Is Osteoarthritis limiting your participation with activities you love? Functional discomfort? Do you find yourself taking Tylenol, Motrin, Advil or Corticosteroid injections to manage Osteoarthritis?
Individuals living with OA can reduce joint inflammation while improving physical functioning by following a Whole Foods Plant Based Diet. Let’s take a closer look, exploring a nonmedicinal method to coping with OA.
What is Osteoarthritis?
Well, scientists suggest osteoarthritis (OA) is a joint disease. It Is a form of chronic arthritis that is illustrated by degenerative changes in the articular cartilage, the cushion between our bones. Osteoarthritis is sometimes referenced as the “wear and tear” arthritis. The progressive destruction of the articular cartilage leads to fibrillation, abrasion, and shearing of the joints. Articular cartilage does not regenerate on its own.
Osteoarthritis tends to affect the weight bearing joints such as hands, knees, hips, lower back and neck. The Center for Disease Control and Prevention has found that the number of people suffering from knee pain disorder is gradually rising, with approximately 1 in 2 people likely to develop symptomatic knee OA in their lifetime leading to significant impact on health, workplace productivity and economic costs.
Osteo – WHO?
Osteoarthritis affects over 32.5 million US adults. OA is predominantly detected in individuals aged 50 and older, it tends to affect women more than men. But don’t be fooled! Osteoarthritis can happen at any age. Here are some other factors that may trigger OA:
Joint Injury or Overuse – continual trauma or surgery to joint structures or repetitive use of worn joints over years can inflame the joints.
Age – OA risks increase with age.
Obesity – additional weight puts stress on the joints, especially the knees.
Genetics – OA may develop in several members in a family, implying a hereditary basis.
OH the PAIN!
Osteoarthritis is unique to the joints and does not affect other organs of the body, unlike other forms of arthritis. Symptoms of OA develop overtime, they typically include:
Pain or aching of the joints with or without physical activity.
Swelling
Joint stiffness mostly occurring upon waking up or after resting for a period of time.
Clicking or cracking sound is heard when the joints bend.
Joint instability / Muscle weakness – knees may buckle.
What’s a Whole Foods – Plant Based Diet?
In a study published in 2015 in the journal Arthritis, researchers investigated the effect of a whole-food, plant-based (WFPB) diet on osteoarthritis. It discovered individuals eating a whole-food, plant-based diet significantly decreased their osteoarthritis pain—in just two weeks. By the end of the six-week study, they reported more energy and better physical functioning, too.
A Whole-food, plant-based diet steers away from products that contain animal fat. This diet focuses on whole plant foods comprised of omega-6 to omega-3 fats, fruits, vegetables, legumes, and grains.
Here is a checklist of foods which are included in the Whole-Food, Plant-Based Diet:
Osteoarthritis can be mediated through a healthy diet. The effects involve reduced inflammation and the promotion of healthy body weight. Overweight and obese individuals are over twice as likely to develop osteoarthritis by comparison to individuals of normal weight. The studies indicate that even minimal weight loss can significantly reduce that risk also. And because plant-based diets are associated with both lower body weight and weight loss, this makes them potent tools in the management and prevention of osteoarthritis.
References:
Clinton, C. M., O’Brien, S., Law, J., Renier, C. M., & Wendt, M. R. (2015). Whole-Foods, Plant-Based Diet Alleviates the Symptoms of Osteoarthritis. Arthritis, 2015, 1–9. https://doi.org/10.1155/2015/708152
Hoffmeister, Ellen Whole-Food, Plant-Based Diet May Alleviate Osteoarthritis Symptoms, Lippincott’s Bone and Joint Newsletter: July/August 2015 – Volume 21 – Issue 7 – p 73-77 doi: 10.1097/01.BONEJ.0000469142.83530.d2
NIAMS Health Information on Osteoarthritis. (2020, February 26). National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/osteoarthritis
YouTube. (2020, February 24). [Video]. Osteoarthritis: Diet and Nutrition. https://www.youtube.com/watch?v=cRBddXSZ1QM&feature=youtu.be
Not all advice is good advice. If you or a loved one are concerned about falling you will want to or likely already have sought out information about fall prevention. As you research you will come across ample information about fall prevention in the media. While it is refreshing that information about fall prevention is available, some but not all the information is beneficial. My my blog will teach you why fall prevention matters and educate you about the information related to fall prevention available in the media.
Why you should you care about fall prevention:
Falls are common:
1 in 3 people age 65 and older fall every year
Falls can lead to injury/disability:
20-30% of seniors will sustain moderate to severe injuries from falls
81% of traumatic brain injuries result from falls
Falls can impact daily life:
Injures from falls can cause seniors to lose their mobility and/or ability to live on their own
Are there ways to prevent falls?
The information above is disheartening , but yes, there are proven strategies that can help. I have included youTube clips from TV broadcasts that discuss and make recommendations about fall prevention. But wait didn’t you say misinformation also exists? Don’t worry, I have located research that supports or contradicts claims made in the videos.
Home Modifications
Here is a recap of the video:
In the TMJ4 video, the in-home specialist describes options for remodeling a bathroom to reduce falls in the bathroom. One of the options recommended is a tub cut out which involves removing a portion of the tub wall to allow a bathtub to be able to be converted into a walk-in tub. Another option presented is a walk-in bathtub that contains a door for entering the bathtub, a seat to allow someone to sit while bathing and grab bar for someone to hold onto. The third option presented is an access shower which contains a low threshold for someone to step over and grab bars to hold. Lastly, grab bars are mentioned. Thankfully, we learn that grab bars no longer have “a stainless-steel look” and instead come in a variety of different shapes and colors (TMJ4, 2014).
What does the research say about the recommendations?
Unfortunately, no research studies about the effectiveness of walk-in showers and bathtubs Although research studies about the effectiveness of walk-in showers could located occupational and physical therapy providers may recommend a walk-in shower as adaptive equipment (Duke University, n.d). However, research regarding the use of grab grab bars actually exists!
