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Healthy Joints Month
 
May is National Arthritis and Osteoporosis Awareness Month. Below are some interesting facts about these conditions, the impact they have on the human body and how small changes can help you manage it.  

The Facts on Men's Health and Mortality
Men die at a higher rate than women from the top 10 causes of death.  These include, heart disease, metabolic disease, cancer and injuries.  In fact, men account for 92% of all workplace deaths.  One of the causes of these enormous differences is that women are almost 100% more likely to visit a doctor annually for preventive services and examinations.  Men are also at greater risk for infection and immune system failure due to their lower levels of infection fighting t-cells.  This is one of the reasons that centenarian women outnumber centenarian men 8 to 1 .

 

Role of Diet & Exercise in Osteoporosis 
Even though osteoporosis seems like a freight train bearing towards anyone with a medical condition, there are lifestyle changes you can make that may reduce the risk of osteoporosis

What can you do to protect your bones?
*Get enough calcium and vitamin D and eat a well balanced diet.
*Engage in regular exercise.
*Eat foods that are good for bone health such low fat dairy products, fatty fish, fruits and vegetables.
*Avoid smoking and limit alcohol to 2-3 drinks per day

Examples of Bone Healthy Exercise
 *Weight bearing cardiovascular exercises
  * Strength training exercises
*Posture exercises
* Balance exercises




Examples of Bone Healthy Foods
* Low fat dairy products
*Calcium and vitamin D fortified foods
* Salmon, mackerel, tuna & shrimp
* Leafy greens
*Soy beans, t omatoes, peppers, broccoli, Brussel sprouts
* Raisins, oranges, grapefruits, strawberries, pineapple





5 Things You Should Know About Arthritis
Arthritis is such a common term that most people believe they know the definition but the term arthritis actually applies to a wide variety of conditions. The 2 most common forms are osteoarthritis, which is a breakdown of joint cartilage over time, and rheumatoid arthritis, an autoimmune disorder that leads to inflammation of the tissue lining the joints.  Here are 5 facts about arthritis that may surprise you. 

1) 1 in 5 adults have some form of arthritis
2) Common symptoms include: joint pain, swelling, morning stiffness, warm or hot joints, reduced movement of the joint and fatigue.
3) 60% of people who develop arthritis are women
4) 300,000 children are affected by juvenile arthritis
5) Arthritis costs over $128 billion dollars annually in the U.S. 

Eat The Pain Away
Arthritis, like many other diseases and conditions, has a relationship with everything you put into your body, especially food.  Below is a brief list of foods that are helpful for anyone suffering from arthritis and a few foods to avoid according to arthritis.org 

Best Foods For Arthritis
1. Fish - omega 3 rich fish like salmon or mackerel
2. Soy beans - also high in omega 3 but loaded with protein and fiber
3. Olive or walnut oil- full of heart healthy fats
4. Cherries - packed with anthocyanins which are natural anti-inflammatory producers
5. Low fat dairy - increased calcium and vitamin D will help those bones
6. Broccoli - a big vitamin K and C food that also has some calcium
7. Green tea - contains polyphenols which are antioxidants that aid in inflammation
8. Citrus fruits- rich in vitamin C that can slow progression of osteoarthritis
9. Whole grains- shown to lower levels of a protein that is a marker for inflammation and heart disease
10. Beans- different kinds have different nutrient values but all are a great source of protein to help build muscle
11. Nuts- another protein packed food rich in other nutrients

Foods To Avoid
1. Sugar- shown to release cytokines which trigger inflammation
2. Saturated fats- increase fat tissue inflammation which worsens arthritis symptoms
3. Trans fats- hydrogenated oils especially lead to systematic inflammation in the body
4. Omega 6- a necessary component for growth, excess leads to inflammation, commonly found in corn and vegetable oil or mayonnaise
5. Refined carbohydrates- the leading cause of obesity and inflammation stimulation
6. MSG- found in overly-processed foods and can lead to chronic inflammation
7. Aspartame- an artificial sweetener that's found in over 4000 products
8. Alcohol- the burden this places on the liver can cause inflammation 

11 Tips To Soothe Achy Joints
Achy, tired joints are symptoms of both osteoporosis and  arthritis , the main themes of this month's newsletter.  Luckily, both of those conditions have shown improvement through regular physical activity.  Below are just a few tips from prevention.com that may aid those symptoms:


1.  Warm up thoroughly before exercising
2.  Learn to foam roll to loosen up the fascia surrounding the muscle
3.  Change your workout routine frequently to avoid overuse
4.  Find the right cardio for your joints, some walk while others like to swim or bike
5.  Alternate between upper and lower body exercises
6.  Take time to stretch afterwards to ease the soreness
7.  Use devices to modify painful positions like push-ups
8.  Utilize proper form, especially when squatting
9.  Limit range of motion to where you are comfortable
10.  Include some form of yoga or P ilates
11.  Swimming and working out in water provides little to no joint impact


Exercises For Joint Health
Whether you are dealing with arthritis or osteoporosis, exercise is always something that can help.  Of course, the last thing you want to do when you are uncomfortable, achy or in pain is exercise.  Good news is that you don't need to go out and run a marathon to get the benefits exercise provides.  Below are exercises that can help:
  1. Swimming- the lowest form of impact and the water helps stretch and sooth
  2. Strength training- stronger muscles take the strain off painful joints
  3. Walking - low impact and can be done in done in as little as 10 minute increments
  4. Bike riding- the smooth motion of pedaling minimizes the impact put on joints
  5. Yoga/Tai Chi- improves balance and helps reduce fall risks
  6. Pilates- core strengthening  will also help reduce back pain 
  7. Lifestyle exercise - gardening, cleaning, parking the car a little further away, dancing and in general just moving more can be just as helpful as a formal exercise session.



Sample Day of a Diet for Osteoporosis
Food can play an important role in managing  osteoporosis.  As part of Synergy's nutrition program we offer meal plans that are geared towards osteoporosis prevention.  Below is a sample day for an individual on this meal plan.

Breakfast
Cereal w/ sliced banana, walnuts, flaxseed & milk

AM Snack
Grapes

Lunch
Tossed salad (spinach, carrots, turkey, edamama & tomato) with oil/vinegar dressing

PM Snack
Almonds & an orange

Dinner
Grilled chicken with baked potato (topped w/ no trans-fat butter) & arugula, broccoli, kale salad (oil/vinegar dressing) 

Evening Snack
Almond milk smoothie with strawberries

 
Synergy Fitness and Wellness has launched a new mobile and cloud based application for all your nutritional needs!
Features:
* Personalized mobile & web account
* Customized meal plans
* Ability to export grocery lists directly from your meal plan
* Log eating and exercise
* Exchange foods to fit your preferences
 
Contact Us For More Information
1777 Hamburg Turnpike, Suite 303 
Wayne, NJ 07470
 

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1777 Hamburg Turnpike, Suite 303
Wayne, NJ 07470
973-339-9787
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