![]() Osteoporosis and Diet Therapy Professionals Ltd’s Dietitian reports on Osteoporosis and Diet Bone is a living tissue that is continually remodelled and rebuilt throughout a person’s life. Calcium deposits make bones strong. Eating a balanced diet that includes calcium rich foods is important in maintenance of bone strength. As the body grows, bones become stronger, peaking in mass at about age 30. After this, bones lose calcium as part of natural ageing both in women and men. Oestrogen helps to keep calcium in bones, so when levels drop at menopause, women lose calcium from bones more rapidly than men do. Things that reduce bone strength: Smoking Among the many health benefits of stopping smoking, this will improve absorption of many nutrients from the diet, including calcium. Alcohol Four or more alcoholic drinks a day can reduce calcium uptake by the bones despite dietary intake. Weight Being overweight may add stress to bones, however generally leads to a decrease in mobility and weight bearing exercises. Research shows being underweight or having a slight frame also can increase the risk of osteoporosis. ![]() How to keep my bones strong? Exercise Regular weight bearing exercise where some strain is placed on the bones builds up bones in young people, and slows down loss of bone density in older people. Weight bearing exercise requires your muscles to move against gravity eg walking, jogging and playing sports (swimming, cycling and rowing are not weight bearing activities). ![]() Sunshine Vitamin D is needed for calcium to be deposited into bones. Sunshine (ultraviolet light) is needed for the body to produce its own Vitamin D. If exposure to sunshine is limited during aNZ winter especially in the south island, food sources of Vitamin D are important. These include fish oils, sardines, tuna, eggs, butter and margarine and liver. Healthy diet A diet rich in calcium and a variety of foods from the four food groups - fruit and vegetables, breads and cereals, meat or meat alternatives, and milk and dairy products ensure good general health. How do I achieve a healthy calcium intake Adult men and premenopausal women need 800mg of calcium per day. Adult men and premenopausal women need 1000mg of calcium per day. Post menopausal women (over 51 years) and men over 70 years 1300mg per day. The table below shows how to achieve a healthy calcium intake. Dietary Supplements
The preferred source of calcium is from food and the preferred sources of Vitamin D are sunlight and food. Food also contains other important nutrients such as phosphorus, zinc and magnesium, protein and other vitamins. Vitamin D If you are unable to get outside regularly you may need a Vitamin D supplement. Calcium If you don’t like, or can’t eat calcium rich foods, calcium supplements may be necessary. Discuss with your doctor whether dietary supplements are necessary, and which type is best for you. Therapy Professionals Ltd has dietitians available who are able to provide information to groups or individuals on many aspects of nutrition. Just contact us Phone: 03 3775280 Email: [email protected] References Arthritis Foundation of NZ and DAB ‘Your Bones, Your Future’ Arthritis Foundation of NZ and DAB ‘Look after dem bones’ Mann, J, Trusswell S, ‘Essentials of Human Nutrition’ ![]() Footwear Matters Here at Therapy Professionals we know the value of comfortable feet. Good footwear is important throughout life, however, as we age it becomes even more important. Poor footwear can cause foot, back and knee pain, and discomfort from corns, calluses and fungal infections. High heels and sloppy fitting shoes can affect our balance and walking, making us prone to falls. Any of these make us less inclined to walk affecting our health, wellbeing and independence. To avoid pain and discomfort caused by ill-fitting shoes and to maintain your fitness and independence as long as possible, just follow this advice from our friendly Physiotherapists. As we age our feet change shape and become larger so it’s important to get your feet re- sized when you are buying new shoes. Here are some tips on buying shoes: The essential components of good shoes are that they:
The shoe
If you need advice about the best type of footwear for you, Therapy Professionals friendly Physiotherapists can help, just contact us Phone No: (03) 377 5280 Email: [email protected] Website: www.therapyprofessionals.co.nz ![]() Can People on Modified Diets have Food Treats? At any celebration - Christmas, Birthdays and Easter, it’s common for us to have food treats like sweets and nuts. Unfortunately we notice a great increase in choking incidents and chest infections caused by aspiration over holiday seasons, because people forget these treats are food. Yes, people on modified diets can have treats however they need to be modified in the same ways as their usual foods. In order to help you keep your clients safe from choking and chest infections our Speech Language Therapists have come up with a few alternatives for you to try. Pureed diet: (smooth and uniform texture)
