More about Aging and Joint Pain

Aging and Joint Pain

As we age, usually there is an increase in joint pain caused by the fluids needed to lubricate our joint decrease, and cartilage that protects our bones begins to break down.  Our ligaments become stiffened while our muscles needed to support and stabilize our joints weaken.  All of these changes lead to varying degrees of inflammation, pain, and stiffness.   So what can we do??  “People who exercise have improved daily function, decreased depression and fatigue, reduced pain, and improved sleep,” says Hareth Madhoun, DO, a rheumatologist at The Ohio State University Wexner Medical Center in Columbus, Ohio.

Exercises for individuals with joint pain

  • Walking.  Needs no special training; can be done almost anywhere, and easy on the joints.  As a plus, it is good for cardiac health, also.
  • Swimming.  Good for stretching muscles and soothes our joints.
  • Strength training.  The stronger our muscles are the less strain on our joints.  Start slowly with lighter weights.  If you feel pain, back off a little.
  • Cycling.  This is great aerobic exercise, but try to use a safer bike, like a recumbent bike or comfort bike.
  • Tai Chi and Yoga.  These include flexibility and range-of-motion moves, which boost joint flexibility and function.
  • Pilates.  Focuses on strengthening and improving control of our muscles.

Medications for individuals with joint pain 

Over the counter (OTC) medications:

  • NSAIDs and Acetaminophen.  Such NSAIDs as Ibuprofen (Motrin, Advil) and naproxen (Aleve).

Prescription medications 

  • Pain medication, such as Tramadol (Ultram, Conzip)
  • Corticosteroid injections.  Performed by a healthcare professional in an office setting.
  • Other injections: such as hyaluronic acid, platelet-rich plasma, autologous conditioned serum or stem cells.

Whichever treatment you prefer, please discuss with your healthcare provider.  I wish you a pain-free week ahead.

Warm Regards,

Dr. Mike and Mary

https://www.everydayhealth.com/hs/rheumatoid-arthritis-treatment-management/joint-pain-relief-exercise-pictures/

https://www.floridapainmedicine.com/blog/is-joint-pain-a-normal-part-of-aging#:~:text=Aging%20and%20your%20joints&text=Ligaments%20tend%20to%20stiffen%2C%20while,common%20cause%20of%20joint%20pain.

https://www.medicalnewstoday.com/articles/what-is-the-best-medication-for-joint-pain

Aging and joint pain

So… What is the cause of joint pain?

Joint pain is especially common as you age.  In a national study, about one third of adults reported joint pain within the past 30 days.  Knee pain is the most common, followed by shoulder and hip pain.  But joint pain can affect any part of your body with a joint – from your ankles to your shoulders and hands.

Any of the following conditions can cause joint pain:

  • Osteoarthritis, a wear and tear type of arthritis is the most common type.
  • Rheumatoid arthritis is an autoimmune disease that attacks the body’s own tissues.
  • Bursitis is an inflammation of the sacs of fluid that protect your joints.
  • Strains, sprains, and other injuries
  • Gout is another form of arthritis.

Treatments for joint pain – Diet

  • Vegetables, such as leafy greens like chard, spinach, and kale.  Avocados. Chili peppers. Cruciferous vegetables, such as broccoli, cauliflower, and brussels sprouts. Mushrooms raw or cooked.
  • Berries – specifically, strawberries and blueberries.
  • Fish and Nuts.  Fish, such as salmon and sardines.  Nuts, such as hemp seeds, flaxseeds, almonds and walnuts.  If you don’t like to eat them plain, add them to salads, breakfast cereal, or roasted vegetables.
  • Tumeric.  Add this super spice to soups, grain bowls, and dressings.  Add black pepper to enhance the absorption of the curcumin in the turmeric.
  • Ginger.  Ginger helps ease inflammation by slowing down the body’s production of cytokines, a protein that triggers inflammation.
  • Water.  Drink plenty of water.  It soothes inflammation in the body and helps hydrate us. 

