Derek L. Hill, D.O.

Fellowship-Trained Orthopedic Surgeon and Specialist

12 Ways to Break-Proof Your Bones

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??????????????????????According to the article “12 Ways to Break-Proof Your Bones” (Prevention.com), one of two women over the age of 50 will break a bone due to osteoporosis. These breaks may take a long time to heal, which can lead to financial difficulties and long term disabilities. Osteoporosis is a thinning of the bones that occurs over time, and is a real problem for post-menopausal women. But according to the article, there are 12 things we can do to be that one out of two who doesn’t experience a broken bone:

  1. Make sure we’re getting 1200 mg. a day of calcium. Low-fat dairy, leafy greens, sardines, fortified cereals and juices are good sources and 500 mg. supplements can help if our diet doesn’t cover it.
  2. Get outside. Healthy post-menopausal women need 800 IUs of vitamin D daily, and women with bone issues need 1000 – 2000. Our bodies will produce it when sunlight hits our skin, but we can also provide what our bodies need through diet. Good sources of vitamin D include fish (cod liver oil, salmon, tuna), vitamin D fortified milk, and egg yokes.
  3. Limit caffeine to two to three 8oz. cups of coffee a day. The recommended limit on caffeine is 300 mgs. daily, and we should be aware of the caffeine in energy drinks and sodas as well.
  4. Start a yoga routine. This can improve muscle tone and balance, thus lessening the chance of a bone break due to a fall.
  5. Be aware of how alcohol impacts bone strength, and limit intake to a glass or two of wine a night.
  6. Prevent falls as much as possible; use night lights to light the path to the bathroom, clear clutter that could cause a trip, and be aware and mindful of our surroundings.
  7. Speak to your doctor about the effect any meds we’re taking (or may be going to take), might have on bone density. Certain common prescriptions such as steroids used for asthma and arthritis, SSRIs taken for depression, and proton pump inhibitors prescribed for digestive issues can all contribute to bone density loss.
  8. Have our bone density tested. A woman who has had no bone density related issues should have one at 65, and a woman over the age of 50 should have one if a fall has caused a broken bone.
  9. Avoid excessive weight loss. Bone loss can occur due to the protein deprivation that may accompany extreme dieting.
  10. Eat a diet high in Omega 3’s and monosaturated fats; the Mediterranean diet (high in olive oil and fish and low in red meat) is not only good for our hearts, but appears to impact bone density in a very positive way.
  11. Quit smoking. Nicotine and free radicals may damage our bone making cells.
  12. Exercise. Not only does moderate exercise such as lifting weights or brisk walking strengthen our bones and keep excessive weight off, if also helps with balance by strengthening our muscles. So 30 minutes a day of moderate exercise can help prevent broken bones due to falls.

Written by: Tricia Doane, FizzNiche Staff Writer

Different Types of Fractures

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crutches in the parkA fracture is simply a broken bone and it usually develops as a result of trauma. Symptoms of fractures include pain, deformities over the bone, and an inability to move the injured area.

Open and Closed Fractures

Fractures can be classified as open or closed, depending on whether there is a wound. Open fractures are those in which the broken bones puncture the skin and form an ulcer. The exposed bones predispose a person to developing infections like osteomyelitis. In closed fractures, the skin overlying the broken bones is intact.

Displaced and Undisplaced Fractures

Fractures can also be divided into displaced or undisplaced fractures, depending on whether the bone fragments are in correct alignment. Undisplaced fractures are those in which the broken bones have barely moved out of their anatomical positions and are still lined up. In displaced fractures, they are no longer in their correct alignment.

Simple and Comminuted Fractures

Fractures can be stratified as simple or complicated, depending on the number of fragments that are formed after the bone is injured. A comminuted fracture has three or more broken pieces, while a simple one has just two.

Transverse and Oblique Fractures

Fractures can also be classified according to the angle of the fracture. Transverse fractures are those in which the bone breaks in a straight line at a right angle to the bone axis. Oblique fractures are those in which the bone breaks diagonally, while spiral fractures have a curved break.

Pathologic or Stress Fractures

Fractures can also be categorized according to their causes. Stress fractures develop when repetitive movements place excessive forces on the bones and make them break. These types of fracture commonly develop in athletes due to overuse.

Pathologic fractures are those which develop as a result of a disease process in the bone. Cancers of the bone and those which have metastasized from other parts of the body, like the breasts and prostate, are common causes of pathologic fractures. Osteoporosis is another common condition which weaken bones and predisposes them to fracturing.

Pathological fractures generally take longer than other fractures to heal. The age of the person also determines the length of the healing time. For example, simple fractures in children can heal in just a few weeks, while those in an older person can take several months.

However regardless of the cause, all broken bones should be examined and treated by a doctor who will order X-rays to visualize the broken bones and determine the type of fracture sustained.

Written by: Dr Marian Kim

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About the Author

Dr Marian Kim is a freelance health writer who has ghost written articles for numerous online publications.

Kids and Recovery: How to Help Your Young Child Safely Recover From a Break or Surgery

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Pixmac000083875431Recovering from a break or surgery safely can seem like a long and hard process. At least it was when my son fractured his left arm at 5 years-old. X-rays showed that he had a left closed fracture of the shaft radius (forearm). A broken bone in a child can be different from a broken bone in an adult, because their bones are not as brittle and may not break all the way through. My son’s fractured bone was twisted back into place using a procedure called Bier Block, and he was later placed in a cast. After a break or surgery, your child may be placed in a cast, splint or pins to hold the bone in place for 6-8 weeks.

Children’s bones tend to heal quickly, but wearing a cast can present challenges. Swelling may occur 48-72 hours after a cast has been placed. If it does:

  1. Try to keep the limb elevated to heart level even when asleep.
  2. Have your child constantly move fingers or toes of the injured limb to ensure circulation.
  3. Apply ice loosely wrapped around the cast not the skin.

Unless a cast is water-proof do not get it wet, play will be limited, and the skin becomes dry and itchy. To protect the skin do not stick anything in the cast to scratch. Talk to your doctor about using an OTC antihistamine or aim a hair dryer on the cool setting under the cast.

Overall assist your child in taking care of the cast and keep it clean. Contact your child’s doctor immediately if he/she reports pain, skin around the cast is red or raw, you smell a foul odor, the cast is too tight/loose or your child experiences numbness or tingling.

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Jamacia Taylor, FizzNiche Staff Writer

References:
1. Mayo Clinic Staff. (2012, April 28). Cast care: Do’s and don’ts. Retrieved from http://www.mayoclinic.com/health/cast-care/MY01974.

2. Marcellin, L. & McCoy, K. (2009, October 2). Kids and Broken Bones. Retrieved from http://www.everydayhealth.com/kids-health/broken-bones.