Start return to mobility early
It’s important to exercise and build muscle prior to hip or knee surgery
Q: I’m 54 and headed for a total hip replacement. Any advice for me? — Sandy R.
A: Jane Fonda tweeted before her total knee replacement: “So long, left knee. You’re toast!” Since then she’s been unstoppable. Eddie Van Halen got a new hip at 44 — more than 13 years ago; he said it was “heaven-sent.”
For you and the more than 332,000 folks who have hip replacements and the 719,000 with total knee replacements every year, these remarkable surgeries offers more than a chance to be physically active and pain free. They can put zip in your dip and a younger RealAge in your future.
Study after study shows restoring mobility and removing chronic pain slashes your chance of developing diabetes, depression and heart failure, and we’d add weight gain, dementia and a lousy sex life to that list. More than 90 per cent of people with hip and knee replacements get pain relief and never need a revision.
But that doesn’t mean these procedures are a walk in the park, especially if you’re obese or inactive before the surgery, as 93 per cent of joint replacement patients are. That doubles the risk of infection after surgery and makes it a bit more likely that you’ll need surgical revision down the road. You may get pain relief, but not longterm improvement in mobility or weight.
So, start walking daily and doing muscle-building exercises every other day — before surgery. You’ll increase muscle strength and lose weight (if you need to).
We also recommend you reduce inflammation (joint damage and pain create a lot) with these additional five steps: 1. Eliminate saturated fats and trans fats, added sugars and sugar syrups and refined carbs from your diet. 2. Eat colourful veggies and fruits, and 100-per-cent whole grains. 3. Take 900 IU of anti-inflammatory DHA omega-3 from algal oil and consider taking 420 mg of purified omega-7. 4. Meditate daily to reduce stress — a super flame-thrower. 5. Spend time having fun with friends, family and your honey. Q: I’m 60 and worried about macular degeneration. My friend has it, and her doc says she should take supplements to keep it from progressing. Is there anything I can take to prevent it? — Tamara S. A: We’re glad you asked! There’s a new study (called AREDS2) that might give the impression you can’t decrease your risk for age-related macular degeneration (AMD). But you can. And supplements can slow down progression once you’re diagnosed with advanced AMD, too. (That’s what your friend’s doctor is suggesting, we bet.)
AMD is loss of central vision: Dry AMD (90 per cent of cases) happens when the centre of the retina, called the macula, thins or breaks down, and cells located there that transmit images cannot send info to your brain. Generally, this doesn’t progress rapidly.
But sometimes it evolves into Wet AMD. This latter, wet form (it causes 90 per cent of AMD-related severe vision loss) happens when there’s growth of abnormal blood vessels around the macula that leak and cause scarring. There are effective treatments when used early on. And taking what are called AREDS supplements can slow progression.
For you and anyone 60 and older, the first step is an annual dilated eye exam to make sure you don’t have AMD.
And for everyone, at any age, there are smart steps to prevent Dry AMD.
Control blood pressure, eliminate exposure to tobacco smoke (there’s a great quit-smoking plan at RealAge.com) and maintain a healthy weight.
Eat brightly coloured vegetables, fruits, lean protein and fish (salmon and ocean trout). One study found one serving of canned tuna a week can cut the risk of AMD by up to 45 per cent. Also get 10 mg of lutein from fruits and veggies or supplements every day. Plus 900 IU of DHA omega-3 from algal oil daily.
Always use UVA and B protective sunglasses when outside.
Get moving; we like walking 10,000 steps a day. In one study, jogging a mile (1.6 kilometres) a day reduced AMD risk by 36 per cent.