Tips to Keep Your Joints Healthy

1. Move to Help Prevent Joint Pain

Keep joints healthy by keeping them moving. The more you move, the less stiffness you’ll have. Whether you’re reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and move around.

2. Joint Pain and Arthritis

With overuse or injury, cartilage on the end of the joints can break down, causing a narrowing of the joint space and the bones to rub together. Painful bony growths, or spurs, may form. This can lead to inflammation, swelling, stiffness, and possibly osteoarthritis, the most common type of arthritis. Another type of arthritis is rheumatoid arthritis, an autoimmune disease characterized by extreme inflammation.

3. Protect Your Body and Your Joints

Injury can damage joints. So protecting your joints your whole life is important. Wear protective gear like elbow and knee pads when taking part in high-risk activities like skating. If your joints are already aching, consider wearing braces when playing tennis or golf.

4. Healthy Weight for Healthy Joints

Joints hurting? Lose just a few pounds and you'll take some strain off your hips, knees, neck, and back. Extra pounds add to the load placed on these joints, increasing the risk of cartilage breakdown. People with excess body fat may also have higher levels of substances that cause inflammation. Even a little weight loss can help. Every pound you lose takes four pounds of pressure off your knees.

5. Don't Stretch Before Exercise

Experts now say that stretching before exercise actually causes muscles to tighten, increasing the risk of muscle pulls. Overstretched joints are more susceptible to injury, especially for people with arthritis. Instead, try sport-specific exercise -- like slowly kicking before swimming. This warms up not only the muscles, but also loosens up the joints, ligaments, and tendons around them.

6. Low-Impact Exercise for Joints

What exercise is good? To protect your joints, your best choices are low-impact options like bicycling and swimming. That's because high-impact, pounding, and jarring exercise can increase your risk of joint injuries and may slowly cause cartilage damage. Light weight-lifting exercises are another option. But if you already have arthritis, first speak with your doctor.

7. Strengthen Muscles Around Joints

Stronger muscles around joints mean less stress on those joints. Research shows that having weak thigh muscles increases your risk of knee osteoarthritis, for example. Even small increases in muscle strength can reduce that risk. Avoid rapid and repetitive motions of affected joints.

8. Full Range of Motion is Key

Move joints through their full range of motion to reduce stiffness and keep them flexible. Range of motion refers to the normal extent joints can be moved in certain directions. If you have arthritis, your doctor or physical therapist can recommend daily range-of-motion exercises.

9. Strengthen Your Core

How can strong abs help protect joints? Stronger abs and back muscles help with balance. The more balanced you are, the less likely you are to damage your joints with falls or other injuries. So include core (abdominal) strengthening exercises in your routine.

10. Know Your Joints' Limits

It's normal to have some aching muscles after exercising. But if your pain lasts longer than 48 hours, you may have overstressed your joints. Don't exercise so hard next time. Working through the pain may lead to injury or damage.

11. Eat Fish to Reduce Inflammation

If you have joint pain from rheumatoid arthritis (RA), eat more fish. Fatty coldwater fish like salmon and mackerel are good sources of omega-3 fatty acids. Omega-3s may help keep your joints healthy, as well as reduce inflammation, a cause of joint pain and tenderness in people with RA. Don't like fish? Try fish oil capsules instead.

12. Drink Milk to Keep Bones Strong

Calcium and vitamin D help keep bones strong. Strong bones can keep you on your feet, and prevent falls that can damage joints. Dairy products and green, leafy vegetables like broccoli and kale are good sources of calcium. If you don't get enough calcium in your diet, ask your doctor about supplements.

13. Protect Joints With Good Posture

Stand and sit up straight. Good posture protects your joints all the way from your neck down to your knees. One easy way to improve posture is by walking. The faster you walk, the harder your muscles work to keep you upright. Swimming can also improve posture.

14. Be Careful Lifting and Carrying

Consider your joints when lifting and carrying. Carry bags on your arms instead of with your hands to let your bigger muscles and joints support the weight.

15. Use Ice for Joint Pain

Ice is a natural -- and free -- pain reliever. It numbs pain and helps relieve swelling. If you have a sore joint, apply a cold pack or ice wrapped in a towel. Leave it on for up to 20 minutes at a time. Don't have ice or a cold pack? Try a bag of frozen vegetables wrapped in a towel. Never apply ice directly to the skin.

