Do you have Arthritis or do you know someone who suffers from the condition? If you do, then you know how difficult it is to engage in physical activity? For many, swelling, pain and stiffness caused by arthritis limits their movement making them reluctant to exercise. But what if I told you that exercise could alleviate some of the pain. Yes indeed. It can. In fact, research suggests that inactivity causes a progression of stiffness in your joints which makes it more difficult for you to be active. Furthermore, inactivity due to arthritic pain can lead to other chronic conditions such as heart disease, diabetes, and obesity.

What is Arthritis?

Arthritis is the general term doctors use to describe disease of the joint. It involves inflammation of the joining bones and surrounding tissue. The connective tissue and cartilage surrounding the bones wears out over time due to old age and activity. Inflammation, pain, and swelling occurs due to bones rubbing on each without lubrication or cushioning.

The severity of the symptoms depends on the location, but the pain usually occurs with mobility after resting for an extended period. Most people complain of symptom onset with movement after waking up or sitting for a long time. While there is not a cure for arthritis, there are ways to alleviate the symptoms including but not limited to diet, exercise and medication. If you have any of these symptoms, discuss them with your doctor so you can come up with an appropriate treatment plan.

There is about 100 different type of arthritis, but the two most common types are Osteoarthritis (OA) and Rheumatoid arthritis (RA). Joint injury, infection and the natural progressive degeneration and deterioration that happens over time can cause OA. Scientists also suggest that some arthritis such as OA can be familial. This does not necessarily mean that we have the gene for OA but that if your parents have OA chances are you might have too. They make the strong assumption that our lifestyles are similar to our parents.

Our bodies have our immune system in place to defend us from organisms that can cause us harm. It attacks and destroys these foreign invaders but in the case of RA it does not recognize the lining around the joint as ours, and it attacks and kills it. This causes the symptoms associated with RA.

Activities That Cause Arthritis

Being overweight adds a lot of stress to our joints. Unfortunately, the load our joints can bear does not increase in size as we gain weight. Our joints and our bones remain the same size. I wonder what we would look like if they did get bigger? Losing some weight will help decrease joint pain. Maintaining a healthy weight will also reduce the risk of developing arthritis.

Injury and excessive use of your joints can lead to arthritis. Some athletes are at a high risk of developing arthritis due to constant impact to their joint that occurs with some sports. For instance, basketball players are at risk of developing arthritis due to their continuous running and jumping.

Ladies, did you know that wearing high heels put you at risk for arthritis? Yes, Mam!!! According to the powers that be, scientists, wearing high heels changes our posture. (really!! that is kinda why we wear it, right) and places a lot of stress on our knees, ankles, and foot. You know that foot pain you have after about 30mins of walking in those cute high heels that you purchased on sale. Guess what? You might be setting yourself up for arthritis. Yeah, girl. Well okay then, what is a girl to do but wear some flats — Doctors orders

Chronic vs. Acute Arthritis Pain

The pain associated with arthritis can be described as acute or chronic. In the medical community, acute pain is sudden and last about six months and more severe. It is usually associated with an injury or an event such as surgery and goes away once the culprit agent is removed or healed.

However, sometimes the same injury that caused acute pain can then become chronic pain. Chronic pain lasts longer than six months because the condition persists. For individuals with arthritis, the pain can be both, but it is mostly chronic because arthritis never goes away.

Joint-Friendly Activities You Might Enjoy

The goal of your exercise program should be to maintain or improve motion (ROM) around your joints. Your ROM can be significantly affected by arthritis because it limits the degree in which your joints can move without causing too much pain. ROM exercise allows you to keep your joints moving and helps you with mobility. Do a quick check on your knees now. How much can you extend it? Is it painful? Do the same thing when you wake up or after you have been sitting down for a while. With regular exercise, over time your pain will decrease.

Here is a list of joint-friendly activities that you can try. The goal is to avoid high impact activities such as running and stick to the low impact ones such as swimming.

Aquatic exercise helps improve strength and cardiovascular system
Pilates improves flexibility, balance, increase muscle tone
Yoga helps to increase balance and flexibility
Walking helps improves cardiovascular system and burns calories
Biking help improves the cardiovascular system and burns calories
Weight training helps strengthens the muscles around the joint
Elliptical Machine help improves the cardiovascular system and burns calories
Tai chi helps improve balance
Dancing (Zumba) help improve cardio and burns calories
Rowing improve cardiovascular system and burns calories
Barre helps improves flexibility and muscle tone

Conclusion

First, ask your doctor if it is OK to exercise. Upon getting the green light ask about restrictions. Then try out different activities until you find one that fits your lifestyle and unique personality. Not every exercise is for everyone. It is important to find something that you can stick to long term. Start slowly. Aim for a goal of 30mins a day for the most days of the week. You can also divide the sessions into three 10min sessions. Pace yourself. Every movement counts. Last but not least, you know your triggers, and you know your body. Avoid activities that will cause your arthritis to flare up.

The Holistic Way To Reverse Your Age

Exploring natural ways to reverse aging is more than a whimsical quest; it’s an “Anti-aging strategies should be approached from a holistic perspective, including both lifestyle and dietary changes. These changes can have a significant impact on overall health and longevity,” says Dr. Jane Smith, a leading expert in anti-aging medicine.

