Posted in Awareness, Bone and Joint Health, Chronic Pain, Pain, Vitamins, Winter

Chilled to the Bone: Tips for Icy Aches and Pains and Calcium and Vitamin D

As winter creeps ever closer, Ohioans are about to be reminded that they live in a state where temperatures reaching down to the teens and single digits with the wind chill.

Pain can become worse if you live in cold climates especially bone pain. We have to eat very healthy and try to move even if its indoors.

Ways to ease pain but pain free mmmm not always

How to Ease Worsening Winter Joint Pain

Aching joints can cause pain any time of the year, but sensitivity tends to spike when temperatures drop. Winter weather conditions tend to keep people indoors and inactive. Combined with the increased chill, a sedentary lifestyle can worsen joint pain and rheumatic conditions during the winter months.

But the next time you feel a snowfall coming on from the ache in your knee, turn to one of these six reliefs for winter joint pain.

  1. Dress Warmly

Wear extra layers in the areas you’re prone to aching joints. An insulated pair of gloves or fleece-lined pants will keep you warm and relieved.

  1. Keep Active

A study published in the Journal of Physical Activity revealed that sedentary time in Chicago increased by over three hours between November and June. Staying active is an essential part of fighting joint pain, so pursue indoor activities like the treadmill, elliptical or stationary bike. If you’re aching but not arthritic, consider yoga or Pilates.

  1. Warm Up in Water

Swimming in a heated pool is a great way to get some necessary winter exercise while soothing your bones. Warm baths can also ease the pain, but give your body temperature time to normalize before going outside!

  1. Eat Well

Ease aching joints during the cold months with a balanced diet of lean protein, fats and fiber. Drink lots of water and eat at least two portions of fish a week, keeping your saturated fat, refined carbohydrates and sugar intake as low as possible.

Supplements for vitamin D, C and K can sometimes help, as well as fish oil, cod liver oil and some over-the-counter anti-inflammatory options like aspirin. Consult your primary care physician for more information.

  1. Treat with a Massage

Winter is especially rough when you have a rheumatic condition. Take this time to treat yourself to a massage to ease cramped muscles, or explore acupuncture for a nontraditional approach to joint pain.

  1. Stay Safe

The cold does enough damage to your joints without getting an injury involved. Wear solid and supportive boots when you go out, and be extra careful of ice!

7. Heat Wraps!! I love Thermacare Heat wraps they help ease joint pain and warm the joints all at the same time.

8. Curcumin  – Its great but not everyone can take it so check with your doctor.I take Terry Naturally Curamed 375  Brand  It contains a clinically proven curcumin that is significantly better absorbed than turmeric or plain curcumin products.

Now For the Vitamin D – Don’t Forget Your D and Calcium 

Known as the sunshine vitamin, Vitamin D plays an important role in your bone health.1 It is mostly made by the body through exposure to sunlight. This is unique to vitamin D since most vitamins come from the foods you eat. Having too much or too little vitamin D in your body can affect the amount of calcium in your bones and can take a toll on your overall bone health:

Low levels of vitamin D can lead to decreased bone mass (osteoporosis) which can increase your risk of fractures.

Too much vitamin D can lead to calcium deposits in the kidneys (kidney stones), or calcium build-up in other soft tissues like the heart, lungs, and blood vessels.

More than 90% of a person’s vitamin D requirement tends to come from our casual exposure to sunlight. This poses some unique challenges for those  of us whose environments limit our exposure to the sun.

When sun exposure are limited, you can get vitamin D naturally from a few foods, including egg yolks or fatty fish such as salmon or mackerel.

This winter, increase your vitamin D intake and keep your bones strong by reading nutritional labels and seeking out products during your regular grocery shop that are fortified with vitamin D. It also never hurts to add a little bit more sunlight to your day!

