6 The health benefits of almonds

Almonds are one of the types of nuts are the most common and most widely consumed throughout the world. Almonds can be consumed in raw form or mixed in the chocolate and candy.

Not only delicious, but also healthy almonds apparently because of its high protein content. Here are six health benefits of almonds as reported from magforwomen.com.

1. Improve heart health

Almonds are rich in unsaturated fatty substance that can help reduce bad cholesterol levels.

2. Nourish the skin

High content of vitamin E that is in the almonds will prevent the skin from premature aging and wrinkles.

3. Improve blood circulation

The content of vitamins and minerals in it can increase your blood circulation. Increased blood circulation can also relieve stress.

4. Expel constipation

Almonds are rich in fiber so it can repel constipation.

5. Strengthen bones

Not only nourish the skin, the amount of vitamin E in it also can strengthen bone density.

6. Minimize the risk of diabetes

Almonds can keep blood sugar levels that remained normal. You 'll also avoid the risk of diabetes.

Almonds are so rich in health benefits. Make sure you include almonds in your daily diet so that your health can be improved.

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5 health benefits of dark chocolate for skin

Who does not like dark chocolate? Besides having a delicious flavor, dark chocolate has a calming effect nerves of the body. Besides dark chocolate is also beneficial for heart health.

Not only that, dark chocolate also was also beneficial for skin health. Here's 5 reasons why dark chocolate is beneficial for the health of your skin.

1. Improve dry skin

Dark chocolate is rich in iron, calcium, vitamin A, B1, C, D, and E which are all important to keep the skin moist. You can also use dark chocolate as a scrub to remove dead skin cells on the skin.

2. Provide UV protection

Darck chocolate contains flavonols which have been clinically proven to protect the skin from sunburn and other skin damage caused by UV rays.

3. Reduce wrinkles and fine lines

Wrinkles and fine lines are formed due to the outbreak of collagen caused by the release of stress hormones. Dark chocolate can reduce the release of these hormones so that fine lines and wrinkles can be prevented.

4. Eliminating acne scars

Dark chocolate can relieve skin inflammation caused by acne. Therefore you can use dark chocolate as a face mask.

5. Prevent dry lips

Jojoba oil is contained in dark chocolate is able to prevent the lips from dryness.

Chocolate turned out to play an important role in maintaining the health of your skin. Therefore, it would not hurt for you to begin diligently eating chocolate. Of course, still with a reasonable portion.

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Sitting for hours increase the risk of colon cancer in men

Man sitting too long can increase the risk of developing polyps in the colon, according to new research.

The polyps can be benign or malignant eventually leading to colon cancer. Although it can be removed medically, the presence of polyps is still regarded as one of the health threat.

As quoted from the Health , found similar risk does not seem likely in women who also sit for hours.

"Men who sit 11 hours or more a day had a 45 percent greater risk of suffering from polyps," said researcher Christine Sardo Molmenti of Columbia University Mailman School of Public Health.

Although active in sports, the researchers added that the habit of sitting for hours still have a bad effect on health.

Researchers also suggest that everyone sit down for hours activities should stand up and stretch every half hour. This is done to improve blood circulation and prevent a variety of other health problems.

The results are reported later in the meeting of the American Association for Cancer Research in Oxon Hill, Maryland.

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7 Health Benefits of Yoga

7 Health Benefits of Yoga - Yoga is a meditation that originated in India. Yoga is centered on peace of mind so that it can be used as a kind of mental therapy for that run.

In addition to providing mental peace, it turns out the positive effects gained from yoga is also beneficial for physical health. Here are seven health benefits that you can get if you run a yoga regularly.

1. The balance of the brain

Ativitas yoga emphasizes balance and harmony on both sides of the brain. It can improve internal communication between the two brain that rarely can you do everyday. This will balance the internal communication between the brain and the brain thinking creatively.

2. Helpful for pregnancy

For those of you who are pregnant and want to continue to feel fit during pregnancy, do yoga every day. Yoga will help you to reduce fatigue and tension, improve muscle flexibility, and provide benefits to the digestive and respiratory. It also reduces pain during pregnancy such as leg cramps and lower back pain.

