Month: August 2024

Looking after your joint health becomes even more of a priority, the longer we spend on the planet. Joints are crucial to our mobility and if they start to become stiff and sore it can be difficult to maintain our routines and keep active. The human body has an amazing capacity to repair itself, however, our joints can at times, need extra love and care. 

A joint is the connection between two bones in the body. Joints and their supporting structures allow you to bend your elbows and knees, move your hips, turn your head and even move your fingers. 

Smooth tissue called cartilage, synovium and a lubricant called synovial fluid, cushion the joints so that our bones do not rub together. Increasing age, injury, poor movement patterns and carrying too much body fat can lead to increased wear and tear of cartilage – which subsequently can lead to discomfort, pain or even debilitating joint conditions.    

Fortunately, taking steps to protect our joints now can reduce the chances of needing to replace them later in life. Here are a number of ways you can support your joints. 

Fundamental movements

There are seven key movements that are necessary for life and the earlier we learn (or relearn) how to do these with precision, the less wear and tear on the joints occurs in the first place. These movements are squat, bend, lunge, push, pull, twist and gait. Having good body awareness and executing these basic motion patterns well are a key aspect in preventing joint degradation. 

Muscle strengthening exercise

Muscles essentially act like shock absorbers in our bodies and help to stabilise and protect joints. Muscle strengthening movement such as weight training can be incredibly protective for joint (and bone) health. It becomes increasingly important as you age that you continue to strengthen your muscles with weight bearing exercise. Knee joints in particular are the most prone to wear and tear – so strengthening the muscles with movement such as cycling, can help protect them from premature damage.  

Joint mobility movements

When we move a joint, in a safe and full range of motion, we move the synovial fluid within the joint. This fluid is the joint’s lubrication. By moving our bodies we help the synovial fluid to move. This joint movement moves the old fluid out and allows new fluid to move in. Old synovial fluid can accumulate mineral deposits and microbes. Moving your body and your joints everyday is a wonderful way to lubricate your joints naturally and help freshen the fluid. Incorporate 5 to10 minutes of joint mobility movement each morning. 

Keep joints lubricated with beneficial fats 

The fats that you eat eventually become the fats that populate your cell membranes. These membrane fats become the building blocks for molecules that either call for inflammation or fight inflammation in the body. It is essential we nourish our bodies with specific fats each day, including those from oily fish such as sardines, flaxseeds, walnuts, chia seeds and evening primrose oil. Other nutritious choices of wholefood fats include those from avocado, olives, macadamia nuts, coconut, organic butter and pasture-fed animals. 

Omega 3 fatty acids are particularly effective in fighting inflammation in the body and can be easily incorporated into our diets by eating omega-3 rich fish or flaxseed. The Arthritis Research Campaign (ARC) scored fish oil, derived from fatty fish such as sardines and salmon, as a maximum five for effectiveness. If you can’t eat enough omega 3s, then consider supplementing with them from a sustainable source. 

Osteo-arthritis, a condition affecting millions worldwide, manifests as pain and inflammation in the joints. It can often feel like a life sentence of managing symptoms, but it doesn’t have to define your everyday experiences. Many people turn to natural remedies to not only manage pain but also enhance their overall quality of life. Let’s explore some of the options. 

1. Incorporate anti-inflammatory foods

Adopting an anti-inflammatory way of eating can significantly reduce joint pain and swelling. Focus on incorporating:

• Omega-3 fatty acids, found in fatty fish like wild-caught salmon and sardine, which have been shown to reduce inflammation.
• Antioxidant-rich fruits and vegetables, such as berries, oranges, spinach and carrots, which help neutralise free radicals that can worsen inflammation.
• Whole grains and legumes, which offer fibre that may help to lower inflammation (provided you digest these well –  if you know they irritate your gut, leave them out).

2. Exercise regularly

Exercise is crucial for maintaining joint function and reducing stiffness. Choose low-impact activities that don’t add to the strain, such as:

• Swimming or water aerobics, which reduce the weight load on your joints while providing resistance to strengthen muscles.
• Walking or cycling, which enhance cardiovascular health without heavy impact.
• Tai Chi or yoga, which improve flexibility, balance and strength and also offer mental health benefits.
  

3. Supplement with specific nutrients

Certain supplements have shown promise in helping to manage osteo-arthritis symptoms:

• Glucosamine and chondroitin are among the most commonly used supplements that may help rebuild cartilage and reduce pain.
• Turmeric contains curcumin, a compound with strong anti-inflammatory properties.
• Ginger, another potent anti-inflammatory agent, can be taken as a supplement or used regularly in cooking.

4. Try hot and cold therapies

Applying heat or cold to affected joints can relieve pain and inflammation:

• Heat therapy (such as warm baths or heating pads) can help relax and soothe muscles and joints.
• Cold therapy (such as ice packs) can reduce joint swelling and inflammation.
• Notice if you prefer or respond to one or the other or both and incorporate more of what works for you as far as temperature is concerned. 

5. Explore herbal remedies

Some medicinal herbs are noted for their anti-inflammatory properties:

• Willow bark has been used for centuries for pain relief and inflammation.
• Boswellia, also known as Indian frankincense, can inhibit inflammation and be particularly helpful in managing arthritis-related pain.

Stress can exacerbate arthritis symptoms, so stress management techniques such as meditation and slow-breathing exercises can help manage pain and inflammation. 

Living with arthritis doesn’t mean resigning to constant discomfort; adopting a holistic approach can help transform pain management into a broader strategy for improving your overall wellness.

