When we fall it isn’t exactly something we planned for or meant to do, but it happens. Falling happens especially as we age, and sometime the resulting injuries can be major setbacks. People over the age of 65 are at the highest risk. In fact, 35% of this 65 and older population experiences at least one fall per year. The risk increases even more with people over age 70. At least 45% of this age range falls at least once per year. Three million of these adults go to the emergency room each year and then 800,000 end up being admitted to the hospital. Even though falls are unpredictable, there are preventative measures to help at least lower the risk of incidence and the ability to recover quicker from the fall.
Individuals are at risk not just with age, but also with their health status and type of lifestyle. As we age, balance is not as efficient as it once was, so unstable surfaces and stairs can be problematic. Stepping up and down off sidewalk curbs is troublesome. Vision and hearing loss are also common with aging, so this too can make getting around safely an issue. Cognitive functioning is not as precise as it once was either. Muscles atrophy with age and conditions like osteoporosis and diabetes can impact overall wellbeing. There are medications that can also pose a risk to being more prone to falling because they can affect coordination and balance. These typically are psychotropic drugs, antidepressants, or sedatives. They can cause drowsiness. Other possible medications that can cause risk for fall are cardiovascular related such as beta-blockers or diuretics. This is because they can cause cognitive impairment, dizziness, and lightheadedness. Some people feel this when they go from seated to standing. This can also cause them to feel weak in their first few steps and possibly fall.
Falling at home is probably the most preventable environment. Making sure the home is not cluttered, placing most used items in areas easy to access, and making sure bathing and bathroom areas are not too low or not requiring a high step in and step out entry/exit, are practical measures to take. Floors should not be slippery, areas should be well lit, and trip hazards shouldn’t be around.
The fear of falling can be limiting for some people who would rather not go anywhere to avoid this happening. Broken wrists, hip fractures, head injuries, and broken ankles are all possible fall related injuries. Up to 95% of hip fractures are from falls. Staying active, making sure you are aware of your surroundings, and using a cane or walker, are preventative measures. Often, we become reactive after falling and then try to improve balance and coordination. These things shouldn’t be put off until we age. Exercise is medicine for all ages, and if you don’t move it, you do lose it. We should be ready for the unknown as much as we can.
Bone broth has been given extra attention by health minded people. Bones and connective tissues of animals are simmered with water to make this broth, which doesn’t necessarily sound appealing to drink. The most common animals the broth is made form include chicken, beef, pork, lamb, bison, fish, turkey, and venison. There isn’t an exact recipe or correct way to make bone both, but usually a large pot of water, vinegar, and the animal parts are simmered to taste. Vinegar is the key ingredient because it pulls all the nutrients out of the bones. Salt, pepper, garlic, parsley, and thyme are commonly used ingredients as well.
Why would anyone want to drink the broth of animal parts? Animal bones are filled with vitamins and minerals our body greatly benefits from. These include calcium and magnesium which strengthen our own bones. Animal bones also have zinc, iron, vitamin A and B, as well as collagen. Simmering the bone parts releases all these nutrients so that we can drink and absorb the benefits.
Another purpose of bone both is its ability to improve the digestive system. It can help reduce inflammation in the digestive track. The collagen in bone broth turns into gelatin which has an amino acid called glutamic acid. Once in the body it converts to glutamine which helps the functioning of the intestinal wall. This fights against leaky gut and other gastrointestinal diseases. Collagen also aids with joint health. The other amino acids in bone broth (glycine and arginine) help fight inflammation. Glycine has also been shown to help with sleep. Deeper sleep, less waking up, and falling asleep faster have all been found by those who drink bone broth near dinner/bedtime.
Bone broth is packed with benefits and has very little calories. It can help with weight management because it is high in protein and low in calories. It can be homemade, or store bought. Bone broth dates to pre-historic times when hunter-gatherers used the left-over body parts of the animals they killed for food. Today, the benefits remain and what might seem like the part of the animal you would normally throw away, you could save (or freeze) to make use of for a healthy drink.