16. Glucosamine for Knee OA

Glucosamine is a natural chemical compound found in healthy joint cartilage. Some studies have shown glucosamine -- combined with chondroitin -- may provide some relief for moderate to severe pain caused by knee OA. Yet the results of other studies have been mixed.

17. Other Supplements for Joint Pain?

Health food stores are filled with supplements promising to relieve joint pain. Although some people have found relief with methylsulfonylmethane (MSM) for OA pain, its safety and effectiveness haven't been determined. Other people have tried Sam-E, ginger, or flaxseed. Many supplements used to treat OA pain and inflammation are not proven to be effective. Talk to your doctor if you want to give supplements a try.

18. Treat Joint Injuries

Physical trauma can contribute to cartilage breakdown and OA. If you injure a joint, see your doctor right away for treatment. Then take steps to avoid more damage. You may need to avoid activities that overstress the joint or use a brace to stabilize it.

7 best anti-cancer foods

7 best anti-cancer foods

Researchers have suggested that 35 per cent of cancer cases might be prevented if people simply altered their diets. Here is what you should be eating. -myb

Fri, Nov 12, 2010
Mind Your Body, The Straits Times

By Shefali Srinivas

What you eat or do not eat can protect you against cancer.

According to the British Medical Journal, diet is one of the most important lifestyle factors and has been estimated to account for up to 80 per cent of cancers of the large bowel, breast and prostate.

Researchers have suggested that 35 out of every 100 cancer cases might be prevented if people simply altered their diets.

While studying the effect of diets on cancer is a complicated process, a large-scale study has been doing just that since 1992.

The European Prospective Investigation into Cancer (EPIC) will be producing reports on diets and cancer over the next two decades.

Here's evidence to support the idea that eating your fruits and vegetables may be a good form of health insurance:

Red onions

With their sweet flavour and rich colour, red onions can be eaten raw or cooked. They are rich in quercetin - a plant pigment that belongs to a class of compounds called bioflavonoids.

Quercetin is a powerful antioxidant (which protects against cell damage from free radicals) and antihistamine (which is given to reduce allergies).

And research shows it may also prevent cancer, especially of the prostate.

A combination of quercetin along with curcumin - the pigment in turmeric - has been shown to reduce the number of pre-cancerous growths in the intestinal tracts of people prone to such growths. Apples and spinach are also good sources of quercetin.

Chilli peppers

They do not merely spice up food. The peppery hot stuff can induce cancer cells to commit suicide - a process scientists call aptosis or cell death. Normal cells are programmed to self-destruct while cancer cells are not.

Researchers in California reported in March that capsaicin, the stuff that gives chilli peppers their zing, can shrink prostate cancer cells. The hot pepper component also reduced cancer cell production of PSA, a protein that is often produced in high quantities by prostate tumours.

Jalapenos and other chilli peppers are good sources of capsaicin, proof that healthy food need not be bland.

Carrots

A carrot a day could keep the doctor away. Carrots derive their rich colour from beta carotene, which belongs to a class of compounds called carotenoids. They give fruit and vegetables their colours and are powerful antioxidants.

Diets high in fruit and vegetables that are rich in beta carotene have been shown to potentially reduce the incidence of cancers.

It is best to consume naturally occurring carotenoids from foods rather than supplements.

Cruciferous vegetables

Your grandmother was right: Eat your cruciferous veggies. Studies associate these vegetables with lower risk of lung and colorectal cancer.

This is because they contain a variety of nutrients and phytochemicals that may work synergistically to stave off cancer.

Good examples are broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, arugula, horse radish, wasabi and watercress.

Berries

Research shows that berries are among the fruit highest in antioxidants and that they are excellent sources of phytochemicals that aid in blocking the growth of cancer cells. Many berries get their rich red colour from anthocyanins - a kind of phytochemical. In laboratory studies, anthocyanins have been shown to inhibit growth of lung, colon and leukaemia cancer cells without affecting growth of healthy cells.

They are also very good sources of vitamin C, so starting your day with a handful of juicy berries could be a good insurance policy against cancer.

Garlic

Apart from imparting a rich flavour to almost anything on your plate, garlic contains allyl sulfur and other compounds that slow or prevent the growth of tumour cells. Peeling garlic and processing garlic into oil or powder - rather than cooking it immediately after peeling - can increase the number and variety of active compounds.

