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Posts Tagged ‘Balance’

NOF Tip for 2 May – Balance

May 2, 2020 @ 8:00 am
posted by Dr Ginther

Many fractures involve a fall.  So don’t fall.  But that is easier said than done.

Practicing balance exercises strengthens your muscles, improves your reflexes, improves your balance, strengthens your bones, and prevents falls.

CVMS Physical Therapy can teach you balance exercises appropriate for your current skill level to do daily at home, and coach you to better balance and fewer falls.  Choose from 4 locations:  125 E Tower Park Dr, Waterloo – 319-232-6339; UNI, 2351 Hudson Rd, Cedar Falls – 319-273-5265; 1631 Logan Ave, Waterloo – 319-232-2630; 4612 Prairie Parkway, Cedar Falls.

NOF presents “Preventing Fractures and Falls” at https://www.nof.org/patients/fracturesfall-prevention/

NOF says check out helpful tips from Carol Clements in her book, “Better Balance for Life,” a workbook progression applied to improve balance.

Fall-proof yourself by practicing balance.

Jay Ginther, MD

Choose your parents well.  Their genetics mix to form your genetics.  Your genetics play a large role in determining your potential strengths and weaknesses.  However, what you do with your potential is up to you.

We all wish we could be something we are not, and never can be.  That is completely natural, but not helpful.  You have to play the hand you were dealt.  You have to take control of your future, and you can.

If your parents had great bones, you probably will too – as long as you take care of them with Calcium, Vitamin D, Protein, Exercises, Balance, and Avoid Smoking.

If your parents crumbled into kyphosis (humpback) or broke a hip, due to osteoporosis, you better get working on what you can control as early as possible.  You will probably need medications eventually, but starting on natural treatments early enough can delay that need for years.

If you Take Control Naturally of what you can control early enough, you can achieve many years of fracture free life.  That’s as good as it gets.

Jay Ginther, MD

The purpose of good bone health is to prevent fractures.  Most fractures happen as a result of a fall.  If you do not fall, you decrease your fracture risk.  How do you prevent falls?

Regular exercise will strengthen your muscles.  Strong muscles are part of the solution.  But you also need good balance.  Good balance requires exercises to strengthen the muscles required for balance.

Balance exercises have been used for centuries to keep people limber and free from falling, and thereby, free from fractures.  They are often taught in group sessions, but can be performed alone on any flat surface.

Tai Chi and Yoga are the best known ancient balance exercises.  Daily, or at least 3 times weekly, sessions of 20-30 minutes will gradually improve your balance and prevent falls.

Less interesting, but easier to do anywhere, is simply walking on your toes for several minutes.  More challenging is walking on your heels, like a penguin.  If you can do that for 2 minutes straight, you have great muscles, strong ankles, and are unlikely to stumble, even on uneven ground.

Take Control Naturally by working on your Balance.  Remember that proper nutrition is necessary for strong muscles and bones.

Jay Ginther, MD

Bones are over 80% protein.  The organic part of bone is collagen, which is protein.  Calcium is gradually deposited into the organic bone matrix to make bone stiffer.  Ideal bone is mildly flexible, like a titanium airplane wing.

Healthy bones require adequate protein in your diet.  Milk, cheese, and yogurt are good.  Lean meats like chicken, turkey, and fish have less cholesterol than beef or pork.  All sorts of beans, lentils, garbanzos (humus), nuts are vegetarian alternatives.

Protein needs are higher when you are growing, and again starting in your 60’s.  The basic guideline during adulthood is 1 gram of protein for each kilo of lean weight.  See our previously posted Protein Chart.

Muscle is mostly protein.  Strong muscles keep bones strong by tugging on them and by compressing them.  Strong muscles maintain balance and prevent falls.

Preparing protein foods from scratch can be time consuming.  Some days I take the shortcut of Premier Protein Shakes.  30 grams of protein, only 1 gram sugar, low fat, only 160 calories, made from milk solids, and they have 500 mg Calcium.

Take Control Naturally by getting enough Protein in your diet.

Jay Ginther, MD