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5 Effective Ways to Avoid Joint Pain in Winter

5 Effective Ways to Avoid Joint Pain in Winter

Onset of winter is greeted by many but; at times the temperature drop affects our body negatively. Low temperature usually causes joint stiffness, soreness in joints or inflammation. This makes our joints less flexible and in turn we experience pain or it can also lead to a major injury. To prevent such conditions, we have got 5 most useful tips. Have a look.

1. Eat good food

eat healthy food, eating food

Befriend food that is rich in Omega-3, Vitamin K and Vitamin C. Omega-3 rich foods like, Salmon and nuts can keep a control on inflammation. Food items like green leafy vegetables that are rich in terms of Vitamin K can bring relief from pain. Fruits that are packed with Vitamin C can bring comfort to the damaged cartilage. Apart from that, Yogurt, herbs and spices can also be of great help. However, say no to saturated fat, trans fats, omega 6 fatty acids, refined carbohydrate and MSG.

2. Dress well

well dress, well dressing

Winter demands you to be overdressed. Surely not in literal terms but you have to layer up. Wear warm clothes to avoid skin exposure to cold weather. If you are planning to stay out in winter for long, wearing warm clothes becomes altogether more necessary. Gloves, caps, knee caps, socks everything and anything that make you feel warm and comfortable should be worn.

3. Get going with exercise

best exercise for home

Early cold mornings do not let you get of the bed but; this luxury can be harmful. Working out in winters is really helpful for preventing joint pains. Well if you are not a gym freak then mild stretching and exercising can be of great help. Something as easy as walking and running can also do. Make it a point to be out in sun for at least 10 to 15 minutes a day. But make sure that you do not exercise without warming up. You can also cater the issue by being conscious about regular activities, like take stairs instead of elevators or escalators for limited storeys. You should also take care of your posture. Wrong postures can elevate pain.

4. Stay hydrated

are-you-hydrated-ftr

Low temperature causes stiffness of joints and that further leads to pain. To avoid muscle friction, drink lot of water. It will keep you energized and would help in increasing your stamina to exercise better. Studies have proved that even mild dehydration can bring you pain sensations.

5. Lose weight

woman measuring stomach, remove belly fat

It might sound a bit abrupt but it’s true. People who are overweight face extreme joint pain in winter. So it is advisable to lose weight during winter by eating right kind of food and exercising in order to avoid joint pain. Excessive weight can cause more pressure to the muscles and joints and in turn it leads to threatening diseases.

General tips:
1. If possible preheat your room and car
2. Do not take mild pain or minor injuries lightly
3. Don’t shower in cold water
4. Avoid over exertion
5. Don’t let lethargic attitude creep in

Housewives and Joint Pain: Causes and Solutions

Housewives and Joint Pain: Causes and Solutions

cleaning, cleaning home, exercise and stressing

Housewives have to carry out a lot of domestic chores. They may or may not get help but in general their routine and lifestyle poses several threats to their joints. Be it something related to the wrong methods of doing the chores or the sedentary lifestyle, their quotidian is not much joint friendly.
Let us have a look at certain of its causes

1. Excessive kneeling
Many housewives suffer from knee pain. In reality, they are the victims of inflammation of the bursa. Their front knee experiences swelling and pain. Sometimes that area turns red too. Major chores require kneeling and it causes pressure and friction among bursa and kneecap. Housewives usually don’t pay attention on their postures and time span involved, which leads to inflammation and in turn knee pain.

2. Wrong postures
Usually a housewife is a pro at managing things and doing it all right for her family members but, when it comes to looking at her own body posture, she seems to be a bit not-interested. Conducting tedious tasks or even standing or seating in wrong postures can cause joint pain. Poor posture habits lead to osteoarthritis- due to heavy pressure on knees. Muscles and discs problems are also generally faced due to poor postures.

3. Sedentary lifestyle
Having considered that many of the times, housewives run ultra-busy, and they hardly have time for themselves, it shall also be understood that, at times they also lead a sedentary lifestyle where, leisure has got place but exercise has no room. This causes joint pain.
Other causes include, stress, depression, unattended injuries and also regular wear and tear of muscles due to excessive movements.

