What can excess salt and sugar do to you?

Salt and sugar are insidious. As their consumption has increased during modern times, scientists warn of health risks that accompany their excessive intake. Health authorities recommend that limits be placed on how salt and sugar are to be consumed.

Can salt be bad?

1. Salt contributes to stroke and heart disease

2. High blood pressure is related to high salt intake. Reduced salt consumption leads to decrease in blood pressure. Eating extra salt puts extra pressure on the interior of your arteries. To cope with this, the artery walls become thicker. Too much salt can damage the delicate arteries in and around your brain.

3. Cardiac enlargement (or Left ventricular hypertrophy) is caused by excess salt intake.

4. Excessive sodium combined with insufficient water can cause hypernatremia. This exacerbates renal disease.Using excess salt to induce vomiting in an intoxicated persons may lead to death due to fatal hypernatremia.  

5. Stomach cancer is associated with high levels of sodium. High intake of salty foods leads to increased chances of contracting cancer.

6. The amount of calcium you lose through urination increases with the amount of salt you eat. If you take lot of salt in your diet then calcium can get drained from your bones.

7. Asthma triggers a histamine response. This starts an allergic reaction. There is a link between salt and asthma. This link is stronger in boys.

8. Sodium attracts water. This increases fluid in the body, straining the heart and increasing blood pressure. High sodium intake can increase body weight.

Is sugar any better?

1. Added sugar is high in fructose. It can overload your liver. Fructose is processed only in the liver. Excess sugar consumption puts pressure on the liver.

2. Fructose can lead to fatty liver disease. Fat gets lodged in the liver while fructose gets processed.

3. Sugar increases insulin resistance of the body. It leads to metabolic syndrome, obesity, heart disease and type II diabetes.

4. Insulin checks the uncontrolled growth of cells in the body. Because of increased insulin resistance, cells are no longer controlled by insulin. This might lead to cancer.

5. Sugar promotes fat. It speeds up the secretion of hunger-producing hormones which in turn leads to excessive eating.

6. Sugar is addictive. It causes release of dopamine. People become addictive to sugar.

7. Sugar leads to obesity in children and adults. Children who eat sugar-coated beverages have a 60% chance of becoming obese.

8. Sugar increases cholesterol levels and can give you heart disease. There is strong statistical connection between excessive sugar consumption and heart disease.

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Ideal diet.....Lifestyle chnages for Fibromyalgia

Fibromyalgia has many debilitating symptoms like fatigue and muscle pain. Medication helps to reduce the severity of symptoms by only 30% to 40%. If you want to improve them, you have to modify your diet and your lifestyle.

In a survey by Clinical Rheumatology journal, 42% of patients experienced increased discomfort after eating certain kinds of foods.

Research shows that there are some types of food that patients should avoid in their daily diet. Many patients are sensitive to particular foods but it varies among people. They might be sensitive towards preservatives, gluten, eggs, dairy products, Monosodium glutamate (MSG) and other potential allergens. Unfortunately, many patients have food sensitivities which cannot be mapped in food allergy tests.

Start planning

First thing is to clearly identify the kinds of food you eat. Create a food journal and write down any food you consume daily. Also remember to write down any pain experienced such as headache, indigestion or fatigue. This diary may be maintained for two to three weeks. This is helpful since you will be able to see what kind of symptoms you experience after eating which food.

What experts say

If you suffer from chronic pain, perhaps it is time to change your food habits and avoid certain kinds of foods. Many patients report increased comfort after avoiding certain food items. They show increased improvement in fatigue, Irritable Bowel Syndrome (IBS), bloating and constipation. A well balanced diet is integral to a physically and mentally active life and can improve your overall health. Choosing the right kind of food will reduce fatigue and keep your energy levels at a consistent rate. A diet of protein, fruits, vegetables and whole grains makes sense for fibromyalgia patients. 

Eating small meals frequently throughout the day can help maintain energy levels. A small snack of protein will help when you feel tired in the afternoon.

Your morning meal should contain a boiled egg and some oatmeal. It will prevent your blood sugar from fluctuating. It will also give you a boost in energy to keep you going through the day even if you feel your body ache.

Going to bed in a timely manner helps keep symptoms at bay. Try to be active during day time.

Irritable bowel syndrome is present in about half of patients with Fibromyalgia. Foods which irritate the stomach trigger the body to send messages to the brain which in turn signals fibromyalgia symptoms. Eating fresh foods without any added preservatives may ease symptoms.