Researchers also suggest waiting for at least 15 minutes after you peel garlic before you cook it.

According to the National Cancer Institute in the United States, 28 out of 37 studies with allyl sulfur compounds showed that they had some cancer preventive effect. The evidence is particularly strong for a link between garlic and prevention of prostate and stomach cancers.

Turmeric

Used extensively in Asian cooking, turmeric is known for its anti- inflammatory properties. Its brilliant yellow hue comes from curcumin - a phytochemical that is being studied for its anti-cancer effects as well.

According to University of Chicago scientists, curcumin inhibits a bacterium called H. Pylori which is associated with gastric and colon cancer.

The fresh turmeric root and its dried and powdered form are an integral part of South Asian cooking and studies show that levels of colorectal cancer are low in India and Sri Lanka.

Various studies have reported that curcumin reduces the number and size of existing tumours, and decreases the incidence of new tumour formation.

This article was first published in Mind Your Body, The Straits Times.

5 must-haves in a woman's diet

5 must-haves in a woman's diet

When you have a busy lifestyle, you may not be eating a healthy, balanced diet. -The Star/ANN

Tue, Oct 26, 2010
The Star/Asia News Network

By Dr Nor Ashikin Mokhtar

WONDER Woman does exist, but she does not wear a bustier, red boots, a tiara or indestructible bracelets.

Instead, she looks just like you and me.

We all have a bit of Wonder Woman inside each of us - a strong, powerful woman who uses her abilities to do good things and save the world.

Every woman is capable of doing great things - as mothers, wives, sisters, aunts, friends, colleagues and employers.

Whether we are out there climbing the corporate ladder, helping others through community work or taking care of our families at home, we are often pushing our bodies and minds to the limit.

At the end of the day, you may find extreme satisfaction in your professional, personal and domestic achievements, but it won't do you, or anyone else, any good if you are worn out and unhealthy.

When you have a busy lifestyle, you may not be eating a healthy, balanced diet.

You need a variety of foods that provide essential nutrients to help you stay energetic and alert, and prevent illnesses.

Women go through different phases in their lives: infancy and childhood (pre-adolescence), followed by adolescence, young adulthood, adulthood and mature adulthood (elderly).

At every phase of our life, depending on our social and professional roles, our bodies change and our day-to-day activities may be different.

For instance, in the adolescent phase, our bodies are still developing, and we are doing activities that require a lot of energy.

Meanwhile in adulthood, our bodies may be preparing for motherhood.

Naturally, we have special nutritional needs, unique from that of men, because of our biological differences.

Packed with nutrients

Of course, there are no such things as super foods, as all foods contain important nutrients and play a part in our daily diet.

So-called health foods or miracle foods that you see in advertisements or stores are merely gimmicks. There is no single food or product that can guarantee weight loss or a cancer-free life.

However, you will find that certain foods are power-packed with essential nutrients, and are a must in your daily life.

1. Fatty fish

Fatty fish like salmon, sardines and mackerel are rich in omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which are easily absorbed by the body.

These fatty acids are used by the body in important physiological processes, and help protect us from heart disease, stroke, hypertension and some illnesses linked to inflammation, such as lupusand rheumatoid arthritis.

Fatty fish are also good sources of protein, and are low in saturated fat and calories.

2. Yoghurt

Who would have thought that fermented milk would be so good for you?

Yoghurt is loaded with calcium, which is good for women because it builds strong bones and prevents osteoporosis (more common in older women).

Yoghurt also contains good bacteria, which promotes a healthier immune and digestive system. Look for yoghurt that has higher levels of live cultures like Lactobacillus acidophilus.

If you're worried about the calorie level, go for plain, low-fat yoghurt and leave out the fruit-flavoured varieties.

3. Beans

What's low in fat, but high in protein and fibre?

All sorts of beans and legumes, like broad beans, peas, dhal, mung beans, kidney beans, red beans, black beans, lentils and soybeans.

Beans and legumes are also believed to have protective effects against heart disease and cancer, and may play a role in regulating female hormones.

They are also high in vitamin B and folate, which are important for pregnancy.

Best of all, there are so many different types of beans and legumes that can be eaten with a variety of meals and dishes, so you will never get tired of them!

