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12 best yoga poses to strengthen bones

<p><em>A rehabilitation doctor and yogi of 50 years says your yoga practise is doing way more than centring your mind and opening your joints.</em></p> <p>If you’re like many yoga lovers, you appreciate how this one physical activity can be so beneficial, while simultaneously so gentle. Few other practises stretch your body, calm your mind or help regulate vitals, such as your heart rate and blood pressure, in quite the way a regular yoga session can do.</p> <p>Researcher and rehabilitation doctor, Dr Loren Fishman has also been a practitioner of yoga for 50 years and is the creator of ‘the Fishman method’ of yoga for osteoporosis. In a conversation with Reader’s Digest, Dr Fishman points out that for all its advantages, yoga can also provide a powerful boost to your long-term bone density. In particular, Dr Fishman published 12 yoga poses in Orthopedic Nursing that are particularly great for strengthening your bones.</p> <p>Of these 12 poses Dr Fishman says: “They all work by putting pressure on the bones of sufficient magnitude and duration.” He says this can “stimulate the osteoblasts to make more bone”, thanks to their placement of “maximum torque, compression or pressure” on particular body parts, as outlined below.</p> <p>So, while a good yoga session is a helpful tool to help you get through the week, its effects are longer-lasting than you realised.</p> <p>Keep reading for the 12 best yoga poses to strengthen your bones. (“With all poses, remember not to round the spine as you go into and out of the poses, and within the poses themselves,” Dr Fishman advises.)</p> <p><em>Whether you’re a yoga beginner or expert, it’s important you have the right mat. <a href="https://gaiam.innovations.com.au/p/gaiam-yoga/mats?affiliate=GAIAM60" target="_blank" rel="noopener">Check out these mats from Gaiam.</a> </em></p> <p><strong>1. Tree pose (Vriksasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/1-yoga-tree-pose-GettyImages-1094418370-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Tree pose has a special way of calling you to stillness. Dr Fishman says tree pose also adds pressure that can strengthen the upper femur and hip. He adds that a study at the University of Southern California (USC) showed a 60 per cent increase in pressure, even with the foot placed three-quarters down the calf.</p> <p>Dr Fishman says tree pose is “also extremely valuable for improving balance and avoiding falls,” although he reminds us that the raised foot should always go above or below the knee – never directly on the knee joint.</p> <p><strong>2. Triangle pose (Trikonasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/2-yoga-triangle-pose-GettyImages-1317111194-Jvedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Triangle pose “puts torque on the lumbar spine, the neck of the femur, the hips and ribs,” Dr Fishman says, adding that this is another pose that will help improve balance.</p> <p><em>Look and feel the part in these <a href="https://gaiam.innovations.com.au/p/gaiam-apparel/apparel?affiliate=GAIAM60" target="_blank" rel="noopener">comfortable yoga clothes from Gaiam</a>.</em></p> <p><strong>3. Reverse Triangle Pose (Parivrtta Trikonasan) </strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/3-yoga-reverse-triangle-pose-GettyImages-1154825406-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Dr Fishman says great pressures develop on the proximal femurs (very top of the femur bone that connects with the hip joint) in this pose, as well as the hip and lower back. Reverse triangle also puts helpful pressure in the ribs and wrists and is “a very powerful balance-improver.”</p> <p><strong>4. Warrior 2 (Virabhadrasana II)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/4-yoga-warrior-pose-GettyImages-1291770866-Jvedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>“Fabulous mechanical disadvantage means great pressure on the entire forward (bent leg) femur,” Dr Fishman says of full warrior pose. He explains that “the straight leg’s rotation works on the head of femur and hip,” helping to strengthen the upper leg and hip. This is yet another pose that he says helps with balance.</p> <p><strong>5. Side angle pose (Parsvakonasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/5-yoga-side-angle-pose-GettyImages-1355155879-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Another boon for balance, Dr Fishman says side angle pose torques the lower back and the top of the femur – all good things – and stimulates the bone-making cells of the hip, too.</p> <p><em>Keep your workout going with this <a href="https://gaiam.innovations.com.au/p/gaiam-wellness/restore-massage/27-73270-gaiam-performance-no-knots-massage-ball?affiliate=GAIAM60" target="_blank" rel="noopener">no-knots massage ball from Gaiam</a> – perfect for releasing tension and relieving stiffness.</em></p> <p><strong>6. Locust pose (Salabhasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/6-yoga-locus-pose-GettyImages-840155180-Jvedit-1280.jpg" alt="" /></strong></p> <p>Locust pose “raises pressures, which stimulate bone-making in the posterior elements of the spine,” Dr Fishman says, while it also helps balance some the forward focus on the ribs of the earlier poses. Locust pose also strengthens extensor muscles of the back to improve posture and reverse curvature of the spine in the upper back, which can lead to fractures.</p> <p><strong>7. Bridge pose (Setu Bandhasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/7-yoga-bridge-pose-GettyImages-470128454-Jvedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Dr Fishman says bridge pose can help strengthen the ribs and lower regions of the spine.</p> <p><strong>8. Reclining hand to big toe (Supta Padangusthasana I)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/8-yoga-hamstring-stretch-GettyImages-1281872287-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Also known to be a good hamstring stretch, this pose facilitates “extreme pressure brought to bear on relevant sections” of the femur, hip, pelvis (specifically the sitz bones) and spine.</p> <p>Seated versions of this and the following pose offer less intensity, but Dr Fishman cautions for both: “The seated versions have the potential to be dangerous. Keep the spine straight and against the back of the chair. Do not round the back.”</p> <p><strong>9. Supine hand to big toe 2 (Supta Padangusthasana II)</strong></p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/9-yoga-stretch-GettyImages-637025028-Jvedit-1280.jpg" alt="" width="1280" height="720" /></p> <p>In the side extension variation of this pose, there is “extreme pressure brought to bear” on the upper femur, hip, pubis, ribs, and spine, he says.</p> <p><strong>10. Straight-legged twist (Marichyasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/10-yoga-twist-GettyImages-1248883385-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>This “puts great pressure” on the sitz bones and pelvis, as well as “great but safe pressure” on the spine.</p> <p><strong>11. Bent-leg twist (Matsyendrasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/11-yoga-twist-bent-leg-GettyImages-1133155224-JVedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>The bent-leg twist “puts great pressure” on the upper femur and pelvis, plus “great but safe pressure” on the vertebra. Dr Fishman suggests you should hug the leg to ensure a straight spine.</p> <p><em>Staying hydrated during your yoga session is vital to maintain muscle health. <a href="https://gaiam.innovations.com.au/p/takeya/water-bottles-actives-range?affiliate=GAIAM60" target="_blank" rel="noopener">Check out these insulated stainless-steel water bottles</a> designed for every kind of workout. </em></p> <p><strong>12. Corpse pose (Savasana)</strong></p> <p><strong><img src="https://oversixtydev.blob.core.windows.net/media/2024/04/12-yoga-GettyImages-1301651925-Jvedit-1280.jpg" alt="" width="1280" height="720" /></strong></p> <p>Truthfully, Dr Fishman says, Savasana is “of little value for the bones per se, but truly important at the end of the session for mental and general physiological health.” That’s good enough for us.</p> <p><em><span id="docs-internal-guid-68140ce3-7fff-bd62-dea6-7b47a6dfe42b">Written by Jennifer Huizen and Kristine Gasbarre. This article first appeared in <a href="https://www.readersdigest.com.au/healthsmart/12-best-yoga-poses-to-strengthen-bones" target="_blank" rel="noopener">Reader’s Digest</a>. </span></em></p> <p><em>Image: Getty Images</em></p>

