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September 29, 2022
Nutrition and Osteoporosis: What You Need to Know to Protect Your Health

Like the rest of your body, your bones need nutrients to thrive. A healthy diet is crucial to maintaining your overall health and the well-being of your bones. 

An important way of maintaining proper bone health and preventing bone diseases like osteoporosis is by focusing on proper nutrition. Diets rich in calcium, vitamin D, iron, and other micronutrients greatly prevent osteoporosis. 

healthy diet for osteoporosis

Cooking a Healthy Diet for Osteoporosis

Eating a well-balanced diet can provide your body with the nutrients it needs. Here are a few ways to incorporate healthier food options into your daily diet.

Nutrition and Osteoporosis

  • Eating Fruits, Veggies, and Whole Grains

Eating foods that are low in calories and fat, but high in fiber and vitamins can help protect your bones against diseases. Whole grains, fruits, and veggies are high in magnesium, potassium, and vitamin C. It is recommended to eat four servings a day. 

  • Limit Processed Foods

Foods that are processed contain harmful additives, like phosphorus.  This can interfere with how much calcium is absorbed into your body. Foods high in sugar and salt are also harmful and have been known to offer little nutritious value. A diet high in sugar is highly caloric and little few vitamins. Too much salt can affect your blood pressure and increase calcium excretion. 

  • Eat Healthy Fats

To function correctly, your body needs some fat in its diet. Monounsaturated fats – those found in nuts, olive oil, and seeds – is the best choice. Including omega-3 fatty acids that is found in cold water fish provides your body with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which is important to your body’s overall health. 

  • Include More Protein

A major component of your bone tissue is protein. Include plant proteins like beans and nuts for a good source of vitamins, minerals, and plant compounds that help preserve bone density. Protein like milk and yogurt are another good source of protein, and they also include calcium, which is important for your bone health.

  • Reduce Alcohol 

Alcohol has been linked to the deterioration of bone and the body’s ability to absorb calcium. If you choose to drink, drink in moderation – meaning one drink a day in adults older than 65 and no more than two drinks a day for men 65 and younger. Because women already have a higher susceptibility to bone disease, drinking more than 2 alcoholic beverages a day can hasten bone loss. 

There are clear benefits to having a diet rich in calcium and vitamin D. Other micronutrients that optimize bone health can be achieved by adopting a diet that is high in fruits and vegetables that increase the intake of magnesium, potassium, vitamin C, and vitamin K. Not only will it help strengthen your bones, but will help prevent diseases, damage, and fractures. 

 

September 21, 2022
Plantar Fasciitis: Causes, Symptoms, and Treatments

One of the most common causes of heel pain is plantar fasciitis. This inflammation affects a band of tissue that runs along the bottom of your foot, connecting the toes to the heel bone. Pain may decrease throughout the day but is typically more severe in the morning or after long periods of sitting. 

Causes of Plantar Fasciitis

Our body weight rests on our feet – heel, toe, heel, toe. As the foot bears weight, it flattens and puts pressure on the plantar fascia. The plantar fascia pulls on the band of tissue that attaches the toes to the heel. 

plantar fasciitis

If the foot is aligned, the pull does not cause problems. However, if the foot rolls outward at the ankle or the arch is not supported, there is an abnormal pull on the band of tissues, causing pain. 

Causes may include:

  • Lack of arch support
  • Weak ankles that roll
  • Increase in activities: running, tennis, soccer
  • Obesity
  • Poor flexibility
  • Standing for long periods of time
  • Wearing shoes with little support and little cushioning

Signs and Symptoms

When you have plantar fasciitis, it can feel like you have bruising or an ache in the bottom of your foot. The pain may be worse in the morning but will diminish as you walk and move around. It is common for pain to return if you spend too much time on your feet. If the nerve becomes swollen, pain can radiate to the ankle. 

Without treatment or proper care, the plantar fascia may eventually tear. This torn area becomes filled with calcium, creating a heel spur. The foot can feel warm, tender, and swollen. 

Plantar Fasciitis Treatments

Treatment options vary depending on the patient and the severity of their pain. Often, treatments are focused on reducing inflammation and pain. This can be through applying ice to the affected area. Physical therapy techniques, such as stretching and increasing range of motion, are helpful in reducing pain and preventing further injury. 

Other treatment options include: 

  • Rest – Taking a break from weight-bearing activities can reduce your pain. Elevating your foot when sitting reduces swelling. 
  • Orthotic shoe inserts – Use shoe inserts to reduce excess motion and to decrease strain on the plantar fascia. 
  • Splinting at night – wearing a splint at night keeps the plantar fascia stretched while you sleep to prevent pain in the morning. 

Ignoring foot pain can lead to ankle, hip, or back pain, so it’s important to see a physician if you suffer from plantar fasciitis or other foot pain. 

Contact the team at Progressive Pain to learn more about treatment offerings for plantar fasciitis.

 

 

 

 

 

 

 

September 13, 2022
What are the Best Ways to Reduce Neck Pain?

