All About Arthritis

Arthritis is a musculoskeletal condition that affects the joints. It’s one of the main causes of disability of people 55 and older throughout the world. In the United States, 1 in 5 adults is affected by arthritis – that’s more than 50 million people.

What is arthritis?

With its name stemming from Greek, it basically means joint (arthron) and inflammation (itis). Generally, arthritis causes pain and swelling in the joints. Arthritis is not a single disease, but actually is a term that covers more than 100 medical conditions.

How does arthritis affect the joints?

Arthritis generally has an effect on how the joint operates. A joint is where two bones move against each other, with ligaments, similar to elastic bands, holding the joints together. Cartilage then covers the bones so they don’t rub directly against each other, as synovial fluid keeps everything lubricated. Arthritis impacts any one of these parts of the joint, either as cartilage that has worn away, a lack of fluid, the body attacking the joint, infection – or a combination of any of these.

What causes arthritis?

Arthritis is caused by many factors working together? Here are some of the most common causes:

• Genetic makeup
• Physically demanding job
• Repetitive movements
• Previous joint injury
• Infections or allergic reactions
• Obesity, which strains the joints
• Autoimmune disease

Types of arthritis?

Although there are more than 100 types of arthritis, the two most common types are osteoarthritis and rheumatoid arthritis.

Osteoarthritis – Cartilage is the joint’s shock absorber and gradually wears away in some areas. It is more easily damaged when it loses its elasticity and becomes stiff. As the cartilage is damaged, tendons and ligaments are stretched, causing pain. Eventually, the bones rub together, which causes sharper pain.

Rheumatoid Arthritis – When the synovial fluid is attacked by a virus, it results in inflammation of the joints.  As the swelling and pain persist, deformity of the joint can be the result.

What are some signs and symptoms?

Osteoarthritis – Usually marked by joint pain in the early morning or after inactivity, osteoarthritis slowly develops and gets worse with time. The joint will be harder to use and loses its flexibility. Hard lumps and bone spurs may occur at the joint. This type usually affects the hips, hands, knee and spine.

Rheumatoid arthritis – People with this type experience painful swelling, inflammation and stiff joints. This type generally affects the fingers, arms, legs and wrists – but as it progresses, other joints are affected. Joints are generally tender, red and puffy, with bumps of tissue under the skin. Pain is accompanied by a loss of energy and weight loss.

Living with arthritis

While your medical care provider may suggest physical therapy and medication, there are other ways to help with your condition.

• Reduce you intake of sugary and fatty foods, such a red meat, cream and cheese.
• Eat plenty of fruits and vegetables, whole grains and fatty fish high in Omega-3 essential fatty acids.
• Maintain a proper body weight to reduce stress on the joints.

Although there is no cure for arthritis, you can help reduce the impact on your life by following these suggestions. Also, stay in contact with your physician who can advise you about techniques, therapies and nutrition that can help you live a healthier life while managing your arthritis.

Sources

https://www.arthritis.org/minnesota/living-with-arthritis/

http://www.orthop.washington.edu/?q=patient-care/articles/arthritis/frequently-asked-questions-about-living-with-arthritis.html

http://www.arthritisresearchuk.org/arthritis-information/conditions/arthritis/self-help-and-daily-living.aspx

Inspirational Quote of the Day

Getting back in shape, losing weight or lowering your blood pressure isn’t always easy, but it is vital for your health. Setting a health goal – like losing weight – is too vague. Committing to something more specific – like losing one pound per week by leading a healthier lifestyle or lowering your cholesterol level by your birthday – will get you to your goal faster.

Engaging With Your Doctor – What You Should Ask During An Appointment

By engaging with your doctor, you will get the most out of your medical appointments. When you collaborate together, you will better understand your condition, and in the end, you’ll experience better health.

A productive way to engage with your doctor is to ask good questions during your appointment. Instead of just listening to everything said, it is vital to take an active role to get a better understanding of your condition.