Research by King & Novak (2017) aimed to determine the efficiency of bathroom aids in supporting balance during transfers into and out of a bathtub. Participants were asked to step into and out of a bathtub with wet floors under each of the following conditions: use of a vertical grab bar placed on a side wall, horizontal grab bar placed on a back wall (the long side of a bathtub wall), use of a bath mat as well, only while touching a wall and with no assistance.
It is important to note that the findings support the use of grab bars. While using a vertical grab bar to enter a bathtub, participants had improved balance compared to entering the bathtub with no assistance. When stepping out of a bath tub the older adults in the study had decreased balance when using a horizontal grab bar. There was not a significant difference between stepping into/out of a bathtub with/without a bathmat.
The authors also have some useful recommendations. Based on the results of the study, the authors report that a vertical grab bar is beneficial for entering and exiting a bathtub while a horizontal grab bar is beneficial for assisting with activities for someone is already inside of a bathtub. A bathmat should be used to avid slips.
Source: (King & Novak, 2017)
The takeaway:
To prevent a fall, initialing grab bars and/or a walk-in bathtub may well be worth the time and effort especially if they are recommended to you. Research by King & Novak suggest that grab bars can help. Additionally, occupational and physical therapy providers sometimes required walk-in bathtubs or showers. A little bit of construction in your bathroom may prevent a devastating injury.
The KUTV 2 News clip makes several recommendations to reduce the risk of falls. One recommendation is to get up carefully to avoid getting “dizzy” from blood rushing to your feet. Although not described in the video, this is caused by a condition known as orthostatic hypotension which occurs when a person’s blood pressure drops from changing positions. To combat becoming dizzy the doctor featured in the video recommends doing “five straight leg raises on each side before they sit on the edge of the bed” and the narrator recommends that people “sit for 10 seconds before standing up”.
In the video, you, the viewer are told to “keep active” since exercise can help reduce the risk of falls. The narrator states that “It can be as simple as walking”. The doctor then states that people should “walk for chunks of time” instead of a “big chunk of time”.
Source: (KUTV 2, 2017)
Does research support this?
The research is somewhat mixed. Sitting up slowly and excising before sitting up are recommended by the centers of disease control to avoid a decrease in blood pressure that can make an individual feel dizzy (CDC, 2017). However, the information about exercise is only partially supported by research.
A study conducted by Sherrington et al. (2017) examined past research on the effect of exercise on fall prevention. After analyzing studies, the authors found that the most effective exercise programs incorporated balance training and over 3 hours a week of exercise. When a program included balance training and over 3 hours a week of exercise it lowered the number of falls per senior by 39%. The authors report that the most effective balance programs “aimed to provide a high challenge to balance” (Sherrington et al., 2017, p. 6).
The authors also are made so helpful recommendations. The authors suggested that group exercise, home exercise and Tai Chi as safe ways to improve balance. It is important to note that the authors report that walking on its own is not sufficient to reduce the risk of falls, but that walking can be combed with an exercise program that incorporates a “challenge to balance” (Sherrington et al., 2017, p. 6).
Source: (Sherrington et al., 2017)
The takeaway:
Be careful if you notice that you become dizzy while standing or sitting up! As both the video and CDC suggests, you want to get up slowly and may want to move around before you sit or stand up. The CDC also recommends taking to your doctor about becoming dizzy while standing or sitting up (CDC, 2017). Additionally, walking alone may not help you improve your balance! Remember, the results of the Sherrington et al. (2017) study found that the most beneficial exercise programs incorporated balance training. Therefore, my recommendation is to find an exercise program that incorporates balance training.
Here is a link to some resources about exercise programs that are based on research:
In the WBAL-TV video, the guest on the show also makes several recommendations to reduce the likelihood of falls. She makes several recommendations such as installing grab bars, using a nonslip bathmat and strength training that were also recommended in the other media clips. However, she makes a new recommendation for “hydrating before you are going out” and to “drink a couple of bottles so it is already in your system”. The statement “drink a couple of bottles so it is already in your system” implies that people should drink water before becoming thirsty (WBAL-TV, 2017).
What does the Research say?
Drinking water before becoming thirsty is not supported by research! A study by Saker et al. (2014) examined the relation between thirst, drinking fluids and activity in the brain. In the study, water consumption was reported as “pleasant” after exercise but was “unpleasant” as the participants continued to drink water and were no longer thirsty. MRIs (a type of brain scan) were performed while participants were and weren’t thirsty. The MRIs reveled that the activity in the participates brains were different when they were drinking and weren’t drinking water. The authors state that “This inhibitory process could be an important mechanism to protect against the adverse consequences of excessive water intake” (Saker et al., 2014, p. 5380). In other words, the location of activity in a person’s brain may exist to prevent over drinking dangerous amounts of water.
The authors stated that over consumption of water can occur when there is a brain disorder such as schizophrenia (a serious psychiatric condition) or due to false assumptions about hydration. The author provides a scary example of Boston Marathon runners developing hyponatremia (a condition caused by low sodium levels) as a result of false assumptions about over hydrating. The results of the study suggest that people’s brains alert them when they are and are not in need of fluids. Avoiding listening to these signals may be unsafe!
Takeaway:
Over hydrating is potentially dangerous! The results of the study by Saker et al. (2014) suggest that people’s brains alert them when they are and are not in need of fluids. The authors report that people may falsely over drink based on false ideas about how to properly hydrate or if they have a medical condition. The authors implications suggest that unless a person has an impairment in their brain’s ability to determine the amount of water they need they will know when they are and are not thirsty. There is no need to over drink water to prevent dehydration. I would recommend bringing water along while exercising instead over consuming water.
Remember the main argument: not all information that is available on fall prevention is accurate or appropriate for you! From the compare and contrast from the research to it the videos it is clean that some information is more accurate than others. If you are concerned about falling it is important to talk to your doctor who may refer you to physical or occupational therapy.
