Arthritis, Osteoporosis, Sarcopenia, & Avoiding Injury As We Age With Dr. Stacie Grossfeld

REDESIGNING MIDLIFE | Workout Motivation Over 50, Nutrition Facts, Health & Wellness, Fitness, Exercise Inspiration, Menopause Symptoms, Self-Care, Midlife Crisis

Today we are talking to Orthopedic Surgeon Dr. Stacie Grossfeld about how to avoid injury, as well as all things Arthritis, Osteoporosis, and Sarcopenia as we age.
Moving into your midlife involves a lot of factors and that’s why it is so important to be educated to help you physically age gracefully. I know we all have a lot of plans on ways we want to spend this most valuable time. So get on it. Take control of your life and educate yourself and then help a friend do the same.
Takeaways:

1. As we age it takes a lot less trauma to injure ourselves. It’s important to maintain your activity levels, but choose your sports or activities more carefully.
2. Your genetics play a big role in the strength of your cartilage and you can’t do anything about that. But what you can do is maintain a normal weight, do cardio exercise, include strength training, and incorporate a healthy diet.
3. By age 40 you need to be doing some sort of resistance training to help maintain your muscle mass.
4. Arthritis is the breakdown of cartilage at the ends of bones and once that process starts, you cannot reverse it. Motion and use of the joint is good for arthritic pain.
5. Hip replacements have changed a lot over time. It is now an outpatient procedure done in 45 minutes and the surgeon goes through the front of the hip instead of the back.
6. Knee replacements are different. 23% of people who have them aren’t happy. Results in the procedure vary so doctors try to keep patients out of surgery as long as possible.
7. Bone health is primarily a female problem. We build bone to age 30 and then we start to lose it, but at a trickle. But when we hit menopause, it is a downward slide fast. You can lose 30% of your bone mass in 10 years.
8. To prevent the bone loss add weight bearing activity such as walking and lifting weights. Put force on the bones. If you don’t, you could become osteoparatic.
9. Once you hit menopause, you need a base-line bone density study.
10. The recommendation for Vitamin D levels used to be 30, but now the academy is saying it should be over 80. As you grow older, after 70, it should be 100.
11. Things for our daughters to do to make sure they keep their bone growth at a maximum before age 30 - Get enough vitamin D, make sure you are not a heavy smoker or alcoholic, limit the caffeine, eat a healthy diet, and do weigh bearing activity.
12. Sarcopenia is loss of muscle as you age. As we age, we tend to lose lean muscle. Men and women lose muscle at same rate. By age 80, 20-50% of people have sarcopenia. They may have trouble getting out of chair or getting up and down.
13. In your 70s - it’s important to do 40 minutes of some sort of cardio 3-4 times a week. Bump up your protei

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