Why Women Are More Likely Than Men to Develop Arthritis

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Symptoms of arthritis include pain or tenderness, swelling, warmth and redness in the joints as well as stiffness and difficulty using or moving a joint. The hands and feet are affected first, but as the disease progresses, those symptoms may spread to the knees, elbows, hips and shoulders (Source: Arthritis Foundation).

More than 100 different diseases fall under the term arthritis, the two most common being Osteoarthritis (OA) and Rheumatoid Arthritis (RA). OA is a degenerative joint
disease that is caused by cartilage loss in a joint, while RA is an autoimmune disorder that causes chronic inflammation in joints and other body parts including eyes, lungs, skin, blood, the heart and nerves. Other common forms of arthritis are Juvenile Arthritis (JA), which affects approximately 300,000 children under age 16, and Lupus, also an autoimmune disease affecting many organs including the joints.

Although arthritis forms vary, their sufferers are very similar. According to the CDC, about 1 in 4 women have been diagnosed with arthritis compared to about 1 in 5 men. Of the approximately 27 million Americans with OA, roughly 60% are female (Source: Everyday Health). That percentage increases exponentially after age 55, most likely due to menopause. RA affects 3 times as many women as men whereas Lupus affects 9 times as many women (Source: Well).

So, why are women more susceptible to arthritis than men? It could come down to these four reasons.

  1. Biology: Namely the way a woman’s body is structured. Women are designed to give birth. Consequently, their joints are more elastic than men’s, making them more prone to injury and more likely to develop arthritis. Also, according to Everyday Health, because women’s hips are wider than their knees, their knee joints aren’t aligned as straight as men’s. This poor alignment can cause uneven stress on them, leading to OA later in life.
  2. Hormones: While the female hormone estrogen may protect cartilage from inflammation, after menopause, when estrogen levels decrease, women lose that protection and may actually have a higher risk of developing OA. Experts think there is a link between estrogen and OA, but the relationship is inconclusive.
  3. Genetics: OA may run in families, especially among females. Particularly, hand and knee OA have been found to have specific genetic links.
  4. Weight: This is one risk factor you can control! According to Arthritis-Health, body weight has a direct correlation to the development and progression of joint degeneration. Statistically, more women are obese than men, and because obesity is the most significant predictor for OA, obese women are at a higher risk of developing the disease.

It may seem like you have no control over whether you develop arthritis or not, but that’s not true. Even though your biology, hormones and genetics are fixed, your weight is not. There are a few things women can do to prevent arthritis. First, maintain a healthy weight by eating primarily fruits and vegetables, lean proteins, whole grains and low fat dairy. Excess weight stresses joints causing cartilage to break down more quickly. So, losing extra pounds will decrease inflammation and slow joint degeneration. Secondly, stop smoking. Smoking increases the risk of both OA and RA because it damages blood vessels and rapidly deteriorates cartilage in joints. Third, exercise regularly. Strength training, yoga, Tai-Chi, swimming and water aerobics are all excellent for arthritis. Finally, minimize joint strain at work by taking breaks from repetitive motions and make changes to your work environment to reduce pressure on the joints like using a swivel chair or a sit/stand desk setup.

At present there is no cure for arthritis, but an early diagnosis and treatment plan can minimize joint damage and pain. Seek medical help immediately if you suffer from any arthritic symptoms.

Tips to Improve Your Posture at Work

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Poor workplace posture is a major cause of back pain and stress, and it can lead to repetitive strain injuries. If left untreated, bad posture can adversely affect your health, morale and work productivity.

Let’s start out by defining posture. Posture is the position in which you hold your body against the forces of gravity during standing or sitting. Good posture is not intuitive. Instead, you must train your body to sit, stand and walk in ways that place the least amount of stress on your muscles and ligaments (Source: The Physiocompany).

Because most people spend their workday in a seated position, here are some tips to help you maintain good posture as you sit:

  1. Adjust the height of your chair so the height is just higher than your knee.
  2. Tilt the seat of your chair slightly forwards to rotate your pelvis so your spine stays neutral.
  3. Sit back into your chair so it can support your back and spine.
  4. Keep your feet flat on the floor. Do not cross your legs.
  5. Move your chair closer to your desk so you are not stretching your upper body forwards.
  6. Keep your head directly above your shoulders.
  7. Pull back your shoulder blades to avoid slouching.
  8. Use a lumbar support pillow to relieve lower back pain.
  9. Engage lower abdominals by pulling the belly button into the spine.
  10. Get up and move around every 30 minutes to prevent muscle stiffness.

Good posture takes some practice, so be patient with yourself. Take a moment to jot down the posture tips on a Post-It note and attach it to your computer monitor. Studies show that it takes 30 days to establish a new habit, so get started today. If you still have persistent pain after taking steps to improve your posture, contact your primary care physician for an appointment (Source: Spine Health).