King, E. C., & Novak, A. C. (2017). Effect of Bathroom Aids and Age on Balance Control During Bathing Transfers. American Journal of Occupational Therapy, 71(6), 1–9. https://doi.org/10.5014/ajot.2017.027136
KUTV 2 News Salt Lake City. (2017, February 20) Check Your Health Fall Prevention for Seniors [Video file]. Retrieved November 9, 2020, from https://www.youtube.com/watch?v=jkeLch47cA0
Saker, P., Farrell, M. J., Adib, F. R. M., Egan, G. F., McKinley, M. J., & Denton, D. A. (2014). Regional brain responses associated with drinking water during thirst and after its satiation. Proceedings of the National Academy of Sciences of the United States of America, 111(14), 5379–5384. https://doi.org/10.1073/pnas.1403382111
Sherrington, C., Michaleff, Z.A., Fairhall, N., Paul, S. S., Tiedemann, A., Whitney, J., Cumming, R., Herbert, R., Close, J. C. T., Lord, S. R. (2017). Exercise to prevent falls in older adults: an updated systematic review and meta-analysis. British Journal of Sports Medicine, 51(24), 1750-1758. https://bjsm.bmj.com/content/bjsports/51/24/1750.full.pdf
Here we go again. Another fad diet that isn’t going to help me lose any weight or change my body. This is just something else for someone to sell to me that doesn’t actually work. It cannot possibly be sustainable to not eat meat or eggs or dairy. What was it my mother used to tell me growing up? “Eat all your meat and vegetables so you can grow up big and strong. You need your protein and vitamins.” Or how about my daughter’s pediatrician? “How many servings of dairy is she getting a day? She needs her calcium so it should be at least two to three.”
But what if everything I was ever told was wrong? What if, in reality, I could not only survive, but thrive? What if this is the healthiest I have every been in my adult life? There’s a reason this was titled “lifestyle” and not “diet”. No one is counting calories. No one is measuring every portion on the plate. And most of all, the term diet is something temporary, whereas a lifestyle is a change in habit or perspective.
But all you eat is salad.
Wrong. On so many levels. Salad is not the only thing you can eat. As a matter of fact, the idea behind a plant-based diet, but more specifically a whole-food plant based diet, is that you are eating food that is grown. This includes legumes, nuts, fruits, vegetables, and grains. It would blow your mind how many recipes can be found with just these ingredients. (Literally, Pinterest is a gold mine.) If you think I don’t still eat pizza or tacos, you’ve lost your mind. The difference is, I use healthier, whole-food ingredients.
“Isn’t that just vegan?” Well, yes, it is. The major difference is when using the term vegan, you are referring to no longer consuming animal products, usually for humane reasons. That, however, does not necessarily indicate consuming healthy foods. Twizzlers, Oreos, and various non-dairy ice creams, chips, and candy are still vegan. The term plant-based is used to define a lifestyle where the majority of foods consumed are generally whole-food plants. (Basically meaning not processed, because let’s face it, nothing that is processed in a factory somewhere is healthy… EVER.)
But why eat plant based? What are the benefits? If it’s so good for you, why does no one talk about it? Why would I do that instead of just cutting carbs or doing keto like I always do? It works every time! Listen below to Dr. Michael Greger talk about the research of plant based diets, compared with these other diets, and the health benefits that come from eating plant based.
It’s really that easy?
Yes, it is that simple. As Dr. Greger explains, we could be reversing effects of diabetes, heart disease, and obesity by simply changing what we put in our mouths. Without the effects of calorie restrictions, removal of carbohydrates that fuel our body, or strictly measured portions. There is true, real, evidence-based research that explains the lasting effects of a whole food plant based diet. (Take a minute to scan the QR code Dr. Greger provides and read the article.) The diet not only assisted them in losing weight, it helped in the maintenance of weight loss. Weight loss is also only the beginning. It has positive effects on patients suffering from cancer, diabetes, and heart disease; among the top five killers in the United States. In my own research I was able to find articles that supported evidence of lower body mass index, improved vessel function and therefore healthier hearts, improved diabetic markers, anti-aging and anti-inflammatory responses, and anti-oxidants that decrease the risk of cancer.
But do I believe that? Is it really true? Could some articles and doctors talking about plant based diet really be all it takes? For me, it was. What was the worst that could happen if I cut out meat, eggs, and dairy? Would I miss something? Am I really that attached to food? Why could I cut out carbs but not meat? Won’t I be deficient in protein? How about my nutrients or vitamins?
In the interest of maintaining attention, I have already scoured YouTube and am posting some of the shortest informational videos you can find. Take a minute to watch this video that debunks some common myths about switching to a plant based diet.
If you’re looking for more evidence, or to have other beliefs debunked, spend some time on YouTube and type the words “plant based diet” into the search bar. There are thousands, maybe even millions of videos of doctors speaking about plant based diets, most of which are 45mins to multiple hours. Several of them are posted to Ted Talks. Others have found other forums, such as the several books and documentaries out now. To name a few, The Game Changers, What the Health, and Forks over Knives.
This is only the beginning.
Plant based diets are becoming more popular. With the growing interest and population, several sources can be utilized for obtaining information regarding the plan, as well as recipe sources. To name a few:
Instagram is like a treasure map. You follow one or two vegan/plant based pages or athletes, and suddenly more ads or suggested pages pop up with additional content. By clicking the icon on the bottom right of the picture or video, you can save the post to your archive. I save several yummy recipes this way.
Facebook is pretty much the same. You can find popular vegan restaurants near you, and often find groups. There is a Facebook group “Rhode Island Vegans” where several people share recipes and favorite places to eat or order food.
Pinterest. I mean, what can’t you find on there? From searching for vegan thanksgiving to vegan meal prep, it’s a never ending source of information.
Traditional outlets such as google and cookbooks. One of my favorites is “Plant Based on a Budget” which offers extremely inexpensive meal ideas, all while eating healthy, non-processed foods.
In the world of technology: apps. There are several apps available to you on your phone or tablet. Some are even put out by the documentaries mentioned above, such as Forks Over Knives. There are both recipe and meal planning apps available.
If you don’t feel like looking recipes up yourself, watch this last video for recommendations of how to throw together some meals without having any recipe knowledge. Here are a bunch of doctors and dietitians and how they eat plant based daily.
I am the living proof.