Hopefully, you’ve brought in a list with your medical history, prescriptions and some questions, but you’ll need to actively communicate one-on-one throughout the appointment. Here are several specific topics and things you should ask about each:

Diagnosis

If you’ve recently been diagnosed with any condition, you probably have countless questions about what to do next. Although you can search online, the information may not always be reliable. Additionally, your doctor will know better what you specifically need. Here are things to ask about your diagnosis:

• What exactly is my condition?
• What caused it?
• Is there another condition that can be causing these symptoms?
• How will it affect my home and work life?
• What are some of the symptoms I should watch out for?
• What are some short- and long-term effects of my condition?

Testing

Upon diagnosis, there oftentimes will be further testing. You might need further blood tests, X-rays, or an MRI, just to name a few. If your doctor suggests more testing, you may want to ask some of the following:

• What will these new tests tell about my condition?
• How safe and accurate are these tests?
• Is there an alternative to this test?
• When will I know the test results?
• Are there any side effects from the tests?

Treatment

No matter what your condition, there will most often be some sort of treatment. Whether it is medication, therapy or something else, your doctor will create a specific treatment plan. It’s best for you to know how it will fully impact your health and life. Here are some things to ask about treatments:

• What are my treatment options?
• How long will the treatment take?
• What is the approximate cost of the treatment?
• What are some of the risks and side effects I might expect?
• How will my job and life be affected by this treatment?

Surgery

Sometimes, no matter what treatments your doctor may prescribe, you may still need surgery. Most doctors generally don’t want to operate until it’s absolutely necessary, but here are some things to ask if your doctor suggests surgery.

• Why do I need surgery or are there alternatives?
• What are the risks and costs of the surgery?
• How long will my life be affected after the surgery?
• How long will I be in the hospital and for me to recover?
• What are your qualifications for performing this surgery?

Follow up

No matter what stage you are in your condition or treatment, there is often a need to come back to see this doctor. You may need to be referred on to see a specialist. There may also be something you need to do yourself. Here are a few topics to ask so that you are sure what to expect once you leave this appointment?

• If I need a follow up appointment, when will that be?
• If you are referred to a specialist, ask why that is the best alternative?
• What will my costs be to see the specialist?
• Will you be in contact with my specialist and can I still contact you for advice?
• Do I need to take any precautions that would further injure me or infect others?

To understand more about how to engage with your doctor for more successful appointments, visit cfah.org.

Sources

http://www.ahrq.gov/patients-consumers/patient-involvement/ask-your-doctor/index.html

http://www.medicinenet.com/script/main/art.asp?articlekey=13683

http://www.heart.org/HEARTORG/Conditions/More/ConsumerHealthCare/Doctor-Appointments-Questions-to-Ask-Your-Doctor_UCM_452929_Article.jsp

Engaging with Your Doctor – How to Prepare for a Successful Appointment

Engaging with your doctor can help you get the most out of your healthcare. Working as a team, you can better discuss your concerns and then develop a plan together that starts you on the road to better health.

One way to better engage with your doctor is to be organized before you go to your appointment. Once there, you can both make the most of your time together.

The first step to a successful appointment is to be organized. Here are some points to consider so that you’re ready to fully collaborate with your doctor during your appointment.

• When you call in to schedule an appointment, explain why you need to be seen and ask how long the appointment will be. This will help you prioritize what you have time to talk about. The length of an appointment can vary from practice to practice and specialty to specialty.

• Make sure what your insurance will and won’t cover. If your doctor suggests something that might be an out-of-pocket expense for you, you both can discuss alternatives.

• Consider asking a trusted friend or family member to come with you to your appointment. They may be able to help you share your medical history or explain symptoms you’ve forgotten, and help you remember what the doctor advised once you get home.

• Plan to bring a pen and paper, or a digital device, to make notes about what the doctor says during your visit. This will give you direction to help follow the treatment plan you came up together so you’ll know what to do until your next appointment.

