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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Steps to get relief from Hip Pain.... 4th one is really useful.

The hip joint is designed to withstand repeated motion and a fair amount of wear and tear. The body's largest joint “The ball-and-socket joint” fits together in a way that allows for fluid movement. Whenever anyone use the hip (for example: while going for a run), a cushion of cartilage helps prevent friction as the hip bone moves in its socket. Despite its durability, the hip joint isn't imperishable. With age and use, the cartilage can wear & tear down or become damaged. Muscles and tendons in the hip can get overused due to this the hip bone itself get fractured during a fall or other injury. Any of these conditions can lead to hip pain.

Steps to combat pain: 

If the hip pain is caused by a muscle or tendon strain, osteoarthritis, or tendinitis, one can usually relieve it by: 

Start your day with Exercise: Doing the bridge exercise in the morning gets your muscles working, activated, and engaged that will help support you the rest of the day. Lie on your back with your legs bent and your feet flat on the floor, hip-width apart. Press down through your ankles and raise your buttocks off the floor while you tighten your abdominal muscles. Keep your knees aligned with your ankles and aim for a straight line from knees to shoulders, being sure not to arch your back; hold this position for three to five seconds and then slowly lower your buttocks back to the floor.


Cool Inflammation with Ice: Icing a joint that’s inflamed because of arthritis or bursitis can lower inflammation and help with hip pain. Use an ice pack, wrap a towel around it, and put it where you feel the pain.

Stretch to Relieve Bursitis: Stretching the hip muscles, part of the lining in your hip joint, can give some relief from bursitis pain. Kneel on the leg that is giving the pain; Hold on to something for balance. Tilt your pelvis forward, tightening your glutenous muscles (the muscles in your buttocks). Then lean away from the side of your hip that hurts, for instance to the left if you're kneeling on your right knee. You should feel a stretch from the top of your hip bone down the side of your leg to your knee.


Strengthen Inner Thighs: This is another muscle group that helps support the hips. Lie on your back and put a ball between your knees and squeeze. Choose a ball about the size of a Football and one that has a little give when you squeeze it. A hard pillow will also work. Lateral raise your legs with the ball in the middle and relax at the start point.

Lose Weight for Arthritis Relief: If you have osteoarthritis in your hip, the type of arthritis that results from wear and tear of the cartilage in your joint, 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.

F Get medical help right away if:

F The hip pain came on suddenly.

F A fall or other injury triggered the hip pain.

F The joint look deformed or is bleeding.

F Hearing a popping noise in the joint while getting injured.

F The pain is intense.

F When you can't put any weight on your hip.

F While you can't move your leg or hip.

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Live Life Free of Gout !!!

Gout is an extremely painful inflammation of the joints caused by a buildup of needle-sharp uric-acid crystals. It can be extremely painful and incapacitating, but is treatable in almost all cases. It is common in the big toe, the mid-foot, ankle, and the knee. It’s important to identify and treat it early to avoid pain and complications. Women are not free from the risk of gout, and begin to catch up with men after they reach menopause. Excess body weight has also been associated with gout. Men and obese people are at greater risk. An attack can last for days or months.. 

The prevalence of gout has increased in both older and younger people. The rise in younger people is not explained, but in older people it relates to increased life span, weight (obesity is associated with gout) and use of diuretics. Diuretics are used commonly for hypertension and they elevate the blood levels of uric acid increasing the risk of gout.

Gout is best understood by seeing it as having four stages:

First phase is elevated uric acid without gout or kidney stone, a phase which has no symptoms and is generally not treated.

Second phase is the “acute attack” – with pain and inflammation.

Third phase is the “time between attacks” when a person feels normal but is at risk for recurrence.

Final phase is “chronic gouty arthritis,” where there are “lumps” of uric acid frequent attacks of acute gout, and often a degree of pain even between attacks.



About 10% of cases of gout are due to overproduction of uric acid. When uric acid is overproduced, it is high not only in the blood but also in the urine; raising the risk of both gout and kidney stone. Some people overproduce uric acid due to a genetic defect in an enzyme, in the purine breakdown pathway which leads to over activity of this pathway. Since cells contain DNA, and DNA contains purines, anything that increases the breakdown of cells in the body can lead to more uric acid and gout. For example, if a patient is receiving chemotherapy for a tumor, as the treatment kills the tumor cells, a gout attack or kidney stone can develop as a result of the breakdown of the purines from those cells.