3. Streamlining respiratory

With the combination of a variety of movements and breathing techniques, yoga breathing can help smooth circulation and blood circulation in your body. With a smooth blood circulation, the oxygen flow in the body also will be smoother.

4. Flatten the stomach

Movements in yoga are named Naukasana and Ushtrasana based on the movement of sit ups. This movement will help you to flatten the stomach.

5. Healthy heart

With breathing and blood circulation smooth, then arteries and your heart be healthier. Yoga helps improve blood circulation as it will prevent blood clots.

6. Prevent aches and pains

Because yoga can increase flexibility and muscle strength, then yoga can also help you in preventing back pain and pain. It also can help you to improve the structure and posture for the better.

7. Reduce stress

With diligent practice, yoga can help you in relieving stress. It is thanks to the tranquility that you earn during yoga meditation.

Yoga was not only good for your mental health, but also can provide physical health. It would not hurt for you to start trying the art of meditation from India.

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10 Signs of iron deficiency body

Women and children are vulnerable to iron deficiency. One reason is that the menstrual cycle in women who spend a lot of blood. While children of iron deficiency due to inadequate intake of nutrients. Consider the body signs of iron deficiency as reported by more than the following for Women Mag.

1. Fatigue and lethargy

Lack of iron can make the body become tired and lethargic. So if you feel sluggish although frequently rested enough, try to multiply the iron-rich foods.

2. Mood swings

Volatile mood or overly sensitive is another sign of body iron deficiency. If left unchecked, depression can strike.

3. Shortness of breath

Though just a dozen stairs climbed, panting breath already. Feel the same way? If so, chances are your body is iron deficiency.

4. Brittle nails

Cause of brittle nails is the use of nail polish constant. But other than that, brittle nails can also be triggered from the body iron deficiency.

5. Pale skin

The next sign that the body is iron deficiency pale skin. Because the lack of blood supply to make hemoglobin decreased, the skin turns pale.

6. Hair loss

Hair, just like other important body organs, need nutrients such as iron to stay strong and healthy. If iron deficiency, hair loss finally finished.

7. Early menopause

Women who entered the pre - menopause can hit menopause sooner if not keep the iron intake. Because iron can also affect hormone function in women.

8. Anemia

Heavy bleeding during menstruation or blood donors in a given time may be regarded as the cause of iron deficiency. So if frequent dizziness during menstruation, perhaps your body is iron deficiency.

9. Shaky legs

What do the symptoms of shaking legs with iron? Proved less iron to make blood flow is not smooth, including the toe area so that makes it often stiff and trembling.

10. Snacking

Most signs of iron deficiency in the form of the body was found snacking on the kids. In fact not only the food is eaten. Women could also experience similar conditions.

That the various body signs of iron deficiency. Make sure you meet the needs of iron from food or supplements.

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10 Ways potent stop overeating habits

10 Ways potent stop overeating habits - Overeating is one of the causes of obesity. Do you also have this bad habit? If so, try a powerful way to stop overeating habits More from FitSugar as reported below.

1. Chewing gum

Sometimes mouth still want to continue to chew though the stomach is full . If this happens, try chewing gum.

2. Drinking water

Chewing gum is chewed, but the stomach still felt hungry after they were eaten. How not to overeat? Drink lots of water.

3. Eat salad

One hour before lunch or dinner, take your bowl of fruit salad or vegetable. In addition to healthy, eating salad can also prevent overeating habits.

4. Small plates

Use a small plate or bowl when eating. So the food can be placed on it are pretty limited and can stop overeating habits.

5. Slowly

Do not rush when eating as if being chased by debt collectors. Enjoy food slowly in order to give time to propagate the signal to the brain and body that the stomach is already full.

6. Sexy clothes

Lyrics sexy clothes in a closet before eating. If necessary, use when eating. When clothes have felt quite claustrophobic, it means feeding activities need to be stopped.

7. Leftovers

Never store food leftovers or leaving early. Buy or cook in the right portions. Because the rest of the food habits also lead to overeating.

8. Alcohol

Limit or avoid alcohol completely. Because alcohol turned out to contain a lot of calories and damage assessment of the food. Excessive eating habits even more difficult to stop.

9. Sharing food

Eating half dessert is another way to break the habit of overeating. But if there is no friend to share, should be divided into two to enjoy the next day.

