Healthy Knees in Midlife and Beyond

This post is in no way intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new healthcare regimen.  Never disregard medical advice or delay seeking help because of something you read on this website.

Last summer I had an "injury" to my knee.  I put quotes around "injury" because, well... let me just explain. I was sitting on the ottoman throwing a toy for the dogs to fetch.  As the game finished I stood up and turned to walk into to the next room.  That’s when I felt a POP and a sudden pain in my knee. I couldn't put any weight on my knee without excruciating pain for about 30 minutes.  Then I felt a smaller POP and the worst of the pain eased up.  A trip to Urgent Care, Xrays, a visit to the Sports Medicine doctor, a MRI, and a consultation with an Orthopedist later - I was having surgery to remove "loose bodies" (loose bits of cartilage and bone) from the knee. 

All was well until a couple of weeks ago.  I say down to have a cup of tea and read.  I put my feet up on the ottoman, and as I straightened my legs there was suddenly an intense pain in that same knee.  I couldn't straightened it all the way due to the pain, and walking was also painful.   It was almost exactly the same as last summer but without the POP sensation. I was back to the Orthopedist for more Xrays. I have some osteoarthritis in the knee, and there l ossifications located at the fibular head. No surgery recommended right now, but at some in my future I'll be needing a knee replacement. 

I was feeling very alone in my experiences with knee problems, until I read an article from AARP that said joint pain can be a common symptom in menopause. Other common causes of knee pain iinclude typical wear-and-tear, osteoarthritis, and injuries. 

My Orthopedist explained it to me that some people have bones and cartilage like oak, and some like pine.  If you have oak floors in a home, they can take a lot of walking on and will hold up for the lifetime of the house. If the floors are pine, after many years they will start to show signs of wear.  Apparently, mine are like pine. 

Fortunately, there are things we can do to protect our knees and keep them healthy for as long as possible.

• Stick with low-impact exercise to minimize stress on your knees. Examples include: walking, swimming, biking, and elliptical training. Avoid or limit high impact exercise or those with a lot of contact or sudden pivots.
• Do exercises that strengthen your hamstrings and quadriceps.  These muscles support the knee joints.
• Stretching regularly to improve flexibility, and as a warm-up before exercise to prevent injury.
• Maintain a healthy weight to reduce pressure on the knees.
• Wear shoes with good support and cushioning. 

Taking care of our knees can keep us active through midlife and well into the senior years.  And isn't that something we all hope for?

A Giant Pain in the Back

This post is meant to share what I have learned based on my own experience.  It is in no way intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new healthcare regimen.  Never disregard medical advice or delay seeking help because of something you read on this website.

For almost two weeks now, I have been dealing with back pain. Over the past few days it has become much worse. In fact, I have a doctor appointment today so that I can hopefully get some answers and some relief. 

Thanks to normal wear and tear on the spine over a lifetime, it is not unusual to experience back pain in midlife.  There are things we can do to reduce our risk of developing back pain or injuries : regular exercise to strengthen back and core muscles, watching our posture, and maintaining a healthy weight to name a few.  But what if you feel that sudden twinge or a dull ache in your back?  Here's the advice I have found helpful the past couple of weeks:

• Gentle stretches

I know... it's hard to imaging doing stretches when your back hurts every time you bend or twist.  But gentle stretches such as child pose, cat-cow stretches, knee to chest stretches,sphinx, or lower back rotations can ease pain and prevent further discomfort.

• Over the Counter Pain Medication 

Acetaminophen, or NSAIDS such as  ibuprofen, or naproxen sodium can help relieve mild to moderate back pain.  However these can have serious side effects if taken for a long time or at high doses, so talk to your doctor if the pain continues for more than a few days.  (I have to be especially careful with NSAIDS because of my stomach issues caused by GERD.) 

Topical treatments such as patches, creams, or ointments may also help to relieve discomfort. 

•  Hot and Cold

Applying ice packs to the area can reduce pain and inflammation. Apply it for 20 minutes at a time, several times a day.  Especially during the first few days

A heat pack or heating pad helps to relax muscles and increases blood flow to the affected area. 

• Change your shoes

Time to set aside those cute flats, or especially the sassy heels and give your feet over to some comfortable, supportive shoes.

• See Your Healthcare Provider

If your pain isn't improving with at home care, it's time to see your doctor.  They can check how the pain is affecting your daily mobility, order any needed tests or imaging and help decide the best course of treatment for your situation.  

Hopefully you'll never need these tips.  And hopefully, thanks to them and my doctor's advice- I will be on the mend very soon!

What No One Told Me About Menopause: It Ain't Over 'Til It's Over

This post is meant to share what I have learned about menopause based on my own experience.  It is in no way intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new healthcare regimen.  Never disregard medical advice or delay seeking help because of something you read on this website.

This past week has been a frustrating one. 

I was right at twelve months since my last monthly period.  The big milestone. That moment when you can consider yourself done with menstruation and officially menopausal. 

This was something I was not unhappy about.  I had been counting down the months and was more than ready to put that chapter of my life in the rearview mirror.

Twelve months and a few days. And that's when my body said "On second thought..." And I had a full blown, very normal, completely out of the blue period! 

What in the name of hot flashes and mood swings is going on here??

I suppose it shouldn't have come as a complete surprise. I have friends that had their cycle show back up after 11+ months.  Just the week before I was having some intense cravings for sweets and feeling a little weepy.  I even thought to myself, "If I didn't know any better, I would think I was having PMS."  Apparently I didn't know any better - and I was having PMS.  

So... I've double-checked with my doctor just to be sure everything is as it should be.   And now I have to start the count for 12 months all over again. 

The menopause journey... it can be quite frustrating!

Time for Your Mammogram? 4 Tips to Make It Easier

 Last week, I had my annual mammogram appointment.  And tomorrow I have to go back for more "targeted" images.  I shouldn't be surprised.  More often than not, when I have my screening mammogram there's "something new" on the images and I end up having to go back for diagnostic imaging. You might think I should just be used to it, and mostly I am.  But it also still makes me a little nervous. 

The good news is that if that "something new" ever turns out to be the worst-case scenario, because I am diligent about getting my exams and mammograms - it would be caught early and be more treatable.  Which is exactly the point of regular mammogram screenings.  The American Cancer Society and the CDC recommend starting regular annual breast cancer screenings sometime between the age of 40 and 45 for women of average risk.  Women aged 45 to 54 should receive annual screening. After age 55, women can switch to every other year or continue with yearly mammograms.  

If you are preparing for your first mammogram, here are a few tips to help make it as easy as possible:

• If possible, schedule your appointment for a time of the month when your breasts are less likely to be tender.  If you are pre-menopausal, this is usually about a week after your period.
• Avoid using deodorants, antiperspirants, powders, lotions, creams, or perfumes under your arms or on your breasts. They can contain particles that can be picked up by a mammogram and may cause you to need further screening and unnecessary stress.
• Don't wear any necklaces.  If you do, you will be asked to remove them to assure that they don't interfere with the images.  Leaving them at home means one less thing to keep up with. 
• Wear an outfit with a separate top and bottoms. You will need to undress from the waist up for the procedure and wear a robe or gown that is provided to you.  Wearing a dress or romper is going to leave you feeling even more exposed.

Most importantly, if you do get a call back for more screening - don't panic! An abnormal mammogram doesn't mean you have breast cancer.  Like I said, I am required to go back for more images almost every time.  And, just like for most women who experience the same thing, it has never led to anything.  

Have you had your mammogram this year?