Osteoarthritis – and its aching joint pain – often keeps people from doing one of the best things proven to make them feel better: exercise.
Staying physically active helps reduce osteoarthritis pain, improves function, and can positively affect a person’s quality of life, studies show. Regular exercise also helps people sleep better, maintain a healthy body weight, and keep a positive attitude.
Roughly 27 million people over the age of 25 have osteoarthritis – a degenerative joint disease. Osteoarthritis mostly affects cartilage. In osteoarthritis, the surface layer of cartilage breaks and wears away. This allows bones to rub together. It causes pain, swelling, and loss of motion of the joint. Over time, the joint may lose its normal shape and small deposits of bone – bone spurs – may grow. Sometimes bits of bone or cartilage can break off and float inside the joint space.
Although osteoarthritis becomes more common with age, younger people can develop it, too. Osteoarthritis is also more likely to occur in people who are overweight and in those with jobs that stress particular joints.
Another reason to exercise is that it also helps people with osteoarthritis manage other chronic conditions that are common among adults: diabetes, heart disease, and obesity.
Osteoarthritis Pain Relief
Four forms of exercise for people with osteoarthritis include:
Flexibility – Yoga and Tai Chi are two types of exercise that can help flexibility. Flexibility exercises help alleviate stiffness and keep the body’s joints moving.
Strengthening – Weight-bearing exercises, such as weight lifting, can help you keep and build your muscle strength. Small hand weights can help build upper and lower arm strength. Squats and lunges strengthen the lower body while planks work the entire core.
Aerobic and Endurance – Swimming and biking are both excellent forms of aerobic and endurance exercises, which can help reduce swelling in some of your joints. Endurance exercise is also good for the heart and arteries.
Balance and Agility – Ask your physical therapist which specific balance and agility exercises are right for you.
Always check with your physical therapist or physician before starting any exercise program. Some types of activity may need to be avoided, especially when joints are swollen or inflamed.
Walking down the produce section of the grocery store, you’ve probably at some point come across some unusual options–pluots, anyone? Although hybrid fruits tend to conjure up the image of fruits produced in a science laboratory, these fruits are actually more natural than you may realize.
Contrary to popular belief, hybrids are not produced using genetically modified organism technology. Hybrids actually use traditional pollination that can ordinarily occur in nature, but, by controlling it, cultivars can breed new generations of plants which have increasingly desirable characteristics. Once a variety is produced which meets satisfactory requirements, hybridization is able to produce the exact variety which would randomly occur in nature, but in a shorter period of time.
The benefit to farmers is that hybridization yields plants that are naturally disease resistant and better withstand heat, cold, and drought. They also produce more consistent and higher yields. The benefit to consumers is uniform fruit sizes and shapes, increased juiciness, improved taste, and better nutrition. So, the next time you stroll by the fruit section and spot a tangor (mandarin and orange), tayberry (red raspberry and blackberry), limequat (key lime and kumquat), or carambola (star fruit), give one a try to experience the best of both (fruit) worlds!
By Whitney Martin, Master of Public Health Student at Liberty University Intern for Bon Secours Physical Therapy and Sports Performance
By Abby Forman MS RD
Bon Secours Physical Therapy and Sports Performance
As we “March” into National Nutrition Month 2018, take a moment to think about what you leave behind each day. National Nutrition Month is an education and information campaign created by the Academy of Nutrition and Dietetics (AND) aimed at inspiring the country to improve their health one bite at a time. The theme this year is “Go Further with Food,” which asks us to look at how much food we throw away and how we could work to waste less in the future.
A study based on data from the USDA in 2012 estimated that 31 – 40% of the food grown here in America is thrown away each year. That comes out to more than $218 billion lost. Food waste comes in many forms, and there is no one solution to the problem. Each small step we take to reduce waste at home can have a big impact on our personal wallet, with an estimated $1500 lost to food waste each year for a family of four. It also can have a big impact on the country as a whole. The National Resource Defense Council (NRDC) estimates that reducing food waste by just 15% would be enough to feed 25 million Americans. That is about half the number of Americans estimated to face hunger currently. Get started today with these 8 suggestions for 2018. One person is all it takes to start saving the world.
Decrease the amount of food you purchase by making a meal plan for the week and create your grocery list from only the foods on it.
Clean and chop vegetables immediately when you get home to encourage quick use.
Store fruits and vegetables properly in the fridge (40°F and below) to slow down the ripening process.
Chop and freeze over-ripe fruits and wilted vegetables for use in smoothies or soups.
Freeze leftovers in individual portions for grab-n-go lunch or dinner.
Re-use leftover meat or vegetables in another dish such as making grilled chicken into shredded chicken tacos.
Download the “Is My Food Safe” app to avoid throwing away foods that are still perfectly fine to eat.
Donate unopened non-perishables to a food bank instead of throwing them away.
The lavender mist dancing from your diffuser may smell absolutely wonderful, but is it also making you feel calm?
From the woodsy aroma of cedar wood to the clean scent of lemon, essential oils have become a staple in many homes nationwide. Chances are you either know someone who uses essential oils or you have a drawer full of them in your kitchen.