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Sore joints now it’s getting cold? It’s tempting to be less active – but doing more could help you feel better

<p><a href="https://theconversation.com/profiles/charlotte-ganderton-1170940">Charlotte Ganderton</a>, <em><a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em>; <a href="https://theconversation.com/profiles/inge-gnatt-1425767">Inge Gnatt</a>, <em><a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a></em>, and <a href="https://theconversation.com/profiles/matthew-king-1177304">Matthew King</a>, <em><a href="https://theconversation.com/institutions/la-trobe-university-842">La Trobe University</a></em></p> <p><a href="https://www.health.gov.au/topics/chronic-conditions/what-were-doing-about-chronic-conditions/what-were-doing-about-musculoskeletal-conditions#:%7E:text=In%20Australia%3A,stiff%2C%20painful%2C%20swollen%20or%20deformed">One in three</a> Australians has a musculoskeletal condition involving joint pain, and the most common cause is arthritis. Around <a href="https://arthritisaustralia.com.au/1in7witharthritis/">3.6 million</a> Australians have arthritis and this is projected to rise to <a href="https://www.arthritiswa.org.au/arthritis/australians-in-the-dark-with-arthritis-one-of-our-most-prevalent-and-costly-diseases/#:%7E:text=Arthritis%20is%20a%20leading%20cause,to%205.4%20million%20by%202030">5.4 million by 2030</a>.</p> <p>For some people with joint pain, cold weather <a href="https://doi.org/10.1186/1471-2474-15-66">seems to make it worse</a>. But temperature <a href="https://doi.org/10.1016/S0304-3959(99)00010-X">is just one factor</a> impacting perceptions of <a href="https://doi.org/10.1097/j.pain.0000000000001776">greater pain</a> during winter. Other factors include those we have some level of influence over, including <a href="https://link.springer.com/article/10.1007/s00702-019-02067-z">sleep</a>, <a href="https://link.springer.com/article/10.1007/s00702-019-02067-z">behavioural patterns, mood</a> and <a href="https://link.springer.com/content/pdf/10.1038/s41598-019-44664-8.pdf">physical activity</a>. Emerging research suggests greater pain levels in winter may also be related to a person’s <a href="https://doi.org/10.1371/journal.pone.0216902">perception of the weather</a>, lack of <a href="https://doi.org/10.1016/j.sjpain.2010.05.030">vitamin D</a> and <a href="https://doi.org/10.1093/rheumatology/kel414">fluctuations in their disease</a>.</p> <p><a href="https://doi.org/10.1002/msc.1191">Physical activity</a> is one of the best treatments to increase function, strength and mobility – and improve quality of life. It also <a href="https://doi.org/10.1002/msc.1191">promotes</a> mental and physical health and <a href="https://www.sciencedirect.com/science/article/pii/S1466853X21000304?via%3Dihub">reduces the risk</a> of other chronic diseases.</p> <p>But pain can be a barrier to exercise and activities you’d usually do. So what can you do about it?</p> <h2>Our brain tries to protect us</h2> <p>When it comes to pain, our brain is very protective: it’s like an inbuilt alarm system and can warn us about impending danger or harm that has occurred so we can respond.</p> <p>But it’s not always a reliable indicator of actual damage or trauma to the skin, muscle or bone, even when it feels like it is. In some instances, this warning system can become unhelpful by setting off “false alarms”.</p> <p>Joint pain and stiffness can also appear to worsen during colder weather, prompting <a href="https://doi.org/10.1177/26335565221100172">fears</a> we could <a href="https://doi.org/10.1002/jor.25151">make it worse</a> if we undertake or overdo movement. This <a href="https://doi.org/10.1016/j.jbspin.2017.07.007">can result in</a> people avoiding physical activity – even when it would be beneficial – which can worsen the pain.</p> <h2>We tend to exercise less when it’s cold</h2> <p>Seasons <a href="https://doi.org/10.1016/j.jshs.2016.07.007">affect</a> how much physical activity we get. Summer months bring warmer weather, longer daylight hours and people get outdoors more. Warmer weather also tends to elicit a positive outlook, a lift in mood and burst of physical activity to fulfil New Year’s resolutions.</p> <p>Cooler months can mean a decline in physical activity and more time being cosy indoors. A reduction in movement and less exposure to light may evoke higher levels of joint pain and can be associated with a reduction in our overall sense of well-being and mood.</p> <p>This can create a cycle where symptoms worsen over time.</p> <figure class="align-center "><img src="https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px" srcset="https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=1 600w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=2 1200w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=600&amp;h=400&amp;fit=crop&amp;dpr=3 1800w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=1 754w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=30&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=2 1508w, https://images.theconversation.com/files/526947/original/file-20230518-19-gzmuv8.jpg?ixlib=rb-1.1.0&amp;q=15&amp;auto=format&amp;w=754&amp;h=503&amp;fit=crop&amp;dpr=3 2262w" alt="Older woman exercises with weights" /><figcaption></figcaption>But with the right knowledge and support, people <a href="https://doi.org/10.1080/08870446.2022.2126473">can remain engaged in an active lifestyle</a> especially when it’s aligned to personal values and goals. Health professionals such as physiotherapists and GPs can assess any concerns and provide strategies that are right for you.</figure> <h2>How to motivate yourself to stay active in winter</h2> <p>When looking for an approach to help you stay active during the cooler months and beyond, it can be helpful to become aware of the many <a href="https://doi.org/10.1002/msc.1191">interconnected factors</a> that impact you. They include:</p> <ul> <li>biological (your genes, other illnesses you have)</li> <li>psychological (how you think, feel and behave)</li> <li>social (your relationships and social support).</li> </ul> <p>Starting with the end goal in mind can be beneficial, but this can feel overwhelming. Try creating smaller, achievable steps to help get you there, like climbing a ladder. For example, park a short distance from the shops and increase this incrementally to increase your exercise tolerance.</p> <p>A little bit each day can often be less tolling on your body than a big effort once a week.</p> <p>Create goals that are personally meaningful and encourage you to celebrate success along the way (for example, catching up with friends or a healthy snack). Then, as you climb your “ladder”, one rung at a time, you will likely feel more motivated to continue.</p> <p>If you’re not sure where to start, talk to a friend or health provider to help you determine what is realistic and right for your situation. That way you can <a href="https://doi.org/10.1002/msc.1191">work towards your goals in a safe, non-threatening environment</a> and avoid developing fear and avoidance. They can also help you establish goals that align with your aspirations and pain experience.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/200911/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em>Image credit: Shutterstock</em></p> <p><a href="https://theconversation.com/profiles/charlotte-ganderton-1170940">Charlotte Ganderton</a>, Senior Lecturer (Physiotherapy), <em><a href="https://theconversation.com/institutions/rmit-university-1063">RMIT University</a></em>; <a href="https://theconversation.com/profiles/inge-gnatt-1425767">Inge Gnatt</a>, Lecturer (Psychology), Provisional Psychologist, <em><a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a></em>, and <a href="https://theconversation.com/profiles/matthew-king-1177304">Matthew King</a>, Lecturer, Research Fellow, and Physiotherapist, <em><a href="https://theconversation.com/institutions/la-trobe-university-842">La Trobe University</a></em></p> <p>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/sore-joints-now-its-getting-cold-its-tempting-to-be-less-active-but-doing-more-could-help-you-feel-better-200911">original article</a>.</p>

