Healthy Aging Tips for Senior Women

Understanding Herniated Discs: What They Are, Why They Happen & How to Find ReliefImagine your spine as a stack of heavy books. Between each book (or vertebra) sits a soft cushion the intervertebral disc. These discs act like shock absorbers, helping your spine flex, twist, and support your body day in and day out. As described by Nura Clinics, a disc becomes herniated when its squished or pushed out of place, and sometimes it even leaks gel-like material. Nura Pain Clinics+1 When that happens, pain and other symptoms can follow.What is a Herniated Disc?A herniated disc (also called a slipped or ruptured disc) occurs when the soft interior of a spinal disc bulges or leaks through its tougher outer layer. In simple terms: the cushion fails. The result can be pressure on nearby nerves, irritation, inflammation, and the familiar pain many people dread.  This condition may be referred to as disc herniation, disc prolapse, or slipped disc, but regardless of the name, the basic mechanism is similar.Why It HappensThere are a few reasons a herniated disc may occur: Aging and degeneration: Over time, spinal discs lose water content and elasticity, making them more vulnerable to damage.  Repetitive stress or injury: Lifting heavy objects, twisting awkwardly, or performing the same motion repeatedly can push a disc beyond its safe limits.  Sudden trauma: A fall, accident, or sudden jolt can cause a disc to herniate. Genetics & lifestyle factors: Some people have a predisposition to disc problems; smoking, sedentary habits, or poor posture may also contribute. Where It Occurs & What You Might FeelHerniated discs can happen in various parts of the spine, most commonly in the lumbar (lower back) region and the cervical (neck) region. The symptoms vary depending on location: Lower back (lumbar region): One of the most common symptoms is sciatica pain that radiates from the lower back down through the buttocks, thighs, calves, and sometimes into the feet and toes.  Neck (cervical region): If the herniation occurs in the neck, you might feel pain, tingling or numbness in the shoulders, arms, hands, or fingers.  Numbness, tingling & weakness: A herniated disc may compress or irritate a nerve root, interfering with the signals traveling between your brain and muscles. The result: numbness or tingling, muscle weakness, clumsiness or difficulty with fine motor movements.  Diagnosing a Herniated DiscIt starts with your medical history and a physical exam. The clinician will check your posture, range of motion, reflexes, strength and sensations in your arms or legs. If there are red flags like severe pain, loss of bladder or bowel control, or progressive weakness imaging may be ordered. At Nura Clinics, advanced techniques like MRI (magnetic resonance imaging) are used to visualize the spine and confirm the diagnosis.  Getting the right diagnosis is crucial because symptoms like back pain and leg weakness can arise from many conditions including degenerative disc disease, spinal stenosis, facet joint syndrome. Treatment Options: From Conservative to AdvancedThe good news: many people with herniated discs improve without surgery. But conservative doesnt mean ignoring it; it means using appropriate, evidence-based treatments. Here are the treatment pathways:1. Conservative / Non-invasive therapies Physical therapy: A tailored program that strengthens supporting muscles, improves flexibility, corrects posture, and teaches safe movement patterns. Medications: Over-the-counter pain relievers, anti-inflammatories, muscle relaxants, or prescription medications may play a role. Lifestyle changes: Weight management, smoking cessation, ergonomic adjustments, and staying active help a great deal. 2. Interventional proceduresIf conservative treatments arent enough, clinics like Nura offer advanced options under one roof. These may include: Epidural steroid injections: Delivering anti-inflammatory drugs directly around the nerve roots.  Intradiscal therapies: Treatments applied directly to the disc.  Spinal cord stimulation or targeted drug delivery: For more complex or chronic pain issues when other treatments have failed.  3. SurgerySurgery is generally considered when: Theres significant and progressive muscle weakness; Youve lost bladder or bowel control (which may indicate cauda equina syndrome, a medical emergency); All other treatments have failed, and symptoms persist in a way that prevents normal life. In such cases, the surgeon may perform discectomy (removal of disc material), laminectomy (removal of part of the vertebra to relieve pressure) or spinal fusion (joining two or more vertebrae). Recovery & What You Can ExpectRecovery depends on the severity of the herniation, your health, the treatments used, and how well you follow your care plan. Many people resume normal activity within weeks to months. Important recovery steps include: Staying active within comfortable limits (bed rest for long periods is rarely helpful) Continuing physical therapy Gradually increasing activity and improving posture Monitoring for any return or worsening of symptoms Prevention and Long-Term ActionsWhile you cant always prevent a disc from herniating, you can reduce your risk and support your spines health: Maintain a healthy weight to reduce pressure on the spine Use safe lifting techniques bend the knees, keep your back straight, avoid twisting Stay active and strengthen core, abdomen and back muscles Maintain good posture when sitting and standing Quit smoking (smoking compromises disc nutrition and healing) Use ergonomic furniture and supportive chairs if you spend long hours at a desk When to Seek Help ImmediatelyWhile many cases are manageable, some situations demand urgent medical attention: New onset loss of bladder or bowel control Sudden, severe weakness in the legs or arms Loss of sensation in the groin, inner thighs or feet (saddle anesthesia) Sudden, severe pain after trauma If you notice any of these signs, seek emergency care without delay.Final Thoughts Herniated discs are a common and often very treatable source of back or neck pain. With the proper diagnosis, a tailored treatment plan, and a commitment to recovery and prevention, many people go on to live active, fulfilling lives. What matters most is recognizing the symptoms early, working with a specialist team, and choosing the path that fits you. Clinics like Nura provide a comprehensive approach: from physical therapy to injections to advanced interventions, all under one roof.  If youre experiencing persistent pain, numbness, or weakness, dont wait. Get evaluated and start building your path to relief.  Call Nura Clinics at 763-537-6000 or visit the website at www.nuraclinics.com