Lifestyle factors can also contribute to gout. To avoid problems, experts recommend:

• To drink plenty of fluids to remain well-hydrated.
• Avoid excessive alcohol consumption, especially beer. However, moderate wine drinking does not appear to increase your risk of gout.
• Limit the amount of organ meats, sardines, anchovies, and red meats you eat. These foods are high in purines.
• Avoid sweetened beverages, especially those containing fructose, which have been linked to higher risk of gout.
• Lose weight if you are overweight or obese. 

Some Food can also flare up the possibility of the problem, so one should also try to avoid such:

Herring: Whereas some types of seafood can be eaten once in a while, others should be off the menu completely for those who have gout. Avoid herring, tuna, and anchovies. On the other hand, shrimp, lobster, eel, and crab are relatively safe.




Red Meat: All meat is not equal when it comes to purine content. White meat is generally better than red. 

 Sugary Drinks: Avoid beverages sweetened with high-fructose corn syrup, such as non-diet sodas or “fruit” drinks. These sweeteners will stimulate the body to produce more uric acid.A study found that men who consumed lots of fructose were at higher risk of developing gout.

Asparagus: Asparagus, cauliflower, spinach, and mushrooms are higher in purines than other vegetables. But if someone like these foods, there’s no reason to avoid them completely. Certainly you wouldn’t want to go wild with these high-purine vegetables, but they don’t seem to be issues like the meats are.


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Exercises to keep you fit....

Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Once known as health, is now suffering as a consequence. Whatever may be the age, “The strong scientific evidence of being physically active can help you lead a healthier and even happier life” is always correct. People who indulge in regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

It's medically proven that people who are engaged in regular physical activity have:

• Up to 35% lower risk of coronary heart disease and stroke
• Up to 50% lower risk of type 2 diabetes
• Up to 50% lower risk of colon cancer
• Up to 20% lower risk of breast cancer
• 30% lower risk of early death
• Up to 83% lower risk of osteoarthritis
• Up to 68% lower risk of hip fracture
• 30% lower risk of falls (among older adults)
• Up to 30% lower risk of depression
• Up to 30% lower risk of dementia

Some of the exercises that can help maintain a pain free lifestyle are:

1. Cycling: Cycling on a regular basis can prevent muscle wastage and delay the onset of arthritis. While osteoarthritis is often thought to be an issue relating to cartilage and bones, it could also be considered as one related to the muscles. Cycling avoids the pounding of high-impact aerobic activities, but still offers great cardiovascular benefits. It also strengthens the quads. Try cycling for 10 minutes at a time. Build up to 30 to 40 minutes two to three times a week.

2. Hand stretch: Rheumatoid Arthritis is a disease in which the body's immune system. “The hands and the feet are usually hit first, and these are the joints that are predominantly involved in everyone. So in order to get relief one must do certain Hand stretch exercises by spreading the fingers as wide as they can go, then make a fist, and repeat the stretching and squeezing motion. If you’re in the water, open and close your hands underwater, or try squeezing a foam ball. Let it absorb the water before squeezing it out again. Do it 10-20 minutes a day.

3. Zumba: What makes Zumba, the Latin-inspired dance fitness craze, different from high-impact aerobic classes? It burns calories without jarring your joints. Zumba is known to be a fun and jolly workout plan and that is probably because so much dancing is involved. Dancing is generally known to release positive energy, allowing one to let go of unnecessary stress and pressures of daily life. Indeed, studies suggest that exercise can be helpful in a number of ways. In fact, “Range-of-motion exercise” such as dance is the best form of exercise for people with arthritis because it helps sustain normal/functional joint movement and relieves stiffness. Zumba mostly consists of just dances, making it highly suitable for those who have arthritis.

4. Qi- Gong: This is for anyone desiring better balance, improved posture and a stronger core. Stand tall or sit up straight in a chair and imagine a spring is lifting you from above. Close your eyes and take deep, relaxed breaths in through your nose and out from your mouth. Place your hands on your stomach and focus on moving your diaphragm in and out with each breath. Concentrate on strengthening the core muscles of your abdomen to maintain your balance and posture.

5. Three way Hip Exercise: 

Tips: 1. Face the kitchen sink and hold on. Alternate bring each knee up alternately like you are marching. This will work the muscles in front of your hips.

Tips: 2. Keep your toes facing forward. Raise a leg out to the side and back to work the outer thighs and gluts (Alternate legs). 

Tips: 3. Face forward; extend a leg out behind you until its a few inches off the ground. Hold and lower slowly, then switch legs. This works your butt and lower back.

No more freezing Joints!!!

