Columbia Aged Care

Osteoporosis is a condition where human bones become fragile and brittle, which leads to a higher risk of breaks. This condition occurs when your bones can no longer replace their normal calcium levels, which results in a calcium deficiency. Bones become thinner and are susceptible to even minor accidents causing them to break.

The bones that commonly develop osteoporosis are the hips, spine, wrist, ribs, pelvis and upper arm. Osteoporosis is a serious disease that affects many elderly people and can lead to chronic pain, disability and loss of independence.

Osteoporosis Australia has provided some tips on how to minimise your risk of developing osteoporosis.

• Ensure you receive enough calcium in your diet: Calcium is important for maintaining strong, healthy bones. Adults over the age of 50 should eat three serves of calcium a day. Foods that are high in calcium include milk, yoghurt and cheese.
  Other foods with lower levels of calcium include nuts, breads, cereals, fruits and vegetables. Your Doctor can also recommend calcium supplements to help increase your daily intake of calcium.
• Vitamin D: Vitamin D is important to maintain strong bones, increase the adsorption of calcium and to regulate the amount of calcium in the blood. You can receive your daily dose of vitamin D from exposure to sunlight.
  It is important to receive six to eight minutes of sunlight everyday for five days a week. However remember to wear sunscreen and be aware of the damaging effects of the sun. You can also take vitamin D supplements as recommended by your doctor.
• Exercise: Regular exercise can help to maintain and increase the strength of your bones and muscles. You should discuss with your Doctor or physiotherapist what exercises are suitable for you to do without injuring yourself. If you already suffer from osteoporosis then avoid exercises that include heavy lifting or sudden abrupt movements.

You can implement these three simple tips into your daily routine to help prevent the onset of osteoporosis. It’s never too early or too late to start taking care of your bones.

Read the full article here.

Lifting and transferring your loved ones can often be a difficult task for many caregivers. If the wrong techniques are implemented then caregivers are at risk of injuring themselves or their loved one. That is why it’s so important for caregivers to learn safe lifting techniques.

Aged Carer has provided some tips on how to safely lift and transfer your loved one without injuring them or yourself.

1. Encourage your loved one to participate
If your loved one is able to, ask them to move to the edge of the chair and push up from the seat. This will help exercise their mobility and muscle strength as well as reduce the risk of injury.

2. Use transfer devices and lifting equipment
Always try to avoid lifting your loved one by yourself. Use equipment such as slide sheets, hoists, lifters, slings and powered lift chairs.

3. Use proper body mechanics
Never lift your loved one by bending your back. Always ensure that your knees are bent and your back is kept straight.

4. Don’t lift under the arms!
Avoid lifting your loved one from under their arms as you may become unbalanced or risk injuring yourself. Your loved ones can often experience discomfort or shoulder injuries when pulled up by the arms. You should support your loved one by placing one hand on their shoulder and the other on their lower back.

Caregivers can seek additional advice on the best lifting equipment and techniques from an occupational therapist or physiotherapist.

Read the full article here.

Lower back pain (LBP) is a very common medical problem. There are many causes of LBP including injuries, diseases and degeneration. Poor posture accelerates degenerative changes of the spine hence proper posture is very important.

Good posture helps to prevent injuries and unnecessary fatigue that can occur when the body is not in proper alignment. If you are suffering from LBP, evaluation by a doctor would help to identify specific pain source and lead to individual treatment plans. Do not use self-medication for extended periods of time as they may have adverse side effects, especially among the elderly who may get bleeding of the stomach from pain-killers.

Proper Posture and Care The central portion of the back is composed of a bony spinal column surrounded by muscles and ligaments. Viewed from the side, the spinal column is "S" shaped. This should be maintained for effective functioning of the spine and minimal stress on the muscles and ligaments.

Standing
While standing, keep your body straight with ears, shoulders and hips vertically aligned. Your shoulders should not be rounded inwards or tilted forwards.

Sitting
Sit with the back and thighs at a 90-degrees angle. Keep your back straight, your hips in a neutral position and feet flat on floor, or you can rest your feet on a chair or bench for stability. Daily activities Bending the body forwards puts a lot of stress on the spine.

In daily activities, it is important to protect your spine by always keeping it straight. Instead of bending the back, bend your knees.

Source: http://www.info.gov.hk/elderly/english/healthinfo/healthproblems/pain.htm