Health & Wellness by The Physiotherapy Center
Health &Wellness The Newsletter About Your Health And Caring For Your Body
JUNE 2018
6 FOOD CHOICES TO HELP EASE ARTHRITIS PAIN
1. Broccoli, Brussels sprouts and cabbage. These veggies are part of the cruciferous family, and they are full of a compound called sulforaphane, which helps slow cartilage damage in joints due to osteoarthritis. Try adding broccoli, Brussels sprouts, cabbage, kale or cauliflower to your salad or stir-fry. 2. Fatty fish. Fatty fish like salmon, tuna, trout and mackerel are rich in omega-3 fatty acids, which help fight inflammation. Try adding fish to your diet a couple of times a week. If you’re not a big fan of fish, ask your doctor about taking an omega-3 supplement. 3. Garlic. Garlic is a member of the allium family—which also includes onions and leeks. These items contain a compound called diallyl disulfide that may help with a number of diseases— including arthritis. 4. Tart cherries. Some people with arthritis have found relief from products made from tart cherries. The ingredient in cherries that helps with joint symptoms is the same one that gives this fruit its red color—anthocyanin. 5. Turmeric. One of the best-researched inflammation fighters isn’t a food at all, but a spice. Tumeric contains a compound called curcumin. The compound has been used for centuries in India to ward off inflammatory diseases. You’ll find this yellow spice in Indian cuisines—particularly curries. 6. Vitamin C. Antioxidants in vitamin Cmay slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, or cantaloupe. However, we warn you against taking supplements withmuch higher doses than 65 to 85milligrams, because in large doses vitamin C can increase the risk of kidney stones.
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Health & Wellness The Newsletter About Your Health And Caring For Your Body
JUNE 2018
RELIEVING LOW BACK, HIP & KNEE ARTHRITIS PAIN “Take Your Next Step To Treat Arthritis Pain!”
INSIDE:
• 6 Tips To Help Your Arthritis Pain • Refer A Friend • Relieve Hip Pain In Minutes • Patient Success Spotlight
Do you suffer from back, knee or hip pain? It is possible you may have osteoarthritis in those joints. Osteoarthritis (OA) is the most common condition of the joints, affecting approximately 27 million Americans. With OA, there is a breakdown in the cartilage covering the ends of bones. As the cartilage wears away, the bones become exposed and rub against each other. The deterioration of cartilage also affects the shape and makeup of the joint so that it no longer functions smoothly.The ligaments and tendons around the joint become stiff and the muscles that support the joint becomeweak.This leads toevenmorepainful rubbing of the joint surfaces. There are many studies and patient success stories promoting the effectiveness of physiotherapy for osteoarthritis. Our expert therapists at The PhysiotherapyCenterare trainedspecifically in treating patients suffering from osteoarthritis and work to obtain optimal results. Study Shows How to Relieve OA Pain In a medical study, 83 patients with osteoarthritis were assigned to receive either hands-on therapy (treatment group) or a pill that actually did nothing to help their pain without them knowing (placebo group).
Tests were done to measure how well the people were doing 4 weeks, 8 weeks and 1 year later. The resultswerevery impressivewith thepatientswhohad hands-onphysiotherapycombinedwithgentle,specific exercises. They showed significant improvements in their pain, mobility and function. By 8 weeks, patients were able to walk further and faster with much less, or completely resolved pain. Their joint stiffness, aches and mobility had improved by 55% as compared to the group who had no treatment. At one year, patients in the treatment group still were doing great in terms of less pain and more mobility. Other benefits included less need for surgery withonly 5%ofpatients in the treatmentgroup having undergone surgery as compared to 20% with the placebo group. If you are suffering from osteoarthritis, our physiotherapy treatments will help to relieve your pain. Isn’t it time you did something about your pain and movement? Call us today at The Physiotherapy Center to learn more about our Arthritis Program so we can make a positive difference in your life. Annalsof InternalMedicine:February1,2000vol.132no.3173-181.GailD. Deyle,MPT;NancyE.Henderson,PhD,MPT;RobertL.Matekel,MPT;Michael G.Ryder,MPT;MatthewB.Garber,MPT;andStephenC.Allison,PhD,MPT,ECS
CALL IN! Call for your FREE ARTHRITIS PAIN ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
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6 TIPS TO HELP YOUR ARTHRITIS PAIN
When it comes to treating arthritis, you may have more options than you realize. There is a lot you can do to reduce your aches and pains from arthritis, while gaining more mobility and function. People often experience pain from arthritis because of stiff joints, muscles and other tissues. In addition, muscles become weak, therefore not supporting the arthritic joints. Our customized therapy treatments promote muscle strength, improve range of motion, increase mobility and ease pain. In addition, coupling your treatments with the following can also help you live life to the fullest and get you back to doing the things you love: 1. Education and self-management. When your treatment is over, our experts will have equipped you with the knowledge and exercises you need to continue your progress on your own. 2. Weight loss. Maintaining your recommended weight—or losing weight if you are overweight—can lessen your pain by reducing stress on your affected joints. Weight loss specifically helps ease pressure on weight- bearing joints such as the hips and knees. 3. Footwear and insoles. If arthritis affects your knee, special footwear and insoles can reduce pain and improve walking. 4. Knee braces. For osteoarthritis with associated knee instability, a knee brace can reduce pain, improve stability and reduce the risk of falling. 5. Heat and cold. Many people find the heat of a warm bath, heat pack or paraffin bath eases arthritis pain. Others find relief in cold packs. Still others prefer alternating the two.