Joints are the parts of your body where your bones meet. Joint Pain refers to the discomfort, aches, and soreness in any of the body’s joints. It is a common complaint that can be found nearly in every household. Arthritis is a frequent cause of joint pain. There are two main forms of arthritis, both of which may cause many cases of joint pain:

Osteoarthritis- This disease targets the knees, hips, and hands generally. Joint pain due to osteoarthritis results from a breakdown of the cartilage that serves as a cushion and shock absorbed for the joints.

Rheumatoid Arthritis- It can deform and debilitate the joints over time. Rheumatoid arthritis causes pain, inflammation, and fluid buildup in the joints as the membrane that lines them is attacked by the body’s immune system.

How does cold, damp weather affect Arthritis?

Cold, damp weather is well known for aggravating aching bones. Blame it on the barometric pressure. Any change in pressure, or the weight of the air pressing against the surface of the earth, can trigger joint pain or headaches in some people. "Arthritis affects everything else within the joint itself, including the joint lining, which we call the synovial, as well as the ligaments that are within the joint. Rheumatoid and arthritic conditions may react badly to winter; what may be merely a stiff joint or a dull ache in summer months can become a shooting pain in cold, damp weather. Osteoarthritis occurs as a result of 'wear and tear' on joints which causes a degeneration of cartilage at a joint, with the growth of painful bone 'spurs' in the surrounding tissue. It can occur at anybody’s joint, but is most commonly found in fingers, hands, hips and the spine. Like all arthritic conditions, it may react to changes in the weather, and just as good weather can ease pain levels, so the onset of wintry weather can cause an increase in discomfort.

The cold season not only restricts the amount of sunlight – a natural source of vitamin D – that provides strength to the bones, but also makes people susceptible to joint aches.’

In cold weather the body tends to circulate less blood to the peripheral areas as a way of conserving warm blood around the heart. As a result, the joints become inflexible, which leads to joint pain.

So to help you tide over this treacherous season, here are 6 tips:

Tip # 1: Follow a healthy diet by including seasonal fruits, vegetables, pulses, cereals and dairy products into your daily meal.

Tip # 2: It is essential for people, suffering from joint and knee pain to include foods rich in Vitamin K, D and C (like oranges, spinach, cabbage and tomatoes) into their diet; as they play an important role in the production of cartilage and help the body absorb calcium, strengthening the bones.

Tip # 3: Exercise regularly. It not only helps you lose weight but also increases flexibility and strengthens the muscles that support the knee (e.g. aerobics, walking, swimming or cycling). Your knees experience about three to four times your body weight when you walk, so lose weight to help your knees.

Tip # 4: Have warm baths. They are beneficial in keeping your joints warm and help relieve the stiffness and pain of arthritis and other conditions.

Tip # 5: Get some sun. The sun supplies you with essential vitamin D. This is essential for the strengthening of the bones and other bodily functions. So soak up the sun either in the morning or evening. It will not only naturally warm you up; it will also give you much needed nutrients.

Tip # 6: Stay away from unhealthy drinks. Alcohol, tea, coffee, and other aerated drinks reduce the amount of calcium you absorb, and weaken bones. Swap your caffeine-fueled drinks for water and fresh juice.

7 SIGNS OF BEING VITAMIN C DEFICIENT

The only way to know for sure if you’re vitamin D deficient is by blood testing. However, there are some signs and symptoms to be aware of as well. If any of the following apply to you, you should get your vitamin D levels tested as soon as possible.

1. You Have Darker Skin

All the people with darker shades of skin are at greater risk of vitamin D deficiency. You may need as much as 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin!

2. You Feel “Blue”

Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. In 2006, scientists evaluated the effects of vitamin D on the mental health of 80 elderly patients and found those with the lowest levels of vitamin D were 11 times more prone to be depressed than those who received healthy doses

3. You’re 50 or Older

As mentioned, as you get older your skin doesn’t make as much vitamin D in response to sun exposure. At the same time, your kidneys become less efficient at converting vitamin D into the form used by your body and older adults tend to spend more time indoors (i.e. getting even less sun exposure and therefore vitamin D).

4. You’re Overweight or Obese (or Have a Higher Muscle Mass)

Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a "sink" by collecting it. If you're overweight or obese, you're therefore likely to need more vitamin D than a slimmer person -- and the same holds true for people with higher body weights due to muscle mass.

5. Your Bones Ache

According to Doctors, many who seek their consultation for aches and pains, especially in combination with fatigue, end up being misdiagnosed as having fibromyalgia or chronic fatigue syndrome.

