10/22/2019 0 Comments
Hip and knee intra-articular corticosteroid injections, which are quite commonly given to treat joint pain, may be more harmful than medical professionals previously thought, according to new study from the Boston University School of Medicine.
The research team at BUSM found that intra-articular corticosteroid injections can be dangerous for patients with at-risk conditions or may cause complications that aren’t yet fully understood, such as accelerated arthritis and joint destruction, which can necessitate knee or hip replacements.
Their research was published in the journal Radiology Tuesday.
“We are now seeing these injections can be very harmful to the joints with serious complications such as osteonecrosis, subchondral insufficiency fracture and rapid progressive osteoarthritis,” said corresponding author Ali Guermazi, MD, PhD, chief of radiology at VA Boston Healthcare System and professor of radiology at BUSM.
When the researchers identified all the patients whom they had given intra-articular corticosteroid injections in the hip or knee during 2018, they found that 10 percent had complications in the hips and an additional four percent had complications in their knees.
by Deep Roots at Home
This fabulous recipe serves 2 cups of creamy goodness!
HOT COCOA INGREDIENTS
2 c. hot (not boiling) water OR coconut milk, almond milk, rice milk or organic whole milk (see how I make mine with coconut cream concentrate)
1 heaping TBSP unrefined coconut oil (this is what I use but you can also get it at Amazon)
1 TBSP unsweetened raw cacao powder (rounded to heaping, depending on how chocolatey you like it)
1/2-3/4 (or more if you can handle it!) rounded tsp. turmeric powder
a pinch black pepper (needed for proper absorption of turmeric)
a pinch of cayenne pepper or to taste
1 tsp. maca powder OR chocolate protein powder OR 1 TBSP gelatin powder (ones I use, optional)
1-2 tsp of maple syrup or honey to taste OR stevia drops to taste
½ teaspoon cinnamon powder
1/2 teaspoon ginger powder, optional
1/2 teaspoon of Himalayan or sea salt (ones I use daily for minerals – see salt sole)
Original Article from Harvard Health Blog.
Here are 10 tips for more mindful eating. Not all of these tips may feel right for you — try a few and see how they work.
Before you begin eating, take a moment to reflect upon how you feel. Are you rushed? Stressed? Sad? Bored? Hungry? What are your wants, and what are your needs? Differentiate between the two. After you have taken this moment to reflect, then you can choose if you want to eat, what you want to eat, and how you want to eat.
2. Sit down.
Don’t eat on the go. Have a seat. You’re less likely to appreciate your food when you are multi-tasking. It’s also difficult to keep track of how much you are eating when you snack on the go.
3. Turn off the TV (and everything else with a screen).
Have you ever glanced down from your phone or tablet or computer, only to wonder where all the food went? These distractions make us less aware of what and how much we are eating.
4. Serve out your portions.
Resist eating straight from the bag or the box. Not only is it easier to overeat when you can’t see how much you’ve had, but it is also harder to fully appreciate your food when it is hidden from view.
5. Pick the smaller plate.
You might crave less if you see less. Smaller plates will help you with your portion control — an especially good strategy for those all-you-can-eat buffets.
6. Give gratitude.
Before you start to eat, pause and take a moment to acknowledge the labor that went into providing your meal — be it thanks to the farmers, the factory workers, the animals, mother Earth, the chefs, or even your companions at the table.
7. Chew 30 times.
Try to get 30 chews out of each bite. (30 is a rough guide, as it might be difficult to get even 10 chews out of a mouthful of oatmeal!) Take time to enjoy the flavors and textures in your mouth before you swallow. This may also help prevent overeating by giving your gut time to send messages to the brain to say you’re full.
8. Put down your utensil.
Often, we are already preparing the next morsel with our fork and knife while we are still on our previous bite. Try putting down your utensils after each bite, and don’t pick them back up until you have enjoyed and swallowed what you already have in your mouth.
9. Resign from the Clean Plate Club.
Many of us were brought up to finish everything on our plate and were not allowed to leave the table until we did. It’s okay to cancel your membership to the Clean Plate Club. Consider packing the leftovers to go, or just leaving the last few bites. Even though nobody likes to waste food, overstuffing yourself won’t help those in need. (This is also where Tip #5 comes in handy.)
Try eating your meals in silence once in a while. When it’s quiet, it is natural for the mind to wander; acknowledge these thoughts, and then see if you can gently return to your experience of eating. Be conscious of the food’s consistency, flavor, tastes, and smells, and fully appreciate the moment. Of course, mealtime can be an important time for sharing the day when the whole household gathers, so having an entire meal in silence might be impractical or just feel awkward. But even spending the first five to 10 minutes in silence can be refreshing and set a grateful tone for the rest of the meal.
by Drew A. Hendricks
The first few minutes of your morning are the most important of your day and can set the tone for positivity and productivity. Ideally, you have an app or clock that taps into your natural circadian rhythm and wakes you during your "best time" within a certain window. Getting jarred out of a deep REM slumber to the sound of a blaring alarm clock sets you up for a negative day brimming with fatigue and crankiness.