Before you go to your appointment, create a list of the following items to help you and your doctor communicate better:

• Conditions and issues that you want to discuss with your doctor. Oftentimes, what might seem like unrelated symptoms to a patient can actually help the doctor see a more complex, unified condition.

• Your medical health history. Previous surgeries or illnesses can help your doctor understand your whole health to make a proper diagnosis. Write down any pertinent family medical history, test results and immunization records, as well.

• Prescriptions you currently take with what each is for, the doctor’s name, the dosage and how long you’ve been taking each. Rather than bringing in the bottles, writing each down helps the doctor easily understand your health status so you don’t use up precious appointment time

• Supplements, herbs and over-the-counter medication, as your doctor will be interested to know in case of any interaction with current of future prescription medicines.

To understand more about how to plan for a successful appointment where you can collaborate with you doctor, visit cfah.org.

Secrets to Staying Young

Research on aging has always focused on health conditions getting worse as we age. But that half glass mentality is being challenged by researchers who are exploring the secrets of those people who continue to stay healthy and alert as they age.

Studies at the Cognitive Neurology and Alzheimer’s Disease Center at Northwestern’s Feinberg School of Medicine are discovering why some people stay healthy and vital even well into their 80s – and older.

Here are 5 things they learned about healthy habits of the ‘superaged.’

Stop overeating – People of Okinawa, Japan – with the greatest elderly population in the world – stop eating when they are 80% full. Research found that when people exercised more and ate less, which helped lower production of a thyroid hormone – T3 – it slowed their metabolism. The researchers believe that the lowering of T3 also slows the aging process.

Increase your brain power – Learning a new language, exploring interesting places or developing a new skill can actually help you live longer. Studies show that people in their 80’s who scored the same on performance tests as people in their 50s, were found to have less deposits of protein – often called ‘brain tangles’ – that are linked to Alzheimer’s.

Imbibe a little – According to the Mayo Clinic, studies have shown that resveratrol found in red wine can actually help you live longer and keep your mind sharp. One glass per night for women and 2 for men can help keep bones stronger and help maintain coordination. It can also help prevent heart disease, inflammation and cataracts. Before adding wine to your diet, be sure to consult your health care provider to ensure it will not counteract any treatments or medication.

Shed some pounds – In a recent study, researchers tracked nearly 7,000 people and found that those with significant belly fat in midlife had nearly triple their risk of dementia. Belly fat – which is often visceral fat attached to the internal organs – is known to be a chief cause of many major health concerns, as well.

Eat more produce – Diets rich in plant-based foods have been found to increase the chance of living to a ripe old age. By including a variety of fruits, vegetables, beans, whole grains, nuts and seeds, you’ll be taking nature’s best medicine – antioxidants, vitamins, minerals and phytonutrients. By reducing meat and refined carbohydrates, you’ll reduce the internal oxidation process that leads to early aging.

Just by practicing a few of these suggestions, you can increase the chances of leading a long and healthy life for many years to come.

Sources

http://www.health.com/health/gallery/0,,20356118,00.html

http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281

http://www.medicalnewstoday.com/articles/30641.php

Better Ways to Get a Good Night’s Sleep

One of the greatest things in life – waking up refreshed after a wonderful night of sleep. It’s one of life’s greatest luxuries.

What isn’t so wonderful – lying in that same bed when you’re trying to fall asleep, but can’t. Maybe it’s your overbooked schedule that’s on your mind. Maybe you’re one of the 70 million Americans who experience a problem with getting a good night’s sleep. You could be experiencing sleep apnea which causes you to wake up throughout the night due to your airway being restricted

But sleep is more than just a luxury. A good night’s rest is vital for your health and wellness. Most adults need at least 7 hours of sleep per night to help their body and mind rejuvenate. Those who lack adequate sleep are more susceptible to disease and weight gain.