6. Exercise. Exercise has been proven to help reduce arthritis pain while increasing strength and function. Knowing the right kind of exercises to do, is the key. Talking with our physiotherapists will point you in the right direction.
Relieve Hip Pain In Minutes Try this movement if you are experiencing hip pain.
Healthy Recipe
KNEE EXTENSION STRETCH While sitting, tighten your top thigh muscle to press the back of your knee downward towards the ground. Hold for 30 seconds and repeat 5 times. Loosens Hips www.simpleset.net
Chicken Quesadillas
• 8 flour tortillas • 1 cup low-fat cheddar cheese, shredded • 1 1⁄2 cups cooked chicken, shredded • scallion, cut on the bias (garnish) • salsa (garnish) • nonfat sour cream (garnish)
• 2 tbsp low sodium chicken broth • 1⁄4 cup onion, chopped • 1 small garlic clove, minced • 1⁄4 cup bell pepper, chopped • 2 chili peppers, minced (to taste) • 3 plum tomatoes, chopped
In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons chicken broth. Add the chili peppers and tomatoes and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine. Spray a cold skillet with the nonstick spray and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes.
Call Today (345) 943-8700
Employee Spotlight
Refer A Friend
Care enough to share how physiotherapy helped you. Who do you know that could benefit from therapy? Send them our way, they will thank you and so will we. Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage . Get in the game and get the word out.
Cut out the card below and give it to someone you know who could benefit from physiotherapy.
Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!
We would like to introduce Ms. Nathania Gauntlett, our new Receptionist.Nathania isalsoaCertifiedNursingAssistant.Nathania started on April 20, 2018. We wish you success in your new role!
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700
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Attention Arthritis Pain Sufferers! Do You Have Difficulty With Arthritis Pain?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
Mention or Bring in This Coupon Today For a FREE Arthritis Pain Consultation
Call Today: (345) 943-8700
Offer valid for the first 25 people to schedule. Expires 06-30-18.
ATTENTION PAIN SUFFERERS 2 NEW WORKSHOPS COMING UP SOON!
THE ROLE OF HYDROTHERAPY IN PHYSIOTHERAPY REHABILITATION
THE ROLE OF PHYSIOTHERAPY IN NEUROLOGICAL REHABILITATION #2
COMING JUNE 2018!
COMING JUNE 2018!
Workshops are free but seats are limited. Don’t delay, register today by calling now!
25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
Phone : (345) 943-8700 Fax : (345) 943-8701
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TOP 10 ESSENTIAL OILS TO RELIEVE ARTHRITIS 1. Peppermint oil: Peppermint may be more popular as candy flavoring, but it has excellent anti-inflammatory properties along with an anesthetic effect that helps in relieving the pain and swelling associated with arthritic conditions, rheumatoid arthritis in particular. Laboratoryexperimentshaveshown that frankincensemayarrest theprogress of rheumatoid arthritis by inhibiting the production of certain inflammatory substances, thus preventing the damage they cause to the cartilages. The monoterpenes and sesquiterpenes in the oil are responsible for this healing effect.