But getting the right alarm clock is only part of the battle.
Here are six ways to start your morning better while kicking bad habits that destroy good sleep hygiene.
1. Give yourself at least 15 minutes of no screen time
Besides turning off an alarm that might be on your phone, resist the urge to check your email or social media. It sets you up for a day of being enslaved to technology, and your morning time should be reserved just for you. This might mean disabling notifications on your home screen so you're not tempted by that Facebook update or mounting emails.
2. Swap out the coffee for lemon water
Lukewarm water with a fresh lemon squeezed into it has numerous benefits--but you need to drink it first thing in the morning. It starts your metabolism, which burns fat while sustaining muscle, cleanses your mouth and throat, and gives you a boost of energy. Then wait at least 30 minutes before brushing your teeth, drinking, or eating. This might be a toughie for caffeine addicts, but you can manage 30 minutes and it's a great way to reduce the need for a coffee fix.
3. Sit up correctly
There are many "bad ways" to get out of bed, but only one best way, if your body allows for it: Roll over onto your right side, then push yourself up into a sitting position before standing with a straight back (no hunching). It's the gentlest way to get up, takes the pressure off your heart and back, and is a great, easy ritual to start your morning right.
4. Set and affirm your goals for the day
While stretching in bed or prepping your lemon water, set some feasible goals for the day, but limit them to three. This might include packing your lunch instead of eating out to save money, committing to that noon yoga class, or scheduling the doctor's appointment you've been putting off.
It seems so obvious, and yet so many people ignore it. You can do this in bed, using a simple stretched-out-legs-and-arms-overhead movement. You can indulge in a supine twist on a padded floor, or you can practice whatever feels right for as little or as long as you like. Your body's just been booted down for hours--you can't expect it to be warmed up, energized, and raring to go right away.
Don't skip over this one just because it sounds boring or like you don't have time for it. Meditation is only as strict, long, short, boring, or annoying as you make it. A "successful" meditation in an entire lifetime might be only a few seconds. However, sitting in a comfortable position and focusing on clearing your mind--even if it's for less than a minute--can help your mental clarity and spiritual well-being and set the stage for the day.
You probably already know which morning habits aren't serving you, so why keep doing them? Instead, focus on what really makes your mornings better and prioritize them.
No magic diet will make arthritis disappear. But a healthy diet can ease your pain, swelling, and inflammation.
1. Eat more Fruits and Veggies
Produce is packed with inflammation-fighting nutrients:
Research hasn't proven a diet rich in vitamin C will ease arthritis symptoms. But you'll keep your weight down and feel better.
2. Consume more Omega-3 Fats
Healthy omega-3 fats reduce inflammation:
Omega-6 fats, in red meat and vegetable oils (like corn and sunflower), increase inflammation.
3. Get more Vitamin D
Vitamin D and calcium are key for healthy bones and joints.
You'll find D in:
Taking D3 supplements when vitamin D levels are low can lessen osteoarthritis pain.
Diet + Exercise= Best
Research shows diet plus exercise reduces the stress of excess weight on arthritic knees. The combination is more effective than either diet or exercise alone.
by A Health Blog
Our body language and posture can say a lot about us, but it can also affect our mood. According to a study, sitting with your back straight makes you feel more confident than slouching, and other research shows that it can help us feel more powerful and relieves stress.
What to do: The first step is to feel more confident in your own body. Practicing yoga or mindfulness techniques can help us understand our body better, and it can help improve posture. Try to keep your spine straight when you’re sitting, standing or walking. Imagine that you’re a marionette puppet and that you have a strong thread coming from the top of your head. Your head guides the rest of your body- if you look down, your spine will bend. Look with your head up, focused on the world in front of you.
by Lauren Wood
In the modern world, we spend the majority of our working day sitting at our desks. Sitting still is often unavoidable, but back pain doesn’t have to be.
We get told so often that it’s bad for us to sit down for prolonged periods, and sure enough, we can feel the consequences with the occasional ache and twinge in the back.
However, there are exercises you can do to protect against these twinges and pains. Check it out.
Why do you need back exercises?
When you’re sat down for a long time, you’re not using the muscles in your posterior chain, aka your hamstrings, butt, and back.
It’s very much a case of ‘use it or lose it’. According to a 2015 study, sitting and leading a sedentary lifestyle can really weaken these muscles and even reduce your bone density. If they’re weakened, your body becomes imbalanced and you start to feel muscle knots and pains as you try to compensate.
We’re going to help you start using those muscles again, and strengthen your back so you’re less likely to suffer from muscle weaknesses when you’re sat down.
Let’s get started!
1. BridgesOne muscle group that gets seriously affected by hours sitting at a desk is the gluteus maximus aka- your butt. Luckily the bridge is here to help. What’s more, by strengthening your glutes, they can help to shore up your lower back too.
These movements are simple and don’t require any equipment, so you can do them at home after a long day sitting in front of a screen. Or, if you’re really in need of a rejuvenating stretch, find a quiet corner in the office and unlock those tense muscles whenever you need.
Aim to perform them two or three times a week to start building strength in your back.
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