6 Exercises to Alleviate Arthritis Pain

Arthritis pain is a very common ailment that affects over 350 million people, worldwide, and approximately 40 million people in the Unites States alone. The condition is present in individuals of all ages; a quarter million children in the U.S. also suffer from arthritic pain.

The general definition of arthritis is “joint inflammation,” but the ailment is used to describe more than 200 rheumatic diseases. These diseases affect joints and the tissues around them and are often characterised by dull pain, aches, and stiffness in the body’s joints. Arthritis often affects the ability for individuals to perform everyday activities, but it can also affect the immune system and vital organs.

For individuals who are struggling with arthritis pain, there are lots of home remedies for arthritis that may help to decrease pain and discomfort. Alleviating Arthritis pain with bracing is also an option, as many of the braces available provide heat therapy and compression to soothe aches and increase circulation.

For those individuals who are looking for more ways to manage their discomfort, exercises might also help abate the pain. Exercising might be the last thing that someone with arthritis wants to do, but physical activity may help to improve energy and ease the pain. If you’re looking for more options to feel better, here are 6 exercises to alleviate arthritis pain.

Arthritis Pain Yoga1. Yoga

Yoga has been known to be extremely beneficial for a number of ailments. Yoga can help to build muscle strength, prevent joint breakdown, decrease blood sugar, and even reduce blood pressure, to name a few things.  People with arthritis can benefit from yoga because this kind of exercise can boost the immune system and improve bone health, and the gentle stretching helps with mobility and movement. It’s an ideal activity because individuals can start at any time, and the movements can be modified for injuries.  If you are just starting a practice, join a beginner class, or try a few poses at home. It is important to note, however, that options like hot yoga and flow yoga are not ideal for individuals with arthritis, as the environment can create excessive heat inside the body and add extra pressure to joints.

2. Pilates

Pilates is another great exercise form that focuses on working the deepest tissues and muscles within the body. There is an emphasis on strengthening the core and incorporating different muscles together to improve shape and definition in the body.  For those individuals who are looking to alleviate pain with exercise, Pilates is great for stabilising the weaker joints and improving the muscles that support the joints. Because there is such a strong emphasis on proper posture and full-body balance, Pilates is perfect for alleviating pressure on joints.  As the body works to align itself, individuals learn how to move in a more effective and fluid motion, allowing the different body parts to work together as opposed to putting all the tension and pressure into a certain area.  Similar to yoga, Pilates is ideal for all patients with arthritis because it gently strengthens and stretches the body.

aqua exercise Arthritis Pain3. Aquatic Workouts

 The buoyancy of water is ideal for people with signs of arthritis, mainly because it helps to relieve the joint pressure made worse by gravity. Exercising in a shallow pool, individuals can do movements that are often too painful outside of water, and they will also benefit from muscle strengthening, improved cardio, and more.

Individuals who don’t have a pool at home might consider joining a gym with a pool or underwater treadmills. Water jogging belts are also beneficial tools that can allow an individual to be suspended above the pool floor and remove the pressure on hips, ankles, and knees.

Arthritis Pain stretching4. Stretching

Consistent stretching is a great exercise for anyone suffering from rheumatoid arthritis. Improving flexibility really helps to avoid stiffness, and it can be done almost anywhere, at any time.  To decrease the symptoms of arthritis, stretching is an ideal activity to perform throughout the day, especially in the morning when stiffness is often at its worst. There are a wide variety of simple stretches for arthritis that anyone can perform, whether they’re at home, at the office, or on vacation.

5. Walking

Walking is a beneficial exercise for almost anyone, but it’s especially helpful for individuals with arthritis who benefit from adopting a more active lifestyle. Even though it may seem simple, walking is a great aerobic activity that can be performed anywhere and at any level. Walking can also help to strengthen bone mass, increase heart rate and lower blood pressure. Try walking once a day for a minimum of half an hour.