4. Colourful vegetables

Veggies aren't just green - they come in all sorts of colours, and the more colourful your vegetable tray is, the better!

Dark green vegetables, like choy sum, kai lan, bok choy, spinach and broccoli, are packed withantioxidant vitamins A and C, iron, calcium and beta-carotene.

Red and orange vegetables are even better sources of beta-carotene.

This component that gives fruits and vegetables their red and orange colours, is an antioxidant that is good for our immune system, heart and eyes. Think carrots, tomatoes, sweet potatoes, pumpkins, papayas and red peppers.

5. Oats

Finally, to round up the list of must-have foods on your shopping list - oats.

A wholegrain cereal that is high in fibre and low in saturated fat, oats are known to reduce high cholesterol levels and protect against heart disease.

Oats are also high in protein (a good source of long-lasting energy) and antioxidants (good for general health and slowing down ageing).

Oats can be consumed as oatmeal, cereal, muesli, bread or biscuits. It makes for a great breakfast and snack.

The five types of food above are not the only foods you should eat, as there are many other types of foods from the various nutrient groups that are good sources of energy, proteins, vitamins, minerals, fats and fibre.

But having these five types on your frequent eating list will ensure that you get the best of all worlds.

What's to stop you from being Wonder Woman now?

Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician & gynaecologist (FRCOG, UK). The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader's own medical care.

Omega 3 good for ours body part 2

14. Omega-3 and Children

Be wary of promises that omega-3s have “brain-boosting” powers for children. The Federal Trade Commission asked supplement companies to stop that claim unless they can prove it scientifically. The American Academy of Pediatrics does recommend that kids eat more fish, as long as it’s not breaded and fried. Pediatricians also caution against types of fish that are high in mercury, such as shark, swordfish, king mackerel, and tilefish.

15. Omega-3: Catch of the Day

The best source of omega-3 fatty acids is fish, though some varieties deliver a higher dose than others. Top choices are salmon, mackerel, herring, lake trout, sardines, anchovies, and tuna. The American Heart Association recommends at least two servings a week of fish, which is 3.5 ounces of cooked fish or ¾ cup of flaked fish.

16. Omega-3 and Tuna

Tuna is an old-school staple in many people's pantries that can be a good source of omega-3. Albacore tuna (often labeled "white") has more omega-3 than canned light tuna, but it also has a higher concentration of mercury contamination. The amount of omega-3 in a fresh tuna steak varies, depending on the species.

17. Dangers of Contaminated Fish

For most people, mercury in fish is not a health concern. But the FDA has this advice for pregnant women, nursing mothers, and young children:

• Limit albacore tuna to 6 ounces/week.
• Limit fish lower in mercury to 12 ounces/week.
• Avoid shark, swordfish, king mackerel, tilefish.
• Remove skin and fat before cooking fish.

18. Omega-3 Supplements

If you don’t like fish, you can get omega-3 from supplements. One gram per day is the amount recommended for people with cardiovascular disease. At high levels, omega-3 can increase the risk of bleeding and may interfere with some medications. Fish oil also may deplete vitamin E, so some supplements include vitamin E. Be sure to consult your doctor before taking omega-3 supplements.

19. Omega-3 for Vegetarians

If you don’t eat fish or fish oil, you can get a dose of DHA from algae supplements. Algae that is commercially grown is generally considered safe, though blue-green algae in the wild can contain toxins. Vegetarians also can get the ALA version of omega-3 from foods such as canola oil, flaxseed, walnuts, broccoli, and spinach – or products fortified with omega-3s.

20. Avoiding the Omega-3 Hype

Many food products now boast that they have added omega-3 to support various aspects of your health. But be aware that the amount of omega-3 they contain may be minimal. They may contain the ALA form of omega-3, which hasn’t yet shown the same health benefits as EPA and DHA. For a measured dose of omega-3, taking fish oil supplements may be more reliable.

21. Omega 6: The Other Healthy Fat

There’s another healthy fat known as omega-6. Research suggests it may protect against heart disease, especially when eaten in place of less healthy fats. The AHA recommends getting up to 10% of your total daily calories from omega-6 fats, which are found in vegetable oils and nuts. And now for some good news – most Americans already get enough omega-6 in their diet, thanks to cooking oils and salad dressings.