Wondering what you can do to safely drift off to dream land and stay there throughout the night? Here are 5 of the top ways to get a good night’s sleep.

Work out – According to a 2013 poll by the National Sleep Foundation, people who work out reported that they had better sleep than those who don’t work out. Actually, even those who only lightly exercise still are 43% more likely to enjoy a good night’s rest than those who were sedentary.

Smell some lavender – In a recent study by Wesleyan University, women who sniffed lavender before bed reported that they experienced 22% more peaceful sleep. Lavender has long been lauded for helping people fall asleep, and decreasing heart rate and blood pressure.

Think before you eat – People who experience moderate to severe sleep apnea, then switched to a Mediterranean diet – high in fruits, vegetables, whole grains and fish – and walked 30 minutes per day for 6 months, experienced nearly 20 fewer episodes of obstructed breathing per hour of REM sleep. Another study found that people who ate meals high on the glycemic index – like rice, potatoes and pasta that help the body release sleep-inducing tryptophan – fell asleep 49% faster than people who didn’t eat those foods.

Prescription use – Most people know that caffeine or other stimulants before bed are frequent causes of insomnia. But it’s not such common knowledge that certain prescriptions – such as antidepressants – can raise serotonin and norepinephrine. Both decrease your chances of getting quality sleep. If you’ve recently started taking a new medication and it’s affecting your sleep, contact your physician.

Pick a side – According to the Better Sleep Council, those who sleep on their stomachs often experience less quality sleep. However, research in the Journal of Clinical Sleep Medicine found that people who spend 20 to 80% of the night sleeping on their backs could experience 4 fewer events of obstructed sleeping by rolling on to their side.

There are countless reasons for experiencing poor quality sleep, but if it’s affecting you, visit The Better Sleep Council to help you get your best night’s rest possible.

Sources

http://www.cdc.gov/features/dssleep/

http://healthysleep.med.harvard.edu/healthy/matters/consequences

http://bettersleep.org/

http://www.aasmnet.org/jcsm/

Poor Weight Loss Resolutions – Part 4

Three weeks into the new year and hopefully you’re still focused on getting back to a healthier weight. You’re trying to eat better, work out more and make overall better choices.

That’s obviously easier said than done. Not one of those 3 things is easy – but they’re worth working on. If you’re sticking with your routine, you’re on your way to better health and happiness in 2014.

For the past 3 weeks, we’ve featured 3 tips per week of not so wise ways to lose weight, and then alternatives to make this year’s resolutions turn into new routines. And accomplishing your weight-loss goals will help build your self-confidence to tackle other items on your list this year.

The 3 points this week focus on adding exercise – rather than decreasing foods – in a wise and planned out way.

I’m going to exercise more – Saying you’re going to exercise more isn’t definite enough of a plan to be successful. More than what? More than once a week? More than twice a week?

In its place, set a definite number of times you’ll go to the gym. Schedule one night when you’ll go to a class, another night make an appointment with a trainer and another night go to a spin class with a friend. It’s better to start out with less committed nights and then add more as your interest grows.

I’m doing yoga 4 times a week – While yoga is a wonderful way to stretch and sculpt muscle, burning only about 200 calories in an hour won’t do much for weight loss.

Rather – Don’t nix yoga completely, but include a variety of workouts. Maybe you’re intimidated by the weight rack, but spend some time with light weights. Your weight loss results will show fairly quickly. Try a Zumba class or swim laps. Even walking for 20 minutes can have a major impact on losing weight.

I’m going to work out 2 hours every day – Trying to carve 14 hours out of your week, every week, is definitely setting yourself up for failure. Not only will you get bored, or possibly toss in the towel after you miss a few days, but you can also injure yourself with that much intensive exercise.

