Yoga Modifications to Protect Your Joints

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Fitness crazes come and go, but yoga is one program that truly stands the test of time. This ancient art form originated in northern India nearly 5,000 years ago, and it has continued to grow in popularity throughout the centuries. A 2008 market study in Yoga Journal estimates that 16 million Americans currently practice yoga, and they spend at total of $5.7 billion annually on yoga gear (Source: The Better India).

More than 21 million Americans have osteoarthritis, a degenerative joint disease characterized by inflammation and loss of cartilage within the joints. However, some individuals may need to take extra precautions to protect their bodies – specifically their joints – when practicing yoga.

Knees
Pay close attention to the position of your front knee when doing poses like Warrior I, Warrior II, and High Crescent Lunge. Your knee should form a 90 degree angle and stay vertically in line with your ankle. Make sure your knee does not extend beyond your toes or cave inward, as this can stress the knee ligaments and cause pain.

Elbows
When doing plank positions, keep your elbows about shoulder width apart and tuck them firmly against your rib cage. Allowing your elbows to buckle outward can contribute to joint pain.

Wrists
Downward dog is an excellent pose to stretch and strengthen the shoulders, arms and legs, but it can be quite hard on the wrists if you aren’t careful. When doing this pose, press through your palms to evenly distribute your weight throughout your hands. If your wrists are particularly sensitive, you can modify this pose by lowering onto your forearms.

Shoulders
Keep shoulders relaxed and away from your ears when doing yoga or any other form of exercise. If you notice your shoulders beginning to creep upwards, take a deep breath and roll them back, pinning your shoulder blades down and towards each other.

Neck
Resist the urge to crane your neck when trying to get into some of the more difficult yoga poses. This creates unnecessary strain on your muscles and could cause pain. Keep your head in line with your spine, and release any neck tension by moving your head left to right or rolling it side to side (Source: Huffington Post).

People with Disabilities Have Lower Colon Cancer Screening Rates

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Researchers at the University of Missouri School of Medicine performed an observational study which examined screening adherence rates of individuals with intellectual disabilities, spinal cord injuries, or blindness or low vision and compared them with the general U.S. population. The study included data from South Carolina Medicaid and Medicare claims, state health plan claims and hospital discharge forms from 2000 to 2009.

The researchers discovered that individuals with certain disabilities had lower screening rates than the general population. Only 34 percent of people with intellectual disabilities, 44 percent of people with spinal cord injuries and 46 percent of people with blindness or visual impairment followed screening guidelines for colon cancer. The overall screening rate for the general public was 48 percent.

Study author Chelsea Deroche, Ph.D., explained that several barriers could be responsible for this disparity. “I think a lot of it has to do with access to the care, and also [the disparity has] a little bit of providers not giving these people the information that they need,” she said. Deroche went on to explain that those with physical limitations may not have easy access to transportation to complete colon cancer screenings. Those with intellectual disabilities may be in group homes that do not prioritize preventative screenings, and doctors may not thoroughly discuss screening recommendations with these patients.

Deroche would like to see screening rates increase in the future, particularly among individuals with disabilities. However, she admits that further research on a broader scale is needed. “We want to do a wider study — because we did just do South Carolina – [with] a general US population to validate what we’ve done here and that these findings are nation-wide,” she said. Future research will likely include a larger population of patients and include various tumor types, including breast cancer and cervical cancer (Source: Oncology Nursing News).

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Schedule an Eye Exam for Cataract Awareness Month

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Cataracts are the principal cause of blindness in the world and the leading cause of vision loss in individuals over the age of 40.

A comprehensive eye exam provides many more benefits than just cataract detection and intervention. When you have your eyes examined, your doctor evaluates you for:

  • Refractive errors like nearsightedness, farsightedness or astigmatism
  • Focusing problems like presbyopia, strabismus, amblyopia, and binocular vision
  • Eye diseases like glaucoma, macular degeneration and diabetic retinopathy
  • Systemic conditions like high blood pressure or high cholesterol

If your eye doctor detects a cataract during a comprehensive eye exam, he or she can suggest possible treatments and a timeline that suits your schedule and budget. Cataracts often develop very slowly, so you have time to decide when you want to have your cataract removed. The great news is that cataract surgery is one of the safest, most routine surgeries performed today. You can feel confident that your doctor will discuss the most innovative and cutting-edge procedures to treat your cataracts. You and your doctor will also discuss the type of intraocular lens (IOL) that meets your unique vision needs: monofocal, astigmatism-correcting or multi-focal.