Are E-Readers Right for You?

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There is one more decision that you need to make, and that is, what type of medium you will use to read your book. You have the choice of a traditional printed book, an audio book or an e-reader like the Amazon Kindle or the Barnes and Noble Nook.

You have likely heard differing opinions on e-readers. Some people rave about e-readers because such a small, portable device can hold the equivalent of a huge stack of novels. What convenience! Others warn that digital reading devices such as Kindles and Nooks are bad for your vision and can cause eye strain.

It’s true that digital devices are getting a bad reputation these days, but the problem is not so much with the device itself as with overuse of the device. Smart phones, tablets, televisions and computer screens emit blue light — high-frequency light waves that penetrate deep into the eyes and can cause eye damage over time. Kindles and Nooks are digital devices, but they differ from smartphones and tablets in two ways:

  • Backlighting: An e-reader is sensitive to the amount of light in the environment and it will increase contrast accordingly.
  • eInk: This special display mimics the look of printed paper.

These two features can minimize eye strain, especially for individuals with poor vision. If you suffer from eye conditions such as cataracts, glaucoma, diabetic retinopathy or macular degeneration, an e-reader can make a significant difference in the clarity of letters and words. Ultimately, it will be your decision whether you prefer to read a book the old-fashioned way or with an e-reader. No matter what you choose, remember the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something at least 20 feet away. That will help keep your eyes comfortable in any reading situation.

Is It Time to Talk to Your Adult Children About Colon Cancer?

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In fact, young-onset colon cancer incidence is increasing in individuals under the age of 50. If you’ve never had the conversation with your kids about colon cancer prevention and awareness, now is the time.

It’s very likely that you may not know how or when to bring up the subject, or even what to say. After all, colon cancer and colonoscopies are not exactly dinner table conversation. We couldn’t agree more, so choose a setting that is comfortable for everyone. You could consider a family walk, a cup of coffee at the kitchen table, or a trip to your local park.

Once you’ve chosen the setting, you need to think of how you will present your message. Remember, your goal is to inform and encourage. It might help to begin with a few facts to inform your kids about the prevalence of young-onset colon cancer. You could read these facts or make them into a game of True or False (and by the way, all of these statements are true!).

  1. About 10% of colon cancer cases are diagnosed in people under the age of 50.
  2. Rates of colon cancer incidence and mortality are increasing among the young but are decreasing in those over age 50.
  3. Rates of young-onset rectal cancer are twice as high as the rate of young-onset colon cancer.
  4. Common symptoms of colon cancer include abdominal cramping, changes in bowel habits, narrow stools, blood in the stool, anemia, fatigue and vomiting. However, symptoms often do not appear in the early stages of the disease.
  5. Physician-related delays such as missed symptoms or misdiagnosis occurs in 15-50% of young-onset colon cancer cases.
  6. Family history plays a larger role in colon cancer development than previously thought.
  7. Even though young-onset colon cancer is on the rise, colon cancer screening is not recommended until the age of 50 unless an individual has specific risk factors such as family history, inflammatory bowel disease or genetic syndromes.

After you share the facts, you need to tell them what to do. Encourage your children to speak up if they sense that something is wrong and to make an appointment with their doctor. If they don’t have a GI specialists, we can help them find a good one in their area. Early diagnosis means early intervention, and colon cancer is over 90% treatable when diagnosed in the early stages (Source: Colon Cancer Alliance).

Talking colon cancer could feel embarrassing, but a few awkward minutes equips your kids with knowledge that could save their lives. Once you’ve finished your conversation, end the evening with something fun like going out for ice cream or a game of bowling– and give yourself a gold star for being a great parent!

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Are Your Eyes Protected During Your Favorite Hobbies?

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Just as each hobby requires its own supplies, such as a fishing pole, whittling knife, needle and thread or lawn tools, most hobbies also require specific eye protection. Your eyesight is an invaluable resource and a precious gift, so take precautions to protect your vision while you engage in your hobby.

Safety Glasses

A quality pair of safety glasses is necessary for keeping flying objects out of your eyes. When you are casting out your fishing line, your eyes are vulnerable to the barbed hooks on the end of the line. Similarly, during woodworking, your vision could be damaged if bits of sawdust or debris are flung into your eyes. Protect your eyes with safety glasses made of durable polycarbonate. The lenses of safety glasses wrap around the eyes to protect your peripheral vision, and many designs have shields that protect above the eyes as well.

Reading Glasses

Sewing can be an incredibly relaxing hobby, but it can be stressful and exhausting if your eyes are strained. Threading needles or doing beadwork is tedious and can cause headaches, eye pain, red eye and eye irritation. A good pair of reading glasses or a magnifying glass can help you see more clearly so your eyes are not overworked. It is also important to use bright lighting when sewing or crafting because this decreases eye strain as well.