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Royals release extraordinary joint statement

<p>Buckingham palace has released a rare statement to condemn the BBC's new documentary about the royal family, saying the claims the show made are "overblown and unfounded".</p> <p>The extraordinary joint statement from Buckingham Palace, Kensington Palace and Clarence House was aired during the two-part series titled <em>Princes and the Press</em>, which details how Prince Harry and Prince William have been treated by the media.</p> <p>The royal family was reportedly furious when they were not given the chance to vet the documentary before it aired, and issued a blistering statement to the BBC ahead of the broadcast.</p> <p>"A free, responsible and open Press is of vital importance to a healthy democracy," the joint statement read.</p> <p>"However, too often overblown and unfounded claims from unnamed sources are presented as facts and it is disappointing when anyone, including the BBC, gives them credibility."</p> <p>The first episode of the series aired on Monday night and featured Omid Scobie, a journalist who co-authored Meghan Markle and Prince Harry's unofficial autobiography <em>Finding Freedom</em>.</p> <p>Scobie claimed that unfavourable stories about the Duke and Duchess of Sussex has been vetted by members of the royal household, while journalist Dan Wootton said officials "behind the scenes" has reached out to press amid growing frustrations with Harry and Meghan's behaviour.</p> <p>"There were some people who felt [Meghan] needed to be put in her place," Scobie said during the documentary.</p> <p>"I think by leaking a negative story, that's punishment."</p> <p>The documentary also discussed rumours of "competitiveness" between members of the royal family, and aired reports of Meghan's alleged "bullying" while in the palace.</p> <p>Jenny Afia, a lawyer who had previously worked with Meghan, denied reports that the Duchess was "difficult" to work with.</p> <p>"Those stories were false. This narrative that no one can work with the Duchess of Sussex that she was too difficult, demanding a boss, and that everyone had to leave is just not true," she said.</p> <p>It has been reported that officials at the BBC refused to allow Buckingham Palace advance footage of the first episode of the documentary, in order to eliminate any chance of censorship.</p> <p><em>Image credits: Getty Images</em></p>

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What’s happening when our joints crack?

