If you have arthritis, pain may make it tough to work out. But skipping it isn’t a good idea. Regular exercise is a proven way to decrease anxiety, reduce stress, increase mobility, and improve quality of life. Physical activity keeps your muscles strong and can increase the range of motion in your affected joints. Not exercising regularly can make your muscles weak and can add to the pain and stiffness of arthritis.
What exercise routine is best for you?
The key to exercising with arthritis is to find the right physical activity for you. Some arthritis-friendly exercises include:
Walking is easy on joints and improves circulation. Taking regular walks on smooth, even surfaces can help ward off heart disease, lower your blood pressure, and strengthen your heart.
Yoga can relieve stiffness and help improve your joints’ range of motion. Always ensure you stretch gently and within your comfort zone to prevent injury.
Water exercises can help relieve pressure on your affected joints. The buoyancy of the water takes pressure off your joints while still providing some resistance to help strengthen your muscles.
Respect your pain
A physical therapist may be able to show you gentle exercises that will help increase your range of motion. Physical therapists who are trained in pain management can teach you about the physiology of pain and how to move better with less consequence. Be sure to pace yourself as you start your exercise routine. If you notice pain, take a break. Mild muscle soreness after a workout is normal, but sharp pain during or immediately after should signal you to pause and rest. To protect your joints, you may want to apply heat to relax your muscles before you work out. Then apply ice after to reduce any swelling around your affected joints.
Track your progress
Keeping a record of your workouts can help you monitor your progress. You can also share this information with your physical therapist to help you decide what exercises are best for you.
There’s no magic pill that guarantees a long life but you have more control over longevity than you might think. Science has found some simple lifestyle changes and habits that increase your odds of living a longer life.
DON’T SMOKE: Top of the list: Don’t smoke. If you do smoke—no matter how old you are—quit.
As if it isn’t bad enough that every other person you know is catching a bug, adding stress to the mix can make you even more susceptible to getting sick. Stress can actually weaken your immune system and increase chronic inflammation. (1)
Fortunately, yoga can help keep your immune system in tip-top shape. A review of 15 studies showed that yoga can boost immunity by both reducing stress and decreasing inflammation in the body. Yoga can also be beneficial to those who are already sick by reducing inflammatory markers in the body. (2)
Keeping a regular yoga practice is essential to maintaining consistent immune-boosting effects. Practice these yoga poses daily. To get started, grab a yoga mat and a bolster or a long pillow.
You’ve been crushing it at your bootcamp class, bringing homemade healthy lunches to work, and you practically cry coconut water. And yet the scale doesn’t seem to be in any hurry to inch its way down, and your abs refuse to unearth themselves. In fact, did those leggings shrink or are they tighter this month than last? But fear not, we’re about to school you in sneaky—and very common!—flubs that could be adding on the chub and holding back your future six-pack abs.
Most adults should be getting between seven and nine hours of uninterrupted sleep every night. There’s a price to pay if you don’t get enough. Here are 19 things that happen to your body when you’re not sleeping well.
This looks good enough to serve at the White House. j/k. BEWARE:
7 scary things that can happen to your body if you eat too much processed food
Ok, let’s read the bad news.
Eating processed foods containing high-fructose corn syrup, nitrates, artificial sweeteners, MSG, food coloring, and other ingredients can take a toll on your health.
These ingredients are hiding in many of your favorite foods including breakfast cereals, takeout meals, soda, and deli meats.
Eating too much processed food is linked to obesity, digestive issues, and sleep disturbances.
Like most things in life, eating processed foods in limited amounts is OK, especially if the food has been minimally processed. It’s when you find yourself eating too many foods filled with sugar, salt, and questionable ingredients that things can take a turn for the worse. That’s why INSIDER asked the experts to give their input on the scary things that can happen to your body if you eat too much processed, junk food.
Digestive issues can be a result of excess junk foods
These foods have various chemicals and additives in them that are very difficult for our bodies to digest and process,” he explained. Plus, the additives are toxic to our microbiome (the good bacteria in our bodies). Marvasti said a good way to know the difference between a real food or processed food is to see the list of ingredients.
“If you don’t recognize the ingredients, it’s unlikely to be a ‘real’ food and you may have digestion issues and other related health issues,” he added.
Eating too much sugar and simple carbohydrates can cause fatigue and brain fog. The energy crash and resulting brain fog that happen from too much processed food is something most of us are all too familiar with.
Low blood sugar can happen when you eat a lot of simple carbohydrates
When you eat a lot of simple carbohydrates, your blood sugar initially increases.
You might experience less discipline when it comes to eating
“Processed foods are hyper pleasurable,” meaning every time we eat, we get a positive reward response. “This helps motivate us to eat in order to survive.”
Insulin resistance is a possibility if you eat too much sugar
Registered dietitian Linzi Cruz, LDN, CLT, told INSIDER that when we consume processed foods with high fructose corn syrup, we force the liver to output more sugar, raising blood glucose levels and contributing to increased insulin production to counteract this cascade of events. Over time, Cruz said too much correctional insulin around the cells could cause them to become insulin resistant, leading to pre-diabetes and obesity.
Processed foods can lead to an increase in anxiety and other mood disorders
When anxiety strikes, it’s not uncommon to reach for sugar-packed snacks and other processed foods. Unfortunately, the more you eat, the worse your anxiety gets. Which makes you wonder if an increase in processed foods can trigger anxiety and other mood disorders.
Eating too many processed foods can affect your sleeping patterns
A good way to throw your circadian rhythm off balance is by eating processed foods before bed. “An imbalance of too many processed carbs and too little proteins and healthy fats can send your adrenaline into a frenzy,” explained Cruz. Eating sweets at night can cause a surge of adrenaline, which Cruz said prevents the natural pattern of serotonin and often impacts sleeping patterns.
Was that seven ? I lost track. Still havent had my coffee. Anyway, just remember , everything in moderation. Really !
We all love our caffeine, especially sleep specialists like Dr. Mike Howell.
“I usually have a shot of espresso, and then about two or three cups of coffee later throughout the day,” said Howell, a neurologist at the University of Minnesota.
He says you are OK with caffeine up to about 400 milligrams. Here is another way to look at that: It’s 10 cans of soda, or two 16-ounce cups of coffee, or two-and-a-half cans of energy drink.
“It’s a lot,” Howell said. “Caffeine is the most commonly consumed drug in the world.”
Ninety-percent of Americans consume some of it each day.
“It’s a substance that’s acting on our nervous system,” Howell said. “As you go about your day, your brain is building up a compound called adenosine. As adenosine builds up over the course of the day, you get sleepy. Caffeine blocks the effects of adenosine on your brain.”
It has benefits. “It improves your alertness and your reaction time,” he said.
And drawbacks. “Caffeine in excessive amounts can be bad for you, especially if you have heart problems, especially if you’re prone to anxiety or if you have difficulty sleeping,” Howell said. “I think it’s OK to drink caffeine in moderation. I would not drink more than three to four cups a day, even myself.”
Our expert says we should also be conscious of what else is in our drinks — especially the sugar in soda, energy drinks and sometimes coffee. And consider the vitamins and minerals you’re not getting if you’re replacing them with so much caffeine.
OK, Doc. I get it. All things in moderation. So excuse me while I have my first cup of alertness and jitters. Lord what we do for our calling !
OK, I know I’m not mister clean around the house, but I do try to maintain some semblance of cleanliness. However, when I read these 10 cleaning tips, I knew I had to share them with you as I was basically clueless with some. So I deviate slightly from my blog goal, but I think you’ll understand that I thought it important enough to share.
After reading the tips, I can’t imagine what’s growing om my cutting board. Yech !