Email OF The Day: 05/13/19

Monday, 13 May 2019

[www.keralites.net] Why Arthritis Matters

WHY ARTHRITIS MATTERS

For those that think arthritis is just a disease of old age or that it only affects those that are unhealthy, think again. Arthritis is actually a complex group of musculoskeletal disorders that consists of more than 100 different diseases or conditions that can affect people of all ages, races, and genders. In fact, about two-thirds of individuals with some form of arthritis are under 65 years old. This includes 300,000 children with a total of 50 million Americans suffering every day. Most types of arthritis include one of the following three types: Osteoarthritis (a breakdown of joint cartilage that's caused by certain risk factors and very progressive), Juvenile Arthritis (occurs due to many autoimmune and inflammatory conditions under children 16 and under), and Rheumatoid Arthritis also known as RA (a systemic form of arthritis that causes inflammation in the membranes of the joints that leads to stiffness and pain).
Why Arthritis Matters
Arthritis is also a serious issue. It doesn't just affect day-to-day quality of life, but also a person's overall health. It can lead to depression, muscle atrophy, and interfere with work and social activities. It's also the number one cause of disability in the United States and contributes to a majority of the hospitalizations every single year, which increases medical costs for many people.
But arthritis suffers have options; there are things a person can do with arthritis to lower pain, inflammation, and improve their quality of life. Two major factors are a healthy diet and staying active. Though one would think exercise would be out of the question, it's actually very helpful to help keep the joints fluid and prevent stagnation.. It also helps work the muscles to prevent muscle loss from too much sitting and can help lessen the severity and progression of the disease over time.
Diet should also be top priority; eating foods rich in anti-inflammatory nutrients can make a huge difference fast in terms of joint pain, overall quality of life, and how easily one can move and stay active. It can also prevent inflammatory-related diseases such as diabetes and heart disease.
Anti-Inflammatory Arthritis Power Foods to Add to Your Plate
1. Leafy Greens

It's hard to mess with leafy green vegetables. These foods aren't just some of the most nutritious, but also the most delicious! They're also packed with B vitamins and magnesium to increase one's energy levels, and to beat all, they also keep the bones strong due to their high calcium levels. Choosekale, spinach, broccoli, Swiss chard, collards, mustard, arugula, and turnip greens whenever you get the chance. Try Roasted Veggies With Buttery Garlic and Spinach Salad as a delicious way to get in some greens!
2. Omega-3′s

Acai, walnuts, pumpkin seeds, chia seeds, flax seeds, and hemp seeds are all packed with omega-3 fatty acids. Omega-3′s are some of the best fats you can eat because they fight inflammation in all parts of the body. They help lubricate joints, arteries, and also help keep digestion and brain health in good condition.
3. Avocados

Avocados are also packed with good fats and great foods for the joints, brain, and heart. They're also filling and a healthier source of fat for the body than refined oils and animal sources of fats. Try using them in replacement to dairy which can cause inflammation for many people, or just try using them in place of meat over the top of salads and in soups!
4. Cherries

Cherries are one of the best-loved and most well-known fruits for relieving arthritis and overall joint pain, even in those without arthritis. They're great to consume post-workout or whenever you're just feeling achy. Keep some frozen cherries in your freezer throughout the year so you can use them in breakfast dishes, snacks, and desserts. Their anthocyanins (antioxidants) are what give them their tremendous healing powers and can also be found in all types of berries. Try them in this yummy cherry smoothie as a delicious way to enjoy them.
5. Broccoli

Broccoli is packed with calcium, protein, anti-inflammatory antioxidants, and vitamin C. Vitamin C can help reduce pain, lower physical and mental stress, and will also help keep the body's immune system working well. Thanks to its anti-cancer compound known as sulforaphane, broccoli also has the potential to prevent or slow the progression of osteoarthritis. Even more, it's also a good source of vitamin B6 to assist with energy and a healthy mood. Try broccoli in this anti-inflammatory quinoa salad, or use broccoli sprouts in a Superfood Salad.
6. Almonds

Almonds are a fantastic source of plant-based protein, anti-inflammatory mono-unsaturated fats, B vitamins, magnesium, and vitamin E. Basically, they're a powerhouse of nutrients just begging to be eaten! They're also a good option for those eating soy-free since some people sensitive to certain foods find soy contributes to joint pain (along with gluten and dairy). Almonds are also delicious as a nut butter, so try making your own at home, and keep some raw almonds on hand for easy snacks and additions to meals.
7. Green Tea

Green tea is one of nature's best anti-inflammatory jewels. It's rich in heart-healthy antioxidants, energy-boosting properties, and reduces inflammation regardless that it's a natural source of caffeine. To use unroasted green tea for a more alkaline option, go with matcha green tea which is technically raw and higher in anti-inflammatory chlorophyll.
Try one of these power foods every single day, not only to lower inflammation if you have arthritis, but to also keep your body healthy and alkaline even if you don't. These foods are also some of the best longevity foods you can choose. Others include cacao, pomegranates, blueberries, cinnamon, turmeric, oregano, olives, and walnuts. Adding more plant-based foods to your diet is also a great idea to lower overall inflammation and protect your immune system. Remember, every little bit counts!
To learn more about arthritis, visit Arthritis.org for further information, prevention, and overall lifestyle tips.

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[www.keralites.net] A Visual Guide To Low Back Pain

A Visual Guide to Low Back Pain

What Is Low Back Pain?
Low back pain is a universal human experience -- almost everyone has it at some point. The lower back, which starts below the ribcage, is called the lumbar region. Pain here can be intense and is one of the top causes of missed work. Fortunately, low back pain often gets better on its own. When it doesn't, there are effective treatments.

