Q&A: Balance; Stroke Prevention; Vitamin C
Q. Ever since I began to take Coumadin for atrial fibrillation I have a fear of falling and bleeding. What can I do to improve my balance?
A. Strengthening your core muscles—those in your abdomen, back and hips—would be the best thing for you to do. Core strength is related to balance (and mobility) and you need to work on improving the strength of your core muscles. These are made up of several muscle groups: The “abs” at the front of your abdomen; the internal and external obliques in the front and sides of the abdomen; the transversus muscles that run horizontally across your lower abdomen, the erector spinae (the large muscles on either side of your spinal core), the scapulae (the muscles that surround your shoulder blades), the gluteus muscles in your hips and buttocks, and the iliopsoas and quadratus lumborum muscles in your pelvis. These provide stability to your trunk and link your upper and lower body, enabling you to move in any direction or to stand in one spot without losing your balance. A weak core can impact your activities of everyday living, such as walking, bending, turning, dressing and bathing—before you’ve even engaged in sports activities. While the number of muscles sounds daunting, there are some simple exercises you can do to strengthen them, including the “plank” using a table, a side plank with bent knees, pelvic tilt, and bridge. It might make sense to first check with your doctor to see if you can tolerate an exercise program and then search for a trainer who will work with you until you’re ready to exercise on your own. In addition, yoga, tai chi, and Pilates all strengthen your core (and other) muscles.
Q. Is there any way I can prevent having a stroke?
A. While incidence of stroke and death from stroke has been waning in the last 10 years, due largely to better prevention and treatment, stroke is expected to be epidemic in the next 20-25 years because of the growing aging population. It’s important to be aware of your stroke risk. Some risk factors not in your control include growing older, gender (male), race (greater risk among African-Americans) and family history. Risk factors which you can control include high blood pressure, diabetes, obesity and attendant lifestyle (poor diet, physical inactivity). Currently, depression is associated with a 45 percent risk of stroke; sleep apnea is another risk factor. Strategies to help prevent stroke include maintaining a blood pressure level below 120/80; maintaining proper blood sugar levels; keeping cholesterol in check—LDL “bad” cholesterol of less than 100 mg/dL and HDL “good” cholesterol greater than 40 mg/dL; being aware of the signs of atrial fibrillation, which is a risk factor for stroke; being aware of breathing problems during sleep, and watching your diet—eat at least five servings of fruits and vegetables daily and avoid excess sodium, processed foods, fatty meats and full-fat dairy products. In addition, build in at least 30 minutes of physical exercise daily, and limit alcohol consumption to one or two drinks per day. If you still smoke, consider ways to quit smoking.
Q. Is it true that vitamin C is beneficial in preventing knee osteoarthritis?
A. There are mixed reports on the benefits of vitamin C in preventing or retarding progression of knee osteoarthritis (OA). About 10 years ago the word was that long-term use of vitamin C might worsen knee OA; the pendulum then swung to suggest that supplementing with vitamin C might be beneficial in preventing knee OA. However, current research suggests again that vitamin C not only may offer no protection against knee OA, but might even exacerbate the condition. Vitamin C is an antioxidant, known to promote good health and prevent disease, and it is necessary for healthy bones and connective tissue (for example, in collagen formation). It is recognized as a positive component of an anti-inflammatory diet. It’s likely that, since vitamin C works synergistically with other phytochemicals against cell oxidation, it may slow the progression of OA. But if you smoke, have malabsorption problems, or must avoid or eliminate total food groups, you may miss out on vitamin C’s anti-inflammatory benefits.
The post Q&A: Balance; Stroke Prevention; Vitamin C appeared first on University Health News.
Read Original Article: Q&A: Balance; Stroke Prevention; Vitamin C »
Powered by WPeMatico