Neck pain is a result of weakened muscles due to poor posture. The CDC reports that nearly 20% of people have experienced neck pain in the last three months,  which is no surprise since we constantly gaze into our computers and look down at smartphones. 

older man with neck pain

Ways to Reduce Neck Pain

Everyday life can be hard on the muscles in your neck. Muscles get tired from misuse and that can cause the joints to become stiff. The joint will often catch on something, pulling a muscle or pinching a nerve causing instant pain and muscle spasms. 

5 Ways to Relieve Neck Pain

Stretch Often

Employ proper stretching techniques to help relieve strain on your muscles. Here are some stretches you can do at home or at work when your neck feels stiff:

  • Roll your shoulders back 10 times
  • Bring your ear to your shoulder 10 times on both sides
  • Push your shoulder blades together 10 times. 

 

Stay Hydrated

Drinking water throughout the day is important to your overall health, but muscles and discs in the neck and back require a lot of water.  Spinal discs are roughly 80% water at birth, and the ratio decreases throughout your life. Proper hydration may help reduce the risk of degeneration and help reduce neck pain. 

 

 Make Ergonomic Adjustments

Adjust the position of your computer so you can see it without having to look down. Instead of looking down at your phone or tablet, hold your device at a higher level or prop it up at a 45-degree angle to help reduce strain on the muscles in your neck. Take frequent breaks from looking at screens. 

 

Take Magnesium

Magnesium aids in the contraction and relaxation of muscles, so increasing your magnesium intake may help avoid pain. Fruits, vegetables, and whole grains are good sources of magnesium and can also be absorbed through your skin by taking an Epsom salt bath or applying magnesium oil after a warm shower. 

 

Keep Moving

Reversing poor posture is tricky, so frequently moving and taking breaks from sitting helps reduce pain and muscle strains. If you sit at a desk for work, adjust positions in your chair and be careful not to sit for long periods without getting up to move and walk. 

 

You can do small things at home, at work, or on the go that help decrease your risk of chronic neck pain. If the pain worsens, it is important to speak to your doctor at Progressive Pain so they can help determine the underlying cause of the pain. 

 

September 7, 2022
What You Need to Know About Knee Pain: Causes and Treatments

Knee pain is a common condition that affects people of all ages. It can be acute or chronic pain, depending on the cause. 

Knee pain may be the result of a medical condition or an injury. Minor pain typically responds well to at-home methods of treatments; however, in more serious cases, your physician may recommend interventional procedures. 

Causes of Knee Pain

arthritis pain in knee

What You Need to Know About Knee Pain?

The causes of knee pain can be divided into three major categories: acute, chronic/overuse, and medical. 

Acute knee pain encompasses most injuries such as ligament, meniscal, and broken bones. A direct hit to the bones in the knee can cause the bones to break. Knee fractures are painful and can interfere with the way the knee functions, especially when the kneecap is fractured.  

The meniscus, cartilage that acts as the shock absorbers between the bones in the knee, can become injured if twisted while bearing weight.

ACL tears are a common injury to athletes. The ACL is one four ligaments that connects the shinbone to the thigh bone. Injury is often caused by a quick stop and change of direction like in basketball or soccer. 

Chronic knee pain, or overuse causes include things like osteoarthritis, tendonitis, and chronic inflammation. Age often contributes to chronic knee pain, as general wear-and-tear on the joints can damage bone and cartilage. 

Runners and cyclists often suffer from patellar tendinitis, an inflammation of the tendons which connect the kneecap to the shinbone. It is caused by repetitive motion and by causing stress under the kneecap. 

Medical conditions which cause knee pain include gout, autoimmune diseases, and even other mechanical issues. Autoimmune diseases cause inflammation throughout the body, affecting any joint. Gout is a type of arthritis that typically affects the foot, however it can affect other body parts. Flare up can cause severe pain. 

When other body parts, such as the foot or hip, are damaged, patients often compensate by walking differently or shifting weight. An altered gait can put more stress on the knee joint.  

Treatment Options for Knee Pain

Treatments will vary depending on how severe your pain is and the root cause of your pain. 

Medications

In some cases, medication will be prescribed to treat the underlying cause of your pain. These medications are often a form of anti-inflammatory medications to help reduce joint swelling and alleviate pain. If you use over-the-counter medications to regularly treat chronic pain, you should see a physician. 

Injections

Joint injections can be used to treat knee pain in certain situations. Corticosteroids reduce arthritis flare-ups and can provide relief for a few months. Platelet-Rich Plasma (PRP) is a concentration of growth factors that helps reduce inflammation and promote healing using the body’s natural abilities. 

Physical Therapy

Strengthening muscles that surround the knee can help stabilize the joints, reducing pain. Depending on the condition cause you pain, your physician may recommend physical therapy. Exercises can correct movements that affect your knees and teach good techniques for daily life as well as activities and sports. 

Learning to improve flexibility and balance are also important to improving chronic knee pain. 

Living with knee pain doesn’t have to prevent you from doing what you love. If you suffer from chronic knee pain, contact the team at Progressive Pain today.