Health Essentials
Make living with arthritis bearable
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Arthritis, word cloud concept on white background.
We will limit our discussion of arthritis to osteoarthritis, which is the breakdown of the smooth hyaline cartilage inside the joint. Without a smooth articulating surface, movement in or around the joint becomes painful. It is commonly referred to as the “wear-and-tear” joint because it is often seen in the weight-bearing joints such as the knees, hips, ankles and spine, but may again be present in our fingers and toes. It is the commonest form of arthritis. The condition progresses slowly. The use of medication, weight loss and gentle exercise is often very helpful in its management.
It is usually associated with:
- Ageing joints
- Previous injury
- And obesity among others
In addition to pain, osteoarthritis may be associated with stiffness of joints, especially in the morning, and it may make movement difficult. I have not yet come across an authentic osteoarthritis diet, but in general, dietary modifications to reduce weight may improve the symptoms such as pain and stiffness.
The discomfort associated with arthritis may make us dread certain activities, however, following the guidelines below may help us get by.
- Make a car ride enjoyable
- To get into the car, back into the seat, and then swing in the legs. Do the opposite to get out. These movements will at least reduce the excruciating pain you feel. You will have challenges if the car seat is so high such as in large SUVs.
- What you wear on your feet makes a difference
- Contrary to public opinion, extremely flat footwear may not be your best bet. Get something with a little elevation, preferably wedge shaped. Cushioning of the sole may also give you some comfort. Try walking in shoes or slippers and pick the most comfortable one for you.
- Shopping/marketing may be a drain – GET HELP!
- Carrying loads may mean painkillers and excruciating pain for days to come. The walk during marketing is good but do get help in carrying your load.
- Squat instead of bending at the waist
- Bending at the waist to pick up things or for any reason is criminal, instead squat. I agree that squatting may also put a strain on the knees and pain for those with arthritis of the knee but it is a better alternative. You may ask for help or use a stool.
- Sitting need not be a torture
- Avoid low, soft cushioned chairs, you may struggle to get up. Make firm dining-table height chairs your preference. Avoid sitting for long periods at a time. Stretching out after a maximum of an hour and a half of sitting should be helpful.
- Definitely sleep on a firm surface (not a rock-hard mattress please)
- Even the stairs can be friendly
- Many people with arthritis of the knees hate to use the stairs but we can reduce the discomfort by following the rule “Up with the good and Down with the bad”. Simply put, when climbing stairs, lead with the good (or better) leg and lead with the bad one when descending.
- Handrails can be helpful when we lean on them since that takes off some of our weight but be sure they are safe, otherwise do not lest you fall. If it’s a public handrail do clean (sanitise) your hands afterwards.
- Give sore joints a warm treat
- A warm bath or warm compress can sooth your aching joints. If you have severe arthritis then it may be time to switch from a bath tub to a shower where you may sit or have bars to hold onto. This reduces your risk of falling.
- Movement is your best prescription
- This may sound counter-intuitive but moving often reduces the stiffness and pain in the long-run. It plays a role in your weight loss goal. So do not sit or lie in bed for hours on end because of arthritis, GET MOVING.
- Non-weight-bearing activities such as swimming, water exercise, and stationary biking are the best choices, but if you do not have access to any of these, do not despair. Start walking for very short distances and take a rest even if it means after every minute. We will gradually reach our realistic goal.
Don’t ‘make’ pain; always follow sound movement techniques. Listen to your body. If you hurt, don’t quit; just back off! I am sure you appreciate by now that once osteoarthritis joins you at the dining table, the wear and tear caused is likely to stick with your body all the way into the coffin. Learn to manage it appropriately.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Mobissel
(dressel@healthessentialsgh.com)
*Dr Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week –“Obesity accelerates the damage to diseased weight-bearing joints; thus a programme of increased physical activity in combination with limiting the intake of food can help facilitate the goal of losing fat.”
