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4 Tips for Protecting Your Joints This Winter

It’s that time of year again, winter weather is back bringing holiday greetings and frosty temperatures. But cooler months can also bring achy, swelling pain that takes a toll on your joints.

According to The National Institute of Health, change in weather has a direct impact on the pressure in your joints. When barometric pressure drops, the tissues around your joints expand, putting more pressure on your joints, which triggers swelling and stiffness. That’s why many people say they can predict the weather just by the pain in their joints.

Don’t let the winter weather stop you from staying active this season. Follow these 4 tips  to stay active and pain free this winter:

START SMALL

If you’re going to exercise, start with small warm-ups to reduce the pressure put on joints before you head out. Low impact warm-ups such as yoga or walking are not only easier on joints, but they also enhance your mobility and range of motion.

BUNDLE UP

If running is your go-to outdoor exercise, staying layered is crucial to protecting yourself from hypothermia and troublesome joint pain.

  • Start by choosing a base layer that is soft, comfortable and tight fitting. This will help regulate your body temperature by moving sweat away from your skin.
  • The second layer helps insulate the body in order to trap and retain heat. Be sure to find a layer that maximizes warmth and comfort, without unnecessary bulk.
  • Consider the final layer a shield against harsh winds, rain, and snow. Don’t rely on this layer for warmth, as the base layer is what secures body heat.

STAY HYDRATED

According to a study from the National Center for Biotechnology Information, dehydration can make the body more sensitive to pain. Keep in mind that you must match your hydration with the amount of exercise you are doing. After more than an hour, add electrolytes and carbohydrates to increase your fluid intake.

Doctors also recommend drinking warm or room temperature liquids, as the body absorbs them more quickly than cold drinks. When exercising in frigid temperatures, warmer liquids are also essential to optimizing internal temperatures.

EAT SMARTER

If you’re exercising outside, it is important to load up on foods full of Omega-3 Fatty Acids, Vitamin C and Vitamin K. The Omega-3 acids in foods such as salmon and nuts are known to curb inflammation and stop joint pain in its tracks. To up your Vitamin K intake, think green. Foods like spinach, kale, cabbage and more are crucial to soothing pain. Don’t be afraid to add color with Vitamin C rich foods such as red peppers, oranges, papayas, and broccoli. These foods are known to reduce cartilage loss that causes joint pain and stiffness.

On Air: RPT™ Strikes Again, Literally

Slapping pain away might sound contradictory, but Reflexive Pattern Therapy™ is a treatment that does just that. On Good Morning Washington, NewsChannel 8 reporter Eileen Whelan takes a closer look at the one-of-a-kind treatment with RPT™ creator Andrew Bloch, who uses gentle slapping, smacking and prodding to relieve chronic pain.

Whelan describes RPT™ as “a breakthrough treatment for pain” and watches as Andrew treats one of his clients, former NCAA basketball player Jon Larranaga. Before meeting Bloch and discovering RPT™, Larranaga suffered from chronic hip pain for a dozen years. Larranaga tells Whelan that “after seeing Andy for really the first treatment, the pain went away.” He goes on to describe RPT™ saying, “It looks weird, it sounds weird, but it works.”

Bloch tells Whelan about how the unusual treatment works and makes such a big difference. Bloch says “I discovered these involuntary pain patterns in the body, and once I treat them I kind of reset the neurological system, almost like a computer or phone. Once you reset that, the pain is relieved almost immediately.” Essentially, RPT™ is a fascinating solution for anyone who wants pain relief to be as easy as pressing a button. Of course, pressing that button might mean taking a little bit of light smacking.

On air, Whelan is so intrigued by RPT™ ,that she decides to test it out herself. After experiencing the full RPT™ treatment, Whelan is shocked by how well it works. Watch the video below:

GMW: Dr. Brian Paris Shows How to Wear a Backpack

Imagine hauling around a microwave. It’s no different than what students carry in their backpacks every day, according to Dr. Brian Paris. Backpacks filled with textbooks, gadgets and supplies are literally weighing students down. Nearly 22,000 U.S. students are treated for backpack strains, sprains, dislocations and fractures every year. Dr. Paris demonstrates the right way to wear a backpack on NewsChannel 8’s Good Morning Washington.