10. Toothbrush

Do not be lazy to brush their teeth. Healthy habits not only can prevent toothache, but also stop overeating patterns.

That powerful ways to stop overeating habits. Have you managed to beat emotional overeating?

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Relieve stress in just 15 minutes

Relieve stress in just 15 minutes - Daily routine filled with tremendous pressures can often cause you to be stressed. Stress that hit if not addressed promptly can lead to depression.

Below are 9 steps you can do to relieve stress in a short time.

Spraying lavender fragrance

As reported by mindbodygreen.com, fragrant lavender is useful to relax the muscles and provide a calming effect as well. The lavender fragrance spray at your favorite place to relieve anxiety, panic, and stress.

Looking at it from a new perspective

Stress often occurs because you see a problem from the standpoint of the ordinary. Try to look at your problem from a different perspective because then you can see the positive side of your problem so that you become easily stressed.

Walk

A walk can make your mind become fresh again. Therefore when you are feeling stressed, go for a walk and bersentuhanlah with nature in order to stress subsides.

Play soothing music

Music with a slow tempo will create a feeling of calm and peace so that you hear.

Smile

When you smile, you will be overwhelmed with a feeling of peace, happiness, and prosperity. Smile when you encounter a problem you can feel so light.

Take a deep breath

When feelings of anxiety and stress that come in, take a deep breath and exhale slowly. You can then load issues raised slowly.

Water the plants

Gardening and interact with nature will help restore peace of mind and feelings.

Call a friend

Often feelings of anxiety and stress comes when you feel lonely. It would not hurt you to call your friends and tell all your problems in your mind so that the load becomes lighter.

Do not turn on the TV

Sometimes even television will increase the level of anxiety and depression that you feel. Turn off your TV and go out of the house so that your mind becomes calm again.

Sudden stress will hit the menggawat if you do not immediately handle. Manage stress with 9 steps above so that you can be free of stress.

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6 Benefits of tuna fish for the body

6 Benefits of tuna fish for the body - Tuna is a fish that is rich in protein and minerals. Tuna also contains potassium and vitamin B complex that the body needs. Check out a variety of other important properties of tuna as quoted from the following for Women Mag.

1. Relieve stress

Because it contains omega - 3 fatty acids, eating tuna powerful enough to relieve stress, especially for women who suffer from hormone imbalance problems.

2. Detoxify the body

Tuna is rich in the mineral selenium that can detoxify the body. Eating tuna could be one way to clean toxins and assist women in losing weight.

3. Healthy heart

Omega - 3 fatty acids are nutrients that can nourish the heart because it is lowering cholesterol and normalize the heartbeat. The nutrients can be obtained by eating tuna fish.

4. Prevent cancer

According to one study, one of the tuna into cancer-fighting foods. Other diseases that can be warded off by eating tuna fish is brain stroke.

5. Sources of protein

Protein needed by the body to build muscle and blood vessels. In order to expedite the natural process, consumption of tuna are rich in protein are highly recommended.

6. Cope with dry eye syndrome

Dry eyes from too long staring at a television or computer screen can cause itching and burning. By eating tuna fish, dry eye syndrome can be overcome.

That's the health benefits of eating tuna. Do you also like to eat fish rich in this protein?

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Treat Your Brain Well, Your life depends on it

If you can use an ATM machine, set your alarm clock and remember why you set it, write a cheque, go back to work after a coffee break, and remember to pick up groceries on the way home, then the chances are you don’t have a brain injury.

The things that you and I do almost without thinking can cause severe difficulty for those with traumatic brain injuries.

A heavy personal cost

Head injuries are the fourth leading cause of death for Canadians of all ages, and the leading cause of death for Canadians aged one to 44 years. Although the death rate from brain injury has declined in the past decade, 13,906 Canadians died as a result of their injuries in 2003. Sadly, the high death toll is only one devastating consequence of a traumatic brain injury.

Traumatic brain injury survivors may be faced with many disabilities, depending on the area of the brain affected: from short-term memory loss to the inability to walk—the challenges are often significant and devastating.

Remember me?

Typically, brain injury survivors—or survivors as they like to refer to themselves—lose their short-term memories to the point where they cannot remember the very things you and I take for granted.