Treatments for joint pain – Vitamins and Supplements

  • Vitamin D.  Some researchers believe Vitamin D works on the immune system while others believe it works directly on the joints of the body. There are very few foods that supply Vitamin D – however, salmon and mackerel does supply some; milk fortified with Vitamin D can also supply some.  Small doses of direct sunlight can provide Vitamin D; or you can take a Vitamin D supplement.
  • Omega3 Fish Oil –Your body turns them into anti-inflammatory chemical called resolvins that can take away joint stiffness and tenderness.
  • Chondroitin – It helps boost collagen in your joints which can help you absorb shock better.
  • Methylsulfonylmethane (MSM).  Found in fruits and vegetables.  Can be supplemented up to 3000 milligrams a day.  This helps with the symptoms of pain and swelling.
  • Borage Oil. The extract from seeds of the borago plant is high in gamma linolenic acid, a fatty acid that fights inflammation in the body.
  • Boswellia. The active ingredient in Boswellia can help with pain and improve movement in your joints. Research also shows it can slow down cartilage loss.

Next week, I will discuss the benefits of some exercise and medications to help with joint pain.  Until then,

Warm Regards,

Dr. Mike and Mary

References:

https://www.eatingwell.com/article/8023907/anti-inflammatory-fats-to-eat/?did=8019359-20230122&utm_campaign=daily-nosh_newsletter&utm_source=etg&utm_medium=email&utm_content=012223&lctg=6e9b85bc7537bb9bfa7e13bd0f066658be8f19aa

https://orthopedicsc.com/news/vitamin-d-benefits-avoid-improve-arthritis-symptoms

https://www.prevention.com/health/g20507607/7-natural-remedies-for-joint-pain/

https://www.webmd.com/arthritis/ss/slideshow-supplements-for-joint-pain

Move it! Move it! Move it!!!

About the Study

If you want to stay healthy up through old age, then start walking today.  A study done by Harvard University included more than 1600 men and women between the ages of 70 and 89 was done.  Of the participants, none exercised regularly, and all were relatively frail.  Half were assigned to an exercise program that included daily walking and included strength and balance exercises.  The other half took part in education workshops on healthy again and included gentle stretching routines. 

After 2 ½ years, the volunteers in the exercise group were 28% less likely to have become disabled.  They were also 18% less likely to have any episode of physical disability.  Tin this study, the goals included:

  • Get at least 150 minutes per week of walking or other moderate intensity exercise.
  • Do resistance training with weights or machines two or three times a week, but not two days in a row.
  • Stretch and do other activities that improve flexibility and balance every day.

Preventing Falls

Exercise improves balance and regular exercise can reduce the likelihood of falls by 28%.  Here are some simple exercises using a mini trampoline that can improve your balance:

“Toe Touch” Trampoline Balance Move

  • Start position: Stand on your JumpSport Fitness Trampoline with your feet a few inches apart. Put your arms straight out from your sides.
  • Right foot: Keeping your left knee slightly bent, lift your right foot and slowly tap the front of the frame with your toe, then tap the right side, then tap the front again. Finish at your starting position.
  • Left foot: Keeping your right knee slightly bent, repeat the same pattern tapping the front, side, front, and then return to your starting position.
  • Pace Modification: Each foot should take about 6 seconds to move through the complete motion. For more of a challenge, slow this down to 12 seconds per foot.
  • Handle Modification: Start by holding the handle with two hands and progress to one hand or no hands as your balance gets stronger.

“Straight Ahead Hold” Trampoline Balance Move

  • Start position: Stand on your JumpSport Fitness Trampoline with your feet a few inches apart. Put your arms straight out in front of you.
  • Right foot: Keeping your left knee slightly bent, lift your right foot straight out in front of you. Hold this as long as you can (5–30 seconds). Return to starting position.
  • Left foot: Repeat the same move with your left foot.
  • Repeat up to 5 times, if you can.
  • Handle Modification: Start by holding the handle with two hands and progress to one hand or no hands as your balance gets stronger.