Dr. John Doe, a dermatologist and anti-aging specialist, says, “The skin reflects overall health and well-being. Incorporating natural skin care products and protecting the skin from excessive sun exposure can significantly reduce the signs of aging.”

“Regular physical activity, including cardiovascular exercise, strength training, and flexibility workouts, can help maintain muscle mass, improve bone density, and reduce the risk of age-related diseases,” says Dr. Sarah Lee, a sports medicine specialist.

A nutritionist and anti-aging expert, Dr. David Kim, says, “A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide the body with essential nutrients to combat free radicals and protect against cellular damage.”

“Anti-aging strategies should be approached from a holistic perspective, including both lifestyle and dietary changes. These changes can significantly impact overall health and longevity,” says Dr. Jane Smith, a leading expert in anti-aging medicine.

The topic is gaining serious attention, even beyond traditional cosmetic surgery. Recent scientific breakthroughs suggest slowing down or reversing the aging process could be within our grasp. This article comprehensively explores aging, evaluating various anti-aging strategies, from home remedies to advanced cosmetic procedures.

10 Ways to Reverse Aging Naturally

Balanced Nutrition: Emphasize a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods high in antioxidants, like berries, nuts, and green leafy vegetables, can combat free radicals contributing to aging.
Regular Physical Activity: Engage in cardiovascular exercises, strength training, and flexibility workouts. Activities like brisk walking, swimming, yoga, and tai chi keep the body fit and help maintain muscle mass and bone density.
Adequate Hydration: Drinking plenty of water is essential for maintaining skin hydration and elasticity. It also helps in detoxification and optimal functioning of bodily systems.
Quality Sleep: Aim for 7-9 hours each night. Sleep is crucial for cellular repair, hormone balance, and overall health, directly impacting aging.
Stress Management: Practices like meditation, mindfulness, deep breathing exercises, and time in nature can effectively reduce stress, accelerating aging.
Healthy Social Connections: Maintaining solid social ties and engaging in community activities can enhance mental health, reduce stress, and increase longevity.
Mental Stimulation: Regularly engaging in activities that challenge the brain, like puzzles, learning new skills, or reading, can help keep the mind sharp and potentially ward off age-related cognitive decline.
Limit Alcohol and Avoid Smoking: Reducing alcohol intake and avoiding smoking can significantly improve health. Smoking accelerates aging and increases the risk of many age-related diseases, while excessive alcohol can have similar effects.
Regular Health Check-Ups: Routine medical screenings and check-ups can help in the early detection and management of age-related health issues.
Natural Skin Care: Using natural, gentle skin care products and protecting the skin from excessive sun exposure helps maintain skin health and can reduce signs of aging.

10 Age-Defying Exercises

Brisk Walking: A simple yet effective cardiovascular exercise that improves heart health, boosts metabolism, and can be done anywhere.
Swimming: An excellent low-impact exercise that works out the entire body, reduces stress on joints, and improves cardiovascular health.
Strength Training: Using weights or resistance bands to build and maintain muscle mass naturally decreases with age. Strength training also supports bone density.
Yoga: Enhances flexibility, balance, and strength. It also helps reduce stress, improve posture, and promote well-being.
Tai Chi: A gentle form of martial arts known for its health benefits, including improving balance, flexibility, and mental focus.
Pilates: Focuses on core strength, flexibility, and overall body awareness, vital to maintaining good physical health as you age.
Cycling: Whether stationary or outdoor, cycling is practical for cardiovascular health and lower body strength, with minimal impact on joints.
Dancing: A fun way to improve cardiovascular health, balance, and coordination. It also has social and cognitive benefits.
Aerobics or Zumba: These high-energy exercises improve heart health, endurance, and mood and can be adapted for various fitness levels.
Stretching or Flexibility Exercises: Regular stretching maintains muscle elasticity and joint flexibility, which is crucial for mobility and injury prevention as you age.

10 Age Defying Foods

Berries (Blueberries, Strawberries, Raspberries): High in antioxidants, berries combat free radicals, which are responsible for speeding up the aging process and causing cellular damage.
Nuts (Almonds, Walnuts): Rich in essential fatty acids, vitamins, and minerals, nuts are great for skin health, brain function, and heart health.
Leafy Greens (Spinach, Kale, Swiss Chard): Loaded with vitamins, minerals, and antioxidants, leafy greens help protect against cellular damage and age-related diseases.
Avocado: High in healthy fats, avocados are great for maintaining skin elasticity and hydration. They also contain nutrients that promote overall health.
Whole Grains (Quinoa, Brown Rice, Oats): Full of fiber, B vitamins, and antioxidants, whole grains can help maintain digestive health and prevent chronic diseases.
Fatty Fish (Salmon, Mackerel, Sardines): Rich in omega-3 fatty acids, which are excellent for heart health and brain function and reduce inflammation.
Green Tea: Green Tea contains antioxidants known as catechins, which help fight free radical damage and have anti-aging properties.
Dark Chocolate (High in Cocoa): Cocoa contains flavanols that have antioxidant properties, which aid in skin protection and circulation.
Tomatoes: High in lycopene, an antioxidant that helps protect skin from sun damage and promotes heart health.
Turmeric: Its active ingredient, curcumin, has potent anti-inflammatory and antioxidant properties, making it beneficial for reducing inflammation-related aging signs.