Paradoxically, survivors often retain their long-term memories and thus can remember only too well how they used to be, what they could do before, and thereby recognize—but have difficulty coming to terms with—their limitations.

Quebec resident Ted Philips ran his own very successful construction business. Coming home late one night, he hit a patch of black ice. He wasn’t wearing his seatbelt and was thrown through the windshield. Normally a safety-focused man, he had jumped in his truck, been distracted by some papers that had fallen on the floor, and forgot to buckle up.

After his accident, Ted was unable to concentrate for any length of time and had increased anxiety, severe depression, and dreadful mood swings. His short-term memory was almost nonexistent and his long-term memory haunted him.

While the toll of his injuries was terrible for Ted, it was almost unbearable for his family. Eventually his wife left him, taking his two young daughters with her. Like so many survivors faced with seemingly impossible odds, Ted turned to alcohol to cope.

Sadly, this often happens to survivors of brain injury. In Ted’s case, with the dedication of a brain injury life-skills worker and a supreme effort on Ted’s part, he now works part-time, is at peace with himself, and is reconnecting with his family.

A brain injury is forever

It was once assumed that nerves could not regenerate themselves; therefore brain injuries were permanent. However, more recent science suggests otherwise. While survivors are unlikely to return to their pre-accident level of function, most can relearn enough to lead purposeful lives.

James Passmore crashed his motorcycle in 1987. His frontal lobe was damaged. With extensive life-skills coaching and a lot of hard work from James, he slowly learned to control his now-volatile emotions.

After several years of therapy, James recognizes when his emotions are getting out of control and he can now walk away rather than resorting to violence. Many brain injury survivors react with inappropriate emotion, and overcoming this problem is extremely difficult.

Our brains—more than the sum of the parts Although our brains are protected by a strong, bony skull, trauma to the brain can occur without major damage to the skull, because the brain can be smashed against the skull on the inside, as happens in many auto accidents. While some sensory areas appear to be specific to particular lobes, many of our control centres involve several areas of the brain.

Part of the brain	Areas involved	Injury symptoms
Frontal lobe	emotional control centre; motor function; problem-solving; memory; language; impulse control, social and sexual behaviour	memory loss; poor problem-solving abilities; loss of speech; impaired learning; emotional instability
Temporal lobe	smell; taste; perception; memory; musical ability; aggression; sexual behaviour; may contain language centre	loss of the senses of smell and taste; memory loss; inability to control aggression; inappropriate sexual behaviours; difficulty recalling words
Parietal lobe	the left lobe controls sensation and perception; the right interprets sensory input and integrates it with visual cues; understands where our bodies are in the physical environment; matches the written word with speech	difficulty in understanding left and right; poor writing and mathematical skills; diminished understanding of body and space; dramatically altered personalities; cognitive impairment
Occipital lobe	vision and perception lobes make sense of movement and recognize colours; allow us to understand shadows and colours so we can judge the distance and size of objects	hallucinations, illusions, and seizures; word blindness; writing impairment
Cerebellum	fine-tunes movement, balance, and equilibrium as well as muscle tone	uncoordinated movement, staggering, and swaying; muscle weakness; falls easily; slurred speech; abnormal, uncontrolled rapid movements
Brain stem	breathing; heart rate; swallowing	damage to this area usually results in death

Prevention is the only cure According to the Canadian Brain Injury Association, the majority of brain injuries are preventable, so wear the gear buckle up drive sober look first

The economic burden

Accurate information on the true economic burden of treating survivors of traumatic brain injury in Canada—and helping them return to society with meaningful lives—is difficult to come by. Most statistics come from the US and are extrapolated to Canada.

However, the SMARTRISK Foundation produces a paper, The Economic Burden of Injury in Canada, which looks at the estimated cost to Canadians of intentional and unintentional injuries. It states that in 2004 the cost was $19.8 billion. So obviously, the more we can do to prevent injury the better.

To that end, SMARTRISK and brain injury associations across Canada provide education and prevention workshops to schools, service clubs, and the general public. See sidebar, “Prevention is the only cure,” for some tips.

