Age-old malady

Bahraini life expectancy for men and women is around 70. In the UK life expectancy is 76 for men and 81 for women. According to my sources, Bahraini life expectancy is the highest it has ever been.

However, ageing brings with it a unique set of health problems. One of which is breaking bones and joint problems.

I've affectionately observed my beautiful grandmother do the "old woman shuffle" from the backyard and into her kitchen. I've listened with a sympathetic ear to her minor complaints about her sore fingers and aching hips.

Up until a few years ago, I took it for granted that it was just something she had to live with because she was getting old and there was nothing she could do about it. However, now we both know that this idea was highly misplaced. My dear old nan could have done something about it. Everyone can help themselves to help prevent immobility and joint pain as they age.

The bones are living and dynamic tissue. They are constantly remodelling themselves and if you give them the right type of stimulus, can stay strong and dense.

Special cells called osteocytes maintain bone integrity. They, along with the growth plates at the end of long bones, are particularly active during childhood and puberty. However, they stay active into old age because bones, just like your skin and other cells constantly renew themselves.

Did you know that about every seven years, you have a whole new body and skeletal system?

The remodelling process slows down after the age of 35 in both men and women. Consequently, after the age of 35, your bone strength and density is poorer.

The old bone does not get replaced as efficiently with new bone. If bones are not as strong as they used to be and your joints are not as healthy as they used to be, it means they are more susceptible to breaking.

Older bones are also more susceptible to a disease called osteoarthritis. This is not to be confused with rheumatoid arthritis, which is an auto-immune disease that just about anyone can suffer from.

My 76-year-old grandmother has osteoarthritis in her fingers and hips. This means the cartilage between her finger joints and in her hip joints, is wearing away and so she is sore and cannot move and walk as gracefully as she once did.

Her bones in her hips are also wearing out and becoming more porous. Older bones are also more susceptible to a disease called kyphosis. People with kyphosis look like they are hunching over from the top of the spine.

So just what is the right type of stimulus to help prevent all this?

For starters, when your mother told you to drink your milk because it will make you big and strong, she wasn't just saying because she liked the sound of her own voice nagging you.

Milk and other dairy products contain high amounts of calcium. Calcium is a mineral which are the bricks and mortar for your skeleton.

You should be aiming to consume at least two serves of dairy foods a day - more if you are a teenager or if you are pregnant.

Some examples of a serve of dairy foods are 200g of yoghurt or 300ml of milk (low fat is best). Dairy foods also contain protein and vitamin D. These are vital for bone cell function.

The other big stimulus, of course, is exercise.

Make no bones about it (pardon the pun), doing weight-bearing activity on a daily basis is awesome bone strengthening stuff.

Just walking around half an hour each day is great.

Doing resistance training, even light weights, can mean the difference between being active into your old age and "doing the old woman/man shuffle".

The exercise doesn't have to be anything too complicated. I do not want, nor expect, my grandmother to run off and sign up for taekwondo or book a snow-boarding trip.

Senior citizens like my grandmother, must also avoid anything where maintaining balance is too much of a challenge.

Examples of this include using a fitball to sit or lean on; or those tricky standing yoga poses.

Balance activities are something she has to build up to. Ironically, if she is constantly challenged by her centre of gravity, she will find the whole experience very frustrating, or fall and break a bone!

Depending on your age and current level of mobility, I strongly recommend you keep the exercises simple and natural.

What myself and my family have decided is best for my grandmother's bone health in terms of exercise, is that she continues with her daily gardening and manual housework, including shopping.

On the weekends, we may encourage her to visit all the family and walk beside her great grandchildren as they are learning to ride a bicycle.

We are very hopeful and she is very happy!

Other great forms of exercise for the elderly include Pilates-mat classes; low-impact beginner aerobics; walking on a treadmill or on a flat walkway, and simple bio-mechanical light resistance training.

Water activities such as swimming and "aquarobics" can be useful for severe cases of osteoarthritis or to help heal a broken bone because the water can support the skeleton and if the water is heated, it can provide drug-free pain relief.

The first thing to do for you or your grandparents, is to get a medical clearance from your doctor or surgeon.

The second thing to do is get some guidance from a caring and qualified fitness instructor.

It is never too late to start. The body is clever and will respond appropriately to the training.

Break a leg!

Oh ... I mean go for it and good luck!