I’ve given you a starting point on some type of exercises that can help improve your physical and mental health, reduce the likelihood of falls, and to take more control of your health and life by exercising.  Next week, I’ll add more about different types of exercise.

The above post was written by my wife, Mary.  In the future, we will write these blogs individually or as a team. Being a good team member is also a healthy role in our lives.  Enjoy and keep moving!!

Warm Regards,

Dr. Mike & Mary

References:

https://www.health.harvard.edu/blog/walking-exercise-helps-seniors-stay-mobile-independent-201405287173

https://www.health.harvard.edu/blog/preventing-falls-in-older-adults-multiple-strategies-are-better-2019102218085

https://www.jumpsport.com/blog/mini-trampoline-exercise-for-seniors/

Stop the Spread!!

When I talk about stopping the spread, I’m not talking about COVID  I talking about the spread of our bodies.    With the increasing health problems caused by obesity, it’s time to review how we can prevent those particular illnesses from happening to us.  I reviewed a healthy diet last year on this blog, but now is the time to start anew with the new year. An article from Harvard University said two out of every three U.S. adults are overweight or obese (69%) and one out of three are obese (36%).  Adults with obesity are at increased risk for many other serious health conditions, such as heart disease, stroke, type 2 diabetes, some cancers, and poorer mental health. 

I think we can all do three things starting today, that will help us journey toward a healthier body.  Let’s look at the food we eat.

  • Stop eating ultra-processed foods!  What are they?
    • Chips – the most notorious offenders are brands that contain “artificial flavors, colors, and preservatives”.  Your best bet is a basic kettle chip with just three simple ingredients:  potatoes, olive or sunflower oil, and salt. Another good option is overn-roasted sweet potato chips.
    • Packaged snack cakes – The ones wrapped in plastic last for months.  Whipping up your own sweet treats are a better option.  You can use almond flour instead of white flour, and cut back on the sugar.
    • Certain breads – You already know to avoid white bread in favor of fiber-rich whole-grain bread.  Look for a whole grain bread that doesn’t have any artificial additives or preservatives.  Some of the healthiest breads are in the frozen food section.
    • Diet soda – it usually contains artificial sweeteners like aspartame, saccharin and sucralose.  These sweetners have been linked to headaches, depression, and an increased risk of type 2 diabetes.  If you don’t like plain water, try sparkling or flavored water with only carbonated water and natural flavors.
    • Frozen Pizza—There are no versions of minimally-processed pre-made pizza.  The best alternative is make your own dough.
    • Candy – most of the movie theater brands we love contain high fructose corn syrup and artificial flavors.  Seventy percent dark chocolate is a great alternative to candy. Or reach for your favorite fruit.
  • Exercise – the minimal recommended by the CDC is 150 minutes per week, that can be divided throughout the week.  Any exercise is better than none, but it has to be at least 15 minutes at a time to be helpful.
  • Eat more fruits and vegetables.  There are lots of options available at the store.  Bananas, grapes, blueberries, apples, pineapple, and much more are available.  Try to add more salads.

Next week, I’ll discuss more that you can do to eat healthier.

Warm Regards,

Dr. Mike

References:

https://www.cdc.gov/obesity/data/prevalence-maps.html

https://www.health.com/mind-body/6-ultra-processed-foods-to-throw-out-right-now

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-trends-original/obesity-rates-worldwide/

Auld Lang Syne

At the end of an old year and the beginning of a new one, the song Auld Lang Syne is sung by many people to bid farewell to the old year.  Why does this song impact so many of us?  Because it is a reminder of “old long since”, times past, the good old days, or better times in our life.  Music has been a part of mankind for at least 43,000 years.  Primitive flutes were made of bones.  Auld Lang Syne was actually a poem written by Richard Burns of Scotland, but it was based on an older Scottish folk song.

Music adds much to our lives… in more than just the appreciation of beautiful music.  “Music hath charms to sooth the savage breast.  To soften rocks, or bend the knotted oak” – William Convreve wrote in the middle 1600’s.   We can use music to enrich our lives in many ways.