6. Head Sweating                                                                                                                                One of the first, classic signs of vitamin D deficiency is a sweaty head. In fact, physicians used to ask new mothers about head sweating in their newborns for this very reason. Excessive sweating in newborns due to neuromuscular irritability is still described as a common, early symptom of vitamin D deficiency.

7. You Have Gut Trouble

Remember, vitamin D is a fat-soluble vitamin, which means if you have a gastrointestinal condition that affects your ability to absorb fat, you may have lower absorption of fat-soluble vitamins like vitamin D as well. This includes gut conditions like Crohn’s, Celiac and Non-Celiac Gluten sensitivity, and Inflammatory Bowel Disease.

Preventing Joint Pain Through Natural Sources

Joint pain is among the top concerns within the health community. Taking preventative action to remedy any pain within the joints and bones is critical. There are certain foods that contain vitamins and minerals which actively promote healthy joints and bones.

Our cells know how to assimilate and properly distribute the contents of the food we eat to the places that need it most. Some of the necessary nutrients for joint and bone health include: Magnesium, Vitamin D, and Calcium. Many of the nutrients for bone building are imperative for joint health because bones are the framework that each joint is suspended with. The below mentioned are the best sources of strengthening, healing, and rejuvenating nutrients for healthy joints, as they are effective in fighting arthritis, osteoporosis, & general pain. 

Leafy green veggies, nuts, and bananas for Magnesium                                                                                                                                    Magnesium is a mineral that directly assists potassium in building bone mass – a major contributor to joint pain. In a scientific study, researchers found that patients who consumed more magnesium in their diets had higher bone density (weight and mass) than those who did not. Bananas are a sweet source of magnesium, while nuts pack a protein and mineral punch. Leafy green veggies are easy to add to soups and dishes to up your bone building power.

Papain in papaya
Papain is an enzyme within the papaya fruit that has medical professionals astounded. Not only does Papain directly contribute to anti-inflammatory processes in the body, it also speeds up healing and boosts circulation to ease pain around the joints and bones. This fruit is packed with fiber and antioxidants to refresh your immune system.
Similarly, a study was done on cherries that found when patients drank pure cherry juice the C Reactive Protein  (CRP) which contributes to arthritis was significantly lowered in the body.

Vitamin D is not for deficiency
Vitamin D is a major player in the bone health field; the absence of this essential vitamin can rapidly degenerate your bone mass. By maintaining a steady intake of vitamin D, you lower the chances of having joint pain and issues by 33%.
Expose your skin to sunlight for 15-25 minutes per day to achieve this nutrient requirement.

KNOW ABOUT FIBROMALGIA

Fibromyalgia is a disorder characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. Researchers believe that fibromyalgia amplifies painful sensations by affecting the way your brain processes pain signals.

Symptoms of Fibromyalgia:

·        Widespread pain. The pain associated with fibromyalgia is often described as a constant dull ache that has lasted for at least three months. To be considered widespread, the pain must occur on both sides of your body and above & below your waist.

·        Fatigue. People with fibromyalgia often wake up tired, even though they report sleeping for long periods of time. Sleep is often disrupted by pain, and many patients with fibromyalgia have other sleep disorders, such as restless legs syndrome and sleep apnea.

·        Cognitive difficulties. A symptom commonly referred to as "fibro fog" impairs the ability to focus, pay attention and concentrate on mental tasks.

·        Other problems. Many people who have fibromyalgia may also experience depression, headaches, and pain or cramping in the lower abdomen.

 Home management for Fibromyalgia:

·        Reduce stress. Develop a plan to avoid or limit overexertion and emotional stress. Allow yourself time each day to relax. That may mean learning how to say no without guilt. Try not to change your routine completely. People who quit work or drop all activity tend to do worse than do those who remain active. Try stress management techniques, such as deep-breathing exercises or meditation.

·        Get enough sleep. Because fatigue is one of the main characteristics of fibromyalgia, getting sufficient sleep is essential. In addition to allotting enough time for sleep, practise good sleep habits, such as going to bed and getting up at the same time each day and limiting daytime napping.

·        Exercise regularly. At first, exercise may increase your pain. But doing it gradually and regularly often decreases symptoms. Appropriate exercises may include walking, swimming, biking and water aerobics. A physical therapist can help you develop a home exercise program. Stretching, good posture and relaxation exercises are also helpful.

·        Pace yourself. Keep your activity on an even level. If you do too much on your good days, you may have more bad days. Moderation means not overdoing it on your good days, but likewise it means not self-limiting or doing too little on the days when symptoms flare up.

·        Maintain a healthy lifestyle. Eat healthy foods. Limit your caffeine intake. Do something that you find enjoyable and fulfilling every day.