Let us look at some solutions
1. Carefully conduct the chores

Housewives consider their chores their primary duty and perform the same with sheer authority however, they should focus on their health too. Say for example don’t rush into things. Plan your schedule and work accordingly to avoid sudden jerks and pressures. Rest during or between the chores even for 5 minutes. Keep on shuffling your postures and in case of minor injuries or pain, consult the doctor.

2. Get involved in exercising and stretching
If along with being a housewife, you are able to be an exercise enthusiast, then it would keep all joint problems at bay. If the rigid schedule of yours doesn’t permit that, then try stretching. Stretch before starting your chores, during your chores and after getting done with them too. Yoga can also be of great help here.

3. Food and weight mechanism
Having a healthy diet is a must for all, including housewives. Having nutritious meals and snacks that can improve bone density and joint strength is advisable. Besides, housewives can easily gain weight due to their sedentary lifestyle. This shall not happen as heavy weight invites lot many joint problems.

4. Physiotherapy
In case of extreme pain, it is advisable to go for physiotherapy treatment that assures drug-free and Natural pain relief.

How to sit

How to sit

Exercise for home, stretching exercises, healthy body

Sounds silly, right? Why think about on this silly topic of How to sit? But this very common topic have certain positive, and negative effects on our body, depending on the way we sit. So, let’s discuss on this common but a very important aspect of our life.

Normally, we sit on a chair, on the couch or sofa, on the floor, etc. The way we sit affects a lot of our body parts like our hips, lower back, spine, waist, shoulders, neck and our head. Interesting! Isn’t it? Sitting for a longer period of time, in the office or at home in front of the television or even while driving a car, allocates inadequate burden alongside our spine and back. Later on, these long term along with poor sitting styles, over stress can cause tension headaches, pain in the lower back and shoulders and even disc problems. So, let’s check out some sitting positions that could be damaging to your body:-

Crossing legs at the knee

While you sit with your legs crossed, the area around your fibular head gets annoyed, which is just below the knee, it can tweak the peroneal nerve. Crossing your legs cause extra burden on your hip muscles and sciatic nerve due to the changes of the pelvic position. This can cause long-term back pain.

Solution: Always sit with your legs uncrossed. Do the leg cradle supine movement which gives elasticity to your hip muscles which got stiff by sitting this way.

Slouching

A common sitting position for people with desk jobs, slouching- the head is pushed forward and out of placement pressurizing the muscles to work harder to hold back. It stresses the shoulder and neck muscles that cause tension headaches. Slouching causes ample of stress to the trodden spine reasoning to lower back pain.

Solution: Keep an alarm or reminder on your PC to check your posture and stand up and be alert of your sitting position. Use a lumbar roll or a small towel in the small of your back to maintain an erect pose. To maintain your upper body and lower back do yoga poses and exercises.

Crossing legs under each other

This pretzel-style position swaps your hip and knee joints and stresses them. This causes stiff hamstrings and knee and backache. In long term, it causes a burden on the hip capsule by continuous spin.

Solution: Change this position habit. To neutralize the strain on the hips and knees, add the Foam roll and It Band and Hand walks in your everyday routine. Do stretching exercises daily.

One leg up, one leg down

Sitting with one leg up on the chair and one leg hanging down, causes your pelvis to spin in such a manner that normally wouldn’t and refrain it from spin logically. This leads to sacroiliitis or irritation of the SI joints- a reason for lower back pain.

Solution: This habit is a no-no. Stabilize your body and to ease your lower back, increase Glute Bridges to your everyday routine. Try placing a small pillow or ball between your knees while doing this exercise, it helps set off your abs and hip muscles. Thus, enlightening your strength and steadiness.

Overall, stretching exercises prove very effective for relieving stress around the abs, hips and lower back area, if done on an everyday basis.

Link between Insomnia and Joint Pain

Link between Insomnia and Joint Pain


Good sleep has got many advantages as we all know but, not getting enough sleep is equally dreadful. Be it facing difficulty in falling asleep or staying asleep or waking up before the set time or even having disrupted sleep cycle, any of these can worsen your joint pain.

Studies have shown that people who are not able to secure a good sleep often complain about joint pain. This is because a non-sleepy person tends to make efforts to catch up with sleep and in that rush, he would be ignoring his postures. On the contrary, if he or she would doze off for even a short while, in any awkward posture, then pain is sure to be experienced.

hip pain, joint pain, wrist pain, back pain,

Another factor ruling here is intensity of pain. If a person is experiencing mild pain and, is also a victim of insomnia, then he or she would find it altogether more difficult to sleep. Their condition would not let him or her sleep and pain would add to the tragedy.