100% UVA/UVB-Protecting Sunglasses

Before you step into your flower bed or vegetable garden to weed, water or harvest, put on a pair of shades. Sunglasses are essential for protecting your eyes from harmful ultraviolet rays that can cause oxidative damage and speed the development of cataracts and macular degeneration. Purchase sunglasses that offer 100% UVA and UVB protection so you can prevent eye damage.

Wearing proper eye protection ensures you can keep doing those meaningful hobbies that will give you pleasure for years to come. The final step in protecting your vision is to make yearly appointments with your eye doctor for up-to-date information regarding your eye health.

Rise in Colon Cancer Rates and Why Prevention Really Matters

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Colon cancer is even preventable with regular colonoscopies, but studies have found that up to one-third of men and women who are eligible for screening are opting out of routine colonoscopies.

As colon cancer awareness has increased over the past decade, colon cancer incidence among adults between the ages of 50 and 75 have decreased overall. However, colon cancer incidence and mortality is still affecting lower socioeconomic areas of the United States at an alarming rate. Individuals who lack sufficient income are at the highest risk for being uninsured or underinsured, and they are also more likely to be obese, smoke and live a sedentary lifestyle.

Colon cancer incidence is also increasing in younger individuals under the age of 50. Because the U.S. Preventative Task Force Services recommends colon cancer screening beginning at the age of 50, young-onset colon cancer is often not diagnosed until it is in an advanced stage, and is therefore more difficult to treat. Common symptoms of colon
cancer including abdominal pain, changes in bathroom habits and blood in the stool do not appear in the early stages of disease, and these symptoms are more often ignored by younger people.

The best way to lower colon cancer incidence is by screening every eligible individual beginning at the age of 50 (or 45 if you are African American or exhibit other risk factors for colon cancer). In a colonoscopy, your doctor will use a colonoscope to inspect your entire colon for abnormalities and polyps. If any polyps are discovered during the exam, they can be removed before they can develop into cancer.

Although colonoscopy is the gold standard for colon cancer screening, there are many other methods that can also detect colon disease. These include fecal occult blood testing, fecal immunochemical testing, CT colonography, flexible sigmoidoscopy, and double contrast barium enema. Talk to your doctor about what screening method is best for you, and get screened today!

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Protect Your Body from Tennis Injuries

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Here are some common injuries and ways to prevent them:

Shoulder Injury

Weakness in the rotator cuff muscles can cause irritation and inflammation in the shoulder area. Try flexing and extending the wrist against light resistance using an exercise band. Do these exercises three to four times per week.

Stress Fractures

When you increase training too rapidly, you are at risk for a stress fracture. When your muscles fatigue, it puts additional stress on the bone. If the bone cannot adjust quickly enough, it can crack. Stress fractures are often in the tibia, fibula or foot. Strength and endurance training and wearing proper footwear can prevent stress fractures from occurring.

Muscle Strains

Quick, sudden moves can cause muscle strains. These usually occur due to improper warm up or lack of stretching. Before going out on the court, warm up by doing a slow jog, jumping jacks or riding a bike at low intensity. You should also take time to stretch your shoulders, hamstrings and quadriceps. Moving stretches are best, so try swinging your arms in a circular motion and swinging your legs forward and backward. Each stretch should last at least 30 seconds or more.

Tennis Elbow

This is probably the most common injury in tennis, and it is caused by overuse of the muscles that extend the wrist or bend it backwards. Prevent tennis elbow by strengthening the muscles in the arm and wrist, and always doing a warm-up routine before playing.

If you continue to experience pain when you play tennis, talk to your doctor about your concerns. Never ignore pain or tenderness, as this could increase the severity of injury.

The Right Footwear for Minimizing Joint Pain

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Nearly 40 million people in the United States have arthritis, a degenerative condition that affects the joints. Arthritis gradually wears away joint cartilage, allowing the bones to painfully rub against one another. Nearly any joint can be affected by arthritis, but it is most commonly seen in the weight-bearing joints such as the spine, hips, knees and feet.

There are several treatments that can help minimize arthritic joint pain, and choosing proper footwear is one of them. Use these criteria when shopping for your next pair of shoes to help alleviate sore joints:

Firm Midsoles

Shoes with firm midsoles counteract overpronation, the tendency to roll the foot inward when walking. This rotation places undue stress on the knees, which can be particularly problematic for arthritis sufferers. If you are unsure whether or not you overpronate, take a look at the soles on an old pair of shoes you own. Overpronators will have excessive wear on the inner sides of their soles.

Cushioning

Shoes that are well-cushioned aren’t just more comfortable; they are an excellent option for relieving joint pain. Cushioned shoes act as shock absorbers, which can prevent impact from traveling to the knees.