Therapeutic Music

Music to promote a healing environment has been used in many cultures throughout history.  The roots of therapeutic music started in Greece by Pythagoras who taught music as a medical science.  Some of the benefits of therapeutic music are:

  • Stabilize our heart rate, blood pressure, and respiration rates
  • Can have a positive effect on protective cells of the immune system
  • Can lead to a state of deep relaxation
  • Can increase endorphin levels which can reduce the level of pain
  • Salivary immunoglobulin, which speeds healing, may be increased
  • Aides in drug and alcohol detoxification
  • May reduce infection, aid digestion and reduce stress

Music for Sleeping

We discussed ways to help us fall asleep and stay asleep on a previous blog. Now there are other options available to aid in our sleeping. If you own an Alexa, you can ask her to play “Classical Music for Sleeping” or “Binaural Beats”. The great thing about using Alexa, is that you can play the music for a specific time period.

If you prefer to use your phone apps, Pandora, Spotify, YouTube, etc., then you can select the type of music which relaxes you and use ear buds or headphones. Most of the apps have a “music for sleeping” playlist.  Whatever your choice, you will find this type of music effective in improving your time and quality of sleep.

Music for Working (Productivity)

There are specific types of music for being productive in your work.  Research supports this concept.  As Harvard Business Review says, “Music is magical”. 

Other Music Uses

There is music for studying, for working out, for relaxing, for working in the office, for deep focus while working, chill music for creativity, and any other activity where you can listen to music.

So, I recommend you think about which type of music will help you with whatever activity you choose and start listening to the right music for you.  Choose your own playlist.  What is right for you may not be the right choice for your friend. So, keep listening…

Warm Regards,

Dr. Mike

References:

https://www.mhtp.org/therapeutic-music-research

https://hbr.org/2022/09/can-music-make-you-more-productive

Importance for Senior Dental Care and your Health!

What does teeth and the care of them have to do with healthy aging.  A lot!! There are several reasons to make your dental care a priority.

  • Tooth Decay.  Plaque caused by bacteria harms the tooth enamel and can cause cavities.  One of the reasons older adults are more at risk is because of dry mouth.  Saliva helps protect the teeth and reduces bacteria.  Certain drugs taken by seniors can cause dry mouth, such as medication for depression, asthma and high blood pressure.
  • Gum Disease. Two out of every three seniors 65 and older have gum disease.  Severe gum disease, also called periodontitis, can lead to sore, bleeding gums, chewing problems and tooth loss, among other health problems.
  • Tooth loss is common in older adults.  About one in five adults and older have lost all of their teeth.  Tooth loss affects nutrition, because of the inability to chew fresh fruits and vegetables.
  • Heart Disease.  Inflammation caused by gum disease increases the risk of heart disease.  Gum disease can also make heart conditions worse and may be associated with a higher risk of stroke.
  • Diabetes.  Adults with poor blood sugar control are at higher risk for dental problems, such as inflammation and gum disease.  This is caused by too much sugar in your saliva which causes bacteria to grow in your mouth.
  • Pneumonia.  Older adults with poor dental hygiene, especially those who smoke, are at increased risk of bacterial pneumonia. 
  • Oral Cancer.  Older adults are at higher risk for oral cancers, especially if you smoke cigarettes, pipes or cigars.  Regular dental appointments can help detect problems earlier.

How to take care of your teeth and gums.

  •  Brush and floss your teeth every day.  Brush after breakfast and before bed.  Floss your teeth every day.  If you have trouble, talk to your dentist about using a water pik.
  • Watch for changes in your mouth.  Your risk for oral cancer increases as you age.  If you see any changes in your mouth, get them checked out. See a doctor of dentist if you have any of these symptoms for more than 2 weeks.
    • A spot in your mouth, lip or throat that is soreA lump or thick area in your mouth, lip or throat.A white or red patch in your mouthTrouble chewing, swallowing, or moving your jaw or tongueNumbness in your tongue or mouthSwelling in your jaw
    • Pain in one ear without hearing loss
  • See your dentist regularly for a checkup and cleaning. Have your teeth cleaned twice a year.  Most dental insurances cover this; however, Medicare doesn’t cover dental care.
  • Talk to your doctor or dentist about dry mouth. Ask what you can do to improve the condition.
  • Build Healthy Habits.
    • Eat healthy and reduce sugary foods and drinks.
    • Don’t smoke or use other tobacco products.
    • If you drink alcohol, drink only in moderation

I hope this helps, there are many aspects to health aging and dental care is one.  Until next week, keep smiling.