Omega-3 fatty acids (found in fish like salmon) are good for the heart as well as in avoiding pain. These acids help reduce inflammation and help in brain function. It is a good idea to eat organic food. Patients do better by avoiding food with pesticides and chemicals.  

What to avoid

Fibromyalgia patients experience restless sleep and fatigue along with mood imbalance. They try to ease fatigue with stimulants like coffee. This ends up doing more harm than good. It is time to decrease your coffee consumption.

Plants of the nightshade variety (like tomatoes, potatoes and eggplants) are to be avoided. These vegetables contain components of neurotoxins. For a small percentage of patients, avoiding such vegetables has shown visible improvement in fibromyalgia symptoms.

Many patients have lactose intolerance. In a recent study, about 25% of fibromyalgia patients show an immune response to dairy products.

Try to maintain a low-carbohydrate and low sugar diet. Most fibromyalgia patients have low adrenal functioning. This affects the digestion of carbohydrates and can lead to hypoglycemia. You should keep your sugar level stable.

Aspartame is an artificial sweetener commonly found in diet sodas and sugar-free sweets. In patients with fibromyalgia, it heightens the body’s sensitivity to pain. Artificial sweeteners like sorbitol and xylitol can trigger Irritable Bowel Syndrome.

Avoid food additives like Monosodium glutamate (MSG). It is often found in fast food, Chinese food and processed packaged food.

Junk food like fast food, candy and vending-machine products contribute to weight gain and irritate muscles. They also disrupt sleep and compromise the immune system. Try to avoid them as much as possible.

Well-being is important  

Physical changes like change in diet must be compacted with mental and attitudinal changes. Along with medication and diet change, try yoga, massage and deep-breathing meditation techniques. Along with stress relief and increased energy, yoga and meditation promote inner peace and all-round fitness.     

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Vitamin D is a necessity for healthy joints

The “sunshine vitamin” is a well-earned nickname of vitamin D. This essential element is found in foods such as oily fish and is used to fortify milk, baby formula, cereal and juice. Many people suffer from vitamin D deficiency but are unaware of it.

Roleof Vitamin D

Vitamin D plays an important role in maintaining joint health. Drop in its concentration leads to rheumatologic conditions like arthritis. Low blood levels of the vitamin also lead to osteoarthritis of the hip and knee. While studying 2000 people, researchers found a connection between vitamin deficiency and arthritis. The vitamin is a core nutrient for strong bones and is more likely to be wanting in people who take oral corticosteroids.

Vitamin D deficiency

Vitamin D helps to regulate the immunesystem, fight diseases so as to prevent frequent illness. Vitamin D blood levels of 30-40ng/ml are considered normal. In young children, the absence of the vitamin leads to rickets or softening of the bones. Other symptoms of deficiency are fractures of the hip and pelvis, bone tenderness, tooth decay and hearing loss.

Vitamin D deficiency leads to:

       Inflammatory joint disease

Connectivetissue disease Soft tissue rheumatism Osteoarthritis Non-specific musculoskeletal back pain

Osteoporosis.

Painless ways of regaining Vitamin D

1. Expose part of your body (if only your hands)  to sunlight for just 10 to 15 minutes a day. The sun triggers the activation of the vitamin in your body. If you have darker skin, you need more sunlight since dark skin does not absorb sunlight as quickly as lighter skin. If you can’t go             outside, sit by an open window for a few minutes.

2. Many types of fish are a good source of         vitamin D. Three ounces of salmon can           give you the recommended daily amount       of the vitamin. Raw fish has more vitamin D than cooked ones. 

3. Liver oil contains vitamin D. One tablespoon has as much vitamin as three servings of salmon.

4. Cereal, milk, cheese and soy products have large amounts of vitamin D.

5. In winter, spending time under the sun is greatly advised.

6. Since it takes several months to recover normal level of vitamin D, it is necessary to get tested       to find out where you stand.

7. Talk to your doctor whether any medicine you are taking is going to cause shortage of vitamin                                                                                 D in your body.   
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Overcome depression from joint pain & lead a happy life !

Doctors and psychologists are unanimous

It is important to be happy. No matter what the problem is, happiness is a necessary ingredient in any recuperative process. Study after study shows that happiness and health work parallel to each other. Scientists have discovered that people who are happy have better health. Their immune system works better under less stress.

People with a good sense of humor are often in a good mood, and are generally happier.

What about joint pain? It plays havoc with every moment of your life. The pain soils the mood and causes great stress. Your body reminds you at every moment that it has lost its youthful vigor. It is becoming old. In a sense, pain becomes a reminder of your ultimate mortality. You feel weak and angry. You don’t want to meet your friends. Their laughter hurts you. You are not at all happy. But you must try to be happy.   