When someone says, “I can’t have dairy”, we automatically assume they are lactose intolerant. For many, of use, we just think that means you are allergic to dairy and that is as far as our knowledge goes with this condition. “Lactose” actually means “sugar”. This type of sugar is specifically found in dairy products. Lactase is an enzyme that our body produces in the small intestine. However, when a person is lactase deficient, symptoms can arise once they eat dairy. Many people who have a low level of lactase are still fine eating dairy. For others who have true intolerance, symptoms can include gas, bloating, diarrhea, abdominal cramps, and sometimes vomiting.
When the body has an adequate amount of the lactase enzyme, it turns the lactose sugar into glucose and galactose. When there is a deficiency of the lactase enzyme, the food consumed moves to the colon instead of undergoing digestion and absorption. Then bacteria in the colon forms causing the symptoms of lactose intolerance.
There are a few risk factors. Asian, African, American Indian, and Hispanic people find this condition to be more common among their race. Premature babies are at risk because their small intestine may not have fully developed. Having any problems or disease associated with the small intestine raises the risk for someone.
There are three types of this condition:
- Primary: This is the most common type that develops in adulthood. Milk products become hard to digest and genetics are usually the key determinant.
- Secondary: This type occurs as the result of an injury, illness, or surgery that affected the small intestine. The small intestine has started to produce less lactase. This is the type of condition that is associated with celiac disease and Chron’s disease.
- Congenital or developmental: This would arise if the mother and father have both passed on the gene to their child. It is rare to be lactose intolerant during infancy.
A doctor can diagnose this condition by having a person perform the lactose intolerance test which involves drinking a liquid that monitors the body’s reaction to lactose. There is also the hydrogen breath test where a doctor has the person consume a high containing lactose beverage then measures the amount of hydrogen in the breath. If the body doesn’t like lactose, it will release those gases and hydrogen during this test. A stool sample can also be taken. Through trial and error, a person can determine if they need to completely avoid dairy, discover what items to particularly avoid and those that are safe foods, and can use lactose-free or reduced products. We have to eat to live but were not all given the same digestive tract for this process. Milk does a body good, but not when the body rejects its digestion.
Acne is a very common skin condition that has to do with hair follicles, oil, and dead skin cells. Acne likes to make itself visible through its presentation of pimples, oily skin, blackheads, whiteheads, and scarring. These symptoms are found on the face, chest, shoulders, and back. Almost everyone has had one of these acne types at some point in their life. The oil glands on the face clog the pores. Pores are where hair follicles are found. Large pores that are clogged create blackheads. These look like tiny black dots on the face. Small pores that are clogged create whiteheads which are the white colored bumps that surface and release puss when aggravated. Either type can develop into a pimple that is typically tender and swollen. Severe cases of acne form nodules that can even become infected.
Acne likes to claim its fame during puberty and last into a person’s 20’s. Adult acne is more common in women than men. The primary culprit of acne is hormones. Heredity also comes into play. Chocolate won’t cause acne as commonly believed. The increase in hormones during the teenage years produces more androgens which are the male sex hormones (including testosterone). Testosterone produces sebum which is the skin’s oil glands. Bacteria can also clog the hair follicle pores. It is the bacteria that makes the black and/or whitehead. It then makes sense that women on birth control or people using steroids are at higher risk for acne due to hormonal changes induced to the body.
For most people, acne makes them feel uncomfortable. Although mainly temporary, it can leave scarring. There are plenty of over-the-counter remedies such as facewashes and creams. When these approaches don’t work, a doctor might prescribe medication. Make up and cover creams can be an option. The most effective treatment is trying to prevent sebum production. Preventing bacteria growth is also important. Exfoliation can help unclog the pores. Cleansers can be used that have sulfur, and/or benzoyl peroxide, glycolic acid, salicylic acid. For many, soap and water alone can help prevent acne. For others, topical gels, alcohol, or acetone might need to be used to reduce oil on the skin. This will help treat how the skin grows and sheds. A doctor can prescribe antibiotics. Some of these medications do have possible side effects of dry skin, swelling, and sensitivity to sunlight.
No one likes the visibility of acne, and the teenage years can be troublesome when it comes to appearance. Hormones like to control us in so many ways. Keeping a clean face will always help. We just must remember to hold our heads up high even if a few bumps are on the surface. Fortunately, acne is only temporary.