I’m not just sitting here preaching all of this healthy lifestyle nonsense to you without having tried it myself. I am a testimony to the research that’s been done. At eleven months of plant based eating, I am down 80lbs and 5 pant sizes smaller. Even bigger than that, I can see the inflammatory effects of eating a traditional diet. How you ask? Even when I weighed 15lbs less than I currently do, I was still 2 sizes bigger. Never in my adult life have I been healthier or felt better. My mood is better. My rest is better. My depression and anxiety are better. My skin is better. The data that scientifically proves how this diet can affect your body is out there if you have the drive to look for it. But if you don’t, I’m it, and here are the pictures to prove it.
The COVID-19 outbreak has been devastating to individuals all over the world. But how hard has it impacted those who work the front lines of healthcare? In the United States alone many states have gone forward with building outside healthcare facilities to keep up with the rushing demands of inpatient care. Healthcare workers including assistive positions, nursing, and doctors are all feeling the impact and as this winter season begins it does not seem to have any intentions of slowing down. With health care workers having to treat the patients day in and day out in person they are at the highest risk for contracting the virus. At some point in many states, the curve for the number of patients contracting the virus had begun to decrease, but the demand for healthcare professionals has not.
What are our healthcare workers facing?:
Can you imagine working day in and day out and taking on the role of the nurse, friend, and family of a patient because of the limitations with many hospitals not allowing any visitations for patients. This has been initiated to follow the guidelines in place by the CDC to help prevent further spread of the virus. Although visitors are limited, our nurses, doctors, and healthcare staff must remain in contact with these patients and are putting their own health at risk to help save the lives of those around them. It is both honorable and commendable. to think they have to wake up every day and decide to put someone else life before their own, would you be able to do this?
We must begin to take a moment and realize as a society what it is that our healthcare workers are facing every day when treating a COVID-19 positive patient. Nurse all over the United States, in particular, are in high demand to the point that we are actually experiencing a nursing shortage within the United States. The need is so severe that many nurses are working hours that would normally be considered inhumane or against many healthcare facilities rules but because the virus continues to spread and increase cases they are forced to do so. Fatigue, exhaustion, burnout, and depression are some of the various symptoms healthcare workers are dealing with day in and day out of work. The positions these individuals hold not only cause a strain on their mental health but it is also affecting their social and family relationships. With limits set in place in many states to follow social distancing regulations, many healthcare workers are not able to come into contact with their own families or friends. Many often come home to a set room or area in which they quarantine to prevent any possible chance of spreading the virus to their loved ones. This means many times they are heading home to be isolated alone and no one to talk to about the stress and frustration they have dealt with throughout the day. Healthcare worker deaths are increasing and from the looks of things, the spread of the coronavirus does not have any plans to slow down any time soon.
What can we do to help our healthcare workers?:
What can we be doing to lessen the burden of stress and frustration for our healthcare workers? For starters following the most important protocols set by the CDC can help to try and lessen their work load. The CDC recommends the following as the best ways to prevent the transmission of the COVID-19 vaccine which are hand washing, 6ft. social distancing and using face mask daily. We can also ensure that we make it a point to help replenish our healthcare workers whether it is by calling them and giving them an ear to vent to, or pick up in areas where you can help to relieve some stress for them such as taking care of the household, children, schooling with children, preparing meals, laundry and other outside responsibilities a healthcare worker may be overwhelmed with when they are not at work. Make it a point to show gratification and show your healthcare workers that they are appreciated and their efforts do not go unnoticed can help to make them feel some sort of appreciation for all of the fatigue and stress they are enduring throughout this pandemic. Simpleefforts and changes like these can help to ensure our healthcare workers are maintaining a health mental state and keeping their mental state at ease so that they can continue to care for individuals who have contracted the CVOID-19 virus. Overall we must make the choice to fight for our healthcare workers the way they choose to fight for us daily.
Referrences:
Punzo, A. J., & Forrest, M. T. (2020). COVID-19: A Review of Preliminary Clinical and Pathologic Findings. American Journal of Homeopathic Medicine, 113(2), 16–22.
Birkmeyer, J. D., Barnato, A., Birkmeyer, N., Bessler, R., & Skinner, J. (2020). The Impact Of The COVID-19 Pandemic On Hospital Admissions In The United States. Health Affairs. doi:10.1377/hlthaff.2020.00980
Wasim, T., Raana, G. e, Bushra, N., & Riaz, A. (2020). Effect of COVID-19 Pandemic on Mental Wellbeing of Healthcare Workers in Tertiary Care Hospital. Annals of King Edward Medical University, 26, 140–144.
Energy conservation, also is known as work simplification, is the technique used to minimize muscle fatigue, joint stress, and pain. When used correctly, energy conservation techniques will allow you to stay independent and maintain energy throughout the day so you can continue to do the things you desire most in life. Everything that we do throughout the day takes a toll on the human body. It is essential to see how you spend your time and energy to create a conservation plan. These strategies’ main goal is to improve your quality of life by saving your energy to do the task you enjoy completing and the ones you have to complete.
Here is a short video that gives an overview of what Energy Conservation is, and it also gives some helpful tips, after we will dive further into details about it.
(Ahmad, OT-V Episode 19: Conserving Energy Everday 2016)
The video says energy is like currency (money), and if not spent wisely, we will run out of it. This is an important part of energy conservation. We need to remember that we do not have an unlimited amount of energy, especially as we start to age.
Let’s dive into the 4 P’s of Energy Conservation; if you take anything away from this blog, let’s make it this. The 4 P’s will help you remember how to start conserving your energy.
The 4 Ps of Energy Conservation
Prioritize– Figure out what needs to be done today and put the most important task first.
Plan- Gather all materials for a task to avoid making unnecessary trips. Create schedules of what tasks need to be completed weekly and avoid completing them in a single day.
Pace- Move slowly and maintain a comfortable speed. You never want to rush through a task. Rest often, and ask for help when needed.
Position- Maintain an upright posture. Use correct positioning throughout the day. Sit whenever possible.
How Will I Know If I Need These Strategies?
Here is a quick yes or no questions that will help you determine if you need to start thinking about energy conservation or work simplification plans.
Do you ever notice you are having difficulty completing a task during the day you were once able to achieve?
Do you have to take extra breaks at work?
Are you having a difficult time playing with your children?
Do you wish you had more energy at the end of the day than you do now?