Athletic Features

Running shoes are often the best shoes for arthritis patients because they are specifically designed to be supportive and comfortable. Look for features like firm heel cups, arch supports and medial posts.

Corrective Inserts

For additional balance, support and control, you may need to add corrective inserts to your new pair of shoes. Ask your doctor what type of inserts he or she recommends for your particular joint issues (Source: EverydayHealth).

In addition to choosing the right pair of shoes, you should also avoid certain types of footwear that can aggravate joint pain. These include:

  • Flip-flops
  • High heels
  • Flats
  • Strappy sandals
  • Boots

Wearing proper footwear is an important part of keeping joints healthy and pain free. The next time you go shopping for a new pair of shoes, look for features that will give you the perfect combination of structure, support and comfort. Your feet (and your other joints) will thank you!

Activewear Dos and Don’ts for Heartburn Sufferers

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If recent fashion trends have taught us one thing, it’s that yoga pants are no longer just for the yoga studio. Activewear, also affectionately known as “athleisure,” soared in popularity in 2015 with a 16 percent increase in sales. Activewear has an estimated market size of $44 billion in the United States alone, and these numbers are expected to reach $83 billion by the year 2020 (Source: Forbes).

Heartburn sufferers often find that their symptoms are triggered or worsened by tight clothing. Elastic waistbands, snug-fitting tops and restrictive shapewear can place unnecessary pressure on the midsection and encourage stomach acid to escape through the lower esophageal sphincter. Once this stomach acid reaches the esophagus, it can aggravate the delicate esophageal tissues and cause that burning sensation known as heartburn.

Not all activewear is off limits for heartburn sufferers, but there are certain clothing items you’ll want to avoid. Here are some of the worst offenders and some fashionable heartburn-friendly alternatives:

  • Active Bottoms with Snug Waistbands or Control Tops- Instead, opt for a slouchy pair of jogger pants with an adjustable drawstring.
  • Lycra or Spandex Shaping Tops- Open-back tanks or flowy tunics are an excellent alternative with plenty of breathing room.
  • Waist Trainers- These restrictive garments compress the internal organs and contribute to heartburn. It’s better to achieve that hourglass shape with exercises that target the abs and obliques.
  • Tight-Fitting Sports Bras- Try going up a size if your sports bra fits too snugly around the ribcage. You can also opt for active tops with built-in support.

 

There are plenty of activewear options that will fit your personal style without aggravating heartburn. Keep these dos and don’ts in mind the next time you’re shopping for activewear, and enjoy the comfort without the risk of reflux!

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The Best Workouts for Reflux Sufferers

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Physical activity aids in proper digestion and promotes weight loss, both of which can naturally alleviate symptoms of acid reflux. In fact, researchers in the Journal of Gastroenterology and Hepatology found that reflux sufferers can reduce heartburn by up to 40 percent just by losing 10 to 15 pounds (Source: Sepalika).

Any type of exercise that gets your heart pumping and body moving can be beneficial for your digestive health, but you’ll want to proceed with caution. Certain kinds of exercise can actually exacerbate heartburn symptoms and discourage you from reaching your fitness goals. If you’re looking to develop a new fitness regimen, use these guidelines to keep your workout safe and heartburn-friendly.

Opt for low-impact – Running sprints on the treadmill or taking an intense aerobics class might sound great for weight loss, but these high-impact activities can force digestive acids into your esophagus where they can cause painful irritation. If you notice that a particular activity triggers heartburn symptoms, try something low-impact like walking or the elliptical. As your digestive symptoms improve, you can experiment with higher-impact exercises.

Keep your body upright – Remaining upright during exercise allows gravity to work in your favor by keeping food and digestive acids in your stomach. Use an incline bench when lifting weights instead of lying in the supine or decline position. When doing yoga or Pilates, avoid inverted poses which place the stomach above the esophagus. Ask your instructor for pose modifications which will allow you to continue exercising comfortably.

Tone down the intensity – High-intensity exercise causes blood to flow away from the digestive system to support your larger muscle groups. This slows down digestion and may trigger unwanted symptoms. If you notice heartburn developing during your workout, trying taking the intensity down a notch and see if your symptoms improve.

Try breathing exercises – A small study of GERD patients found that four weeks of breathing exercises improved reflux symptoms for up to nine months (Source: EverydayHealth). Ask a certified trainer or instructor for breathing exercises you can practice in the gym or at home to improve your reflux symptoms. You can also attend yoga, Pilates or tai chi classes which focus on breathing form and technique.

Committing to an exercise routine is just one way to improve your digestive health. Talk to your doctor about other treatments and lifestyle modifications that can help keep your acid reflux symptoms under control. With the right tools for symptom prevention and management, you’ll be able to enjoy newfound freedom without the fear of heartburn!

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