Celebrate Cataract Awareness Month by scheduling a comprehensive eye exam today. You will get an update on your eye health and stay one step ahead of cataracts! If you do not have an eye care professional, use our Physician Locator tool to find a qualified specialist near you.

Bariatric Surgery Improves Total Joint Replacement Recovery in Obese Patients

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A recent study by Hospital for Special Surgery (HSS) found that weight loss surgery can reduce in-hospital recovery times and decrease postoperative complications associated with total joint replacement. However, it does not reduce the risk of needing revision surgery in the future.

Previous studies have linked obesity to postoperative infection, delayed recovery, decreased functionality, and the need for revision surgery after total knee or hip replacement. Obesity is also a significant risk factor for osteoarthritis, which contributes to joint pain and loss of cartilage.

HHS researchers used the New York Statewide Planning and Research Cooperative System (SPARCS) database to analyze all morbidly obese patients who underwent total knee or hip replacement surgery in New York State between 1997 and 2011. Researchers then compared the cost and treatment outcomes of patients who underwent total knee replacement with no prior weight loss to patients who underwent total knee replacement two years after bariatric surgery.

Using a statistical technique called propensity score matching, researchers determined that patients who underwent bariatric surgery were 75 percent less likely to suffer in-hospital complications after hip replacement surgery and 31 percent less likely to have complications from knee replacement surgery. The risk for developing 90-day postoperative complications was also much lower in this group, with a 14 percent decreased risk after hip replacement and a 61 percent decrease after knee replacement. Weight loss surgery did not, however, reduce the risk of hip dislocation or revision surgery.

“With our data, I think we can say with confidence that bariatric surgery prior to total joint replacement is not a harmful recommendation,” said orthopedic surgeon and lead study author Alexander McLawhorn, MD, MBA. “As an orthopedic surgeon, you are not going to compromise your joint replacement outcome if you advise a morbidly obese patient to seek an opinion from a bariatric surgeon.”

The findings of this study were presented at the American Academy of Orthopedic Surgeons Annual Meeting in March (Source: News-Medical.Net).

Vitamin D for Colon Health

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Several studies have shown that people who have higher levels of serum vitamin D have lower rates of colorectal cancer.

Vitamin D is a fat soluble vitamin that aids in the absorption of nutrients, promotes immune function, and maintains cell communication throughout the body. While vitamin D can be obtained from certain foods, it is also produced naturally when the body is exposed to sunlight.

Vitamin D was first identified as a potential preventive agent for colorectal cancer over twenty years ago. Researchers observed that individuals in the northern and northeastern United States had significantly higher mortality rates from colorectal cancer than those who lived in Hawaii, Florida and southwestern states. These figures were directly correlated with individuals’ serum vitamin D levels.

A more recent meta-analysis, which included data from five observational studies, found that increasing serum vitamin D levels to 34 ng/ml could reduce colorectal cancer incidence rates by half. Increasing serum vitamin D levels even higher produced greater colorectal cancer preventive benefits. Lead researcher Edward Gorham, Ph.D. explained, “We project a two-thirds reduction in incidence with serum levels of 46 ng/ml, which corresponds to a daily intake of 2,000 IU of vitamin D3. This would be best achieved with a combination of diet, supplements and 10 to 15 minutes per day in the sun” (Source: Johns Hopkins Medicine). 

Experts vary in their recommendations for daily vitamin D allowance. However, current guidelines by The Institute of Medicine recommend 600 IU daily for adults between the ages of 19 and 70. Adults over the age of 70 need 800 IU daily.