6. Zumba

Zumba can be very effective for people with low to moderate arthritis since it provides a good workout without added pressure on their joints. Zumba is a Latin-inspired dance exercise that incorporates dancing and fluid movements, as well as choreographed moves to fast-paced music.  Individuals can get in their weekly exercise by working their whole body without overexerting themselves. For first-timers, it’s a good idea to start slow and work their way up to more difficult routines so as not to overdo it.  Experiencing arthritic pain on a day-to-day basis can be aggravating for many people, especially when it interferes with the simplest of tasks. For those who want to alleviate this pain, there are many aerobic exercises that may help to relieve some of this discomfort. Just like any new exercise, be sure to speak with your doctor ahead of time to decide which ones are right for you.

6 Things You Need to Know About Proteins

We often hear protein especially in relation to muscle and body building. It is one of the most important elements to improve, build and keep our muscles in shape. Nowadays we see different food supplements from powdered drinks to capsules to enhance our body’s protein intake. We can safely assume protein is a vital element for us to survive. However, there are still dangers attributed to taking in too much protein for our body. Here are the six things you need to know about proteins.

Main Sources of Protein

Consumed From Whole Foods

Despite the fact that protein supplements are prevalent nowadays, sticking from what is raw and original is still the best option. Most proteins are consumed and absorbed from whole foods. By this, we mean foods that are closest to its natural form. This includes whole meat sources like lean beef, fish meat like tuna, eggs, and milk. Although this is the case, there are processed foods that are also infused with protein and are manufactured and produced as close to the natural ones. This includes yoghurt, cheese and whole wheat bread.

Where Can I Get Some More Protein

As stated above, there are other food sources asides whole foods. One thing that was not included in the list of the alternative though is vegetables and plants. There are a lot of food sources that are classified as plants that are rich in protein. Whole grains, peas, lentils and many several types of nuts including almond nuts and seeds are some of the best sources of protein in this category. There are also green sources which are high in protein content such as broccoli and Brussels sprouts. These food sources are ideal for those who love vegan diets.

Not All Proteins Are the Same

Considering the fact that protein can be acquired from different sources, there can also be a difference not on the amount of protein but the type and composition of the proteins we acquire from those food sources. The main sources for the healthcare which mostly come from animal sources are the ones with the most potent and pure protein content. They contain most of the essential amino acids which are body needs to help strengthen the muscle efficiently.

The lower end sources, in this case, are the ones we get from plants and vegetables. They provide less than the animal sources and are called incomplete proteins. Hence, it is important not to stick to one source alone as there are also side-effects in consuming too much animal protein. We should also take note that there are supplements and other sources that works pretty much like how nootropics would normally work in the brain. You may check out nootropics blog for additional information about these helpful supplements.

High Protein Diet Side Effect

Although protein is an essential element for our survival and fitness, there are risks that result from taking too much food sources that are rich in it. In the different sources of protein, we mentioned that the most potent source is animal based diets such as meat, eggs, and milk. These products, however, especially red meat are also good sources of highly saturated fats. We know how saturated fat works. It is capable of increasing our body’s bad cholesterol level making us very vulnerable the heart-related illnesses.

High protein diets are also found to be bad for the kidneys thanks to protein’s by-products due to heavy metabolism. One should take precautionary measures before getting into any protein-rich diets.

Beware of Sugar

In the field of diabetes and its related complications, there has been a close link established by protein-rich diets which are often recommended for those who suffer from this condition. Since carbohydrate intake are limited at this point, most people resort or are given high-protein diet instead. For the record, protein can actually be converted by our body into glucose which is why protein-rich diets often affect the person’s insulin level. Most individuals with type 1 or 2 diabetes are highly advised to seek a professional opinion before getting into any protein-rich diets.

 

Turn Down the Heavy Metal (and Toxicity)

A recent find that all of us should know is the discovery of toxic elements in protein powders. Sure this is the easiest way if you plan on building up your muscle in no time without the hassle of picking up your food sources but the fact that these powders contain a generous amount of arsenic and lead in it is something to be worried about. These products are mostly similar to taking dirt and toxins inside your system. Before you include this into your diet, be sure to check the label and seek medical assistance carefully.[/vc_column_text][mk_mini_callout title=”About the Author”]Ryan Varela is the CEO of Boost Health Insurance which provides customized and affordable health care plans for thousands of customers across the United States. Ryan has nearly a decade of experience in the health care industry and continues to serve the greater need to educate and deliver access to affordable options to those who need health care the most.