<div> <div class="copy"> <p><span style="font-family: inherit;">We’ve all had the experience of standing up and hearing a loud pop in our back or hip, or trying to tiptoe through the house only to have our foot make a cracking sound each time we take a step. So what’s happening in our joints when this happens, and is it a bad sign?</span></p> <p>What if we purposefully crack our knuckles? Will we get arthritis like our parents used to tell us?</p> <p>The noise we hear when our joints pop is likely to be due to movement of the tendon over bone. Tendons attach muscles to bones and are a bit like elastic bands that stretch over joints. It is thought tendons can make a popping noise when they move quickly across a joint.</p> <p>When a joint moves, the position of the tendon changes relative to the joint. Sometimes the tendon will shift its position slightly, causing it to make that popping sound as it snaps back to its normal place. This noise is quite normal whether it’s loud or soft, or happens frequently or not.</p> <p>The chronic degeneration of joint cartilage, known as osteoarthritis, leads to stiffness and reduced mobility of the joint. When this cartilage is damaged the surfaces of the bones rub against each other during movement, causing pain.</p> <p>Many factors contribute to arthritis, and people experience joint pain for many possible reasons, including genetics, age, weight and previous injury.</p> <p>Several causes of osteoarthritis have been identified and preventative strategies need to be developed. But, as far as the question of a causal link between joint cracking and osteoarthritis, there doesn’t appear to be any compelling evidence.</p> <p>If you’ve experienced any pain or swelling of the joint when it cracks, this should be assessed by a doctor as there may be abnormalities in the joint structures such as loose cartilage or an injury to ligaments. If the joint locks or gets stuck when it cracks this may also be an indication of an underlying problem and should also be assessed by a doctor.</p> <h2>Is cracking my knuckles bad for me?</h2> <p>Knuckle cracking is a habitual behaviour involving manipulation of the finger joints. For a long time, it has been suggested cracking your knuckles will increase the likelihood of developing arthritis later in life. Although this idea has persisted across generations, only in recent decades has any research looked scientifically at the question of the consequences of knuckle cracking.</p> <p>Synovial fluid is a substance found in the cavities of joints. It has a consistency similar to egg white and its purpose is to lubricate the joint to reduce friction during movement.</p> <p><a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1129752/" target="_blank">Early research suggested</a> when the joint is extended the pressure within the joint is greatly reduced, causing gases dissolved in the synovial fluid to form microscopic bubbles or cavities. Eventually, joint fluid rushes into the areas of low pressure and the larger bubbles collapse, or pop, producing that familiar sound.</p> <p>In 2015, <a rel="noopener" href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0119470" target="_blank">a group of researchers from Canada</a> used magnetic resonance imaging (MRI) to investigate the mechanisms of knuckle cracking. They concluded knuckle cracking occurs as a result of formation of space in the synovial fluid in the form of bubbles rather than the collapse of the bubbles due to synovial fluid rapidly filling the space, debunking the previously held notion.</p> <p>Donald L. Unger was a medical doctor who was curious about the long-term effects of knuckle cracking, so he cracked the knuckles of one hand only for 60 years. He found there was no difference in the amount of arthritis between his hands at the end of this time.</p> <p>There has been some formal research on the topic. An <a rel="noopener" href="http://ard.bmj.com/content/49/5/308" target="_blank">early paper from 1990</a> found cracking the knuckles over a long period was associated with swelling and reduced grip strength in some people. However, the authors found no difference in arthritis of the hands between people who habitually cracked their knuckles and those who didn’t.</p> <p>A <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pubmed/21383216" target="_blank">2011 study</a> assessed radiographs of people, aged 50 to 89 years, according to the frequency of their knuckle-cracking behaviour. Again, the prevalence of osteoarthritis of the hands was similar between people who cracked their knuckles often and those who did so rarely.</p> <p>So knuckle cracking doesn’t cause any harm and equally has no apparent benefit. To quote a <a rel="noopener" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1129752/" target="_blank">study</a> on habitual knuckle cracking:</p> <p>The chief morbid consequence of knuckle cracking would appear to be its annoying effect on the observer.</p> <p><a rel="noopener" href="https://theconversation.com/profiles/andrew-lavender-219133" target="_blank"></a><em>Image credit: Shutterstock</em></p> </div> <div id="contributors"> <p><em>This article was originally published on <a rel="noopener" href="https://cosmosmagazine.com/science/biology/whats-happening-when-our-joints-crack-and-is-it-bad/" target="_blank">cosmosmagazine.com</a> and was written by The Conversation.</em></p> </div> </div>

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Do joint and muscle aches get worse in the cold?

<p>The winter chill is often associated with an increase in aches and pains for many older people, particularly in the joints, but also in the muscles. Some <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Strusberg+I+Mendelberg">recent studies</a> have shown an increase in general aches and pain in older men and women, and in particular a correlation between joint pain and weather conditions in patients with <a href="https://www.ncbi.nlm.nih.gov/pubmed/27633622">rheumatoid arthritis</a> or <a href="https://www.ncbi.nlm.nih.gov/pubmed/26329341">osteoarthritis</a>.</p> <p>For those without these conditions, any experience of pain with cold or wet weather may be related to changes in physical activity and diet.</p> <p><strong>How does the cold affect our muscles and joints?</strong></p> <p>In investigating a link between weather and joint pain, <a href="https://www.ncbi.nlm.nih.gov/pubmed/11838853">studies have examined</a> temperature, barometric pressure, precipitation, humidity and sunshine for their links to pain. The results are somewhat inconclusive because they vary greatly. This is largely because pain is subjective and it’s difficult to isolate a particular cause.</p> <p>Other factors like exercise, mood and diet also have an influence on pain perception. <a href="https://www.ncbi.nlm.nih.gov/pubmed/19714599">Some research focused on the idea</a> that atmospheric pressure may have the greatest effect. This is because there are gasses and fluids within joints, and if atmospheric pressure reduces, these gasses and fluids might expand, putting pressure on surrounding nerves causing pain. But this has not been shown clearly.</p> <p>A <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Savage+rheumatoid+arthritis+pain+2015">recent study found</a> the combination of temperature, sunlight exposure and humidity correlates with joint pain in patients with rheumatoid arthritis. But the authors were quick to point out the variability in pain perception and other factors, like exercise and diet, means a clear link still can’t be drawn with confidence.</p> <p><strong>How we can prevent aches in winter</strong></p> <p>There are some things that can help reduce pain during the colder months.</p> <p><strong>Exercise</strong>: joint pain is <a href="https://www.ncbi.nlm.nih.gov/pubmed/28355375">often associated with excess weight</a>, so a weight-loss exercise program will help to take the pressure off the joints. Exercise also helps to improve metabolism and blood flow through muscles and joints, which can reduce inflammation, stiffness and pain.</p> <p>Many people tend to be more active in the warmer months when the weather is pleasant and it’s comfortable to be outside. It’s important to continue exercise into winter as a reduction in physical activity in winter for more than two weeks <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Colliander+detraining">results in loss of muscle strength</a> and mass as well as reduced bone density. Being inactive for long periods can lead to a gain in fat mass and overall body weight which puts <a href="https://www.ncbi.nlm.nih.gov/pubmed/28142365">excess pressure on joints that can lead to injury</a>.</p> <p>Movements that include large muscles of the legs, arms and torso such as squats, sit-ups and push-ups can be done in a fairly small space, and so are ideal inside during winter. Resistance exercise of this type is important for muscle and bone strength. Like muscles, bones adapt to the stimulus of repeated load bearing making them stronger and less prone to injury. This is <a href="https://www.ncbi.nlm.nih.gov/pubmed/?term=Beavers+Martin+CHnge+bone+mineral+density+2017">particularly important</a> for older individuals.</p> <p>This doesn’t mean you need to go to a gym and lift heavy weights, although you may consider joining a gym for individual or group exercise sessions. You can get enough stimulation for maintenance of muscle and bone strength through daily tasks and home workouts.</p> <p><strong>Vitamin D</strong>: exercising regularly can help to reduce symptoms in the long term, and getting outdoors for longer periods more often provides <a href="https://www.ncbi.nlm.nih.gov/pubmed/27258303">vitamin D for healthier bones and joints</a>.</p> <p>When daylight hours are limited, vitamin D supplements are a good way to continue to get the benefits of this vitamin, which has an important role in bone mineralisation, muscle function and nerve growth. Studies have found daily supplementation with vitamin D <a href="https://www.ncbi.nlm.nih.gov/pubmed/22592290">reduces the risk of bone fracture</a> and improves muscle strength for older people.</p> <p>It’s recommended adults get at least 200 to 600 international units (IU) of Vitamin D daily if they’re getting some exposure to sunlight most days. It’s not easy to get vitamin D through diet, but in a country like Australia, where sunlight is available even in winter, this presents less of a problem than for people living in regions that have limited sunlight in winter.</p> <p>The best foods for vitamin D include fatty fish like sardines, mackerel and herring, milk, margarine and vitamin D-fortified soy drinks. But it’s important to remember dietary sources alone are not sufficient to provide enough vitamin D. Sunlight is an important source and supplementation should be considered for those who have limited exposure to the sun in winter.</p> <p><strong>Glucosamine and chondroitin</strong>: glucosamine and chondroitin sulphate help to provide nourishment to cartilage to improve joint function. They make movement of the joint smoother by <a href="https://www.ncbi.nlm.nih.gov/pubmed/26881338">reducing the friction produced</a> between the articulating surfaces of the bones. Crustaceans provide a good source of glucosamine, while chondroitin sulphate can be obtained from cartilage of animal bones. Supplementation of these is <a href="https://www.ncbi.nlm.nih.gov/pubmed/26881338">prescribed for patients</a> with osteoarthritis to help restore cartilage.</p> <p><strong>Heat therapy</strong>: heat therapy can help greatly when you do have pain. Warm baths or showers, particularly in the morning <a href="https://www.ncbi.nlm.nih.gov/pubmed/27403866">can make a big difference</a> to the level of pain and stiffness. Warming the body increases elasticity of the tissue and improves blood flow making movement easier. It also activates neural pathways that <a href="http://www.tandfonline.com/doi/full/10.1080/00325481.2015.992719">reduce the brain’s perception of pain</a>.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/81260/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/andrew-lavender-219133">Andrew Lavender</a>, Lecturer, School of Physiotherapy and Exercise Science, <a href="https://theconversation.com/institutions/curtin-university-873">Curtin University</a></em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/health-check-do-joint-and-muscle-aches-get-worse-in-the-cold-81260">original article</a>.</em></p>