Warm Regards,

Dr. Mike

References:

https://health.gov/myhealthfinder/doctor-visits/regular-checkups/oral-health-older-adults-quick-tips

Aging and Dental Health ada.org

Tips for getting better sleep!

Based upon our last blog, now you know why sleep is so important to our mental and physical health.  So now we need some tips on how to get that 7 – 9 hours of sleep at night to feel our best and prevent cognitive decline.

Tips for Getting More Deep Sleep

  1.  Exercise – here it is again.  For better all around health, we need to exercise, but it also helps with sleep.
  2. Reduce any caffeine intake during the afternoon and evening.
  3. Ensure that you have a quiet, cool and dark sleep environment.
  4. Create a relaxing routine to wind down before going to bed.
  5. Reduce or avoid alcohol.
  6. Set a regular sleep-wake schedule that will provide 7 – 9 hours of sleep per night.
  7. Take a warm bath – heating your body at least an hour before bedtime may help induce slow-wave sleep (deep sleep).
  8. Improve your diet.  What you eat and drink before you sleep impacts your sleep.  People who eat more fiber are more likely to have more deep sleep. And, eating a diet high in saturated fats obtain less deep sleep.
  9. Listen to Binaural Beats.  The best way to listen to these tones is with headphones or ear pods.  However, playing binaural music on your phone or Alexa.  There are apps for binaural music, or you can ask Alexa to play those sounds.

Medications or Supplements

Melatonin does affect the circadian system and promotes sleep by decreasing the arousal signal.  With aging our melatonin levels decrease.  Try to take the lowest effective dosage possible.

Cognitive Behavioral Therapy may help address the issue of not being able to “shut down” so you can go to sleep. 

Talk to your physician or healthcare provider about pharmaceuticals.  They typically do not provide deep sleep, but sometimes can induce deep sleep all night.  Timing is important.  Remember to continue a regular sleep-wake schedule.

I hope you found this information helpful and I wish you “Sweet Dreams”!

Warm Regards,

Dr. Mike

References:

Why Sleep Is Important for Brain Health
Deep Sleep: How Much Do You Need?

Why is sleep so important?

Why is sleep so important for our physical and mental health??

One in three Americans do not get enough sleep during the night.  There are individuals who say, “ I only need 3 – 4 hours of sleep a night.”  That may be true for them, but  a great deal of the benefits of sleep are not evident in less than seven hours of sleep for adults – including aging adults.  43% of older adults do not achieve adequate sleep.

Physical Effects of Inadequate Sleep

  1. Lack of sleep promotes inflammatory markers, which can affect heart diseases such as heart attacks, atrial fibrillation and congestive heart failure.
  2. Sleep disturbances including lack of sleep affect psychological illnesses, such as anxiety, depression, bipolar disorder, and schizophrenia.
  3. It can also lead to increased risk for cancers, affect our immune system’s ability to fight off infections such as the common cold as well as affect hormones that are involved in obesity and diabetes. 

Psychological effects of Adequate Sleep

  1. Your brain has the opportunity to organize information and memories from the day.
  2. Improves mental performance
  3. Improves reaction time, which is helpful when driving or operating equipment
  4. Improves energy levels
  5. Problem solving ability is improved.

So acknowledge that you need at least 7 – 9 hours every night for psychological and physical health.  Next week, I’ll go over some helpful hints to improve your sleep time.

Going to go catch some ZZZs myself.