Omega 3 good for ours body part 1

1. Omega-3: The Good Fat

Doctors may tell you to cut the fat, but not all fats are unhealthy. Omega-3 fatty acids may have far-reaching health benefits. Studies suggest they help lower the risk of heart disease, the nation’s top killer. They may also protect against symptoms of depression, dementia, cancer, and arthritis. Omega-3s are found in salmon, nuts, leafy greens, and more – but the health benefits can differ greatly from one source to another.

2. The Omega-3 Alphabet

Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, appear to have the strongest health benefits. Another form known as ALA is found in vegetable oils, flaxseed, walnuts, and dark leafy vegetables such as spinach. The body converts a small amount of ALA into EPA and DHA, and ALA also has some health benefits of its own.

3. How Omega-3 Fights Disease

Omega-3 fatty acids are believed to help fight disease by reducing inflammation in the blood vessels, joints, and elsewhere in the body. They also decrease the risk for an abnormal heart rhythm, reduce levels of unhealthy fats in the bloodstream, and slow the rate of plaque build-up in the blood vessels. Our bodies can’t make omega-3s, so we must get them from our diet.

4. Omega-3 and Heart Deaths

If you’ve had a previous heart attack, omega-3 fatty acids may help lower the risk of death from heart disease. Studies show a reduction in heart attacks and sudden death among heart attack survivors who boost their levels of omega-3s. This includes people who take fish oil supplements and those who regularly eat fatty fish, such as salmon or lake trout.

5. Omega-3 and Arrhythmias

Omega-3s seem to have a stabilizing effect on the heart. They can lower heart rate and reduce the risk of life-threatening arrhythmias or abnormal heart rhythms. Several common sources of omega-3s are shown here: fish, walnuts, broccoli, and edamame, green soy beans that are often steamed and served in the pod.

6. Omega-3 and Triglycerides

Omega-3s can lower your level of triglycerides, a type of blood fat that’s linked to heart disease. Triglycerides collect in the bloodstream and in the body's fat cells (seen here). Unfortunately, omega-3s increase cholesterol – both the “good” (HDL) and “bad” (LDL) kind. People with high triglycerides should consult with their doctors before taking omega-3. Eating more omega-3-rich fish is generally safe.

7. Omega-3 and High Blood Pressure

There’s strong evidence that omega-3s lower blood pressure. The effect is small, though. If you have high blood pressure, eating fish could be helpful along with other dietary changes and medications, as recommended by your doctor. One strategy is to replace red meat with fish during some meals. But it’s best to avoid salty fish, such as smoked salmon.

8.Omega-3 and Stroke

The evidence is mixed on whether omega-3 can help prevent strokes. It curbs plaque build-up inside blood vessels and has anti-clotting effects, so it may help prevent ischemic strokes, the type caused by clots or a blockage in the arteries. At very high doses, omega-3 supplements might increase the risk of hemorrhagic strokes, the less common type that involves bleeding in the brain.

9. Omega-3 and Rheumatoid Arthritis

Studies suggest omega-3s can reduce symptoms such as joint pain and stiffness in people with rheumatoid arthritis. A diet high in omega-3s may also boost the effectiveness of anti-inflammatory drugs.

10. Omega-3 and Depression

Omega-3 fatty acids may help smooth out mood disorders and make antidepressants more effective. However, results of studies have been mixed so far. Countries with higher levels of omega-3 in the typical diet have lower levels of depression. Although more studies are needed, the evidence so far is promising.

11. Omega-3 and ADHD

Some studies suggest omega-3 supplements may ease the symptoms of attention deficit hyperactivity disorder (ADHD). We know omega-3 fatty acids are important in brain development and function. Although evidence isn’t conclusive and a diet supplement can’t offer a cure-all for ADHD, omega-3s may provide some added benefits to traditional treatment.

12. Omega-3 and Dementia

The jury is still out, but there’s some evidence that omega-3s may protect against dementia and improve mental function. In one study, older people with a diet high in omega-3 fatty acids had a lower risk of developing Alzheimer’s disease. More research is necessary to confirm the link.

13. Omega-3 and Cancer

Omega-3s may help reduce the risk of colon cancer, breast cancer, and advanced prostate cancer, but more research is needed. The American Cancer Society recommends a diet that includes fish, but the organization stops short of endorsing omega-3 supplements for cancer prevention.