Minced and Moist diet: (needs to be very finely cut or mashed). All options suggested for a pureed diet plus:
Easy to Chew diet: (must be able to be easily and cleanly cut with the side of a fork) All of the options in pureed and minced and minced and moist plus:
This list is not a complete list; you may come up with some of your own ideas as long as what you’re giving your clients is the correct texture prescribed. If you require any assistance, our Speech Language Therapists can help. Just contact us: Phone: 03 377 5280 Email: [email protected] ![]() Assisting someone to walk Keeping older people mobile and on their feet is good for families, their carers and the older person. The more people can do for themselves the less physical strain there is on the carer. Often carers try to help older people get up from sitting and walk by hooking the older person under the arm, which could easily damage the older person and the carer’s shoulders. The other mistakes we often make are:
If you want to assist an older person walk, first we need them to stand. Just follow the guidelines:
- shuffle their bottom forward in the chair - place legs shoulder width apart - tuck feet under chair - lean forward, feet on the floor, nose over toes
- on the count of “Ready, steady, stand” ask them to push up through their hands and feet to stand Walk the person while holding them with your arm across their back and hand on their bottom or hip. Their shoulder should be sandwiched firmly between your shoulder and hand. They may use a walking stick or walker. You may wish to use a hand grip instead of the shoulder sandwich hold. Hand grip Have your hand open upwards and allow the person to grab it. If you can avoid them grabbing your thumb do so especially if the older person has dementia. ![]() Choosing a Comfy Armchair Ageing bodies change shape and our favourite seats may not be suitable anymore. Believe it or not, having the right armchair may make the difference between staying independent or not! If you find it hard to get out of a chair once in it, you're less inclined to get out of it, until you have to. Getting in and out of chairs helps keep our legs strong, assists us to keep our sense of balance and encourages exercise, which is good for most of our bodily functions. When choosing an armchair consider these things: a) Height: For comfort and ease of getting out of the chair:
b) Width: There needs to be a space of 2-3 fingers either side of the body to allow wriggle room and to keep the armrests are comfortable. c) Depth: The depth needs to ensure a good upright posture and for ease of getting out of. The:
d) Backrest: Needs to:
e) Armrests: Need to:
f) The chair surface: Needs to:
It’s important to have the main user sit in the chairs for some time and get out of it a number of times before deciding which to purchase. If you need any advice on purchasing a suitable chair our friendly physios and occupational therapists can help, contact us as follows: Ph: 03 377 5280 Email: [email protected] Website: www.therapyprofessionals.co.nz ![]() Hearing Loss Causes Communication Breakdown At any age hearing loss negatively effects communication. During early childhood hearing loss, if not picked up, can delay children’s speech and language development significantly. Often poor speech clarity or language development is the first thing parents will notice. However if parents and others around young children can watch for the following milestones they may pick up a hearing problem early and be able to act quickly. Expected Milestones for babies 3 months
6 months
9 months
12 months
18 months
24 months
If you notice any of these milestones are not being met see your doctor and get your child’s ears tested. In older children it is more difficult to identify hearing loss because their speech skills are already developed. Nevertheless, these guidelines may help detect a possible hearing loss. The child:
You just have a feeling, but you can't put your finger on what your concern is. Don't let that stop you. Ask your doctor for a referral to ease your mind. Hearing loss can occur throughout adulthood with one in two adults over 65 years experiencing hearing loss, particularly with higher pitched sounds. Hearing loss causes frustration and communication problems regardless of age. If you think someone is deaf around you ensure they get their hearing checked regularly, there is likely to be a solution to either solve or reduce the impact of their hearing loss. Some guidelines on speaking to someone who’s deaf
Therapy Professionals Ltd Phone No: (03) 377 5280 Email: [email protected] Website: www.therapyprofessionals.co.nz ![]() Do you have a Dry or Burning Mouth? A dry mouth happens because you’re not producing enough saliva and it can cause bad breath, a dry throat and cracked lips. Saliva is important for your digestion, protecting your mouth and teeth from decay and gum disease. In itself, it’s not a serious condition, however can be a symptom of another health condition, so tell your doctor. What causes dry mouth?