By Dr. Kojo Cobba Essel
Reference:
- Fitness Therapy 3rd Edition. Dr Karl Knopf, EdD.
- Unravelling the Essentials of Health & Wealth; Dr Kojo Cobba Essel
It appears I am stuck in sleep mode; last week we discussed sleep hygiene and now it’s napping. Could it be my brain doing its best to make me understand it needs more sleep?
Many of us developed a love for afternoon naps while in school because it was mandatory to “sleep” after lunch. It may have been a luxury to get restful sleep in one’s junior years but our brains got the message: sleep after lunch to get a boost in energy to prepare you for the rest of the day.
As the years rolled by sleeping after lunch, for instance, has become a mirage but everyone loves a “power nap”. The French do a great job when it comes to their afternoon break.
If you enjoy your naps, you may have experienced that feeling of extending your sleep once you go beyond half an hour. It’s that feeling of no turning back. On the other hand, if you nap for just about 30 minutes you seem to have a new lease of energy.
I love naps whenever I get a chance to squeeze one in, but school had siestas that lasted about an hour so sometimes I love to revisit the days of old. A new research finding is, however, about to trample on that glorious time spent hitting on the snooze button and being at peace with the sheets, chair or even bench or floor in some instances.
We all appreciate that getting enough sleep is key to good health but this study suggests that long daytime naps may not be in your best interest.
The researchers found that long naps in excess of 40 minutes and excessive daytime sleepiness were associated with an increased risk for conditions such as high blood pressure, diabetes, obesity and high cholesterol; collectively referred to as metabolic syndrome.
The research showed that people who napped for less than 40 minutes were not at increased risk for metabolic syndrome. In fact, those who napped less than 30 minutes had a slight decrease in risk.
The findings seem to point accusing fingers at those of us who nap for over 40 minutes; that is when the problems seem to begin. I am sure you can confidently guess what happens when people nap for over 90 minutes; the risk of developing metabolic syndrome increased by as much as 50%.
“The review also found that napping for more than an hour or being overly tired during the day were both linked with a 50 percent higher risk for type 2 diabetes.”
“However, the study only found an association between these factors, and did not prove that excessive sleepiness and long naps actually cause metabolic syndrome or diabetes.”
Is it possible that those of us who nap for long periods of time also avoid physical activity and probably over-indulge in comfort foods, hence increasing the risk for these lifestyle diseases?
One thing is certain, you cannot go wrong with a short nap; it can be extremely satisfying. So while the scientists continue to explain and maybe confirm these findings, let us limit our naps to 30 minutes. If you have extra time take a walk or get some work done.
This may be a reminder that too much of even a good thing may be harmful. Sleeping has great benefits including reducing our risks for developing heart and blood vessel diseases such as stroke, it improves our immunity and also enhances our performance in all spheres of life.
Just as sleeping in excess of 9 hours at a time has been linked with bad outcomes, excessive daytime napping is now getting its “day in court”. Moderation in all things must be key!!
A nap is essential for every individual
A 20-minute nap in the early afternoon may:
• Ease your stress
• Sharpen your memory
• Help you react faster
• Improve your job performance
• Boost your energy
• Lift your mood
• Make you more alert
How long did you nap today?
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERY DAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Medics Clinic
(dressel@healthessentialsgh.com)
Dr. Essel is a medical doctor with a keen interest in Life Style Medicine, holds an MBA and is an ISSA Specialist in exercise therapy, fitness nutrition and corrective exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “Sleep is an important component of our healthy lifestyle, as well as diet and exercise,” says Dr. Tomohide Yamada. “Short naps might have a beneficial effect on our health, but we don’t yet know the strength of that effect or the mechanism by which it works.”