Your nervous system is the silent conductor behind the scenes, orchestrating a complex network of responses that affect your entire being – from your mental state to your physical health. Yet, daily habits and environmental factors often disrupt this delicate balance, manifesting as stress, anxiety or physical discomfort. Recognising how your lifestyle may be inadvertently putting strain on your nervous system is the first step towards reclaiming your health and wellbeing. Here are six common yet often overlooked practices that might be subtly unsettling this critical system.

1. Constant connectivity

 Living in a digital age where being “always on” is the norm, your nervous system is kept in a constant state of alertness. The barrage of notifications and the endless scroll on social media can perpetuate stress. This digital overload can lead to chronic stress, impacting your overall health. 

Try setting specific times to check your emails and social media and consider turning off notifications for periods during the day or after a set time in the evening. Introducing digital detox sessions into your weekly routine can also be beneficial. Consciously disconnecting gives your nervous system a chance to reset and reduce the chronic alertness that comes from being continually plugged in.

2. Caffeine overconsumption

Excessive caffeine intake can significantly stimulate your sympathetic nervous system – the part responsible for your ‘fight or flight’ response. This can lead to increased heart rate, heightened anxiety and disrupted sleep patterns, all of which put additional stress on your nervous system. 

Everyone has a different tolerance for how much caffeine they can cope with before it sends them over the edge into jitteriness and anxiousness. Yet, whether we can handle it or not, we cannot escape the fact that caffeine triggers the production of adrenaline. Ideally keep caffeine intake to a minimum and, as its effects can linger for at least eight hours, avoid having it after midday to mitigate the impact on your sleep. 

3. Irregular sleep patterns

Skimping on sleep or having irregular sleep patterns can wreak havoc on your nervous system. Quality sleep is crucial for the regeneration of neural pathways that handle cognitive functions and emotional processing. Lack of sleep can heighten your stress response, effectively reducing your ability to cope with what life throws at you in the day to day. To improve sleep quality and establish more regular sleep patterns, consider adopting a consistent bedtime routine. Going to bed and waking up at the same time each day, even on weekends, can significantly enhance sleep quality by reinforcing your natural circadian rhythms.

4. Poor nourishment choices

A combination of highly processed foods and excessive sugar intake together with a lack of nutrients can destabilise what your nervous system is inherently attempting to do – maintain balance. Foods high in added sugars can cause fluctuations in blood glucose and insulin levels, which may increase your body’s stress response. Such dietary habits can also contribute to systemic inflammation, further agitating the nervous system and diminishing overall health. 

Integrate whole foods rich in fibre, such as vegetables, fruits, legumes and whole grains (like brown rice) if you digest them well, to help moderate blood sugar levels by slowing the absorption of glucose into your bloodstream. These foods also provide essential nutrients that support the proper functioning of your nervous system. Incorporating nutritious fats from sources like avocados, olives, oily fish and grass-fed meats can also benefit your nervous system. These fats contain omega-3 fatty acids, known for their anti-inflammatory properties and ability to support brain health, potentially reducing the symptoms of anxiety and improving mood. Regularly consuming foods rich in antioxidants, such as berries, dark leafy greens and dark chocolate, can help combat oxidative stress and inflammation, offering further protection for your nervous system.

5. Neglecting hydration

Dehydration is often overlooked as a source of stress on the nervous system, yet it can have significant effects. Even mild dehydration can impair cognitive functions such as focus, memory and decision-making. Dehydration can exacerbate symptoms of stress by affecting the overall balance of electrolytes – minerals in your body essential for nerve function and signal transmission. Without adequate hydration, your body cannot properly transport these crucial nutrients, leading to diminished nerve function and an increased perception of stress.

Make sure that water is your main drink and aim to consume approximately two litres per day – you may need more if you are physically active or live in a hot or humid climate. Consuming foods with high water content can also contribute to your hydration levels. Fruits like strawberries, pineapple and oranges and vegetables such as cucumber, rocket and celery, are not only hydrating but also provide essential nutrients that support nervous system health.

6. Lack of regular movement

Regular physical activity is a powerful tool for maintaining nervous system health and overall wellbeing. Exercise not only helps release endorphins – natural mood elevators and painkillers produced inside you – but it also plays a critical role in mitigating stress and anxiety. These “feel-good” hormones can create a sense of euphoria, but the benefits extend far beyond the immediate uplift in mood. Incorporating routine movement into your daily life also enhances blood circulation, which ensures that vital nutrients and oxygen are efficiently delivered throughout the body, including to the brain. This improved circulation boosts cognitive functions and can help stabilise mood.

To reap these benefits, aim for at least 30 minutes of intentional movement most days of the week. This could include brisk walking, cycling, swimming or any other activity that you enjoy doing. Additionally, incorporating mindfulness elements into physical activity, such as restorative yoga or tai chi, can further enhance the stress-relieving benefits of exercise by promoting a focus on breath and body awareness, which calms the mind and reduces the body’s stress response.

By identifying these common yet often overlooked habits that agitate your nervous system, you can take proactive steps to mitigate their effects. Moderating your digital use, managing caffeine intake, prioritising sleep, choosing nourishing foods, staying hydrated, and incorporating regular physical activity into your routine are practical ways to support and stabilise your nervous system. Don’t see these as yet another list of things to do. Consider them to be lifestyle adjustments you can gradually (or rapidly!) embrace that can lead to improved mental clarity, reduced anxiety, and a greater overall sense of wellbeing.