The best way to get more calcium is from your diet. You probably already know that dairy products — such as milk, cheese, and yogurt — provide calcium. Other foods that are high in calcium include:

Spinach – Kale – Okra – Collards – Soybeans – White beans

Some fish, like sardines, salmon, perch, and rainbow trout

Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal

Foods that provide vitamin D include:

Fatty fish, like tuna, mackerel, and salmon

Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals

Beef liver – Cheese – Egg yolks

To get vitamin D from food, fish is a good option. Three ounces of cooked salmon has more than 450 international units (IU) and theres supplements as well.

How Much Do You Need?

Here’s how much calcium and vitamin D you need every day, according to the Institute of Medicine.

**If your low your doctor may have you take more until you are in normal range**

Calcium

Children 1-3 years old: 700 milligrams (mg)

Children 4-8 years old: 1,000 mg

Children 9-18 years old: 1,300 mg

Adults 19-50: 1,000 mg

Women 51 to 70: 1,200 mg

Men 51 to 70: 1,000 mg

Women and men 71 and over: 1,200 mg

Vitamin D

Age 1-70: 600 IU

Age 71 and older: 800 IU

winter.

references

Click to access Vitamin_and_Mineral_Chart.pdf

https://www.healthline.com/nutrition/how-much-vitamin-d-to-take#section3

Posted in Arthritis, Avascular Necrosis, Awareness, Blessed, Bone Health, BreakThroughCrew, Cardiovascular, Chronic Pain, Coping with Stress, Diagnosed, Eat Healthy, Energy, exercise, Factor V Leiden, Food Is Thy Medicine, Heart Disease, Hypothyroidism, Inflammation, Life, Mindfulness, osteoarthritis, Osteonecrosis, Positivity, SONK, StopTheClot, Thoughts, Uncategorized, Vision, Weather, WegoHealth, Winter, Women

1 year ago I decided to take my health back

Happy Anniversary To My Health….

I was always pretty healthy ….until I wasn’t.

I gained weight , injured my knee gained more weight was diagnosed with one thing after another and it was really exhausting.

First osteoarthritis and hypothyroidism at age 45

They torn meniscus age 51

Then thanks to the meniscus tear Osteonecrosis set in my knee….

Then she 53 diagnosed officially with spondylolisthesis and a bilateral pars fracture

I had the spondylolisthesis before but my former PCP never told me I had it. But I seen it on an old Mri.

The pain every where was exhausting and some days it still is.

But I decided the heck with all these doctors and I decided to eat mostly plant based but I do still eat chicken fish or turkey now and then and rarely beef.

I ride my recumbent bike 2x a day and I walk when I can. And some days even when I should rest I go walk anyway.

Today’s pictures and videos are from my morning walk : and it’s also one year ago I quit smoking……so it’s a great day !

Pain or no pain I’m not going to just sit around.

Sitting is death

Moving is life

And ya know after I’m done I feel so much better.

1 year since I’ve quit smoking after being a smoker for 40 years. My lungs are feel better my walking speed has improved my distance has improved

1 year since I started eating a healthy mostly plant based but I’m not a vegan and it’s good clean healthy real colorful food . I am using food as medicine in a way to fight pain and inflammation . Now sure I eat a cookie or 2 now and then just not every day. And all my other choices are good so I don’t deprive myself of a treat now and then.

And for having Osteonecrosis,Osteoarthritis, Spondylolisthesis with a bilateral pats fracture in my L5 S1 I feel pretty darn good today even in this cold weather.

Just need to drop some weight one step and one day at a time.

I have taken my life back and no one is going to stop me !

Tomorrow I may be in pain and that’s ok. I can accept that but as long as I know I am doing all I can to combat my pain and keep my body moving and providing it with the best nutrients possible(most of the time)

It’s a win win for me ,one day at a time !

Keep your meds , keep your cigarettes keep your junk fast food.

Body Heal Thy Self

Posted in Ancestry, Disclaimer, exercise, History, Meditation, Mindfulness, Thank You, Thoughts, Uncategorized, Weather, Winter

A Treasure In My Home Town- A Need Your Vote

I love Millcreek Park

It’s located in Youngstown Ohio-and I Love Lanterman’s Mill

Link to vote for my photo

Link to vote

http://woobox.com/bq82rg/gallery/bXZRTqzp9Kc

Voting ends 12/20/2017

Lanterman’s Mill One of Mahoning County’s most historic landmarks, Lanterman’s Mill was built in 1845-46 by German Lanterman and Samuel Kimberly. Restored in 1982-85 through a gift from the Ward and Florence Beecher Foundations, this community treasure represents one of the many pioneer industries developed along Mill Creek and operates today as it did in the 1800s, grinding corn, wheat, and buckwheat.