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Curious kids: What does it mean to be double jointed?

<p><em>What does it mean to be double jointed? – Gen, aged 11, Melbourne, Australia.</em></p> <p>If you’re double jointed, it means you have a joint that can bend a lot more than in the average person. This has its upsides and downsides: apart from being a great party trick to show to friends, it might also mean you get injured more easily.</p> <p>To understand what it means to be double jointed, it’s helpful to know what a joint actually is and why we have joints. Let’s start with the basics: <a href="https://www.bbc.com/bitesize/guides/zq3sbk7/revision/3">a joint</a> is any place in your body where bones touch each other. As you have <a href="https://www.bbc.com/bitesize/guides/zpkq7ty/revision/1">more than 200 bones</a>, you have lots of joints too.</p> <p><strong>Being bendy</strong></p> <p>Since bones cannot bend, joints give us a way to move our body. Every joint is different, but most joints can only bend a certain amount. For example, your shoulder joint can swivel all the way around so you can move your arm in a circle, while the joints between the 26 bones in your foot only move a small amount.</p> <p>How much each joint can move depends on the shape of the two bones touching each other, and the way they are connected. To see how the shape of the bones makes a difference, you can try an experiment with two tennis balls.</p> <p>When you try to balance one ball on top of the other, the top ball will roll off easily. Now, try to balance one ball on the palm of your hand – the ball won’t roll off so easily now. And if you make your hand into a cup, and hold the ball in there, it probably won’t roll out at all.</p> <p>This shows that the shape of the bones matters, because it affects how much a joint can move. So joints with a cup-shaped bone will move a lot less than joints with two round bones. But it also shows that some joints are quite wobbly, and could be quite difficult to control.</p> <p><strong>Limited by ligaments</strong></p> <p>That’s where <a href="https://www.ncbi.nlm.nih.gov/books/NBK525790/">ligaments</a> give our joints extra support. A ligament is a bit like a string or a rubber band, that attaches to both of the bones in a joint, to keep them in the right place and stop you from bending the joint too much. That way, you don’t end up falling forward from your knees, or rolling sideways on your ankle.</p> <p>Working together, the bones and ligaments limit how much your joints can move. If you are double jointed, it might mean that the bones are round at the end, like two balls, or that the ligaments which help hold the bones in place are loose, or even absent.</p> <p>Being double jointed might mean you get injured more easily. For one thing, too much bending can <a href="https://bestpractice.bmj.com/topics/en-gb/583">dislocate a joint</a> – that means the bones in the joint don’t touch anymore, because the ligaments are too loose. Also, when a joint bends too much, the bones often get more wear and tear, which can cause pain.</p> <p>You might still be wondering why people call this being “double jointed” – after all, it’s not like the extra bendiness comes from having an extra joint. It actually just means that double jointed people are doubly bendy. That’s why it looks so odd: when you have a double jointed joint, you can bend it in directions and positions most other people can’t.</p> <p><em>Written by Marco Arkesteijn. Republished with permission of </em><a href="https://theconversation.com/curious-kids-what-does-it-mean-to-be-double-jointed-118703"><em>The Conversation</em></a><em>.</em></p>

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Easy yoga moves to help loosen up achy joints

<p><strong><em>Tracy Adshead is a yoga teacher specialising in yoga for seniors. She is passionate about bringing healing and healthy ageing to the community.</em></strong></p> <p>Gently mobilise stiff, achy joints with this sequence in which the joints of the body are rotated and moved systematically from the head to the toes.</p> <p>Yoga can help arthritis symptoms by relieving stiffness and alleviating the strain on your joints. With some types of arthritis (such as rheumatoid arthritis), joints tend to be stiffer in the morning. Waiting until later in the day allows your muscles and joints to loosen up. Only you can tell when yoga will feel the best for you. Pay attention to your body, and practice yoga at the time of day that feels most appropriate.</p> <p style="text-align: center;"><iframe width="560" height="315" src="https://www.youtube.com/embed/4435uTL7R5E" frameborder="0" allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen=""></iframe></p> <p>Follow Tracy on Facebook <span><a href="https://www.facebook.com/TracyChairYoga/">here</a></span>.</p>

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How to ease soreness after exercise

