A Letter from an Orthopaedic Doctor to All Senior Citizens (Aged 50-100 and Above)

I wanted to post this blog some time back. I made some mistake with posting, so it just stayed in the draft posts. I am reposting the same

I had always wanted to share similar information contained in this guest post. Now that an ortho specialist has articulated this very descriptively, I am sharing this in the newsletter. This was circulated in my class thread, where we are aged around the 80s plus.

The following is the advice from the ortho specialist.

I no longer recommend bone density tests because senior citizens are bound to experience osteoporosis. As age increases, osteoporosis inevitably worsens, and the risk of fractures naturally rises.

Here’s a formula:

Risk of fractures = External impact force / Bone density

Seniors are more prone to fractures because the denominator (bone density) decreases, thus increasing the risk.

The most critical step for seniors to prevent fractures is to do everything possible to avoid accidental injuries.

How to Reduce Accidental Injuries?

I have summarized it into seven secret words:

“Be careful, be cautious, be vigilant!”

Specific precautions include:

                  1.             Never stand on chairs or stools to reach for something , even low stools.

                  2.             Avoid going out on rainy days if possible .

                  3.             Be cautious while bathing or using the restroom to prevent slips.

                  4.             For women especially: Avoid wearing undergarments in the bathroom by leaning against walls or other objects. This is a leading cause of slips and hip fractures. After bathing, go to your room, sit comfortably on a chair or bed, and then wear your undergarments.

                  5.             When using the restroom , ensure the floor is dry and not slippery. Use a seated toilet and install handrails to support yourself when getting up. Use a bath stool if showering while seated.

                  6.             Clear the floor of clutter before bedtime and be extra careful when the floor is wet.

                  7.             If waking up in the middle of the night , sit on the bed for 3–4 minutes before standing up, turn on the light first, and then get up.

                  8.             Do not lock the bathroom door from the inside , especially at night or even during the day. If possible, install an emergency bell in the bathroom to call for help if needed.

                  9.             Always sit on a chair or bed to wear pants , etc.

                  10.          If you fall, use your hands to support yourself. It is better to suffer a wrist or forearm fracture than to break the neck of the femur at the hip joint.

                  11.          Exercise regularly, at least walking as much as you can.

                  12.          For women , maintaining body weight within permissible limits is critical. Diet control is key. Avoid eating leftovers. Instead, give them to stray animals. Keeping your weight in check should always be a priority. “It’s better to stop eating when half full than to eat until completely full.”

                  13.          To improve bone mass, I recommend dietary supplements like dairy products, soy-based foods, and high-calcium fruits like bananas, rather than medical supplements.

                  14.          Spend time outdoors to expose yourself to sunlight (under UV rays), which converts cholesterol in the skin to Vitamin D. This promotes calcium absorption and slows down osteoporosis.

Pay close attention to keeping bathroom floors slip-resistant. Use handrails when climbing stairs, and avoid falling. Take care of yourself.

Therefore, seniors must focus on anti-slip and anti-fall measures .

A single fall can cost ten years of life, as all bones and muscles may get damaged. So, be cautious.

Avoid standing for long periods.

This message might seem lengthy, but it is worth reading, especially for seniors and caregivers of senior citizens.

Dr. Shrujal Shah

A Letter from an Orthopaedic Doctor to All Senior Citizens (Aged 50-100 and Above)Orthopedic Specialist & Joint Replacement Expert

I would like to add my own thoughts.

1. Sitting and wearing pants and undergarments is very important both for men and women. This must be practiced consistently. Just failing once may be the time for a fall and fractures.
2. Those who have back pain, especially along the spinal cord, might benefit from using a handheld shower and letting hot water of bearable heat be poured over the spine even as you bend forward, sidewards and rotate the spine. Do the same separately for the neck.
3. Many of my contacts are younger. Feel free to forward this to your senior citizen family members.

Please share in your groups.

Forwarded as received with my additional tips.

Thanks

Rajaratnam Abel