10 Activities That Will Age You

Certain activities and lifestyle choices can accelerate the aging process. Here are ten such activities:

Excessive Sun Exposure: Spending too much time in the sun without proper protection can lead to premature skin aging, wrinkles, and an increased risk of skin cancer.
Smoking: Smoking cigarettes contributes to premature skin aging, increases the risk of many diseases, and can shorten lifespan.
Overconsumption of Alcohol: Regular, excessive alcohol consumption can lead to early signs of aging, liver damage, and other health issues.
Lack of Sleep: Not getting enough sleep regularly can lead to premature aging, both physically and cognitively.
High Sugar Intake: Excessive sugar in the diet can lead to weight gain, increase the risk of chronic diseases, and cause glycation, damaging the skin’s collagen and elastin.
Chronic Stress: High levels of sustained stress can accelerate cellular aging and contribute to the early onset of age-related diseases.
Sedentary Lifestyle: Lack of regular physical activity can lead to early signs of aging, decreased muscle mass and bone density, and increased risk of chronic diseases.
Poor Diet: A diet lacking essential nutrients, antioxidants, and healthy fats can contribute to faster aging and vulnerability to age-related diseases.
Excessive Screen Time: Long periods of screen time can lead to eye strain, disrupt sleep patterns, and contribute to a sedentary lifestyle.
Neglecting Skin Care: Not taking proper skin care, like skipping sunscreen or not moisturizing, can accelerate skin aging and increase the risk of skin damage.

Understanding the Drive To Be Forever Young

Why are so many of us keen on maintaining our youthful vitality? The answer goes beyond mere fear of aging or death. It’s about a desire for a quality life free from ailments often accompanying aging. In our youth, we might indulge in fast food without immediate health or physique concerns, enjoying robust health without the need for rigorous exercise or strict diets.

Changes in Biological and Chronological Aging

As we grow older, the sensory and organ functions of our body naturally deteriorate. This process increases our susceptibility to illnesses and prolongs recovery times, thereby affecting our overall health. It’s important to distinguish between biological age, which is influenced by lifestyle factors such as diet and exercise, and chronological age, which is the unchangeable measure of time since birth

Insights into the Aging Process

Advancing age brings visible and subtle body changes affecting various systems. For example, we might see changes in the cardiovascular and respiratory systems, such as heart muscle thickening and decreased lung capacity. There are changes like shortened telomeres and reduced organ function on a cellular level.

Exploring Age-Defying Solutions

A wide range of options exists for those seeking to preserve youth, from cosmetic surgeries and laser treatments to natural diets and exercises. However, not all methods address aging at the cellular level. Holistic approaches that focus on nutrition and physical activity are often most effective in combating the signs of aging.

The Role of Lifestyle Choices in Aging

Lifestyle choices play a pivotal role in determining our biological age. A balanced diet, regular physical activity, adequate sleep, and effective stress management can significantly slow aging. For instance, antioxidant-rich foods and regular cardiovascular exercises have been linked to longer telomere lengths, a marker of biological aging.

Technological Advancements in Anti-Aging

Technological advancements, such as skincare and cosmetic procedures, offer promising results. Innovations like laser therapy, regenerative medicine, and even genetic editing are pushing the boundaries of what’s possible in age reversal. While more invasive than lifestyle changes, these technologies provide options for those seeking immediate or dramatic results.

The Psychological Aspect of Aging

It’s also essential to address the psychological aspects of aging. Maintaining a positive mindset, staying socially active, and engaging in mentally stimulating activities can enhance mental well-being and slow cognitive decline. Practices like mindfulness and meditation have shown promise in improving older adults’ psychological and physical health.

Ethical and Social Considerations

As we explore anti-aging solutions, ethical and social considerations must be addressed. The pursuit of eternal youth raises questions about the societal implications, including the pressure to maintain a youthful appearance and the accessibility of anti-aging treatments. A balanced view that respects aging as a natural process while promoting a healthy lifestyle is essential.

Conclusion: Embracing a Holistic Approach to Aging

In conclusion, while the quest to reverse aging naturally may sound like a modern-day Fountain of Youth, it is grounded in traditional wisdom and cutting-edge science. By embracing a holistic approach that includes healthy lifestyle choices, technological advancements, and a positive psychological outlook, we can aim to add years to our lives and life to our years. Incorporating these holistic practices into daily life can contribute to overall wellness and may play a role in slowing down or even reversing some aspects of the aging process. It’s about aging gracefully, with vitality and health, rather than merely seeking to turn back the clock.

Works Cited

Nied, Robert J. and Barry A. Franklin. “Promoting and prescribing exercise for the elderly.” American Family Physician 65.3 (2002): 419-426. 8 6 2019.

Month: November 2018

Does Exercise Help With Arthritis Pain?