or explore other treatment options. Make your joint health a priority today and get back to the life you love!

ASCs Offer Several Benefits to Patients Undergoing Joint Replacement Surgery

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For a long time, this depiction would have been accurate. However, thanks to ongoing advancements in surgical techniques and pain management, many patients now find themselves returning home the day after surgery and resuming normal activities sooner than ever. And best of all, they’re doing it at a fraction of the cost.

Ambulatory surgery centers, or ASCs, are outpatient healthcare facilities that provide a range of services, including diagnostic and preventive procedures. Not only do these facilities offer top-notch care in a convenient, personalized environment, but they provide these services at lower costs than traditional hospitals.

According to the Ambulatory Surgery Center Association, the Medicare program and its beneficiaries share an average of $2.6 billion in savings through procedures performed at ASCs. These savings ultimately result in lower copays for patients. ASCs are also highly regulated to ensure that each patient receives quality care. Overall, patients report a 92 percent satisfaction rate with the care and service they receive at ASC facilities.

Nearly 40 percent of ASCs around the country now offer outpatient joint replacement surgeries. These numbers are expected to increase as patients see the opportunity to receive high-quality care with greater convenience and savings.

Patients who schedule procedures at ASCs can expect to enjoy:

  • Ease of scheduling
  • Convenient parking
  • Decreased wait times
  • Highly trained surgeons and medical staff
  • Fully equipped facilities
  • A commitment to patient satisfaction

If joint replacement surgery is in your future, talk to your doctor about whether your procedure is ASC eligible. There are several factors to consider when scheduling joint replacement surgery, including your age, health history and extent of the procedure. Discussing all options with your healthcare provider is the first step in finding a treatment facility that meets all your needs.

Sitting Disease: Simple Ways to Stay Active

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You exercise regularly, you don’t smoke, and you do your best to eat a healthy diet. You’re the picture of perfect health, right? Not necessarily, if you’re like the majority of Americans. According to a 2008 Vanderbilt study published in the American Journal of Epidemiology, the average American spends up to 7.7 hours per day sitting. This habit of physical inactivity can have several negative consequences that are detrimental to your health.

Sometimes referred to as sitting disease, habitual sedentary behavior has become a significant health concern in recent years. A 2010 study by the American Cancer Society found that women who sit more than six hours per day are 94 percent more likely to die than women who are more physically active. Men who are sedentary are 48 percent more likely to die than their standing counterparts. People who spend most of their day sitting are at greater risk of obesity, cancer and type 2 diabetes, and they have roughly the same risk of heart attack as someone who smokes (Source: Juststand.org).

In a day and age where we increasingly rely on technology for work, communication and entertainment, it can be challenging to find ways to work physical activity into your daily routine. However, studies show that even a small increase can have a dramatic impact. According to Clinical Journal of the American Society of Nephrology, adding just two minutes of light physical activity to every hour of sedentary behavior can lower your risk of dying by one-third!

Try adding some of these simple techniques to your daily routine to help you stay active, healthy and strong:

  • Use a standing desk – If you spend the majority of your day in front of a computer, consider moving your work station to a standing desk. You’ll burn 30 percent more calories throughout the work day, and you’ll power right through that midday slump.
  • Wear an activity tracker – It’s time to dust off that FitBit, sports watch or pedometer you got for Christmas and start putting it to good use! Tracking your daily physical activity is a great way to set realistic goals and identify areas that need improvement.
  • Set an alarm – Set a reminder on your watch, phone or computer to get up and move around for a few minutes every hour. You can walk around the office floor, climb the steps in the stairwell, or even do some light stretching at your desk.
  • Hit the gym – Experts agree that exercise alone is not enough to counteract the effects of prolonged sitting, but it is still crucial to your overall health. Try to set aside at least 30 minutes a day for light to moderate physical activity.

Physical activity doesn’t have to be complicated or rigorous to be effective. Find simple ways to stay moving throughout your work day to improve your health, boost your mental state, and decrease your risk of disease.

Swimming for Joint Pain Relief

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Experts say that swimming is one of the best full body workouts, particularly for individuals with arthritis. Here’s why swimming could be the perfect addition to your joint-friendly exercise routine.