If you have a dry or burning mouth, firstly make sure you are drinking enough fluids - 6-8 cups a day is recommended. If you are drinking enough try the following:
If, after trying these things, you still have a dry mouth ask your Doctor or Dentist. Oil emulsion recipe Make up your own with grape seed or coconut oil. Use one tablespoon of oil to one tablespoon of water and swish around in your mouth. Baking soda mouthwash recipe
This mouthwash can be used for up to 24 hours, then discard. Swish the mixture around your mouth for about 30 seconds, then rinse your mouth with water. This is also a good mouthwash to use if you have sore gums, or other mouth injuries, since baking soda and salt have both been proven to speed healing. For more advice our friendly Dietitian can help. Just contact us at Therapy Professionals Ltd Phone: 03 3775280 Email: [email protected] Website: therapyprofessionals.co.nz ![]() To Exercise or Not to Exercise? That is the question Here are a few tips to help you decide. You have got a fever:
You’ve got a cold
You’ve got the flu
You’ve had a recent asthma flare up or chest infection
You’ve had a bad night and feel too tired
Your muscles are sore
You’ve had a rough week
Don’t rush your comeback
If you need any advice on what’s the best sort of exercise for you we can help. Just contact us on Ph: (03) 377 5280 Email: [email protected] ![]() ‘Young at heart, slightly older in other places’– eating and drinking problems and ageing. Swallowing difficulties (Dysphagia) are a common consequence of many health conditions, and head and neck surgeries, however swallowing difficulties can also be associated with ageing. Estimates suggest up to 20% of all adults over 50 may be affected. Changes might include such things as reduction in muscle strength for chewing, taste and smell, dental issues, dry mouth or throat, or recurrent illness such as pneumonia. These changes may result in poor nutrition/hydration, unintended weight loss, avoidance of eating in public, loss of enjoyment in previously enjoyed food, and/or a risk of food/fluid entering the lungs (aspiration) leading to pneumonia and chronic lung disease. ![]() What might you notice?
Suggestions to help:
Who can you talk to?
Phone (03) 3775280, Email: [email protected] Website: http://www.therapyprofessionals.co.nz Our Dietitian or Speech Language Therapist will be happy to help. ![]() The Magic Power of Diaphragmatic Breathing Breathing happens automatically like other bodily functions, such as:
These functions are controlled by our autonomic nervous system, which has two parts. The sympathetic system, which usually gets these functions going and the parasympathetic system, which stops them from happening. The sympathetic controls our fight-or-flight response, while the parasympathetic is in charge of everyday processes. Even though these functions are automatic, we can help regulate our automatic nervous system, with diaphragmatic breathing. This has many benefits — your heart rate and blood pressure can be reduced, helping you to relax. This all helps decrease the amount of stress hormone, cortisol, released into your body. Diaphragmatic or tummy breathing also helps:
Many of us breathe only using our upper chest cavity and when we are asked to breathe deeply we pull our shoulders up and expand the upper part of our chests. Breathing in this way does not make use of the lower capacity of the lungs. Diaphragmatic or deep tummy breathing is named after the diaphragm muscle. This muscle pulls air down into the lungs (like bellows) and as it relaxes, it rises up and forces air out of the lungs. ![]() Learning to do diaphragmatic or tummy breathing takes time and conscious effort. Here are some instructions:
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AuthorShonagh O'Hagan Archives
July 2024
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