Do you have a diagnosis that makes you tired, like COPD, MS, CHF, Stroke, etc.?
Did You Say Yes?
If you answered yes to any of these questions, you might need to start thinking about energy conservation strategies.
If you think you need some help with creating this plan, please consult with your doctor, and you might get a referral for an Occupational Therapist, and they can help you.
(Bowles, Adams, Perkins, & Maxwell, Work Simplification and Energy Conservation Examples OT 2018)
In this video, you get to see some examples of proper body mechanics as well as positioning.
Energy Conservation Tips
Dressing and Hygiene
Sit when you can
Dress your lower half first
Use a reacher, sock aid, or shoehorn to avoid bending.
Wear clothes that are easy to put on and take off
Use a long handle sponge in the shower to prevent reaching.
Use warm water in the shower. Hot water can cause shortness of breath from the steam.
Housework
Avoid harsh chemicals that make breathing harder.
Allow dishes to air dry.
Position task in front of you
Use a standup dustpan to avoid bending over.
Plan your housework weekly
Cooking
Complete in steps
Gather all ingredients and materials before starting the task.
Use lightweight cookware
Use an electric appliance.
Using all of these tips in this blog will help you maintain energy and complete everything that matters in life. You will spend more time with friends, family, or maybe have enough power to achieve some hobbies that have been avoided for a while. Overall, you will feel better and hopefully happier with yourself. Remember to listen to your body and to rest before you get tired and ask for help when it is needed.
(The Way Of Living: Being Happy And Healthy At An Old Age 2017)
References:
Blikman, L. J. M., van Meeteren, J., Twisk, J. W. R., de Laat, F. A. J., de Groot, V., Beckerman, H., Stam, H. J., & Bussmann, J. B. J. (2019). Energy Conservation Management for People With Multiple Sclerosis–Related Fatigue: Who Benefits? American Journal of Occupational Therapy, 73(4), 1–9. https://doi.org/10.5014/ajot.2019.032474
Department of Physical & Occupational Therapy. (n.d.). Retrieved October 26, 2020, from https://sites.duke.edu/ptot/outpatient-services/patient-resources/energy-conservation/ Theschoolofbalance. (2015, March 22). Do You Need More Energy? Retrieved October 26, 2020, from http://theschoolofbalance.com/energy/
OT-V Episode 19: Conserving Energy Everday [Video file]. (2016). Retrieved November 12, 2020, from https://www.youtube.com/watch?v=aB4OT4FUalE
The Way Of Living: Being Happy And Healthy At An Old Age. (2017, November 29). Retrieved November 22, 2020, from https://aging.com/the-way-of-living-being-happy-and-healthy-at-an-old-age/
UCSF Health. (2020, October 06). Tips for Conserving Your Energy. Retrieved October 26, 2020, from https://www.ucsfhealth.org/education/tips-for-conserving-your-energy
Work Simplification and Energy Conservation Examples OT [Video file]. (2018). Retrieved November 12, 2020, from https://www.youtube.com/watch?v=DlifAzNItNQ
Vaping is the term that describes the use of e-cigarettes, devices which heat a liquid into vapor that can be inhaled. First coming on to the market in 2003, e-cigarettes were developed to help people quit smoking (Cobb & Solanki, 2020). Nowadays, however, they have grown past that purpose, even being used by people who never smoked, and to deliver THC or marijuana as well as nicotine. Because little is done to regulate the manufacturing of e-cigarettes, many fear that they have disastrous health complications that we just don’t know about yet. This has caused some aggressive campaigns to discourage young people from using the devices.
How much of these claims about the dangers of vaping are true though? There isn’t a lot that scientists know. In terms of helping people quit smoking, a 2019 study found that vape devices actually tend to deliver less nicotine to the body than combustible cigarettes (Kitzen et al., 2019). Whether this truly helps people to quit smoking is unknown. Certainly, stories of former smokers who used e-cigarettes to quit successfully exist. There is definitely evidence that vaping may cause less harm than smoking combustible cigarettes. The liquid that is in an e-cigarette contains far less toxic substances than a combustible cigarette, though some are still present in the nicotine-containing liquids (Kitzen et al., 2019). However, that still doesn’t mean they are safe.
In 2019, a respiratory illness similar to pneumonia began to be observed by doctors. Dr. Sydnee McElroy discusses the illness along with the history of vaping in an episode of her podcast Sawbones: A Marital Tour of Misguided Medicine.
As Dr. McElroy describes it, the illness looks similar to pneumonia. Except that it is very different. No bacteria can be identified as the cause. It does not respond to antibiotics; patients often get worse even with traditional treatment. Some need to be put on ventilators to survive. And all of the patients with the disease used e-cigarettes. We now call this disease EVALI, or E-cigarette Vaping product-use associated lung injury. Studies have linked the use of Vitamin E acetate as a thickening agent for liquids containing THC as the cause of this illness (Cobb & Solanki, 2020). With the removal of Vitamin E, the number of cases has declined.
As this video from The Economist points out, however, that was not the only dangerous substance in e-cigarettes.
One of the concerns is trace metals from the heating element in an e-cigarette. And these heating elements do give off trace amounts of metals. The vapor from various e-cigarettes was found to have potentially harmful amounts of nickel, manganese, chromium, and lead (Arnold, 2018). It is not yet known what effects inhaling those metals could have. In addition, because there is very little regulation over the manufacturing of e-cigarettes and the liquids inhaled as vapors, it is difficult to know exactly what is in them (Cobb & Solanki, 2020).
So what do we do? The simple fact is that we have very little information. Evidence points to vaping possibly being less harmful than combustible cigarettes. But we don’t yet know all of the unique dangers they may bring to the table. That is cause to be responsible in use and advertisement, and perhaps avoid using them altogether.