The main causes of brain injuries
Cause	Incident rate
motor vehicle accidents	45%
falls	3%
assaults	9%
other, including suicide attempts	10%

Real brains; real people

Unless we are personally touched by brain injury, we often know little about it—after all, brain injuries just don’t get the press that other diseases such as cancer or heart disease do.
Recently however, more information is being presented in the press about the risk of brain injuries, particularly in sports. The National Hockey League mandates helmets, and the American Football Association is considering changes to its rules to help prevent brain injuries.

The judiciary committee of the House of Representatives in the US met in January to assess the threat of brain injuries to players, particularly at school and college levels. As John Conyers, chairman of the committee, said, “Clearly, we have reached a tipping point in our understanding of the causes and treatment of brain injuries in football.” Let’s hope all sports reach that tipping point soon.

Yet, we must never forget that behind every statistic is a real person—along with their family and caregivers. Brain injury survivors are so much more than the sum of their injuries.

Jim Boulton’s car accident happened 20 years ago—he had been drinking at the time—and resulted in trauma to his cerebellum. Although Jim has now recovered enough to hold down a job and is a teetotaller and an avid skier, he still staggers when he walks and his speech is slurred.

As a result, he is regularly reported to the police because observers believe him drunk. Jim understands why this happens, but he wishes people would take a minute to talk to him, then they would realize he isn’t drunk at all; he is a brain injury survivor.

Naturally brainy Dr. Alan Logan, author of The Brain Diet (Cumberland House, 2006), insists that those suffering from a brain injury need a healthy diet, perhaps even more so than do uninjured people. “The research is making it clear that nutrition can influence the generation of specific nerve growth factors which are responsible for repair, growth, and maintenance of nerve cells,” he notes. The foods most recommended for survivors include the anti-inflammatory foods—deeply coloured fruits and vegetables, green tea, and seafood. Culinary herbs and spices such as turmeric also get the thumbs-up. Recommended supplements Supplement Benefit omega-3 fatty acids EPA and DHA have been shown to limit post-traumatic brain injury and can increase the production of BDNE (brain-derived neurotrophic factor) antioxidant vitamins A, C, and E crucial to prevent further damage and support and repair pathways; vitamin E limits damage after brain injury; vitamins A and C stimulate nerve growth curcumin (from turmeric) antioxidant and anti-inflammatory; stimulates nerve growth in the brain bilberry (European blueberry) high in antioxidants; stimulates nerve growth factors

Brain facts

The brain is divided into two distinct halves:

Left side	Right side
controls the right side of the body	control centres for speech, logic, and cognitive functioning
controls the left side of the body	controls mathematical ability and thinks three-dimensionally

More about → Treat Your Brain Well, Your life depends on it

Get Fit with HIIT Better workouts in less time

Less time on the treadmill with greater health and fitness results? It may sound too good to be true, but according to recent research studies, less is more when it comes to workouts that are based on high intensity interval training (HIIT).

Can workouts be time efficient—and beneficial?

When you have a busy schedule, errands to run, and multiple activities on the go, getting in a workout needs to be time efficient. Not only that, but spending 60-plus minutes plugging away on a stationary gym machine can get boring fast; your workout should be fun and motivating to keep you coming back for more.

High intensity interval training is a fun and innovative way to work out at the gym or home. Not the usual two sets of 15 and move to the next one, HIIT involves instead a series of high intensity, short bursts of exercise followed by a recovery phase. Any kind of cardiovascular or strength exercise will do the trick, as long it’s intense.

So why HIIT over another type of training? Besides being fast paced and fun, HIIT has been shown in studies to

• oxidize (burn) fat at a higher rate, as well as lower carbohydrate burning after six weeks
• increase VO2 max (the body’s upper limit for consuming, distributing, and using oxygen for energy production)
• increase the size and number of mitochondria, our cells’ power producers (important for giving you more energy and greater endurance)
• increase skeletal muscle
• induce excess post-exercise oxygen consumption (EPOC)—elevated oxygen consumption, thus calorie expenditure equals longer calorie burn following exercise

What is HIIT?

HIIT is essentially interval training; a style of training that has been used by athletes for many years to train for sports and conditioning. A HIIT program consists of sessions that incorporate periods of exertion alternating with periods of rest or lighter exertion.