References:
- WebMD News from HealthDay by Robert Preidt
- Extract from “The Importance of Obtaining Adequate Sleep” by Dr. Obo Addy
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Sleep comes in different shades. There are those who sleep pretty and hardly move an inch in bed. Then we have those who are virtually at war when in bed and may turn a whole 360 degrees several times in the land of the unknown. Woe betide you if you find yourself in the same “sleep ring” with such a fighter. The most “decorated” ones bring music to sleep and the noise that exudes from their throats, nostrils and mouth could compete with any orchestra except that harmony is often thrown to the wind; those of us who belong to this category know ourselves.
Inspite of all the above, when I am hard pressed to pick one thing that has the greatest impact on one’s health, I will say SLEEP reigns. Too many challenges spring up when we fail to get enough sleep and it’s no wonder that at the doctor’s office we hear many complaints of not being able to sleep.
Most of the time the solution is not in popping pills but the Sleep Hygiene Tips below will go a long way to make a difference in your sleep and subsequently your health.
Sleep hygiene tips
- Create darkness in the room
- Sleep is easier when your room is dark. A bright room may be a challenge especially if you already have a bunter with sleep.
- Have a Regular sleep plan
- Keep to the safe time you go to bed and also time you wake up. Regularity is key.
- Ensure room is cool and well ventilated
- An extremely hot or cold room may keep you awake just tossing and turning. A nice breeze makes sleep even better.
- Wind down or unplug about an hour to bedtime
- Rushing throughout the day and then diving into bed may not be the best remedy for sleep. Slow down, start putting off lights, stop working and maybe spend about 5 minutes meditating or speaking to God.
- Avoid phones, laptops, work in bed/bedroom
- These have no business in your sleep area and should not be in your bed for sure. The glare from lights, the vibrations or sounds from messages and even calls may keep you awake and give you a nightmare with your eyes wide open.
- Exercise
- Exercise and laugh and you will be preparing yourself for a sound sleep. You may exercise anytime of the day but when you struggle a lot with sleep the ideal time may be four to six hours before bedtime. Exercising an hour or two before you sleep may rather keep you alert and awake.
- Watch your food intake; don’t overeat, avoid spicy food and lots of oil
- Gluttony is definitely “sinful” and one of the instant punishments is discomfort and difficulty sleeping. A full stomach at bedtime makes one wish for daybreak. The spices can also cause havoc especially when eaten late. That heartburn will wake you up and keep you sitting and cursing all night.
- Watch what you drink; stimulants may affect your sleep e.g. caffeine, fizzy drinks, alcohol and energy drinks
- If you have trouble with sleep or you do not want your sleep to be disturbed in any way, avoid these 4 clear hours or more before sleep time. ACOHOL deceives you into thinking you will sleep only to wake up early, feeling unrested or making dashes to the washroom.
- Discuss with your doctor when to take some of your prescribed medication
- Sometimes some medications we are on may cause us to wake up several times to urinate and should preferably be taken much earlier in the day. Others keep us alert over several hours.
- Writing your TO DO LIST for the next day relaxes the brain
- The brain sometimes will keep “working” in an attempt not to forget what you need to do the following day. Hack your brain by writing down or typing out your To Do List for the following day and you will be blessed with good sleep.
- Get professional care to diagnose and manage medical conditions
- Sometimes it’s a medical condition that is directly or indirectly depriving us of good sleep and our health professional can help us find and treat this so we can once more enjoy the bliss of the Lotus Eaters. Maybe it could be a medication that is just not right for you.
Popping pills to sleep in most cases will not solve the challenge and should never be our first line of correcting our sleep wars. Adopt these hygiene tips today even if you sleep well and your health will be on the right path. Not even the decorated bedroom trumpeter or the sleep fighter can take your sleep away from you.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/Medics Clinic
(www.healthessentialsgh.com)
*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “ A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
SKIP THE QUEUE, TAP THE NEWS
You can now read the Ghanaian Times and The Spectator newspapers from the comfort of your device via TimesNewsPlus.
Join our WhatsApp Channel: https://whatsapp.com/channel/0029VbBElzjInlqHhl1aTU27