  • It’s low-impact – Pool water provides buoyancy to support your body weight, cushion the joints and minimize pain.
  • It promotes weight loss – Excess weight is a major contributor to arthritis because it places undue stress on the joints. The average person burns anywhere from 400 to 600 calories during one hour of swimming, making it an excellent aerobic activity for weight loss.
  • It improves circulation – It doesn’t matter if you’re an expert swimmer or a novice. Just moving your body in the water will increase blood flow to the affected joints to reduce inflammation and relieve muscle tension.
  • It increases range of motion – Swimming keeps joints loose and limber, allowing you to work on increasing your range of motion.
  • It builds muscle – In addition to building cardiovascular fitness, swimming is a great muscle-building exercise. Water provides natural resistance for your muscles to work against, helping you increase muscle tone in a safe, low-impact environment.
  • It’s fun – The best kind of exercise routine is the one you stick with! Swimming is just as entertaining as it is effective, which means you’re more likely to stay committed.

If you need more variety than just swimming laps, try water walking, water aerobics, or water Zumba! There are plenty of options to keep you motivated, so try them all!

6 Causes of Back Pain You Might Not Expect

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Back pain often occurs as a result of injury, overuse or mechanical issues, but not all causes of back pain are easy to identify. If you struggle with back pain that is chronic or recurrent, you may want to consider some of these surprising culprits:

  • Smoking – Smoking damages nearly every organ in the body, and some studies have linked it to chronic back pain. A study at Northwestern University found that smokers are three times more likely to experience chronic back pain than people who do not smoke. “We found that [smoking] affects the way the brain responds to back pain and seems to make individuals less resilient to an episode of pain,” researchers said.
  • Diet – Sugary snacks could be the reason for your back pain flare-ups. According to Vijay Vad, M.D., an assistant attending physiatrist at the Hospital for Special Surgery in New York City, sugars can spike inflammation and trigger back pain. Poor diet also leads to weight gain, which increases pressure on the back and may contribute to pain. Individuals who are overweight are four times more likely to develop back pain.
  • Cell phone use – Do you look down at your phone while texting or use your shoulder to hold your phone against your ear during conversations? This can place repeated strain in your neck that extends to the back. If your work requires you to use your phone and computer at the same time, consider purchasing a hands-free device to avoid neck strain. When texting, try holding your phone in front of you instead of placing it in your lap.
  • Stress – Stress can manifest itself through numerous physical symptoms, including back pain. If you notice that your stress symptoms and back pain tend to coincide, look into stress management techniques that can help relieve muscle tension. Yoga, meditation and stretching are excellent therapies to help clear your mind and relax the muscles.
  • Sedentary behavior – Lounging on the couch might seem like the perfect ending to a stressful day, but this habit could be the culprit behind your back pain. Sitting places pressure on the back discs, decreases blood supply and increases the risk of injury. Whether you’re sitting at a desk for work or on the couch watching television, try to take walking or standing breaks at least once every 30 minutes (Source: Huffington Post).
  • Footwear – The shoes you wear can change your posture, which in turn can affect back pain. Backless shoes or high heels create lack of stability and cause your body weight to be unevenly distributed over the spine. Opt for shoes that hold your feet firmly in place, and keep heels under three inches (Source: Health).

Yoga Modifications to Protect Your Joints

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Fitness crazes come and go, but yoga is one program that truly stands the test of time. This ancient art form originated in northern India nearly 5,000 years ago, and it has continued to grow in popularity throughout the centuries. A 2008 market study in Yoga Journal estimates that 16 million Americans currently practice yoga, and they spend at total of $5.7 billion annually on yoga gear (Source: The Better India).

More than 21 million Americans have osteoarthritis, a degenerative joint disease characterized by inflammation and loss of cartilage within the joints. However, some individuals may need to take extra precautions to protect their bodies – specifically their joints – when practicing yoga.

Knees
Pay close attention to the position of your front knee when doing poses like Warrior I, Warrior II, and High Crescent Lunge. Your knee should form a 90 degree angle and stay vertically in line with your ankle. Make sure your knee does not extend beyond your toes or cave inward, as this can stress the knee ligaments and cause pain.