Dr. Paris says students shouldn’t carry more than 10 percent of their body weight. However, elementary and middle schoolers are carrying as much as 30 pounds every day. Dr. Paris sees more backpack-related injuries than hockey injuries at his office, Advanced Wellness Systems in Rockville and Columbia.

At the top of Dr. Paris’ list of recommendations for avoiding backpack injuries is better organization and strategy. Only bring the books and materials you need and take advantage of assignments available online. In addition to packing light and distributing weight evenly, lift with your knees and carry backpacks above the hips. If your backpack has a sternum strap and hip belt, use them!

Watch Dr. Paris’ backpack tips live on NewsChannel 8 above just in time for Backpack Safety Day on September 16.

Every Day is Labor Day with Knee Pain

Summer may be winding down, but every day is Labor Day when you have severe knee pain. If it’s hard work to walk or even stand up because of throbbing, stabbing and debilitating knee pain, you need to visit I HATE KNEE PAIN, a part of the Advanced Wellness Systems network.

I HATE KNEE PAIN offers a breakthrough treatment without surgery. It’s a simply injection of a natural substance your body already produces that lubricates and protects the cartilage in your knee. Your pain disappears quickly. It’s FDA-approved, and covered by Medicare and most medical insurance.

Free yourself of knee pain and schedule a free consultation today. Call 301-804-2090 or visit www.IHateKneePain.com.

Discover that Labor Day isn’t the only day off from knee pain.

Listen to our latest Radio One spot above.

55 Foods for Arthritis and Joint Health

Millions of American suffer from arthritis. 52.5 million to be exact. The Center for Disease Control and Prevention reports arthritis, characterized by inflammation and loss of function in parts of the body, is a public health problem. The numbers are alarming:

  • The number of adults with arthritis is expected to increase to 67 million by 2030.
  • Although arthritis is most prevalent among adults aged 65 and older, nearly two-thirds of people with the condition are younger than 65.
  • Arthritis is the nation’s most common cause of disability and limits the activities of 22.7 million Americans.
  • Nearly half of American adults suffering from arthritis have at least one other chronic disease or condition such as heart disease, diabetes, high blood pressure or obesity.

Diet plays a major role in joint health, and the right foods and nutrients can minimize inflammation and make managing arthritis easier.

In general, a joint-friendly diet should include fruits, vegetables, fish, nuts, legumes and healthy oils. Look for foods rich in Omega-3 and other heart-healthy fats, and Vitamins C, D and K. Limit or avoid red meat, daily, saturated fat and sugars, which all cause increases in inflammation and pain.

The next time you head to the grocery store, take our list of 55 Arthritis-fighting foods.

Printable Version

Vegetables

  1. Bell Pepper
  2. Bok Choy
  3. Broccoli
  4. Cauliflower
  5. Celery
  6. Collard Greens
  7. Egg Plant
  8. Garlic
  9. Ginger
  10. Kale
  11. Leeks
  12. Onion
  13. Shallot
  14. Spinach
  15. Squash
  16. Sweet Potato

Fruits

  1. Avocado
  2. Apricot
  3. Blackberries
  4. Blueberries
  5. Cherries
  6. Grapefruit
  7. Grapes
  8. Lime
  9. Mango
  10. Orange
  11. Papaya
  12. Pineapple
  13. Raspberries
  14. Strawberries
  15. Tangerine

Protein

  1. Edamame
  2. Herring
  3. Kidney Beans
  4. Mackerel
  5. Pinto Beans
  6. Salmon
  7. Sardines
  8. Soybeans
  9. Tofu
  10. Trout
  11. Tuna

Nuts & Seeds

  1. Almonds
  2. Flaxseeds
  3. Pine Nuts
  4. Pistachios
  5. Walnuts

Grains

  1. Brown Rice
  2. Oatmeal

Healthy Oils

  1. Avocado Oil
  2. Olive Oil
  3. Safflower Oil

Liquids

  1. Almond Milk
  2. Green Tea
  3. Water

Download and print our joint-friendly foods list here.

ABC 7: Using Physical Therapy to Cope with Chronic Lyme Disease

Lyme Disease is on the rise, putting health officials on high alert. The infectious disease is transmitted to humans through the bite of a tiny deer tick. It starts off as a bulls-eye rash for some, but other early symptoms include fever, headache, and tiredness, The scariest symptom however, is that the disease often goes undiagnosed.