It is a scientific fact that long term sleep deprivation has got lot many cons and escalation in joint pain is one of them. Many patients of arthritis and osteoarthritis complain about severe pain occurring at night which makes drifting off more difficult along with giving birth to a vicious cycle.

Usually adults need 8 to 9 hours of sleep to wake up refreshed the next morning. Along with long hours, sound sleep span is also important. Generally an individual would take 45 minutes to enter in to the deep sleep zone and this phase keeps a control on inflammatory molecules. Now people with insomnia find it a luxury they can’t afford and hence their body reacts to pain signals, which escalates the intensity of the pain. When a person is in deep sleep, his or her brain releases healing hormones that repair the damaged tissues. It makes one feel relaxed and pain-free. This phenomenon being absent amongst insomniacs, the pain worsen.

Insomnia is also believed to elicit inflammation and sensitization which further aggravates the pain sensation.
Hyperalgesia changes are also witnessed due to insomnia. Sleep fragmentation often affects chronic pain as when an individual continuously experiences sleep deprivation, his body doesn’t respond to the efforts conducted to evade pain and instead the pain signals are solidified. It increases muscle tenderness and increases inflammatory makers that makes joint sore and exhausted. All in all, it turns into a never ending cycle, which if not interrupted can become heavily hazardous.

Measures to overcome insomnia
1. Food
food
Have healthy and nutritious food but make sure that you do not have heavy food before going to bed.

2. Meditate

Meditating before going to sleep will help you in letting go of negative thoughts and will ease up your sleeping cycle.

Adopting a healthy lifestyle in general can be of great help. Eliminate alcohol, caffeine, smoking and stress if possible to welcome a pain free life.

How and Why to Drink more Water?

How and Why to Drink more Water?

water, drink water

Water is essential for life. This is a scientific truth. Despite being aware about this fact, many people do not take the habit of drinking more water seriously. They drink water only when they are thirsty. But the fact is, when a person feels thirsty, by that time his or her body is already experiencing dehydration and is urging for rehydration. So drinking water at regular intervals is highly advisable. Have a look at its benefits to stamp your decision of adopting this habit.

1. It reduces joint pain

joint pain

Joint pain occurs when the cartilage supporting the joints gets affected. Drinking more water smoothens the cartilage and helps in bringing relief from joint pain.

2. Helps with constipation

Stomach Pain

Irregular bowel movements and difficulty in passing stool cause constipation and that further causes other troubles but high fluid intake can bring relief from constipation.

3. Supports weight loss

loss belly fat

While it is true that water doesn’t directly help in reducing weight, it is also a fact that water helps in suppressing our appetite so we end up eating less. The feeling of being full due to good consumption of water allows us to eat in limited quantity, in turn helping with weight loss. The other factor involved here is, water can be a good substitute of high-calorie beverages. So water also trims down on your bad calorie intake habits.

4. Healthy skin

Healthy Skin

Less of water makes your skin dry and more prone to rashes and other damages. To avoid so, having more water is advisable. It keeps our skin moisturized naturally. It also reduces the chances of pimples and helps in curing pores and acne.

5. Maintains balance of fluids

Nearly 60% of our body is made up of water. Keeping oneself hydrated can be helpful in maintaining a constant flow of nutrients in our body.

6. Improved efficiency

Improved Efficiency

Be it your mood, mind power or metabolism, all three get a great boost through drinking more water. A hydrated person feels energetic and more focused so he or she can perform better. In fact, effective supply of water also helps body in releasing endorphins and that helps a person to stay happy and avoid cranky mood swings as well.

7. Stronger immune system

Immune System

Drinking more water can help our body fight against cold and flu naturally. Besides, it also helps in preventing and curing kidney stones. As such kidney stones are developed due to accumulation of salt around the kidneys and drinking more water can prevent that as kidneys would then get rid of toxins. Talking about curing the kidney stones, excess intake of water increases the frequency of urine passing through kidneys and that dilutes the concentration of the clumps.

Easy tips:
1. Drink water recurrently so as to be sure that you urinate frequently in light color.
2. Eat raw vegetables and fruits.
3. Set an alarm in your phone to remind yourself to drink more water.