With HIIT, these intervals are done at an exertion level of seven or more (out of 10), usually for 30 seconds to 3 minutes, but can be done for shorter or longer periods of time as well.

Recovery intervals, which are essential, are longer than the exertion intervals.

What are the benefits of HIIT?

Overall, HIIT provides better endurance, higher levels of fat loss, and better overall physical fitness from working out smarter, not harder.

It’s efficient—and portable

Not needing as much time as a traditional workout to get the same results, HIIT can be done in as little as 18 to 26 minutes. A study done at McMaster University has shown that within this time frame, six sessions of eight to 12 60-second constant intervals results in “… significant improvements in functional exercise performance and skeletal muscle mitochondrial biogenesis [forming of new mitochondria].”

Improved insulin action

As well as having the benefits of being quick and portable, this type of workout can also improve insulin action, reducing metabolic risk factors in people who might otherwise not stick to a program that follows longer time frames, according to a UK study. This is great news for new gym goers who don’t want to spend too much time on cardio equipment.

Improved cardio function

For people with cardiovascular disease, HIIT can be a great way to improve cardiovascular function and increase VO2 max; they get the results in a shorter time frame with fewer sessions. People who participated in an eight-week UK study increased their VO2 max by 15 percent compared to continuous training program participants, who increased theirs by 9 percent.

Better weight management

The EPOC effect—oxygen consumption following exercise—remains elevated after a HIIT workout; this means a higher and longer calorie burn, even when you’re out shopping or having a coffee.

All ages can benefit

HIIT is not just for athletes or youth; older and less fit people are just as capable of engaging in this type of training and seeing results.

The McMaster University study was specifically designed to test the benefits of HIIT for the general population. Their conclusion: “Together, the results demonstrate that a practical low-volume HIIT programme is effective for improving muscle metabolic capacity and functional performance.”

HIIT at home or gym

With different workout goals in mind, you may want to do more cardio-based or strength-based exercises.

In the McMaster University study, subjects trained on bikes, warming up for three minutes before engaging in 60-second work intervals followed by 75 seconds of recovery, cycling at a lower rate.

At the gym, this could be done on a spin bike, treadmill, stair climber, or rowing machine.

HIIT exercises

Getting into a routine using the HIIT principles is easy; you only need a few exercises, and you can use little or no equipment. The following routine can be done at the gym or at home.

Before beginning, be sure to warm up for 5 to 6 minutes doing light aerobic work, by walking, jogging, rowing, or using an elliptical machine. Follow that up with a set of 15 each of arm circles, shoulder shrugs, and knee raises to get your joints limber and ready for exercise.

Never begin a HIIT workout, or any workout for that matter, without warming up first.

If you have health concerns or are pregnant or breastfeeding, see your health care practitioner before starting any exercise program.

Do each exercise for 30 seconds, followed by a 45-second recovery of walking or side-to-side steps.

Each exercise can be modified to make it easier if you’re just starting out or have any joint issues that need a more gentle exercise.

Jumping Jack with Tuck—a total body exercise

Start in a standing position, and do a regular jumping jack. On your way back, tuck down to the floor, bending your knees, and put your hands on the floor in front of you. Burst back up into a regular jack position with feet out wide and hands over head. Repeat.

Modification: Don’t tuck.

Squat Jumps—a butt and leg exercise

Stand with your feet out wide, toes turned forward. Sit back into a squat position as deep as you can, then burst back up swinging your arms in front of you; reach for the sky. Land back into a squat with your knees bent. Repeat.

Modification: Don’t jump.

Burpees—a total body exercise

Start by standing up with your hands over your head. Quickly jump up and thrust yourself down, getting into a plank position. Jump your knees back up toward your chest, and push your body quickly back up to starting position, jumping up and swinging your arms to the ceiling. Repeat.

Modification: Don’t jump.

Scissor Jumps—a leg and butt exercise

Start in a split stance with one leg behind the other, bend both knees. Quickly switch your legs from front to back like scissors opening. Land with bent knees each time you switch legs, and swing your arms beside you strongly. Repeat.

Modification: Tap your foot behind you instead of jumping.

Mountain Climbers—a core and cardio exercise

Start in a push-up position with your hands under your shoulders and your feet out behind you, flat back and stomach held in tight. Pull one knee toward your chest, then alternate with your other leg. Continue switching legs, adding some speed as if you’re running in push-up position.