To meet your daily recommended intake of vitamin D, try to spend at least a few minutes outside soaking up the sun’s rays. Vitamin D production can vary based on season, location, weather conditions, skin tone, and sunscreen use, but estimates show that just 10 to 15 minutes of sun exposure to the arms and legs can produce 3,000 to 20,000 IU of vitamin D (Source: sunshinevitamin.org). You can also increase your vitamin D intake by consuming foods that are naturally rich in this nutrient. These include:

  • Fatty fish such as salmon, tuna, mackerel, and sardines
  • Beef liver
  • Egg yolks
  • Shitake mushrooms
  • Caviar
  • Cod liver oil
  • Vitamin D fortified foods including milk, cheese and orange juice

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Symptoms of Glaucoma

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Glaucoma is the world’s second-leading cause of blindness, affecting 64 million people. Glaucoma refers to a family of eye diseases that are characterized by eye pressure that damage the optic nerve, which is responsible for transmitting visual messages to the brain.

The two most common forms are primary open-angle glaucoma (POAG) and angle-closure glaucoma (ACG).

Open-angle glaucoma

Open-angle glaucoma is often referred to as the “sneak thief of sight” because it has no symptoms until significant vision loss has occurred. Most people who have open-angle glaucoma feel completely normal and do notice any changes in their vision. This is because the condition develops slowly, and glaucoma affects peripheral vision first. At the point that a patient notices changes in their vision, the disease is often in an advanced stage. 

Angle-closure glaucoma

Unlike open-angle glaucoma which develops slowly and painlessly, angle-closure glaucoma often happens suddenly. Symptoms of acute angle-closure glaucoma may include

  • Hazy or blurred vision
  • The appearance of rainbow-colored circles around bright lights
  • Severe eye and head pain
  • Nausea or vomiting (accompanying severe eye pain)
  • Sudden sight loss

These symptoms should not be ignored, and the patient must seek medical attention immediately because permanent vision loss could occur.

The best defense against glaucoma is regular comprehensive eye exams. Because this disease can be challenging to detect and treat, you need the expertise of an eye doctor to diagnose it. Most comprehensive eye exams include tonometry, a test that measures the pressure inside your eye. If your eye pressure is elevated, your eye doctor can perform more tests to determine whether you have glaucoma. It is important to diagnose glaucoma in the early stages because glaucoma-related vision loss is irreversible. If it has been some time since you have had a comprehensive eye exam, contact your eye care professional to schedule a preventative check-up.

Weight Loss May Spare Knee Cartilage, Study Finds

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There are several factors that can contribute to the development of osteoarthritis, such as age, family history and previous injury, but one of the greatest risk factors is obesity.

Being overweight is recognized as one of the greatest contributors to the incidence and progression of osteoarthritis, particularly in the knees. Research shows that being just 10 pounds overweight places an additional 30 to 60 pounds of force on the knees with every step. Weight loss has long been recommended by doctors to ease joint pain and discomfort associated with osteoarthritis. Now, researchers have evidence showing that greater weight loss produces greater results.

A recent study evaluated the effects of weight loss in over 500 overweight and obese Americans who had been diagnosed with mild to moderate osteoarthritis or had risk factors for the disease. The subjects were randomly assigned to a group that lost more than 10 percent of their overall body weight, a group that lost a small amount of weight, or a control group that lost no weight.

After a follow-up period of four years, researchers noted that participants who lost a large amount of weight had more protection against cartilage degeneration than participants in other groups. Interestingly, participants who lost just 5 to 10 percent of their overall body weight had almost the same rate of cartilage degeneration as those who lost not weight at all.

Study author Dr. Alexandra Gersing, from the department of radiology and biomedical imaging at the University of California, San Francisco, said that weight loss, along with moderate exercise, is one of the best ways to prevent osteoarthritis. Weight loss not only slows down the rate of cartilage degeneration, but it helps to reduce disease risk overall (Source: WebMD).

Go Green! Why Avocados Could Keep Your Colon Healthy

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Plenty of foods have earned the honored title of “superfood,” but there’s arguably none more deserving than the avocado. Containing more potassium than a banana, more folate than peas, and more vitamin B6 than spinach, this petite green fruit packs a powerful punch in the nutrition department. Avocados are loaded with vitamins, nutrients and healthy fats, and just one medium-sized avocado contains 10 grams of fiber – a whopping 40 percent of your daily recommended intake.