Instead – Make a plan for a certain amount of days that fit into your weekly schedule and commit to that. You can increase the number of days later if that works, but don’t over commit. Before you even get to the gym, have a plan of what you can do in just 30 minutes. Maybe it’s an intense session on the treadmill or interval training that uses a variety of machines. Intense, mini-sessions actually help you burn more calories quicker and can suppress your post-workout appetite – all that accelerates weight loss.

Hopefully, our month-long series of substituting poor diet methods for smarter alternatives has you not only on the road to a healthier body, but a more positive and happy future.

Sources:

http://health.howstuffworks.com/wellness/diet-fitness/information/how-often-should-i-work-out.htm

http://www.mensfitness.com/training/pro-tips/question-of-the-week-how-much-to-workout

http://www.fitwatch.com/exercise/how-often-should-you-exercise-1356.html

http://health.usnews.com/health-news/blogs/on-fitness/2010/11/05/10-signs-youre-exercising-too-much

Try PiYo to Get in Shape

It’s the new year and time to try out fresh ways to live a better life. If you’re bored with your current workout where you endlessly walk on a treadmill to nowhere or hoist the same weights the same way every day, then PiYo might be a fun change of pace.

Never heard of PiYo? Most people haven’t. But chances are, you’ve heard of Pilates and yoga. Now the word PiYo – pronounced pie-yo – probably makes a little more sense. PiYo combines the mind and body practices of yoga and Pilates, as well as stretch, strength training and conditioning.

Pilates, which has its roots in gymnastics, focuses more on the body’s core muscles – legs, abdominals, arms, hips and back. Although yoga does build muscle and flexibility, it is serene and introspective. But if you’re like some, you may not enjoy the traditionally gentle tempo of yoga. If you’re looking for more action and activity in a workout, then this fusion of Pilates and yoga has it.

Each ‘lesson’ – as sessions are called in PiYo – integrates strength, flexibility and balance training. Certified instructors follow choreographed routines, including the music selections. And one of the best parts, that choreographed workout constantly changes, along with the upbeat contemporary music that accompanies each lesson.

As a hybrid activity, one second you’ll be doing a specific yoga pose, then morph into a Pilates pose, then do a few 3-point pushups and then on to more poses – in a non-stop fluid motion for an entire hour. If you’re having trouble visualizing it, think back to the yesteryear game of Twister, but on a yoga mat – all to exhilarating music.

So, if you’re searching for a fun way to burn calories, tone muscles and work out your entire body, look for a PiYo class at a fitness center in your area.

Sources

http://www.sideofsneakers.com/2010/08/23/piyo/

http://fitnessista.com/2011/06/focus-on-piyo/

Health Series – National Blood Donor Month – Giving Blood

It’s vital to keep blood donations coming in to blood banks around the country throughout the year. Day in and day out, there’s a constant need for lifesaving donations.

Whether it be for accidents, cancer treatments or for premature infants, donating blood is important each and every day.

If you’ve never given blood, you might be a bit intimidated about what really happens at a blood drive. Maybe it’s your fear of needles that has prevented you from donating. Maybe it’s just the unknown – you’re not sure what’s going to happen.

No matter if you’ve never donated or are an old pro, here’s the process in 5 simple steps. Now you can see how easy it really is to help save lives by donating blood.

Registration – When you come to donate blood, first you’ll sign in and fill out paperwork to see if you qualify. The questions generally have to do with your general health, weight and medications. You’ll also answer questions about specific conditions and activities – such as recently getting a tattoo.

Verification – After you have been approved to donate, you will need to provide a valid form of identification – such as a driver’s license or passport. If you have a donor card, they will note your donation that day. They also keep track so you can be recognized after milestone donations.

Mini-physical – In a very confidential area, a technician will take your blood pressure, pulse and temperature. The iron level of your blood also will be measured. All of these are to ensure that you are physically healthy enough to donate. While your blood iron is being processed, the technician might ask you about places you’ve traveled or lived, activities and how you’re feeling that day.