It’s in the genes

The human genome can differentiate between various kinds of happiness. Research has shown that genes of people with a sense of humor are better at fighting diseases and repelling infection. Genes of people with high levels of happiness function better by keeping inflationary gene expressions low while keeping antiviral and antibody expression high. Inflammation is also kept low, which means that there is less chance of contracting numerous diseases.

It’s in yourblood

A vast amount of medical literature suggests an integral link between negative emotions and ill health. Sustained stress, fear or prolonged depression can alter the way biological systems function. Negative mood affects the natural rhythms of your body. Over time, such systemic disarray builds up stress and can lead to wear and tear. Eventually, it adds up to heart disease, diabetes and even stroke. Chronic pain has harmful effects on the brain. It causes a faster heart rate, higher blood pressure and an increase in stress hormones

Effects of unhappiness

1. Prolonged dejection causes abrupt gain or loss in body weight. One becomes dependent on fatty “comfort food” or one avoids food altogether.

2. Depression-related stress can lead to high bloodpressure. Your heart is under constant stress.

3.Unhappiness is tiring. You don’t feel like taking up or completing any task. You feel disheartened. Unhappiness affects how well you sleep.    

4. Cognitive ability is hampered by depression. It affects our ability to think, identify problems and formulate solutions. We fail to perform well at work. This wrecks our self-confidence and further exacerbates depression.

5. It affects our immune system. The ability to fight infection is destabilized.

Treatment?

Joint pain interferes with your pursuit of happiness. You must be aware of any niggling pain in your joints and consult an experienced medical professional as soon as possible. Addressing joint pain is an essential step in the journey away from depression.

Apart from taking proper treatment for joint pain, following steps can help you overcome depression:

1. Self-acceptance is the key to happiness. You should realize that your body is part of you. It is not your enemy. It has its problems but is not malicious. You must accept that your joints are no longer what they used to be. You are no longer young. You are mortal. You must accept what is inevitable.

2. Our society puts great stress on being young, beautiful and healthy. We are used to comparing ourselves with others. We end up with feelings of inferiority. You must give up this habit if you want happiness. Realize that you are an incomparably unique individual. There is no one like you on the planet.

3. In order to develop a sense of calm and wellness, you can practice mindful meditation techniques. Research suggests that those who meditate are less prone to depressing thoughts and feelings.

4. Expressing gratitude is another way of fostering happiness. Be grateful for the things you already have. Yes, your joints hurt. But you might be financially secure, or you might have a loving wife. 

How many people in the world are trapped in unhappy marital relationships? It is never too late to count your blessings.

5. Relationships matter. Try to engage people close to you in meaningful conversations. Share your discomfort with them. Close interpersonal contact is crucial to happiness.

6. Happiness spreads quickly. Try to be close to people with a sense of humor. Appreciate their efforts in cheering you up.

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How to be healthy at work.... The third Point is the best.

 Office spaces are not prepared to allow movement. This makes it easy to gain weight. Adding 10 kg to your frame while sitting idle at the desk can take only a few years. Desk jobs are known to add stress on the wrist, eyes and can result in loss of muscle mass.

Stress is another consequence of office work. 29% of office workers have reported that they have felt stressed out. Prolonged contact with stress can lead to depression, cardiovascular disease, lack of vitality and other health problems. The risk of contracting heart diseases increases by 60 percent. You are also at risk for certain types of cancer.

 To put it simply, sitting is a silent threat which you must be aware of.

4exercises to keep you healthy at work.

Shoulder Stretch: Place one hand under the elbow. Lift your elbow and stretch it across your chest. Don’t rotate your body while you stretch. Hold the position for 15 to 30 seconds as you feel tension in the back of your shoulder. Relax and slowly return to the starting position. Repeat the stretch with the other arm. 

Chest Stretch: Place your hands behind your head. Squeeze your shoulder blades together, bringing your elbows back as far as possible. Relax and slowly return to the starting position. Repeat as needed.

Standing Thigh Stretch: Stand up straight, placing one hand on a chair or desk for stability. Grab one of your ankles and bring it up toward your buttock. Remember to maintain an upright position, keeping your back straight and your knees parallel to one another. Hold the stretch for 15 to 30 seconds. You will feel tension in the front of your thigh. Relax and slowly turn to the starting position. Repeat the stretch with your other leg. 