<p><em><strong>Brad McIntosh, a Doctor of Physiotherapy, shares his tips on decreasing inflammation and joint swelling caused by exercise.</strong></em></p> <p>As we get older, exercise remains important and vital to maintaining fitness, muscle mass and bone density. But as we age, so do our joints, and the weekly tennis match or Saturday morning walk can leave us swollen and in pain.</p> <p>Here are five things you can do to decrease inflammation and joint swelling caused by exercise:</p> <p><strong>1. Ice is nice</strong></p> <p>For quick pain relief, the best remedy lives in your freezer. Keep a gel cold pack or a bag of frozen peas or corn in the freezer so you always have quick relief on hand. Wrap the cold pack or frozen vegetables in a towel and apply to the painful joints for approximately 20 minutes. This can reduce swelling and ease the pain by numbing the nerves around the joint. </p> <p><strong>2. Shower power</strong></p> <p>The morning after exercise can be especially painful because as we age we experience a decline in tissue flexibility and joint mobility. Joint pain is increased when our muscles and tendons are stiff. Start your morning with a long, warm shower to increase blood circulation and relax muscles. Heat packs can also be used on isolated areas throughout the day.</p> <p><strong>3. Warm up, cool down</strong></p> <p>If you skip the stretch after exercise you’ll likely pay for it later. Tight muscles resulting from exercise will impact normal movement patterns and limit full joint movement. This can add extra pressure on your joints and lead to additional inflammation, resulting in more painful joints. Stretch out before and after physical activity to relax muscles and prevent increased joint pain from exercise.</p> <p><strong>4. Let’s get physical… therapy</strong></p> <p>If you’re experiencing pain that cannot be eased with ice or heat packs, it’s probably a good idea to go and see a professional. Physiotherapists are experts in human movement and can give you exercises, stretches and advice to help alleviate joint pain and increase movement and flexibility.</p> <p><strong>5. Get fishy</strong></p> <p>Omega-3 fatty acids, found in fish and fish oil capsules, helps to reduce inflammation and joint swelling. Fish also generally contains fewer calories than other meats, so try to combine fish such as salmon into your diet – or take a <strong><span style="text-decoration: underline;"><a href="https://www.blackmores.com.au/products/odourless-fish-oil-mini-caps">Blackmores Odourless Mini Fish Oil</a></span> </strong>daily to reap the health benefits without the fishy smell or aftertaste.</p> <p>Tell us in the comments below, how do you recover after a tough workout?</p>

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Top 10 tips to reduce joint pain and stiffness

<p><em><strong>Brad McIntosh, Physiotherapist at <span style="text-decoration: underline;"><a href="http://www.sydneyphysiosolutions.com.au/" target="_blank">Sydney Physio Solutions</a></span> shares his top tips for reducing joint pain and stiffness.</strong></em></p> <p>For most of us doing cartwheels and jumping rope are now just fond memories of a time when our bodies didn’t ache and creak with every step. However, joint pain, stiffness and a loss of mobility doesn’t have to be synonymous with growing older. Here are ten tips for reducing joint pain, stiffness, and increasing mobility.</p> <p><strong>1. Use it or lose it, baby</strong></p> <p>Half of all age-related changes to our muscles, bones and joints occur because they’re not being used. Lack of physical activity actually increases joint pain and stiffness. Exercise has been proven to maintain bone strength and joint flexibility, as well as strengthen muscles around joints.</p> <p><strong>2. Drop a few</strong></p> <p>Extra body weight can put more pressure on joints, particularly knees, hips and feet. Losing weight can reduce the stress on your joints, as well as increase mobility, minimise pain, and also prevent further damage to your joints.</p> <p><strong>3. Hot and cold</strong></p> <p>Start your morning with a long, hot shower or bath to increase blood circulation and loosen joints. For quick pain relief, apply a cold pack to the painful joints and reduce swelling.</p> <p><strong>4. Supplements</strong></p> <p>Supplements such as Blackmores <span style="text-decoration: underline;"><strong><a href="https://www.blackmores.com.au/products/glucosamine-1000" target="_blank">Glucosamine Sulfate Complex 1000</a></strong></span> may relieve joint pain, increase joint mobility, and reduce joint stiffness, caused by osteoarthritis.</p> <p><strong>5. Spice up your life</strong></p> <p>Turmeric, while also a staple in Indian recipes, contains a chemical called curcumin with anti-inflammatory properties, and may be able to reduce pain caused by arthritis.</p> <p><strong>6. Gone fishing</strong></p> <p><span style="text-decoration: underline;"><strong><a href="https://www.blackmores.com.au/products/odourless-fish-oil-mini-caps" target="_blank">Omega-3</a></strong></span> fatty acids found in fish, such as salmon, may help reduce joint pain and stiffness. </p> <p><strong>7. Say OM</strong></p> <p>Meditation and other relaxation activities and techniques can help reduce stress and, in turn, may help reduce pain from arthritis. Meditation can also help you better cope with joint pain. </p> <p><strong>8. Stick with tradition</strong></p> <p>Acupuncture is a traditional Chinese medical treatment that has been practiced for centuries, and is thought to reduce the pain of arthritis. If you’re brave enough to undergo this needle-treatment, be sure to go with an experienced and recommended acupuncturist!</p> <p><strong>9. Just keep swimming</strong></p> <p>Low impact exercise, such as swimming and water aerobics, is a fantastic way to stay active without adding weight and pressure to sore joints.</p> <p><strong>10. Stretch it out</strong></p> <p>Stretching is a fantastic way to help maintain joint flexibility. Try to practice balance and coordination stretches as this can also help to reduce the risk of falls.</p> <p>Would you add anything else on the list that has worked for you? Share your advice in the comments below. </p>

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5 ways to ease your dog’s joint pain this winter