Donating – This may actually be the quickest part of the whole process. Within 10 minutes, you will recline in a comfortable chair, your injection site will be cleaned, the needle inserted and your donation collected. You won’t even notice that you’re donating. And don’t worry, an automatic system shuts off the procedure when you’ve reached the proper donation amount. There’s no fear they’ll take too much.

Refreshment – After donation, you will be served a snack and something to drink to help replenish your fluids. You’ll be asked to stay for about 15 minutes to make sure you are strong enough. Then you can continue on with your daily activities. They’ll give you a sheet of guidelines for the rest of the day, such as avoiding heavy lifting and drinking more fluids.

After you’ve donated blood, you’ll feel a sense of accomplishment knowing that you’ve helped other people. With a national quota of 44,000 units of blood needed per day, you’ll be able to count yourself as one of the tens of thousands of people who helped save the life of someone who needed your gift of blood that day.

For more information about donating blood, visit the American Red Cross or another blood collection agency in your area.

Sources:

http://chapters.redcross.org/az/bloodregion/blooddonqual.htm

http://www.redcrossblood.org/students/donating-101/what-do-i-need-know

http://www.redcrossblood.org/donating-blood

http://www.racheleditullio.com/bdd/physical.html

http://www.vablood.org/donors/interesting-facts/

Apps Help You Reach Your New Year’s Goals

 

It’s the new year and you’re ready for a fresh start. It’s going to be a productive year of exercising more, eating better and accomplishing all of those things you’ve dreamed of.

You’re determined that this year will be different. You’re motivated to being healthier and happier in 2014. Now you just need to get it all organized to keep the momentum going.

According to professional organizers, making changes in your life or environment elevates your outlook. It makes you feel wonderful and excited for even more positive changes in your life. And it’s not just organizing your physical surroundings that makes you feel better. Experts agree that feeling happy is just one positive benefit of accomplishing your goal of getting back in shape. That’s especially important considering losing weight is the top New Year’s resolution.

So, we’ve picked 5 apps to help you organize yourself and keep plugging away at those resolutions all year long.

Evernote – If you need help organizing anything, Evernote will be there to assist you. Easy to use, this app is helpful in keeping track of things to do, recording your verbal lists or helping you plan out a schedule. It also lets you sync your notes between your digital devices and computer.

Beep Me – We all need a little reminder to stay on track. Beep Me will remind you to go to the gym or when to have that mid-afternoon protein snack to keep your metabolism revved up. This app features options to notify you on a one-time-only basis or repeat as often as you need it – daily, weekly, monthly or whatever you need.

Sticky Notes – If you are one of those persons who likes to jot down their to-do list on a little yellow pad – or any color for that matter – then Sticky Notes will be an easy transition to use on your digital device. This app allows you to choose your favorite color or font – just like if you were writing the note. Plus it lets you dictate the notes with your voice. And you save paper.

RescueTime – Besides the actual work you perform on a digital device, personal email, social media and playlists can devour hours of your day without even realizing it. RescueTime records how much time you spend on everything from spreadsheets to watching cute videos online. Every time you switch to a new window, RescueTime resets its clock and keeps a running total all day. Now you can see how you spent – or rather wasted – so much time not working toward your resolutions.

Habits Pro – This app helps you become the super organized and focused person that you’ve always dreamed of being. If there’s anything you want to keep track of – from how many days you work your biceps to how much water you drink each day – Habits Pro gives you unlimited category screens to personally organize your habits. It lets you keep track of your weight, daily reminders, tasks, workouts – you name it.

With so many apps out there, give one of these a try – or find one that fits your needs – to help you stay positively motived on your path to happiness and success in the new year.

Sources:

http://kfor.com/2013/12/30/new-years-resolutions-you-can-actually-accomplish-to-be-healthier/

http://fredericksburg.patch.com/groups/linda-clevengers-blog/p/bp–getting-organized-at-home-feels-awesome-705d8a9c