Because of their impressive fiber content, avocados make a great addition to any colon-healthy diet. Research has shown that a low-fat, high-fiber diet rich in fruits, vegetables and whole grains is linked with a decreased risk of colon cancer. According to the American Institute for Cancer Research, for every 10 grams of fiber consumed daily, the risk of colorectal cancer reduces by 10 percent.

Some research suggests that avocados may also contain powerful cancer-fighting ingredients. The outermost flesh of the avocado contains carotenoids, fat-soluble pigments that produce a wealth of health benefits. According to the California Avocado Commission, peeling your avocado the right way will preserve the most beneficial part of the avocado flesh.

“California-grown avocados contain 11 carotenoids. According to USDA’s Agricultural Research Service, avocados contain a complex package of phytonutrients, including carotenoids that may provide numerous health benefits.

Carotenoids appear to protect humans against certain cancers, heart disease and age-related macular degeneration. The UCLA research showed that in California avocados, the greatest concentration of beneficial carotenoids is in the dark green fruit of the avocado closest to the peel.”

To prepare your avocado:

  • Cut it lengthwise around the pit
  • Twist the halves of the avocado apart
  • Embed a knife into the avocado pit and twist gently until the pit becomes dislodged
  • Cut each avocado half lengthwise to create quarters
  • Use your fingers to peel the skin off each slice

Whether you enjoy your avocado on salads, in sandwiches, in guacamole, or just on its own, you’re sure to enjoy a range of health benefits from eating this unique fruit. Its versatility and mild flavor makes it the perfect addition to any dish, and its nutrition content makes it a no-brainer for a healthy diet. Give it a try, and you just might find yourself saying, “An avocado a day keeps the doctor away.”

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Advice for Caregivers during Cataract Awareness Month

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It can be rewarding and exhausting at the same time.

In the midst of caring for others, it is essential to remember your own health needs as well. June is Cataract Awareness Month. This condition affects one in every six Americans over the age of 40. A cataract is a clouding of the eye lens, a condition which is unnoticeable at first but can lead to complete vision loss if left untreated.

The development of a cataract is slow, which means it probably will not cause sudden vision changes. Over time, however, objects will appear more blurry, colors will look faded, and seeing at night will be increasingly difficult. The best gift that you can give is to schedule a comprehensive eye exam for yourself and your loved one. During your eye exam, your doctor will be able to diagnose refractive errors, focusing problems and eye diseases such as cataracts. This means that you both can leave the eye care center with the most updated information on your eye health. If either of you is developing a cataract, your doctor can present treatment options and a timeline that fits your schedule and budget.

Being a caregiver is one of the most important jobs that exists, so don’t let cataracts get in the way. Compromised vision puts your loved one at risk for a debilitating fall or another type of accident in the home. For you as a caregiver, cataracts could prevent you from being able to drive at night or react quickly in an emergency. Take a proactive step toward eye health and schedule two comprehensive eye exams in the month of June. You’ll be glad you did. Thank you for all you do as a loving caregiver.

HCV Infection May Increase Risk of Cataracts

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A team of researchers conducted a population-based study with 11,652 HCV-infected patients for just over five years. All participants were registered with the National Health Insurance (NHI) database of Taiwan and were matched against a control group of correlating age and gender.

The research team found that the HCV-infected patients were 1.36 times more likely to develop cataracts than non-HCV infected patients. Interestingly, patients who were undergoing a specific treatment with interferon-ribavirin therapy were at the greatest risk of developing cataracts. Using interferon-ribavirin therapy to treat HCV almost doubled the risk for developing cataracts compared to patients who were not infected with HCV. After the research was compiled, the researchers did not discourage the use of interferon-ribavirin therapy even though this treatment increased risk of cataract development.

The team defended their position in not discouraging the use of interferon-ribavirin therapy by writing, “Considering the surgical curability of cataract and serious HCV infection-related morbidity, we do not discourage the use of anti-HCV therapy for HCV-infected patients. Instead, we recommend routine screening of these HCV patients for ocular problems, especially those who received interferon alpha–ribavirin therapy.”

The exact connection between these two seemingly unrelated conditions still remains to be seen. What the research suggests is that HCV increases oxidative stress, which can affect multiple body systems. Cataract development is also linked to oxidative stress. However, there are very few studies that link these two conditions, so further research will need to be completed (Source: Hepatitis News Today).