<p><strong><em>Dr Felicia Tam is the resident PAW by Blackmores veterinarian. She has a four-year old ex-racing greyhound, called Nala and a five-year old rescue cat Cooper.</em></strong></p> <p>Like older humans, older dogs are more susceptible to suffer from arthritis or achy joints with a change in season, particularly in the cooler months. Regardless of age, breed or size, arthritis is a painful inflammatory condition which can affect every pet. Here are some easy ways to alleviate and ease joint pain for your furry friend over the winter.</p> <p><strong>1. Keep your pooch toasty</strong></p> <p>If your pooch has sore muscles, or a history of arthritis or reoccurring pains, it’s best to keep them as warm as possible (as some dogs do not tend to complain or show symptoms until the pain is quite severe).  By letting your pet experience colder environments, it may trigger an existing condition to flare up, which can be an avoidable painful experience for your dog. Invest in a woolly winter coat and waterproof gear to keep your pet comfortable, warm and dry in the cold and wet weather.</p> <p><strong>2. Get the body moving</strong></p> <p>Similar to humans, it’s not uncommon that in the winter months your pooch may lack motivation to leave the warm house for time outside, however it is important for their joints to encourage them to keep up with regular exercise. Get their bodies moving by taking your furry friend on gentle walks, which is great for dog’s cardiovascular fitness, as well for retaining supple joints without too much pressure.</p> <p><strong>3. Invest in a pet bed</strong></p> <p>Make sure your pooch has a cosy corner to cuddle up in as the temperature starts to drop. Dogs can endure the temperature drop, however the warmth of your dog can depend on their size, coat, breed and even age. To help hinder the winter chill, invest in a pet bed, an extra fleece blanket or elevate their bed to conserve heat, which may relieve achy joints and swelling – it will also make it easier for your pet to get moving after their rest.</p> <p><strong>4. Show off your dog’s waist Line</strong></p> <p>To help make sure that your pet enjoys a long and healthy life it is essential to ensure they are at optimal weight.  Make sure you’re doing your part by monitoring their food intake and ensuring they’re receiving correct nutritional requirements for dogs their size, age and breed. By being vigilant with their diet, it will allow your dog to be active with comfort, prevent early onset of age-related arthritis and to suffer less painful symptoms. A great way to monitor this is by splitting your dog’s meal into two meals with smaller portions, at both morning and night.</p> <p><strong>5. Natural joint health</strong></p> <p>There are a multitude of natural pain relief treatments available which can really make a huge difference to your pooch’s joint inflammation and arthritis pain. Try canine physiotherapy which will help to develop strength and mobility, to improve your pet’s quality of life.</p> <p><strong>Related links:</strong></p> <p><a href="/lifestyle/family-pets/2016/05/things-you-did-not-know-could-poison-your-pet/"><strong><em><span style="text-decoration: underline;">8 things you didn't know could poison your pet</span></em></strong></a></p> <p><a href="/lifestyle/family-pets/2014/09/9-foods-you-should-never-feed-your-pet/"><strong><em><span style="text-decoration: underline;">9 foods you should NEVER feed your pet</span></em></strong></a></p> <p><a href="/lifestyle/family-pets/2016/06/what-different-cat-meows-mean/"><strong><em><span style="text-decoration: underline;">Understanding your cat’s meow</span></em></strong></a></p>

Family & Pets

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Gentle yoga moves you can do in bed

<p><em><strong>Tracy Adshead, 54, is a yoga teacher specialising in yoga for seniors. Passionate about bringing healing and healthy ageing to the community, here she shares four simple moves to combat stiff muscles and joints you can do in the comfort of your own bed. </strong></em></p> <p>“I feel so much better!” is a common exclamation from many of my clients at the end of a chair yoga class but it’s usually followed by “tomorrow morning I’ll be stiff as a board”.  I’m often asked what yoga postures would be good to do in the morning to help with stiff joints and muscles – but I can go one better!  Here are some simple yoga postures to do in bed before you get up:</p> <ol> <li><strong>Leg lock</strong> – Draw your right knee up towards your chest, gently hold the knee here (don’t pull on it) and use the exhalation to consciously relax your left hip. Hold for 3 – 5 deep breaths. Repeat on the left leg.</li> <li><strong>Hip rotations</strong> – Drawing the right knee towards your chest again, place your right hand onto your knee and then begin to guide your right knee around in a circle. This will cause the hip joint to rotate. Move 5 – 7 times in a clockwise direction and then reverse the movement in an anti-clockwise direction 5 – 7 times. Repeat on the left leg.</li> <li><strong>Lower back</strong> – You can bring some gentle relief to your lower back by drawing both knees up into your chest, place one hand on each knee and then guide both knees around in a circle, do this as long as you like before reversing the movement. This will gently massage your lower back.</li> <li><strong>The whole body</strong> – Use the good old morning stretch! Take your arms over head as you inhale and press out through the heels, stretch the whole body. Exhale; release the arms down by your side. Repeat this 3 – 5 times before getting up. You’ll take in more oxygen and open up your lungs.</li> </ol> <p>You may be asking yourself this: What exactly is happening in the body with yoga that helps us to feel better? <br /> Yoga helps to attract synovial fluid into the joints, which is how your body hydrates the joints. It’s a clear slightly viscous fluid that delivers nutrients and oxygen.</p> <p>Keep all yoga movements gentle and relaxing, if you experience any discomfort or pain while doing these movements please see your doctor.</p> <p><strong>Related links:</strong></p> <p> </p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/mind/2016/01/older-generation-better-at-learning/">Older generations better at learning than everyone else</a></em></strong></span></p> <p> </p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/mind/2015/12/ways-to-make-today-great/">10 sure-fire ways to make today a great day</a></em></strong></span></p> <p> </p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/mind/2015/12/positive-thinking-and-mental-health/">Can positive thinking improve your mental health?</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="/travel/travel-tips/2015/12/6-details-fine-print-plane-tickets/"> </a></em></strong></span></p>

News

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A guide to the healthiest oils for better skin, joints and wellbeing

