HOWCAN I RELIEVEMY ARTHRITIS?
While there is not yet a known cure for arthritis, there are some steps you can take on your own, in addition to physical therapy treatments, to make sure your pain is managed to the best of your ability. These include: 1. Getting exercise. It can sometimes feel difficult to move when you are suffering from arthritis. However, exercise is important for relieving pain and maintaining joint function. It is also vital in strengthening muscles, increasing flexibility, and improving blood flow. In order to avoid additional pressure on the affected joint(s), you can mix weight bearing and non-weight bearing exercises, such as aquatic exercises or bicycling. Your physical therapist will prescribe targeted exercises to you that you can do both during your PT sessions and on your own time. Cartilage receives its nutrition from joint fluid, so the more you exercise, the better. 2. Taking your vitamins. The Arthritis Foundation states that there are a multitude of benefits in taking glucosamine and chondroitin vitamins. Glucosamine is naturally made in the body and helps support the cartilage by retaining water and preventing wear. Therefore, taking additional glucosamine vitamins can help with damaged cartilage. Some studies have also shown glucosamine to slow down joint damage altogether. Consult with your physical therapist about additional supplements to help ease your pain and promote cartilage health. 3. Avoiding certain foods. Did you know that some foods actually increase the body’s natural inflammatory response? Fried foods, soda, processed foods, and foods with high sugar content and high fat can cause the inflammation of your arthritis to worsen. By cutting out these foods, you can help naturally relieve the inflammation in your body. 4. Taking calcium and magnesium supplements. Many people are deficient in calcium and magnesium. These are vital minerals needed for hundreds of processes in your body. Having enough calcium and magnesium allows
you to build strong bones while simultaneously reducing irritated nerve endings, thus decreasing pain. If possible, find supplements that are in powder form that can be easily digested and help your body’s intake of these essential minerals. 5. Getting plenty of rest. Sleep is a time for our body and brain to repair itself. Making sure you are getting enough sleep is important. By allotting yourself 7-8 hours of rest each night, you are able to allow your body to repair and decrease pain. When you are tired, your body does not function as well, increasing the inflammatory response and reducing your pain threshold. Regardless of the cause of arthritis, physical therapy plays a major role in the treatment of its symptoms. Physical therapy should always be the first method of treatment, before resorting to more aggressive procedures, such as surgery. If the condition is severe and surgery is required, physical therapy can also help you prepare and recover from your procedure. If you or a loved one is suffering from arthritis (or you think you might be), contact ReQuest Physical Therapy today. We will get you started on a treatment plan that will help restore your mobility, comfort, and quality of life.
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ARUGULA WALNUT PESTO TASTE HOW DELICIOUS WEIGHT LOSS CAN BE
INGREDIENTS • 2 cup lightly packed fresh arugula • 2 cup lightly packed fresh basil • 1/3 cup avocado
• 1/4 cup raw walnuts • 1 clove garlic
• 1 tsp. peppercorns, ground • Juice 1 lemon or to taste • 2 tbsp. water (if needed)
DIRECTIONS Pulse all ingredients in food processor or high powered blender. Scrape sides as needed, until ingredients are paste like or desired consistency. If necessary, add water by teaspoon to reach desired consistency. Use less water to make pesto more like a spread or paste or use more water to make it more like a sauce. Serve immediately or refrigerate at least 30 minutes to allow flavors to blend. Enjoy as a warm sauce for spaghetti squash or cauliflower “rice” or as cool dressing for salad. Note: Freeze extra pesto in an ice cube tray. Transfer frozen cubes to re-sealable container and freeze up to 6 months. Defrost as needed.
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