This was the case for Kathy Fowler Silverstein, who suffered from the frightening disease for 15 years before finally being properly diagnosed in 2006. She was featured on ABC 7 News to discuss her terrible experience with the debilitating disease. At her worst moments, Kathy felt “extremely fatigued, couldn’t get out of bed, couldn’t think” and at times “couldn’t even remember things.”

Now, she manages her illness by receiving physical therapy twice a week from Dr. Brian Paris of Advanced Wellness Systems. The physical therapy from Dr. Paris, combined with eating well and keeping stress-free, has Kathy living a relatively healthy life again.

Every year, about 300,000 cases of Lyme Disease are reported to the Centers for Disease Control and Prevention. Maryland saw an increase in reported cases from 801 in 2013 to 1,373 in 2014, while Virginia saw a similar rise from 925 to 1,346 cases.

While the reasons for the recent spike in reported Lyme disease cases are relatively unknown, some experts think warmer temperatures are improving tick survival. Others believe that improved awareness has led to more diagnoses.

If you find a tick on your body, save it in a bag or container so that it can be tested for Lyme disease. The tests to see if the tick has the disease are much more accurate than the tests to see if the disease has been transmitted to you.

10 Tips for Better Sleep

Sound and steady sleep is essential for healthy functioning. However, over a third of adults do not get the recommended seven to nine hours of sleep each night, and an environment that is not conducive to sleep doesn’t help. Creating a peaceful and relaxing atmosphere is essential to maximizing your comfort and achieving sleep satisfaction.

These 10 tips will help you build the bedroom of your dreams and leave you counting down the hours until it’s time to hit the sheets.

1. Cool Down

Cool bedroom temperatures make for the most comfortable sleep. If the air in your room is too hot, it could interfere with your body’s natural nightly temperature dip and make you more restless through the night. Keep the temperature around 65 degrees.

2. Maximize Mattress & Pillow Comfort

Make sure your mattress is comfortable and supportive to avoid feeling stiff or achy. It doesn’t matter whether you like your pillows soft and fluffy or firm and supportive, be sure to replace pillows that have lost their shape.

3. Limit Light

Artificial light after dark sends stimulating wake-up messages to the brain, suppressing the production of the sleep-inducing hormone–making it more difficult to fall and stay asleep. Limit lamp light or use low-wattage, incandescent lamps as you prepare for bed.

4. Tuck Technology In For the Night

Our world revolves around technology, and unfortunately so do many people’s bedtime rituals. Keep electronics out of the bedroom or turn them off at least an hour before bed. Research shows that light from electronics disrupts sleep, as it sends alerting signals to the brain and delays the release of melatonin.

5. Declutter to Defeat Restlessness

A messy, cluttered room is likely to increase anxiety and restlessness, and consequently disrupt sleep. Create a clean space that promotes relaxation and peace by organizing your room and keeping it clean.

6. Design for Comfort

Arrange your furniture in a way that feels natural and visually pleasing to you. Choose wall colors that elicit a warm, calm aura. When decorating, choose artwork and decor that relaxes and soothes you.

7. Nix Night Noise

“Peak” sounds, like the slamming of a door or the honking of a horn, are likely to wake you up and interrupt your sleep cycle. White noise offers a solution to night noise by reducing the effect of sudden peak sounds. A sound conditioner, fan, or air purifier can be used to create a soothing auditory backdrop throughout the night.

8. Fresh Sheets for Better Sleep

Wash your sheets and pillowcases once a week with a fresh-scented detergent. Clean and pleasant-smelling sleep surfaces will make your bedroom more inviting.

9. Limit Food & Drink Before Bed

Never go to bed either hungry or stuffed. Avoid eating fried, fatty or spicy foods before bed as they often upset the stomach and are likely to disrupt sound sleep. Avoid alcohol several hours before bed too. Most importantly, stay away from caffeine after 2 p.m.

10. Don’t Exercise Before Bed

Though exercise during the day promotes a better night’s sleep, exercising in the three hours before you hit the sheets will keep you up for hours. Try to schedule your workouts earlier in the day for better sleep.

 

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