Tips for Optimizing MSK Health in Your Later Years
As the baby boomer generation reaches
the age of retirement, seniors now make up the fastest-growing age group in
Canada. By 2030, it is expected that 23.6% of Canadians will be age 65 or
older. To give some perspective, in 2013 a mere 15.3% of the Canadian
population was 65 or above.
How Aging Affects Your MSK
Health
Not surprisingly, as we age and our
bodies accumulate the effects of daily wear and tear, our musculoskeletal (MSK)
system can become compromised as we are more susceptible to injury. Stiffer
muscles, decreased range of motion and a loss of elasticity of connective
tissue (ligaments, tendons and muscles) can decrease mobility and affect
balance. Vertebrae and other bones lose some of their mineral content with
time. For the spine, this can result in decreased vertebrae height, narrowed
foramen and even compression fractures. Hip and knee joints may also lose
cartilage. The healing process can be slowed and repair can take longer. This
is more pronounced in the vertebral column.
Common Age-related MSK
Conditions
Degenerative changes to the MSK system
start developing around age 30, and like everything relating to our health, is
impacted by the choices we make every day. Chiropractic care can be very
effective in helping seniors with pain management, range of motion, joint
degeneration, posture and balance. Thinking about age-related degeneration
should not be put off until you’re older; making choices now that promote
health can help slow the process.
Some of the most common age-related MSK
concerns are osteoporosis, spinal stenosis and limited mobility, and there are
simple steps you can take to reduce your chances of developing them.
Tips for Optimizing MSK Health
in Your Later Years
1. Diet
A diet rich in micro nutrients helps to
decrease the risks of developing bone defects and muscular weakness. Make sure
you get adequate amounts of vitamins C and D throughout your lifetime to
promote healthy functional growth of muscles and bones, as well as calcium for
strong bones to help avoid osteoporosis.
2. Stretching
An active lifestyle benefits everyone,
but it may be of particular benefit to seniors, as it also helps to relieve
depression and isolation. Regular stretching exercises such as yoga can help
maintain joint flexibility and slow age-related stiffening and shortening of
the muscle fibers.
3. Strength Training
Weight training for the elderly may not
sound like a good idea, but a 2007 study showed that strength training for six
months can actually improve cell function, help preserve muscle strength and
even reverse age-related cell impairment. The study compared the muscle
strength of older adults to a sample of younger adults. Before the six-month
period of strength training, the older group was 59% weaker than the younger
group; at the end of training, they were only 38% weaker.1
Weight-bearing exercise, such as walking or weight training, has also been
shown to help maintain bone mass, and twisting or rotational movements are
beneficial for flexibility and balance.
4. Falls Prevention
A leading cause of morbidity and
mortality among seniors is accidental falls. In fact, one in every three
Canadians over age 65 will fall at least once in a year. This is due, in large
part, to poor balance and limited mobility brought on by age-related changes to
the MSK system. Check out our Best Foot Forward Program for tips on
safeguarding the home and preventing falls.
5. Posture
Postural changes commonly associated
with aging can also affect balance. As your body ages you can expect gradual
changes, such as flattened foot arches and decreased vertebrae height, which
can have an impact on how we walk or how we stand. However, conditioning your
body starting now can minimize these changes and your ability to perform
certain tasks later in life.
http://www.chiropractic.ca/blog/tips-for-optimizing-msk-health-in-your-later-years/
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