Visit Lanterman’s Mill and step into the past. Observe the pioneer ingenuity involved in the early production of meal and flour, smell the sweet aroma of freshly ground grains, and feel the rumbling vibrations of the massive stones as the various grains are ground. You can also Browse the gift shop located in the Mill to find unique items and charming wares made by local artisans. They have stone-ground cornmeal, buckwheat, and whole wheat flour that are preservative-free and can be purchased in the gift shop and at local participating stores.

You can Call them at 330.740.7115 for information regarding their stone-ground flours and meal. Download a brochure for delicious recipes using your Lanterman’s Mill products.

Here’s a picture I took today while walking. My walk wasn’t to long today because it was only 15 degrees Fahrenheit out.

And a quick video.

Photo and video taken by me

Deborah Andio

Posted in Ahlbacks Disease, Arthritis, Avascular Necrosis, Awareness, Bone Health, Chronic Pain, Disclaimer, Eat Healthy, exercise, Factor V Leiden, Food Is Thy Medicine, Inflammation, Mindfulness, osteoarthritis, Pain, Positivity, Uncategorized, Weather, Winter

Knee Pain In The Winter

Knees not feeling great this time of year?
Do you need a thermometer to let you know when the temperatures change outside?
Or do your joints painfully serve as your weather forecast? Unfortunately, for many who suffer from osteoarthritis or other inflammatory conditions, cold weather can cause havoc on already vulnerable parts of your body.
What causes the pain?
The Barometric pressure drops in winter. Researchers believe that when this happens, inflamed areas of our bodies (knees, hips, hands, elbows, and shoulders) swell. Swelling can irritate nerves, which results in increased pain.

Also low vitamin D levels add to pain

You may need more of the sunshine vitamin, suggests new research from the Clinical Journal of Pain.

Compared to those osteoarthritis sufferers with adequate vitamin D levels, those short on D reported significantly more knee pain and loss of function, according to the study data. Those results held regardless of a person’s weight, although the obese study participants were more likely to suffer from a vitamin D deficiency.

There are several different ways low D might mess with your knees, roughly 42% of Americans are dangerously low when it comes to vitamin D. You get most of your D from sun exposure.

A simple blood test from your doctor can determine whether you’re low in the vitamin, If you’re deficient, taking a vitamin D supplement for several months can help you raise your levels. While it’s difficult to get too much D, the amount you need depends on your weight and body composition. Your body stores vitamin D in the fat cells, meaning those with greater amounts of body fat require more of the vitamin to limit pain and loss of function.

Another good reason to keep vitamin D levels in good range is low D doubles your risk for dementia.

Ways to Keep knees warm and ease pain this winter
Thermacare heat wraps
I love these they help pain and keep my joints warm which allows me to move easier

Eat a balanced diet I have personally had great pain relief since changing to mostly plant based diet.

Follow a healthy diet by including seasonal fruits, vegetables, nuts grains,seeds .

It is essential for people who are already 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 helps the body absorb calcium thus strengthening the bones.

I also have learned hydration is also important for pain relief. Try to drink plenty of water or herbal teas, like nettle tea , chamomile ,ginger tea as our dehydration reduces flexibility, which can increase the chances of injury. Supplements with vitamin D or fish oil is recommended as it is rich in omega 3 which helps decrease inflammation. 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-fuelled drinks with water and fresh juices.

Stay Active
Exercise regularly. It not only helps you lose weight but also increases flexibility and strengthens the muscles that support the knee ( 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.
Always check with your Doctor before starting any new exercise.

Fun Fact :

Keep your feet warm. Your big toe is your body’s thermostat, so keep it warm and your whole body will be warm.

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