The search for the right primary care doctor can feel overwhelming. Many patients express frustration with long wait times, short visits, and difficulty accessing their physician when they need them most. In todays fast-paced healthcare environment, finding a doctor who prioritizes patient care is more important than ever.   One emerging alternative is Direct Primary Care (DPC), a model that shifts the focus back to the patient by eliminating insurance hassles. Instead of dealing with copays and billing, patients pay a flat monthly fee for direct access to their doctor, longer appointment times, and a more personalized healthcare experience. Availability and Access How long will it take to get your first appointment? Some traditional practices have months-long waits. In contrast, DPC providers typically offer initial visits within a week, ensuring you receive care when you need it. Office Experience Time spent in the waiting room can be a major frustration. In conventional practices, patients may wait an hour or more before seeing the doctor. DPC practices prioritize efficiency, often reducing wait times to just minutes. Time With Your Doctor Short, rushed appointments can leave patients feeling unheard. In many traditional offices, physicians are booked in 15- to 20-minute intervals, limiting discussion time. DPC physicians often schedule longer visits sometimes up to an hourallowing for in-depth conversations, thorough exams, and more thoughtful treatment plans. Communication and Follow-Up Reaching your doctor can be a challenge. Many patients endure long hold times or leave messages that go unanswered. In the DPC model, direct communication is key. Patients often have access via phone, email, or text for prompt, personalized care. Urgent Needs Medical concerns dont always arise during business hours. Traditional practices may not offer same-day visits, pushing patients toward urgent care or ERs. DPC providers aim to accommodate same- or next-day appointments, reducing unnecessary trips and ensuring continuity of care. Choosing a primary care doctor is personal. Look for a physician who is experienced, accessible, compassionate, and committed to your well-being. Asking the right questionsand exploring models like DPCcan lead to a more satisfying healthcare experience.   Editors Note: This article was written by Dr. Rebecca L. Byard, Family Medicine Doctor with Direct Care Physicians of Pittsburgh. She can be reached at 412-892-9170 or visit their website at wwwdirectcarepgh.com. See ad on pages 2-3.

Maintaining good oral health is important at every age. Your teeth and gums play an integral part not just in your general health, but in your quality of life as well. Regular dental care can reduce the risk of harmful bacteria and infections in your mouth and enable you to continue eating foods you enjoy and speaking comfortably.Here are some common conditions that seniors may be faced with and ways that you can help manage them.Xerostomia (Dry Mouth)Your body naturally produces saliva that keeps your mouth moist and helps remove food particles as you swallow. But as you age, this saliva production can slow down leaving your mouth feeling dry. Certain medications can cause dry mouth as well. In turn, this can allow plaque and bacteria to build up on your teeth more easily and increase the risk of cavities and gum disease.Drinking water throughout the day, even small sips, can add moisture to your mouth. Try to avoid too much caffeine or alcohol which can have a dehydrating effect. You can also chew sugar-free gum or suck on sugar-free candy to help stimulate increased saliva production. When selecting mouthwash, choose an alcohol-free formulation or a product designed specifically for dry mouth.Tooth DecayCavities are another issue that many seniors deal with, and this can be related to dry mouth. There is not enough moisture in your mouth to keep bacteria at bay and get rid of food particles that cling to your teeth. Poor brushing or flossing habits can also be a contributing factor.Make sure youre brushing and flossing your teeth at least twice a day. Using an electric toothbrush can remove plaque more effectively and be easier to handle than a manual toothbrush. Decreasing the amount of sugary or acidic foods you eat can help as well. Drinking water with your meal can help keep these foods from sticking to your teeth, but you still want to thoroughly brush as well.Gum DiseaseIts not just your teeth you need to care for pay attention to your gums, too. If your gums are inflamed, red, or bleed easily, that can be a sign of gum disease or periodontal disease. Another sign can be a receding gum line.As you brush, make sure youre focused on the area where your teeth and gums meet. You want to keep plaque and bacteria from going below the gum line. Rinsing with mouthwash can also reduce potentially harmful germs and bacteria.Tooth LossIf left untreated, tooth decay and gum disease can lead to tooth loss. Infections around the root of your teeth can contribute as well. Missing teeth can be uncomfortable, interfere with your speech, and make it more difficult to eat foods you enjoy.If you do have missing teeth, replacing them with bridges, partials, dentures, or dental implants can help restore your oral function. They can also keep remaining teeth from shifting out of place and causing further discomfort or damage.Denture-Related ProblemsDentures require regular care as well. They need to be cleaned daily and periodically refit. Your gums can shrink, and bone can resorb changing how your dentures fit. This can lead to rubbing, sore spots, and difficulty keeping your dentures in place.Schedule regular dental appointments to have your dentures checked along with your gums and the rest of your mouth. Your dentist can work with you to correct ill-fitting dentures so you can get back to eating and speaking more comfortably and confidently.Caring for Your Oral HealthYou should see your dentist every six months for regular checkups and cleanings, and more often if youre experiencing problems. Make daily brushing and flossing part of your routine, and if you have trouble doing these activities on your own, work with an in-home caregiver who can assist. A caregiver can also remind you of upcoming appointments and work with you to adjust your diet based on your oral health. Contact Always Best Care at 412-639-8339 to learn more about the benefits of in-home care and to schedule a free consultation!