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Aging changes in the bones - muscles - joints
Information
Aging changes in posture and gait are as universally
recognized as changes in the skin and hair.
The skeleton provides support and structure to the body. Joints are the
areas where bones come together. They allow the skeleton to be flexible
for movement. In a joint, bones do not directly contact each other;
instead, they are cushioned by cartilage, membranes, and fluid.
Muscles provide the force and strength to move the body.
Coordination, although directed by the brain, is affected by changes in
the muscles and joints. Changes in the posture and gait, weakness, and
slowed movement are caused by changes in the muscles, joints, and bones.
AGING CHANGES
Bone mass or density is lost, especially in women after
menopause. The bones lose calcium and other minerals.
The trunk becomes shorter. The spine is made up of bones (called
vertebrae); between each bone is a gel-like cushion (intervertebral disk).
The disks gradually lose fluid, making them thinner.
In addition, vertebrae lose some of their mineral content, making each
bone also thinner. The spinal column becomes curved and compressed (packed
together). Bone spurs may also form on the vertebrae, caused by aging and
overall use of the spine.
The shoulder blades (scapula) and other bones may become porous (on an
X-ray they may look "moth eaten"). The foot arches become less pronounced,
contributing (slightly) to height loss.
The long bones of the arms and legs, although more brittle
because of mineral losses, do not change length. This makes the arms and
legs look longer when compared to the body.
The joints become stiffer and less flexible. Fluid in the joints may
decrease, and the cartilage may begin to rub. Minerals may deposit in some
joints (calcification); this is common in the shoulder.
Hip and knee joints may begin to lose structure (degenerative changes).
The finger joints lose cartilage and the bones thicken slightly. Finger
joint changes are more common in women, and may be hereditary.
Some joints, such as the ankle, typically have little change with aging.
Lean body mass decreases, caused in part by loss of muscle
tissue (atrophy). The rate and extent of muscle changes seems to be
genetically determined. Muscle changes often begin in the 20's in men and
the 40's in women.
Lipofuscin (an age-related pigment) and fat are deposited in muscle
tissue. The muscle fibers shrink. Muscle tissue is replaced more slowly,
and lost muscle tissue may be replaced with a tough fibrous tissue. This
is most noticeable in the hands, which may become thin and bony.
Muscle tissue changes, combined with normal aging changes in the nervous
system, cause muscles to have reduced tone and contractility. Muscles may
become rigid with age, or may lose tone even if exercised regularly.
EFFECT OF CHANGES
Bones become brittle and are broken easier. Height
decreases, primarily caused by shortening of the trunk/spine.
Inflammation, pain, stiffness, and deformity result from breakdown of the
joint structures. Almost all older people are affected by joint changes,
ranging from minor stiffness to severe arthritis.
The posture becomes progressively stooped (bent) and the knees and hips
are more flexed. The neck becomes tilted, and the shoulders narrow. The
pelvis, on the other hand, becomes wider.
Movement slows and may become limited. The walking pattern (gait) becomes
slower and shorter. Walking becomes unsteady, and there is less arm
swinging. Fatigue occurs more readily, and overall energy may be reduced.
Strength and endurance change. Loss of muscle mass reduces
strength. However, endurance may be enhanced by changes in the muscle
fibers. Aging athletes (with healthy hearts and lungs) may find that
performance improves in events that require endurance, and decreases
slightly in events that require short bursts of high-speed performance.
COMMON PROBLEMS
Osteoporosis or bones that are below normal density is a
common problem, especially for older women. Broken bones occur more
readily, and compression fractures of the vertebrae can cause pain and
reduce mobility.
Muscle weakness contributes to fatigue, weakness, and reduced activity
tolerance. Joint problems are extremely common. This may be anything from
mild stiffness to debilitating arthritis (see osteoarthritis).
Injury risk is greater because of falls related to gait changes,
instability, and loss of balance.
Sometimes, elderly people have reduced reflexes. This is most often caused
by changes in the muscles and tendons, rather than changes in the nerves.
Decreased knee jerk or ankle jerk are not unexpected. However, some
changes (such as a positive Babinski's reflex) are ALWAYS considered
abnormal.
Involuntary movements (muscle tremors and fine movements
called fasciculations) are more common in the elderly. Inactive or
immobile elderly people may experience weakness or abnormal sensations (paresthesias).
Muscle contractions or inablitiy to move a muscle may occur in those
unable to move voluntarily or to have their muscles stretched through
exercise. Restless leg syndrome may occur.
PREVENTION
Exercise is one of the best ways to slow or prevent
problems with the muscles, joints, and bones.
A moderate exercise program can maintain strength and flexibility.
Exercise helps the bones to remain strong. Consult with your health care
provider before beginning a new exercise program.
A well-balanced diet with adequate amounts of calcium is important. Women
need to be especially careful to get enough calcium as they age.
Post-menopausal women need 1200-1500 mg of calcium a day. For women,
estrogen supplements can also help prevent osteoporosis
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 Herbal Remedies |
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Safety with herbs.
Links to useful sites including herbal encyclopedias, tips on growing and
using herbs, alternative medication and more.
Like millions of
Americans, you already know that you can look and feel better, reduce your
stress, and increase your energy with regular exercise. And like 60
percent of Americans, you probably haven't done much about it.
Men live, on the
average, about 7 less years than women do in the United States. Partly
because women see their doctors more often. Other lifestyle choices, do
not have a large sex-disparity.
According to the American Heart Association, every year about half a
million women die of heart disease. And it has claimed the lives of more
women than men each year since 1984, making heart disease the number one
killer of American women.
..coming soon...
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