References
Arnold, C. (2018). Between the Tank and the Coil: Assessing How Metals End Up in E-Cigarette Liquid and Vapor. Environmental Health Perspectives, 126(6), 1–2. https://doi.org/10.1289/EHP3451
Cobb, N. K., & Solanki, J. N. (2020). E-Cigarettes, Vaping Devices, and Acute Lung Injury. Respiratory Care, 65(5), 713–718. https://doi.org/10.4187/respcare.07733
Kitzen, J. M., McConaha, J. L., Bookser, M. L., Pergolizzi, J. V., Taylor, R., & Raffa, R. B. (2019). e‐Cigarettes for smoking cessation: Do they deliver? Journal of Clinical Pharmacy & Therapeutics, 44(4), 650–655. https://doi.org/10.1111/jcpt.12833
COVID-19 is a new strain of corona virus that has not been identified in humans before. This virus affects anyone and can cause mild to severe respiratory symptoms that is similar to influenza.
COVID-19: How does this virus spread?
Covid-19 spreads through close contact (about 6 feet) through respiratory droplets created by when someone talks, coughs, or sneezes.
Covid-19 also lives on surfaces for hours and sometimes days, touching these surfaces may increase risk of infection.
Is breastfeeding safe during COVID-19
Breastfeeding is perfectly safe during the COVID-19 pandemic. In fact, even if the mother has contracted the virus it is still safe to breastfeed with a mask on.
Is COVID-19 airborne?
COVID-19 is not airborne, it is a droplet precautions. Some websites claim that COVID-19 is able to stay in the air for 6 hours. This theory has been debunked by the CDC because in order for the virus to stay in the air for 6 hours it needs a special environment that can only be achieved by humans. This means that in normal circumstances the virus can not live in the air for 6 hours.
References
Conly, J., Seto, W. H., Pittet, D., Holmes, A., Chu, M., Hunter, P. R., on behalf of the WHO Infection Prevention and Control Expert Group for COVID-19, Cookson, B., Voss, A., Levin, A. S. S., Seto, W. H., Kalisvar, M., Fisher, D., Gobat, N., Sobsey, M., Schwaber, M. J., Tomczyk, S., & Ling, M. L. (2020). Use of medical face masks versus particulate respirators as a component of personal protective equipment for health care workers in the context of the COVID-19 pandemic. Antimicrobial Resistance & Infection Control, 9(1), 1–7. https://doi.org/10.1186/s13756-020-00779-6
Government of Canada, C. (2020, October 28). Respiratory Protection Against Airborne Infectious Agents for Health Care Workers : OSH Answers. Retrieved October 29, 2020, from https://www.ccohs.ca/oshanswers/prevention/respiratory_protection.html
Multiple Sclerosis is a chronic autoimmune disorder with devastating long term implications on all who those who experience it. Averaging roughly 2.5 million cases throughout the world, MS is the predominant cause of disability in younger individuals, with the typical age of onset being between the ages of 20-40 (Naseer, et al, 2020). Despite the skyrocketing rates of diagnosis, MS can be a difficult condition to pinpoint due to it’s vastly different array of symptoms and irregular presentation. As such, a thorough look into the core of what MS is and how to manage the condition could provide tremendous help to those experiencing the condition (either personally or through loved ones).
Firstly, when discussing Multiple Sclerosis, it’s necessary to analyze what exactly is happening within the body that causes the disorder to occur. As a point of comparison, let’s think of Coronary Artery Disease, a condition which is characterized as an accumulation of various substances (fat and cholesterol, for example) within the inner lining of the arteries. This becomes a problem because the heart essentially uses the arteries as a means of “communicating” with other organs in the body. The heart pumps oxygen rich blood through the arteries toward the other organs of the body as is necessary for them to function. Coronary Artery Disease causes the buildup of fat, cholesterol, and lipoproteins builds within the arteries, (otherwise known as causing “sclerosis”, or hardening of the inner arterial vessels). This blocks communication between the heart and other organs, causing those organs to not receive the necessary oxygen. This causes what is known as an infarction, which occurs when an organ begins to decay from lack of oxygenation. (Ghasemi, et al, 2015).
Multiple Sclerosis has a similar process within the bodies central nervous system with a few key differences. Instead of blood vessels or arteries, MS effects a series of nerve cells that deliver nerve impulses from one another as a means of communicating between the brain and the rest of the central nervous system. The time between the brain deciding on an action (i.e, having a person move their right foot forward to walk) and communicating that action throughout the nervous system to make it happen is generally instantaneous. MS causes that similar block in communication to occur within the nerve cells or the “myelin sheath” (which is essentially the vehicle through which nerve impulses move from one cell to another), causing these rapid impulses to process at a much slower rate, or depending on the state of the condition, not at all. However, instead of fat or cholesterol, this happens because of the bodies immune system. The immune system’s role in the body is to recognize any potential dangerous particles (bacteria, viruses, etc.) that may have entered the body and destroy it before it causes damage. However, with an autoimmune condition, the immune system mistakenly believes that this dangerous particle is present in the body even when it isn’t. The body automatically attacks otherwise healthy tissue, and in this case, the bodies nerve cells. These attacks produce inflammation and scar tissue that cause a similar blockage between nerve cells (Polisetty & Padi, 2020).
This is why symptoms of MS are so varied. The condition is named “Multiple Sclerosis” because it is caused by these multiple blockages (or “sclerotic” plaque accumulations within the nerve pathways) that can occur anywhere within the central nervous system. As such, the symptoms that patients present with varies based on where the blockages happen to occur. These symptoms can range from vision loss, difficulty walking, numbness, fatigue, paralysis (Polisetty & Padi, 2020), urinary tract dysfunction (Philippova, et al, 2020), speech impediment, impaired swallowing (Farazi, et al, 2019), and cognitive impairments such as decreased information processing speed, loss of memory, and depression (Naseer, et al, 2020). During early stages of the disease, symptoms present in a cycle or relapse and remission, where patients can have no symptoms for some periods of time and several symptoms for other periods of time. As the disease progresses, it can cause gradual and irreversible damage to the CNS in untreated patients, causing the symptoms to occur on a more constant basis (Naseer, et al, 2020).
While there is technically no cure for Multiple Sclerosis, though there is a frequently mentioned necessity for early diagnosis and monitoring as a means of preventing progression. MRI scanning of the CNS is the usual means of diagnosis, and prescription of some disease-modifying medications (such as Copaxone, Novanstrone, and Avonex), which, while not proven to alleviate some of the chronic neurological deficits, have shown great progress at decreasing the rate of symptom progression. (Alshammari, et al, 2019).