Elbows
When doing plank positions, keep your elbows about shoulder width apart and tuck them firmly against your rib cage. Allowing your elbows to buckle outward can contribute to joint pain.

Wrists
Downward dog is an excellent pose to stretch and strengthen the shoulders, arms and legs, but it can be quite hard on the wrists if you aren’t careful. When doing this pose, press through your palms to evenly distribute your weight throughout your hands. If your wrists are particularly sensitive, you can modify this pose by lowering onto your forearms.

Shoulders
Keep shoulders relaxed and away from your ears when doing yoga or any other form of exercise. If you notice your shoulders beginning to creep upwards, take a deep breath and roll them back, pinning your shoulder blades down and towards each other.

Neck
Resist the urge to crane your neck when trying to get into some of the more difficult yoga poses. This creates unnecessary strain on your muscles and could cause pain. Keep your head in line with your spine, and release any neck tension by moving your head left to right or rolling it side to side (Source: Huffington Post).

Bariatric Surgery Improves Total Joint Replacement Recovery in Obese Patients

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A recent study by Hospital for Special Surgery (HSS) found that weight loss surgery can reduce in-hospital recovery times and decrease postoperative complications associated with total joint replacement. However, it does not reduce the risk of needing revision surgery in the future.

Previous studies have linked obesity to postoperative infection, delayed recovery, decreased functionality, and the need for revision surgery after total knee or hip replacement. Obesity is also a significant risk factor for osteoarthritis, which contributes to joint pain and loss of cartilage.

HHS researchers used the New York Statewide Planning and Research Cooperative System (SPARCS) database to analyze all morbidly obese patients who underwent total knee or hip replacement surgery in New York State between 1997 and 2011. Researchers then compared the cost and treatment outcomes of patients who underwent total knee replacement with no prior weight loss to patients who underwent total knee replacement two years after bariatric surgery.

Using a statistical technique called propensity score matching, researchers determined that patients who underwent bariatric surgery were 75 percent less likely to suffer in-hospital complications after hip replacement surgery and 31 percent less likely to have complications from knee replacement surgery. The risk for developing 90-day postoperative complications was also much lower in this group, with a 14 percent decreased risk after hip replacement and a 61 percent decrease after knee replacement. Weight loss surgery did not, however, reduce the risk of hip dislocation or revision surgery.

“With our data, I think we can say with confidence that bariatric surgery prior to total joint replacement is not a harmful recommendation,” said orthopedic surgeon and lead study author Alexander McLawhorn, MD, MBA. “As an orthopedic surgeon, you are not going to compromise your joint replacement outcome if you advise a morbidly obese patient to seek an opinion from a bariatric surgeon.”

The findings of this study were presented at the American Academy of Orthopedic Surgeons Annual Meeting in March (Source: News-Medical.Net).

Weight Loss May Spare Knee Cartilage, Study Finds

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There are several factors that can contribute to the development of osteoarthritis, such as age, family history and previous injury, but one of the greatest risk factors is obesity.

Being overweight is recognized as one of the greatest contributors to the incidence and progression of osteoarthritis, particularly in the knees. Research shows that being just 10 pounds overweight places an additional 30 to 60 pounds of force on the knees with every step. Weight loss has long been recommended by doctors to ease joint pain and discomfort associated with osteoarthritis. Now, researchers have evidence showing that greater weight loss produces greater results.

A recent study evaluated the effects of weight loss in over 500 overweight and obese Americans who had been diagnosed with mild to moderate osteoarthritis or had risk factors for the disease. The subjects were randomly assigned to a group that lost more than 10 percent of their overall body weight, a group that lost a small amount of weight, or a control group that lost no weight.

After a follow-up period of four years, researchers noted that participants who lost a large amount of weight had more protection against cartilage degeneration than participants in other groups. Interestingly, participants who lost just 5 to 10 percent of their overall body weight had almost the same rate of cartilage degeneration as those who lost not weight at all.

Study author Dr. Alexandra Gersing, from the department of radiology and biomedical imaging at the University of California, San Francisco, said that weight loss, along with moderate exercise, is one of the best ways to prevent osteoarthritis. Weight loss not only slows down the rate of cartilage degeneration, but it helps to reduce disease risk overall (Source: WebMD).