People use essential oils for many reasons. Some simply like the way they make a room smell when they’re diffused. Others use them to make their own natural cleaning products. More and more, however, people are turning to essential oils to address a range of health problems – from arthritis and anxiety to insomnia and Attention Deficit Hyperactivity Disorder.
Under federal law, companies cannot market essential oils as drugs that can prevent or treat diseases. It’s why you’ll often see the following product disclaimer: “This statement has not been evaluated by the U.S. Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.”
Despite the law, numerous websites, apps, and social media posts tout the potential health benefits of using essential oils.
If you’re thinking about using essential oils for a health or medical reason, make sure to consult your health care provider first. Essential oils may offer some benefits, but they should never replace traditional medical care.
Are essential oils safe?
The safety of essential oils can depend on the quality of the product, how you use it, and the state of your health.
A lot of people mistakenly assume that if something is “natural” or comes from a plant, it must be safe. In fact, some essential oils may contain materials that are toxic or cause skin irritation or an allergic reaction, according to the U.S. Food and Drug Administration.
Some oils should be diluted with a carrier oil. Others can make you photosensitive if you apply them to your skin and head outdoors.
According to the National Cancer Institute (NCI), using essential oils for aromatherapy shows very few side effects or risks. And, while some essential oils have been approved as ingredients in food – they’re classified by the FDA as “generally recognized as safe” — the NCI does not recommend swallowing large amounts of them.
If you have cancer, make sure to ask your oncologist about using essential oils in any capacity. Lavender and tea tree oils have been found to have some hormone-like effects. “It is recommended that patients with tumors that need estrogen to grow avoid using lavender and tea tree essential oils,” the NCI states.
Can essential oils address health problems?
Whether specific essential oils can treat medical issues is hard to scientifically determine. Many studies on various oils do not meet established government research standards.
For example, lavender has been used for centuries to improve mood and appetite. Today, people reach for lavender to help a variety of problems including anxiety, depression, pain, and insomnia. Yet, “there is little scientific evidence of lavender’s effectiveness for most health issues,” according to the National Center for Complementary and Integrative Health: “Studies on lavender for anxiety have shown mixed results.”
One study on aromatherapy found that it may improve the quality of life in patients with cancer.
“Some patients receiving aromatherapy have reported improvement in symptoms such as nausea or pain, and have lower blood pressure, pulse, and respiratory rate,” the NCI states.
Rely on reputable sources.
If you’re trying to find reliable information about essential oils on the internet, try searching the NCCIH Clearinghouse. A part of the National Institutes of Health, the NCCIH is the federal government’s lead agency for scientific research on health and medical products not considered part of conventional medicine.
You can also search for science-based information through PubMed®, a database of publication information and brief summaries of articles from scientific and medical journals.
If you’re not sure whether to believe some of the claims you read about, the NCCIH recommends asking the following questions:
Who runs the website? Can they be trusted?
Does the website make claims that seem too good to be true?
When was the information posted or reviewed? Is the information outdated?
Where does the information come from? Is it based on scientific research?
Is the website selling something?
Remember; always consult your health care provider for guidance. Your doctor can help you find the latest medical information about the uses and risks of specific essential oils.
For more information or to find a healthcare provider near you, call 804-359-WELL or visit http://goodhelpdocs.com/.
Your temporomandibular joint (TMJ) is the place where your jaw connects to your skull, just in front of your ear. In up to 25 percent of people, this joint causes pain or other symptoms known as temporomandibular joint disorders (TMDs).
Symptoms of TMJ
While many people don’t seek treatment for TMJ, you don’t need to suffer through the symptoms. You could benefit from noninvasive, physical therapy treatment for TMJ if you have symptoms such as:
Loud jaw popping or painful jaw noises
Pain in your face, jaw or teeth
Jaw locking or getting stuck in certain positions
Jaw tiredness or aching
Decreased ability to open your mouth
Headaches
A skilled and trained physical therapist can offer you a variety of treatments to treat these symptoms and improve your joint health.
Treatments for TMJ
You can find treatments for TMJ that fit your needs, lifestyle, and budget. Common treatments include:
Mouth Guards
A trained dentist can create a mouth guard, a device you put between your teeth at night. This device is created especially for you and can help prevent teeth clenching and hold your mouth in a position that does not stress your jaw.
Physical Therapy
Physical therapists may use different therapies to help relieve your symptoms. Your therapist may teach you stretches and exercises to help relax your jaw. They may also use hot and cold therapy to relieve pain or use ultrasound therapy to release tension. Your physical therapist may also help you strengthen and improve your posture, which can have benefits in relieving TMJ disorders.
Stress and bad habits like biting your fingernails may also contribute to TMJ problems. Your therapist will work with you to help stop these habits and find better ways of handling stress.
Dry Needling
Dry needling uses specialized, sterilized needles to release tight fascial (connective) tissue. These treatments cause little to no pain and, over time, can help release tight tissues related to TMJ. Dry needling can be especially helpful in relieving pain and treating tension headaches.
At Bon Secours Physical Therapy, we offer a variety of treatments for TMJ. Contact us today to find out how we can help you improve TMJ symptoms. For more information, visit us at http://www.bonsecoursphysicaltherapy.com.
