health and remedies
Hip fractures will double worldwide by 2050
A recent study headed by researchers at the University of Hong Kong found that osteoporotic hip fracture, currently a dangerous and disabling problem for senior people worldwide, is likely to get worse as people get older and weaker. The study’s findings underscore the need for more research, prevention, and treatment of osteoporosis and fractures, particularly in men and adults over 85 years of age.
Associate Professor Ching-lung Cheung from the Department of Pharmacology and Pharmacy at the University of Hong Kong delivered the research presentation today at the annual meeting of the American Society of Bone and Mineral Research in Austin, Texas.
For patients 50 years of age and older who experienced hip fractures between 2005 and 2018, the study examined data from 19 nations. It was shown that an overall increase in the number of hip fractures was projected over time in 18 of the 19 countries. Hip fracture rates were projected for 2030 and 2050 using World Bank population estimates. By 2050, compared to 2018, hip fracture rates would likely double globally, with men having a larger proportional increase than women.
The study identified a few possible reasons for the gender gap. Although the majority of the countries had a decline in the occurrence of hip fractures during the research period, men experienced a smaller decline than women. Men are living longer as a result of advancements in healthcare, personal hygiene, diet, and other areas, while this is taking place. The average life expectancy for men will reach over 75 years by 2050, according to the United Nations, which is the age range where this study identified a significant risk of hip fracture. Researchers predict that as a result, more men will have a high risk of hip fracture.
Dr. Cheung claims that osteoporosis in men has similarly gone unrecognised and untreated for a very long time. In addition, men are 30% to 67% less likely than women to take anti-osteoporosis medications after sustaining a hip fracture, according to our study, he continued. Therefore, prevention and treatment of male hip fractures need to receive more attention.
Previous research on the frequency of hip fractures was based on outdated information from several study methodologies and historical periods. This study examined the most recent secular changes in hip fracture incidence, mortality, and post-fracture pharmacological therapy across 19 different countries.
A common protocol and data model were employed to offer similar data across all sites. Using age- and sex-standardized data, the annual incidence of hip fracture, death, and rates of pharmaceutical therapy were calculated.
By doing descriptive analyses on healthcare data at the patient level, the researchers were able to identify substantial differences among the 19 nations they examined. 180 hip fractures per 100,000 individuals were estimated to occur globally, accounting for age and sex (Women 236; Men 118). The annual change in the incidence of hip fractures, however, varied from -2.8% to +2.1% on average. Hong Kong (2.4%), Singapore (2.8%), and Denmark (2.8%) saw the highest decreases in fractures.
The highest gains were seen in South Korea (+1.2%) and the Netherlands (+2.1%). The range of annual death trends was 5.3% to +18.4%, with Australia (5.3%), the Netherlands (4.6%), and Singapore (4.3%) seeing the largest drops. The range of one-year all-cause mortality was 14.4% to 28.3%. Within a year after the fracture, 11.5% to 50.3% of hip fracture patients received an anti-osteoporosis medication, with yearly trends varying from 9.6% to +12.7% and decreasing in 6 of 15 locations.
According to co-author and research assistant professor Chor Wing Sing, additional in-depth research is required to ascertain the reasons for the observed variation among nations. The expert speculates that some countries’ comparatively significant declines in hip fractures may be due to improved osteoporosis treatment and post-fracture care. Improvements in fall prevention programmes and more exact clinical care standards probably played a role. According to Dr. Sing, an increase in bone mineral density, or BMD, as a result of people’s greater awareness of bone health, may also have been beneficial. She cited research showing that women over 50 had started becoming more active and engaging in more weight-bearing activity, which had led to one of the biggest decreases in hip fractures in Hong Kong.
The authors of the current study state that the reduction in hip fractures that has happened in many countries in recent years cannot totally offset the effects of the ageing population. Hip fractures are predicted to increase in frequency. However, many countries still lack adequate post-fracture treatment. The incidence of hip fracture in people over 85 (the “oldest old”) continues to be more than double that of other age groups, despite the fact that post-fracture care in this population is often conservative. A bigger and better coordinated effort will be needed from healthcare professionals, patients, and caregivers to prevent hip fractures, close the treatment gap, and improve post-fracture care, especially in men and the elderly. In the entire planet, there is an urgent need for this.
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health and remedies
Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine
Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.
When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.
While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )
Why recovery is key for muscle growth
According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.
Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.
Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.
Role of overtraining syndrome and deload weeks
Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.
Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.
Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.
Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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