Upper Arm Stretch: Lift one arm and bend it behind your head. Place your other hand on the bent elbow to help stretch your upper arm and shoulder. Hold the stretch for 15 to 30 seconds. Relax and slowly return to the starting position.   Repeat the stretch with the other arm.

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Sciatica—the silent threat

If you feel a tingling sensation or numbness and weakness which runs from the lower back down to the back of the leg through the buttock, then you might be suffering from sciatica. This disease affects the sciatic nerve which happens to be the largest nerve in the human body. It is a nerve dysfunction as a result of compression of one or more nerve roots by a spinal disc herniation. 

Constant pain in one side of the buttock or leg, weakness and numbness or difficulty in standing or walking, a sharp pain while beginning to stand up or walk—all are symptoms of sciatica. Pain is typically described as sharp or searing, rather than dull. Some people experience a "pins-and-needles" sensation, numbness or weakness, or a prickling sensation down the leg. 
While rarely occurring in one’s 20s, the chance of sciatica increases when one crosses 50.

Why sciatica happens?

The causes of sciatica are myriad: Lumbar Disc Herniation , disc degeneration (from old age), natural aging of the spine and irritation of the sciatic nerve from the piriformis muscle or sacroiliac joint. 
The narrowing of the spinal canal (also called Lumbar spinal steno sis) can also trigger sciatic pain. It can also occur due to a stress fracture. Other factors like pregnancy, muscle strain, spinal tumor and 
infection of the lower back can lead to sciatica. 

Who are at risk?

People experiencing age-related changes to the spine (such as arthritis-related degenerating discs) are at a high risk of contracting sciatica. Obese people with excess weight (especially in the abdomen) are also at risk since their spine faces greater stress. A lifestyle centered on sitting for long hours creates circumstances for the occurrence of sciatica.


  

The strategy against sciatica 

 Since each patient has his own needs and preferences, any treatment strategy must operate on an individual basis. The good news is that most people who suffer from this disease get better within a few months and find solution from non-surgical treatment plans. 
It is best to consult professional help right from the beginning so as to prevent complications caused by self-treatment and self-negligence.  

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Fight Obesity to improve joint functionality

Obesity is a medical condition in which excess body fat gets accumulated to the extent that it may, lead to reduced life expectancy and/or increased health problems. People are considered obese when their body mass (BMI), a measurement obtained by dividing a person's weight by the square of the person's height, exceeds 30 kg/m², with the range 25-30 kg/m² defined as overweight.

Obesity increases the likelihood of various diseases, particularly heart disease, type 2 diabetes, obstructive sleep apnea, certain types of cancer, and osteoarthritis. Obesity is most commonly caused by a combination of excessive food energy intake, lack of physical activity, and genetic susceptibility, although a few cases are caused primarily by genes, endocrine disorders, medications, or psychiatric problems. Evidence to support the view that some obese people eat little yet gain weight due to a slow metabolism is limited. On average, obese people have greater energy expenditure than their thin counterparts due to the energy required to maintain an increased body mass.

Dieting and exercising are the main treatments for obesity. Diet quality can be improved by reducing the consumption of energy-dense foods, such as those high in fat and sugars, and by increasing the intake of dietary fiber. With a suitable diet, anti-obesity medicines may be taken to reduce appetite or decrease fat absorption. If diet, exercise, and medication are not effective, a gastric balloon may assist with weight loss.

Obesity is a leading preventable cause of death worldwide, with increasing rates in adults and children. Authorities view it as one of the most serious public health problems of the 21st century. Obesity is stigmatized in much of the modern world, though it was widely seen as a symbol of wealth and fertility at other times in history and still is in some parts of the world.

How Does Weight-loss Impact Joint Health and Function? 

If you have osteoarthritis in your hip, losing even a few pounds can help offset pressure on the joint and relieve hip pain. So, a necessary diet control can add the goodies in your health bag.

While we know that weight gain has a negative impact on joint health and function, we also know the reverse to be true – in general, weight-loss can have a very positive impact on joint health. A 2005 study that followed around 150 overweight and obese patients with OA found that a weight-loss of 5 percent brought about an average 18 percent improvement in OA symptoms, including reduced pain and improved joint function. With RA, maintaining a lower weight is linked to better outcomes and recovery. A study that looked at the response of RA patients to a common treatment, found that compared to those of normal weight, only about half of the overweight and obese patients went into a state of remission.

Overall, body weight is significantly connected to the health of your joints. One benefit of maintaining lower weight is clearly a reduced risk for all forms of joint disease. If you are overweight and suffer from arthritis, even small amounts of weight-loss may significantly improve the health and function of your joints.

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