Mix 5-10 drops of peppermint oil with 2 Tbsp warmed coconut oil to make a ready-to-use salve. It can be mixed with other oils in this selection to get a morepotentanti-arthritic formulation.Useasoftenasneeded for reliefofpain. 2. Eucalyptus oil: The aromatic leaves of gum trees native to Australia, mainly Eucalyptus globulus, are used for extracting this oil, It has a characteristic strong, penetrating smell. Eucalyptol is the main component of the oil, but it has several other active agents that provide a powerful anti-inflammatory effect. Rubbing eucalyptus oil diluted in a carrier oil over swollen and aching joints often brings quick relief, but it can cause skin irritation in many people. Test in a small patch of skin before using this oil. 3. Ginger oil: Ginger is better known as a culinary spice, but it has wide- ranging therapeutic uses too. The excellent anti-inflammatory effect of ginger oil is useful in treating a variety of inflammatory conditions, including arthritis. The essential oil of ginger is extracted from the unpeeled rhizome of Zingiber officinale. Apart from its signature chemical component zingiberene, the oil contains several potent phytochemicals such as geraniol, geranial, neral, borneol, camphene, etc. Massage ginger oil diluted in a carrier oil into the affected area and use a warm compress to enhance absorption. Try mixing it with essential oils of lavender or lemongrass. 4. Lavender oil: Lavender oil, extracted from the flower buds of Lavandula angustifolia, is well known for its anti-inflammatory and analgesic properties. People with rheumatoid arthritis often report a drastic improvement in their symptoms when lavender oil is applied topically. 3-5 drops of this sweet-smelling, mild oil can be used by most without dilution for instant pain relief but diluting in a teaspoon of carrier oil is advisable to avoid skin irritation. Rub it in with a circular motion and repeat as and when necessary. It improves blood circulation in the area and reduces inflammation. Lavender has a soothing effect on the mind too, which can help relieve the frustration associated with severe arthritis. 5. Cayenne pepper oil: The pungent Cayenne pepper oil is extracted from the fiery chilies carrying the same name. It has excellent analgesic properties, but it has to be repeatedly used for several days before the effect becomes apparent. Capsaicin is the primary active ingredient, and it brings about pain relief by depleting substance P, a neurotransmitter peptide that gets released as a response to inflammation. This molecule is responsible for carrying pain sensations to the brain, and capsaicin counteracts this process. Apply a few drops of cayenne pepper oil mixed with coconut oil, 2-3 times a day for several weeks. If skin irritation occurs, stop use and consult a health care practitioner. The resulting pain relief often lasts three months or more. 6. Rosemary oil: Rosemary oil extracted from the leaves of the shrub Rosmarinus officinalis is both analgesic and anti-inflammatory. The main component of the oil, rosmarinic acid, is responsible for this effect, but other bioactive substances also may have a supporting role. In several lab studies, rosmarinic acid was found to inhibit the progression of rheumatoid arthritis in rats. It probably has a similar effect in people afflicted with this autoimmune condition where their WBCs cause loss of cartilage. 7. Frankincense oil: Oil of Frankincense is made from the dried resin of some trees in theBoswelliagenus,native toAfricaand theMiddleEast.Frankincense had been used in many religious ceremonies for its purported capacity to enhance spiritual experiences.
8. Myrrh oil: Myrrh is obtained from the resinous deposits of Commiphora molmol, a thorny bush native to Egypt and Jordan. Myrrh, along with frankincense, used to be a common item of incense in many ancient religious traditions and had been used medicinally for various conditions. The anti-inflammatory effect of Myrrh has been extensively studied and is found to be equivalent to the NSAIDS used for treating arthritis. Myrrh oil mixed with olive oil can be applied to the affected joints. It reduces swelling in the limbs by lowering the levels of an inflammatory substance leukotaxine. This substance is usually produced when tissues are injured. 9. Lemongrass oil: This sweet-smelling, citrusy oil is steam-distilled from the leaves and stems of Cymbopogon citratus grass. In the Ayurvedic therapy for arthritis, the steam from lemongrass boiling in water is directed towards the affected joints.The warmth from the steam facilitates the absorption of the oil deep into the tissues. This provides long-lasting pain relief. Lemongrass oil is astringent and diuretic, drawing out excess fluid from the tissues and driving it out of the body. This helps in combating the widespread inflammation characteristic of rheumatoid arthritis and lupus. Another major advantage of lemongrass oil is its antidepressant effect, which can help reduce the feeling of insecurity and depression that plague many people with debilitating arthritis. Unlike many essential oils that produce an anti-inflammatory and analgesic effect from salicylates, lemongrass oil has a different set of active agents such as Citronellal, Myrcene, Limonene, Citral, Geraniol, and Nerol. It is a bonus for people who are allergic to aspirin and those taking blood-thinning drugs. 1 0. Birch oil/Sweet Birch oil: The essential oil of birch is extracted from the barkof thebirch treeBetula lenta. Ithasasweet,camphor-likesmellandstrong anti-inflammatoryandanalgesiceffect,whichcomes from itsmethylsalicylate and salicylic acid content. It is reportedly as effective as corticosteroids in relieving pain and joint swelling from gout, tendonitis, and osteoarthritis. The strong astringent property of the oil quickly reduces the fluid collection around the joints, improving their range of motion. Birch oil is a common component of many anti-arthritic formulations and pain salves, but the pure oil has to be used with caution. It is usually combined with lemongrass oil and diluted with carrier oils before applying on inflamed joints. Birch oil should not be used by the elderly or patients on blood thinning medication. Maximize the therapeutic effect by combining different essential oils A combination of 2 or more essential oils can often provide even more pain relief than individual ones. For example, you can mix ten drops each of the essential oils of Birch, Lemongrass, and Geranium with a carrier oil to get an excellent pain rub for aching joints. Similarly, combine different essential oils to make an arthritis busting personal formula to suit your needs. Essential oils are highly concentrated, so they should be diluted appropriately with carrier oils like coconut oil, olive oil, jojoba oil, sweet almond oil etc. Mix in melted beeswax to get an ointment-like consistency that makes it easier to carry around. Patterson, Susan. (2016, June 28). 10 Essential OilsThat Can Seriously Relieve Arthritis. Retrieved from http://www.naturallivingideas.com/essential-oils- for-arthritis/
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