For additional information:
References
Alshammari, Y. H. M., Aldoghmi, A. K. B., Al Afif, H. S. A., Alfayi, B. A., Alrebh, A. H., Alsayafi, Z. A., Fatani, Y. A., Aldughmi, A. N., Alzaidan, A. M., Alsubaiei, S. A. O., & Alqethami, S. S. (2019). Multiple Sclerosis Diagnosis and Management: A simple Literature Review. Archives of Pharmacy Practice, 10(4), 33–37.
Farazi, M., Ilkhani, Z., Jaferi, S., & Haghighi, M. (2019). Rehabilitation Strategies of Dysphagia in a Patient with Multiple Sclerosis: A Case Study. Zahedan Journal of Research in Medical Sciences, 21(2), 1–4. https://doi.org/10.5812/zjrms.85773
Ghasemi, R., Dastani, M., Abdolahi, A., & Rahimi, H. R. (2015). Peripheral arterial stenosis and coronary artery disease coincidence. Reviews in Clinical Medicine, 2(1), 5–8.
Naseer, M. A., Fathi, S., Labib, D. M., Khalil, D. H., Aboulfotooh, A. M., & Magdy, R. (2020). Early detection of cognitive dysfunction in patients with multiple sclerosis: Implications on outcome. Brain Impairment, 21(2), 208–216. https://doi.org/10.1017/BrImp.2019.26
Philippova, E. S., Bazhenov, I. V., Ziryanov, A. V., & Moskvina, E. Y. (2020). Evaluation of Lower Urinary Tract Dysfunction Impact on Quality of Life in Multiple Sclerosis Patients: Russian Translation and Validation of SF-Qualiveen. Multiple Sclerosis International, 1–5. https://doi.org/10.1155/2020/4652439
Polisetty, K., & Padi, T. R. (2020). Optimality quality control thresholds for effective management of multiple sclerosis. Songklanakarin Journal of Science & Technology, 42(5), 1059–1064.
HEARTY AND HAPPY- TEACHING YOUR CHILD HEALTHY HABITS
“Kaylee is pre-diabetic, she needs to lose some of her body weight in order to reverse the condition. ” These were the words of my daughters pediatrician about three years ago.
I froze.
How could this be? But she is only 9 years old?
Is this my fault? How did I miss this? What can I do now ?
At first I didn’t know where to begin in order to get my daughter healthy. I was scared but I decided to do my research. I found out that overweight among children is a serious problem and may predispose them to other illnesses. I know Kaylee’s condition was due to her weight.
The Current Situation on Childhood Obesity
Several researches point to the fact that Obesity rates are increasing across the United States. Skinner et. al. in a study entitled, Prevalence of Obesity and Severe Obesity in US Children (2018) noted that despite significant interventions aimed at encouraging healthy practices among children and adults in America, the obesity rates among children continue to increase. Williams and Green (2018) concluded that the main contributory factors to the levels of obesity are: nutrition, level of physical activity, mental health, sleeping practices and the time spent on media. The results show that a high percentage of children in America are not eating healthy, are inactive, are not getting the proper amount of sleep and these factors affect their mental health and further leads to other medical complications. Lee Health (2018) in a video entitled, “The effects of childhood obesity also highlighted the fact that obesity can predispose children to non-communicable diseases such as diabetes, hypertension and heart problems. Children may also have problems focusing at school.
Raising healthy children nowadays is truly challenging. Children are bombarded with unhealthy food choices that seem appealing. As parents, we lead busy lives with barely enough time to spend with our children. Children are playing and exercising less and so all of these factors can contribute to obesity. Special emphasis needs to be placed on helping our children to maintain a healthy weight to guard against them developing illnesses that are related.
Do you have a child that is over their normal weight?
Are you confused as to what to do to help your child to develop a healthy weight?
Like me, you might feel like blaming yourself
Don’t be too hard on yourself.
Research and make small changes daily.
Tips to help your child maintain a healthy weight
Nutritional Wellbeing
When shopping and planning meals for your children, think about Grow, Glow, Go Foods. Try and read the labels on food item. You can also teach your child how to read food labels.
Keep healthy food such as fruits and vegetables readily available in your home so children can have the right amount of serving.
Allow your child to assist in meal preparation
Explore new fun recipes with them to keep them engaged and interested. Allow them to prepare age appropriate meals.
Reduce portion size and try not to force your child to eat more than what he/she wants.
Reward children with healthy alternatives
Increase the intake of water
If you have the space, try and start a backyard garden where you can grow your own fruits and vegetables. Allow your child to help the care the for the food items. They may feel excited to eat what they help to grow.
Keep Kids Active and rested
Bring your kids to the park to play with their peers.
Take walks in your community
Limit television and social media activities and encourage more outdoor activities.
Sign up kids in clubs that offer activities such as dance, gymnastics, soccer, swimming etc. These activities will not only keep them moving, but it will contribute to their interpersonal development.
Ensure that your child gets at least eight hours of sleep.
Include your child in the organization of a daily routine schedule. They can come up with new ideas.
As parents, we need to be vigilant and pay attention to the needs of our children, especially in the context of the current pandemic.
In the following video, posted by Click on Detroit, Local 4 DIV, Dr. Raquel Hernandez suggested that parents can use the 9-5-2-1 Almost None Formulae in managing children’s’ weight.
Children may be resistant to change and may sometimes consume unhealthy food without your knowledge, but you have to maintain consistency and model the habits that you want your children to develop.
Join community group that encourage healthy lifestyle, where you can share your challenges and gain advice.
Include all family members and maintain good relationship with your child.
Gruber and Haldeman (2009) surmised that the family is very important in the fight against childhood obesity. The level of physical activities and eating habits within the family will affect weight management among children. Golan and Crow (2004) wrote that parents need to consistently encourage and model healthy practices within the home. Part of this is teaching children why it is important for them to maintain good health. It is important to have conversations with your children about their nutrition and physical activity, because you don’t want it to be a situation in which they feel forced to make changes in their habits.
Weight loss is a gradual process. It is counterproductive to get kids bombarded with complexed diets and strict exercise programs.