Symptoms of Low Back Pain
Symptoms range from a dull ache to a stabbing or shooting sensation. The pain may make it hard to move or stand up straight. Acute back pain comes on suddenly, often after an injury from sports or heavy lifting. Pain that lasts more than three months is considered chronic. If your pain is not better within 72 hours, you should consult a doctor.

Symptoms That Require Urgent Care
Severe back pain after a fall or injury should be checked out by a health care professional. Other warning signs include a loss of bowel or bladder control, leg weakness, fever, and pain when coughing or urinating. If you have any of these symptoms along with your back pain, contact your doctor.

Muscle Strain or Sciatica?
The kind of back pain that follows heavy lifting or exercising too hard is often caused by muscle strain. But sometimes back pain can be related to a disc that bulges or ruptures. If a bulging or ruptured disc presses on the sciatic nerve, pain may run from the buttock down one leg. This is called sciatica.

Back Pain Culprit: Your Job
If your job involves lifting, pulling, or anything that twists the spine, it may contribute to back pain. However, sitting at a desk all day comes with risks of its own, especially if your chair is uncomfortable or you tend to slouch.

Back Pain Culprit: Your Bag
Although you may wear your purse, backpack, or briefcase over your shoulder, it is the lower back that supports the upper body -- including any additional weight you carry. So an overstuffed bag can strain the lower back, especially if you carry it day after day. If you must tote a heavy load, consider switching to a wheeled briefcase.

Back Pain Culprit: Your Workout
Overdoing it at the gym or golf course is one of the most common causes of overextended muscles leading to low back pain. You're especially vulnerable if you tend to be inactive during the work week and then spend hours at the gym or softball field on the weekend.

Back Pain Culprit: Your Posture
Mom was right when she said, "Stand up straight!" Your back supports weight best when you don't slouch. This means sitting with good lumbar support for your lower back, shoulders back, with feet resting on a low stool. When standing, keep weight evenly balanced on both feet.
illustration of herniated disc
Back Pain Culprit: Herniated Disc
The spine's vertebrae are cushioned by gel-like discs that are prone to wear and tear from aging or injuries. A weakened disc may rupture or bulge, putting pressure on the spinal nerve roots. This is known as a herniated disc and can cause intense pain.
CT scan of spinal stenosis
Back Pain Culprit: Chronic Conditions
Several chronic conditions can lead to low back pain.
Spinal stenosis is a narrowing of the space around the spinal cord, which can put pressure on the spinal nerves.
Spondylitis refers to chronic back pain and stiffness due to severe inflammation of the spinal joints.
Fibromyalgia causes widespread muscle aches, including back pain.

Who's at Risk for Low Back Pain?
Most people get their first taste of low back pain in their 30s. The odds of additional attacks increase with age. Other reasons your low back may hurt include:
Being overweight
Inactive lifestyle
Jobs that require heavy lifting
MRI of the vertebral column
Diagnosing Low Back Pain
To help your doctor diagnose the source of low back pain, be specific in describing the type of pain, when it started, related symptoms, and any history of chronic conditions. Your doctor may order X-rays, CT or MRI scans to look for damaged bones or discs, or other injuries to the spine.
Home Care for Low Back Pain
Back pain due to muscle strain will usually get better on its own, but you can take steps to make yourself more comfortable. A heating pad or warm baths may provide temporary pain relief.
The Bed Rest Debate
When your back hurts, you may not feel like getting out of bed. But if the problem is muscle strain, doctors recommend returning to your normal activities as soon as possible. Studies suggest that any more than a day or two of bed rest can actually make the pain worse and may reduce muscle tone and flexibility.
down dog yoga pose
Yoga
If back pain doesn't go away in three months, there's evidence that yoga can help. In one recent study, people who took 12 weeks of yoga classes had fewer symptoms of low back pain than people who were given a book about care for back pain. The benefits lasted several months after the classes were finished. The study suggests conventional stretching also works just as well. Make sure your instructor is experienced at teaching people with back pain and will modify postures for you as needed.

Spinal Manipulation
Chiropractors and some osteopathic doctors use spinal manipulation to treat low back pain by applying pressure with their hands to bones and surrounding tissues. This treatment is not appropriate for everyone.

Massage Therapy
A study funded by the government suggests that massage may help relieve chronic low back pain. After 10 weeks, people who had weekly massages had less pain and were better able to go about their daily activities than people who got traditional care. That was true no matter what type of massage they got, and the benefits lasted at least six months.

Acupuncture
Can acupuncture treat back pain? The evidence is mixed. In 2009, a study of several hundred people with long-lasting back pain found surprising results. Those who had simulated acupuncture (involving toothpicks tapping the skin) got the same benefits as those who had real acupuncture with needles. After eight weeks, both groups had greater relief than people who did not have acupuncture.

Medications
Mild back pain often feels better with over-the-counter pain relievers, such as acetaminophen, ibuprofen, or naproxen. Pain-relieving creams may be helpful for muscle aches. For severe pain or chronic pain, your doctor may recommend prescription medication.

Injections
If simpler therapies and medications aren't helping, your doctor may recommend injections to the back. One procedure, called a nerve root block, targets irritated nerves. Injections for back pain usually contain steroid medication.
post-operative x-ray of flexible fixation device
Surgery
If long-lasting back pain is interfering with your daily life, and other treatments have not provided relief, you may be a candidate for surgery. Depending on the cause of your pain, a surgeon may remove a herniated disc, widen the space around the spinal cord, and/or fuse two spinal vertebrae together.

Physical Therapy
If back pain has left you inactive for a long time, a rehabilitation program can help you strengthen your muscles and get back to your daily activities. A physical therapist can guide you through stretches, strength exercises, and low-impact cardio that will help you be fitter without straining your back.