<p>We use oils in the kitchen every day but did you know that some oils can also be used to improve your health? From helping arthritis to easing seasonal allergies, here are the top oils to try for a healthier tomorrow. </p> <p><strong>For cardiovascular health</strong></p> <p>Pumpkin seed oil is packed with phytonutrients and healthy fats, making it an ideal oil for improving cardiovascular health. The deep green colour of the seeds is due to a high content of nutrients such as carotenoids lutein and zeaxanthin, as well as natural forms of vitamin e.</p> <p>Reap the benefits by replacing your regular salad dressing with pumpkin seed oil, and snack on natural pumpkin seeds in place of salted nuts.</p> <p><strong>For better skin</strong></p> <p>Flaxseed oil, also known as Linseed oil, is a great inside-out makeover for your complexion. In one study, women who took flaxseed oil daily for 12 weeks reported a significant decrease in skin sensitivity, roughness and scaling, while skin hydration and smoothness were increased.</p> <p>Opt for the oil, which is more concentrated than the seeds, and aim for about one teaspoon per day for optimal health benefits. Try mixing it into yogurt or create a homemade salad dressing.</p> <p><strong>For arthritis</strong></p> <p>Fish oil is perhaps one of the best researched health oils and its benefits are supported with a long list of clinical studies. Fish oil is taken from cold water fish, which are rich in unique fatty acids.</p> <p>The two types of omega-3 fatty acids found in fish oil are DHA and EPA. Both have been found to reduce inflammation, which causes swelling and pain.</p> <p>Arthritis Victoria recommends those with arthritis try a high dose of five to seven concentrated capsules per day to relieve joint stiffness and pain.</p> <p><strong>For seasonal allergies</strong></p> <p>Black seed oil is derived from cumin seeds and is prized for its medical properties in many countries. Traditionally, it was believed to be a go-to aid for many illnesses and ailments, but in recent years scientific research suggests it assists people with allergic respiratory systems, such as hay fever.</p> <p>This oil is best taken straight from the spoon and has a slight aniseed taste.</p> <p><strong>For digestive health</strong></p> <p>Peppermint oil has been used for generations as a health remedy and has about 20 clinical studies that supports its status as a super oil. Research shows it is a natural anti-spasmodic, improves digestion and also reduces symptoms such as bloating and gas.</p> <p>To introduce peppermint oil to your diet, opt for slow release capsule to avoid reflux.</p> <p><strong>Related links: </strong></p> <p><a href="http://www.oversixty.co.nz/health/body/2015/11/how-to-stay-asleep/"><span style="text-decoration: underline;"><em><strong>5 tips to stay asleep all night</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/health/body/2015/11/should-you-sleep-in-or-work-out/"><span style="text-decoration: underline;"><em><strong>Should you sleep in or exercise?</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/health/body/2015/11/healthy-foods-that-make-you-hungrier/"><span style="text-decoration: underline;"><em><strong>5 healthy foods that can make you hungrier</strong></em></span></a></p>

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Best foods to alleviate joint pain

<p>A poor diet, age, and genetics can cause all sorts of health concerns. One of those is cartilage cells breaking apart, clogging up the synovial fluid, and bringing on an inflammatory reaction resulting in joint pain. Have you been there? Well, you’re most definitely not alone. While your joints were built to withstand incredible forces, over time this strength can deteriorate. Fortunately, you can shore up your joint health with certain key foods.</p> <p><strong>Salmon</strong></p> <p>I am sure everyone is aware that this fish is a stellar source of omega-3 fats. What you might not know, however, is that studies with omega-3 supplementation show that this fat triggers a series of key reactions that lead to less joint inflammation, especially in those who suffer from arthritis. Research shows that people taking daily fish-oil supplements can typically decrease their use of non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. </p> <p><strong>Oranges</strong></p> <p>In a study, where subjects with osteoarthritic knee pain took a daily orange-peel extract for eight weeks, it was reported that there was a drop in knee pain and subjects had lower levels of an inflammatory compound than a placebo group. The effect was due to a bioflavonoid in citrus called nobiletin. Just make sure when you peel your oranges that leave the white fuzzy (albedo layer) on.</p> <p><strong>Turmeric</strong></p> <p>In a study on people with osteoarthritic knee pain, taking a turmeric extract for six weeks helped minimize discomfort as much as taking 800mg daily of ibuprofen. This is because turmeric is rich in a potent antioxidant called curcumin that can decrease the amount of inflammatory compounds in cartilage cells. Turmeric is a great addition to rice, beans and stir-frys.</p> <p><strong>Extra-virgin olive oil</strong></p> <p>In an eight-week study on rats, researchers from the University of Catania in Italy found those rats had significantly higher levels of lubricin, a protein in the synovial fluid that protects cartilage and serves as a lubricant, compared with animals fed a standard diet. </p> <p><strong>Kefir</strong></p> <p>This cultured milk supplies an array of healthy bacteria, including one strain called L. casei. In one study, participants were given a daily dose of L. casei for two months. At the end of the study, they had lower levels of inflammatory markers and less joint stiffness than a placebo group. Pour kefir over cereal or add to smoothies.</p>

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7 things you can do to keep your bones healthy

<p>As we get older, our bones become more fragile and prone to breakage. Otherwise known as osteoporosis, this condition is just one of those annoying but true facts that has more to do with our biology and the natural ageing process than anything else. While we can’t stop the decline from happening, there are a number of strategies you can use to help maintain good bone health.</p> <p><strong>1. Include calcium-rich foods in your diet</strong></p> <p>Ensuring you have enough calcium in your diet is extremely important for good bone health. Up until your 50s (for women) and your 70s (for men), 1000mg a day is sufficient. This increases to 1300mg a day when you reach the aforementioned ages. Calcium is found in a number of foods including dairy products, leafy greens and fermented soy based foods like tofu. You can also take a supplement, like Caltrate, to help up your levels.</p> <p><strong>2. Enjoy some vitamin D</strong></p> <p>To absorb enough calcium, your body needs adequate levels of Vitamin D. While foods like egg yolks, oily fish and fortified cereals and breads contain base levels of this vitamin, getting your daily allocation of sunshine can also help boost vitamin D levels quickly and effectively. With the New Zealnd sun being as strong as it is, a few minutes of exposure per day in summer and a couple of hours, spread over a week, in winter, to get our Vitamin D requirement.</p> <p><strong>3. Maintain a balanced diet</strong></p> <p>A balanced diet has benefits for your entire body, including your bones. A diet heavy in protein, especially the processed variety, can deplete calcium levels. Enjoying healthy proteins alongside good fats and carbohydrates in the best way to ensure your body is getting what it needs.</p> <p><strong>3. Quit smoking</strong></p> <p>If you needed another reason to quit smoking, this is it! The more you smoke, the more likely you are to develop osteoporosis. Speak to your doctor about strategies for helping you quit the habit ASAP.</p> <p><strong>4. Reduce your salt intake</strong></p> <p>Salt is thought to speed up the body’s loss of calcium, so limiting your consumption is key. Australian adults should consume no more than 4g of salt per day. Processed and packaged foods are usually the worst offenders when it comes to salt levels so try and avoid eating them regularly and check out the nutrition labels carefully.</p> <p><strong>5. Stay active</strong></p> <p>Gentle exercise is essential for healthy bones. Weight bearing exercises are especially good for maintaining bone density so try and include walking, strength training, tennis, golf and dancing based activities in your week.</p> <p><strong>6. Watch your drinking habits</strong></p> <p>Certain drinks like tea, coffee and soft drinks can inhibit how much calcium you absorb, causing bones to weaken. Try to stick to a low to moderate intake and up your water consumption.</p> <p><strong>7. Maintain a healthy weight</strong></p> <p>Rapid weight loss won’t do your bones any favours. A healthy diet coupled with regular exercise is the best way to lose or maintain your weight and will often have the longest lasting results. </p>

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