Modification: Go slowly.  

HIIT is versatile, fun and keeps you out of breath; a great feeling when you only have 20 to 30 minutes to exercise. Studies have repeatedly shown that this type of training will give you the same results, if not better than, longer cardio workouts.

So why not do your own hands-on research and find out for yourself what HIIT has to offer for your health and fitness? You won’t be disappointed.

More about → Get Fit with HIIT Better workouts in less time

Joint Healthy Exercise, Easing osteoarthritis

More than 100 types of arthritis exist, affecting people of every age, physical condition, and ethnicity. According to the Public Health Agency of Canada, about 60 percent of Canadians with arthritis have difficulty participating in recreation or leisure activities, though keeping active is key.

Osteoarthritis (OA) is the most common form of arthritis. It affects the joints in the body; particularly the hands and the weight-bearing joints of the hips, knees, feet, and spine. The exact cause of OA is unknown, but what is known is that being overweight and sedentary dramatically increases the risk of getting osteoarthritis, especially in the hips and knees.

The ins and outs of OA

In a healthy joint, the material covering the ends of the bones—cartilage—acts as a buffer and a shock absorber when there is movement in that joint. The ends of the bones are also coated with synovial fluid, which allows each bony end to glide freely. Those plagued with OA have cartilage that is rough and thin, and the synovial fluid is thick and inflamed. Add the two together and you have a joint that is painful, suffers from a loss of mobility, and in severe cases is deformed.

Feed your joints with exercise

The Arthritis Foundation states that losing as little as 11 pounds can cut the risk of developing knee OA by 50 percent for some women, and losing 15 pounds can cut knee pain in half for many of those who are already suffering.

Exercise can also help liquify the synovial fluid, allowing the joints to glide easier, and it also “feeds” your joints. Cartilage—the buffer that protects the ends of bones—depends heavily on joint movement to absorb nutrients and remove waste, which means that for every step that you take you are not only strengthening the muscle and tendons surrounding that joint, you are also helping the cartilage and making it less susceptible to OA.

Try these three range-of-motion exercises daily to help keep your joints healthy and pain-free.

Knee to chest

1. Lie on your back and pull your left knee up toward your chest by placing both hands behind the knee. Keep right leg straight, with the heel pressing into the ground.
2. Using your arms, slowly pulse your knee toward and away from your chest 12 to 15 times and then hold the knee in for 20 to 30 seconds.
3. Repeat using the other leg.

Forward arm lift

1. Lean your back against a wall keeping your bum, lower back, shoulders, and head pressed against it while your feet are a few inches in front.
2. Pull your lower back in towards the wall by drawing in your abdominals and set your shoulders back and down.
3. Extend both arms down by your sides with palms out. Now lift both arms up and above the head, leading with the thumbs. Touch your thumbs to the wall. Continue lifting your arms up and down for a count of 15 times.

Back leg lift

1. Lie on your stomach with a pillow under your hips. Place your forehead on your fists to keep your neck in line with your spine. Bend the right leg so that the knee is bent at a 90 degree angle.
2. Contract the abdominals and slowly lift the front of the right leg up and off the floor, pressing the heel up to the ceiling. Hold the leg up for a breath and then slowly lower.
3. Perform 12 to 15 times, then switch and repeat with the right leg.

Exercising with osteoarthritis

If you have severe OA, check with your physiotherapist before you begin an exercise program.

As well:

• Allow for a longer warmup before your exercise session—10 to 15 minutes of light activity is recommended prior to any aerobic or strengthening workout.
• Begin slowly and progress gradually.
• Avoid repetitive or rapid movements to the affected joints.
• Set aside at least a few minutes every day for range-of-motion and flexibility exercises (such as the three listed in this article).
• Add 30 to 60 minutes, three days a week of strengthening exercises and aerobic activities (such as walking, biking, or swimming). If that is too hard for you to fit in, then aim for 15 to 20 minute segments, twice a day.
• After exercise, observe the two-hour rule. Muscle or joint pain that lasts more than two hours after the exercise means you probably did too much too fast.

More about → Joint Healthy Exercise, Easing osteoarthritis