Continue to remind your child that they are beautiful at any size. Mental health is just as important as physical health.
My Kaylee is at a healthy weight now and is very active. It was a difficult tasks in changing her habits but with continued effort we continue to maintain healthy habits.
As parents we are the key to the fight against the obesity crisis that is happening in our country.
References:
Golan M & Crow S. (2004) Targeting parents exclusively in the treatment of childhood obesity: long-term results. Obes Res;12(2):357-61.
Gruber, K. J., & Haldeman, L. A. (2009). Using the family to combat childhood and adult obesity. Preventing chronic disease, 6(3), A106.
Skinner AC, Ravanbakht SN, Skelton JA, Perrin, E, Armstrong, S. (2018) Prevalence of Obesity and Severe Obesity in US Children, 1999–2016. Pediatrics. 141(3):e20173459.
Williams SE, Greene JL (2018) Childhood overweight and obesity: Affecting factors, education and intervention. J Child Obes Vol No 3 Iss No 2: 9.
Videos:
CBS New York (29 Feb 2020) How to Prevent and Deal With Childhood Obesity
At some point or another, we have seen in the media cautioning the vaccination against Human Papilloma Virus (HPV). As with any other vaccination, some scrutinization has led some parents and caregivers to forgo this cancer-preventing vaccine. Before we dive into the vaccine, let’s start with the basics.
What is HPV?
HPV is the most common sexually transmitted infection (STI) 20 million affected per year, 6.2 million new infections each year (Hockenberry et. al, 2013).
HPV is essentially the cause of all cervical cancer. Symptoms of HPV can and are typically nonexistent until it is too late.
Signs and symptoms may include:
genital lesions
warts
vaginal discharge
itchiness
bleeding after sex. (S. Ricci, 2017)
How can I prevent HPV?
Reducing risks include:
condom use
getting tested
lowering the number of sexual partners (over 1 can increase risk)
receiving a vaccination (Womenshealth.gov).
There are two tests used for the identification of cervical cancer:
Pap smear: identify precancerous and cancerous cells of the cervix.
HPV test: which identifies HPV infections that lead to cancer (Henry et. Al, 2016).
70–90% of HPV-related infections resolve within 1–2 years in most healthy individuals, screening should begin at age 21, regardless of sexual activity, and repeated every 3 years. While screening younger than the age of 21 years may occur for individuals with a weakened immune system. (Holder et al., 2019)
The Dreaded Vaccine
The CDC recommends HPV vaccination at age 11 or 12 years (or can start as early as age 9) and for everyone through age 26 years, if not vaccinated already.
The vaccine is a two-dose series.
The earlier the vaccine is administered the greater the protection (Holder et al., 2019).
Targeting early adolescents for education leads to an increase in vaccination. Education and counseling are key, as education leads to prevention (S Ricci, 2017).
Collecting information about the HPV Vaccine
As with any health care decision, research is key. Unfortunately, though you cannot believe everything you see and hear on the internet. What kind of research is displayed on a social media site when someone looks up the HPV vaccine? Let’s take Pinterest for example, a social media blog site that many adolescents use. Guidry et al. (2020) explain that when the HPV vaccine is searched on Pinterest the site supplies readers with misinformation. The site does not have persistent filters that allow only credible information leading to firm views about anti-vaxxing or displaying nonrelated vaccines resulting in deception.
On the flip side, many websites do contain reliable information about HPV and the vaccine.
This website is useful because it also outlines the vaccine from another source, the American Cancer Society.
All this research does not fall on your lap, your primary and women’s health doctors are a wealth of knowledge should you have any concerns. Sheaves (2016) offers providers the opportunity to discuss the option of providing handouts and combining them with an educational video. The combination of video and handouts led to increased knowledge and participation in the HPV vaccine. Communication is key when discussing your options, you are not alone.
After this, you are still probably asking….
Should I really get the vaccine?
Above is a video by Dr. Mike Evans where he goes into great detail explaining the HPV vaccine. This video gives another breakdown of HPV and the vaccine using animations and cartoons.
You might be asking Why should you trust this guy?
Dr. Mike Evans is the founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael’s Hospital.
Guidry, J., Vraga, E. K., Laestadius, L. I., Miller, C. A., Occa, A., Nan, X., Ming, H. M., Qin, Y., Fuemmeler, B. F., & Carlyle, K. E. (2020). HPV Vaccine Searches on Pinterest: Before and After Pinterest’s Actions to Moderate Content. American journal of public health, 110(S3), S305–S311. https://doi.org/10.2105/AJPH.2020.305827
Henry, N. J. E., McMichael, M., Johnson, J., DiStasi, A., Ball, B. S., Holman, H. C., Elkins, C. B., … Assessment Technologies Institute. (2016). RN adult medical surgical nursing: Review module.
Hockenberry, M. J., Wilson, D., & Wong, D. L. (2013). Wong’s essentials of pediatric nursing. Place of publication not identified: Mosby.
Holder, N., Ahmed, N., & Cabral, M. D. (2019). Human papillomavirus infection in adolescents. Pediatric Medicine, 2, 46-46. doi:10.21037/pm.2019.08.01
Ricci, S. S. (2017). Study guide for essentials of maternity, newborn, and women’s health nursing. Philadelphia, PA: Wolters Kluwer.
Sheaves, C. G. (2016). Influence of education strategies on young women’s knowledge and attitudes about the HPV vaccine. Women’s Healthcare: A Clinical Journal for NPs, 4(4), 38–45
(The Way Of Living: Being Happy And Healthy At An Old Age 2017)
Multiple Sclerosis is a chronic autoimmune disorder with devastating long term implications on all who those who experience it. Averaging roughly 2.5 million cases throughout the world, MS is the predominant cause of disability in younger individuals, with the typical age of onset being between the ages of 20-40 (Naseer, et al, 2020). Despite the skyrocketing rates of diagnosis, MS can be a difficult condition to pinpoint due to it’s vastly different array of symptoms and irregular presentation. As such, a thorough look into the core of what MS is and how to manage the condition could provide tremendous help to those experiencing the condition (either personally or through loved ones).
