Wellness

Arthritis is one of the most prominent conditions suffered by the elderly. Studies show that 1 in 4 elderly people in the US suffers from some type of arthritis. The most common types of this condition are rheumatoid, osteoporosis, fibromyalgia, lupus and gout.

It is reported that the annual expenditure projected for this ailment is approximately $81 billion. Being physically active improves mobility by at least 40% while also decreasing the pain levels.

Pain can also be cushioned by being active in the disease management programs offered. However, only 1 in 10 patients partake in these programs, the number would increase if medical practitioner recommendations were higher.

Arthritis is the main cause of joint pain, stiffness and probable disability in the elderly not associated with aging. To help alleviate discomfort, here are 16 arthritis pain relief techniques to help you have a better and pain-free day.

1. Joint protection

The main thing that should be done by arthritis patients is to protect their joints. Regardless of the extent of the condition, joints must always be protected. This applies even when performing daily tasks. It is best to avoid lifting heavy things, walking for way too long or wearing high heels. These activities put a strain on the joints and worsen the pain. Heels exert too much stress on the knees and ankles, steering away from them will be very helpful.

Make use of ankle and/or knee guards when exercising. When working out joints move around a lot thereby increasing friction ergo the catalyst to pain. Wearing guards will restrict and support them when making these movements.

Also, avoid joint compromising positions such as tight gripping or pinching and exerting too much pressure on them. Using alternative methods will help relieve pain. For example, using appropriate tools instead of fingers and using both hands when lifting anything below waist level. Not forgetting bending at the knees, not the back.

Yoga is an ancient Indian tradition that elevates physical, mental and spiritual well being through paying elevated attention to the mind-body-soul connect. The emphasis is on gentle stretching and sculpting exercises or positions called poses, and breathing techniques rather than endurance training or high-impact, heartbeat-accelerating physical exercises.

The benefits are no less though, and according to the UN, the 2 billion people who practice yoga worldwide would argue not only that it ‘works’, but is beneficial in ways other exercise disciplines are not.

This probably also accounts for why the number of Americans who practice yoga has increased by 50% to over 36 million between 2012 and 2016 alone, according to Harvard Medical School. Here are some positive physical fitness, mental and lifestyle effects of enjoying yoga regularly.

1. Lowers the Risk of Cardiovascular Disease

The European Journal of Preventive Cardiology recently reported that studies have shown a definite link between doing yoga and increase heart health. This was true for those who did both gentle and strenuous forms of yoga.

Those who did yoga showed an improvement in several spheres all linked to improved heart health. Study participants lost an average of five pounds, lowered their blood pressure by five points and also decreased their levels of harmful cholesterol by 12 points.

Harvard medical professors with an interest in yoga did not find the results to be surprising as yoga incorporates physical activity, meditation, and breathing.

Stretching the muscles helps them become more resistant to insulin, lowering blood sugar, while the deep breathing calms blood pressure. Stilling the mind, in turn, eases stress, controls anxiety and calms the nervous system, giving the adrenal glands a break. Cumulatively, the effects insulate the heart from risk and strengthen it overall.

People opt for various practices in order to maintain health longevity. This ranges from eating healthy to being physically active. Even though these are the most common ways, there are other traditional practices that help people to live a healthy life.

Yoga is an ancient practice that most people have found interesting to adopt. According to research, 95% of active people in the US incorporate yoga into their exercise routines. It also states that of the 95%, 35% perform yoga as the only form of exercise.

Yoga dates back to the ancient Buddhism and Byzantine era where it was used to connect with the spirit, discover inner-peace and communicate with the inner-self. The practice later spread to various parts of the world, where it’s practiced religiously by many people.

If you’re new to this practice, check out these 10 basic yoga poses for beginners that are bound to activate your feel-good hormones.

1. Malasana

This basic yoga pose for beginners will leave you feeling relaxed and fantastic. The squat pose is the favorite for most people who are new to this form of exercise. The essential parts to stretch with the Malasana pose are the hips and the lower back. If properly done, the final pose of the student should resemble that of a little nugget. There are a few variations of this that people may incorporate; depending on the level and the strength of the person.

Beginners may struggle at first to balance for long with their heels on the floor. To have a better hold, tuck your heels in so that both your feet can form a V-shape and allow your toes to spread out. This will widen your stance and should make you hold the pose for longer. If the full squat irritates your knees, support them by sitting on blocks.

Osteopenia is often confused with osteoporosis. Both are conditions of the bones. However, osteopenia is also referred to as having low bone mass. The condition can actually increase the risk of osteoporosis developing. Osteopenia means that your bones have a low mineral density and a low bone mass when compared to the norm. However, your low bone mass is not low enough to be called osteoporosis, which is a disease that can make your bones become brittle and increases the risk of getting fractures and breaks.

While osteopenia can increase a person’s risk of developing osteoporosis and is often considered as a precursor to the condition, not everyone who suffers from osteopenia will develop osteoporosis. Making a few lifestyle changes can help prevent and manage the condition. Here are ten changes that you can make to help prevent osteopenia or manage the symptoms of it if you currently have it.

1. Diet

When it comes to managing osteopenia one of the most important lifestyle changes that you can make is your diet. What you eat is extremely important for your entire body, not just your bones. Eating a healthy diet can go a long way in protecting yourself from many types of diseases and health issues. In order to maintain your bone strength, you need to eat foods that are rich in calcium and other nutrients.

Some of the best sources of these nutrients include green vegetables such as broccoli, spinach, kale, and others, and dairy products such as milk and cheese. Another option is to add a calcium supplement to your diet. When taking any type of supplement it is best to discuss it with your doctor first. There are some supplements that will need to be taken with another supplement in order to be the most effective. In addition, certain types of calcium are better than others.