Warm Regards,

Dr. Mike

References:

https://d1wqtxts1xzle7.cloudfront.net/50920121/Effects_of_sleep_deprivation_and_exercis20161216-31005-1vpw92t-with-cover-page-v2.pdf?Expires=1670209950&Signature=E5aP2q7aLyVzpv89CvnJ63a228MmYfImPaKkPrEuwMceIiOv5oEqZv9fJe-vRZLo9jLs7dj-9pi9rLWok~NJWYiohSIu8qjimrCrS9jYFQ60pEAN~x-Otl8beqgXvBQ79wOULFig0xnNLuk~SQLFQl15aou9AzOQYdF5nnwVkv2KQ0GbU5OolyTPa840QwRbJ6Yoi~-Of2PaRPeKLKC~4PTYkcdNsmEJ6C2nasbzR0v~R3c6t8KZecqrbKLrTx1rSwSOkp7lNeIRsd-ZdPY1kd2kuDl37p~xcVgUEdjcJb~~8QHKviUM2-eAN2mRxlXKtkoXvxHiQ1S3WAnX2U9JYQ__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA

https://www.optum.com/health-articles/article/healthy-living/what-does-it-mean-have-healthy-sleep/?utm_source=PPC&utm_medium=PP&utm_term=HYPPPCB2CCM4Hub&utm_campaign=optum_HYP&gclid=CjwKCAiAp7GcBhA0EiwA9U0mtu1khey0Hzaz_MwMJPly7rv_SjcOzlKu0jRFvpGOQstcxIo8pr1CYxoCNaAQAvD_BwE

https://www.medicalnewstoday.com/articles/sleep-and-mental-health#Two-way-link-to-mental-health

Laughter is the Best Medicine!

As we age, do we laugh less?  If we do laugh less, that is making us less healthy.  So how does laughter help improve our health?

Short Term Benefits of Laughter

Laughter doesn’t just help us mentally, there are actual physical changes that occur.  Laughter can:

  • Stimulate many of our organs.  Laughter stimulates the heart, lungs and muscles.  It increases the endorphins released by our brain and increases the oxygen in our blood stream.
  • Activate and relieve our stress response.  Laughter increases our stress response and then decelerates that stress.  After a good laugh, we become relaxed.
  • Soothes tension in our body.  Laughter stimulates circulation by increasing the heart rate and helps our muscles relax. 

Long Term Effects of Laughter

Laughter may improve your physical health by:

  • Improving your immune system.  Negative thoughts cause chemical reactions within our bodies and brings more stress into our entire body system and decreases our immunity.  Positive thoughts and laughter can release neuropeptides that help fight stress and other illnesses.
  • Relieving pain.  The endorphins released by the brain are our own body’s painkiller.
  • Improving our coping mechanisms.  Laughter helps you connect with other people and makes it easier for us to cope with stress in our lives.
  • Improving our mood.  Sometime in our life, we may experience depression.  Laughter helps reduce the stress in our lives and can help with depression and/or anxiety. 

How to Find Laughter in our Lives?

  • Search for humor.  Find funny cards that make you laugh out loud.  Hang them up at the office or on the refrigerator.  Select some funny movies.  Watch funny videos online, such as this video of laughing babies — https://www.youtube.com/watch?v=L49VXZwfup8
  • Find a way to laugh at yourself.  We are not perfect.  If you can laugh at yourself, your stress will actually decrease.
  • Share laughter.  Find your friends who make you laugh. Spend some time with them. 
  • Know what isn’t funny.  Some forms of humor are not appropriate.

So until we meet again next week, watch the video of the laughing babies, make a friend laugh, find something funny to share with your friends and family, and smile more— it takes fewer muscles to smile than it does to frown.

Warm Regards,

Dr. Mike

References:

https://www.geisinger.org/health-and-wellness/wellness-articles/2021/02/25/19/56/why-laughter-is-the-best-medicine#:~:text=When%20you%20laugh%2C%20your%20body,and%20can%20improve%20your%20mood.%E2%80%9D

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456

Happiness & health

More on the Hallmarks of Aging…

Last week, we discussed three of the hallmarks.  Pictured above are all of the hallmarks of aging.  Today, I will discuss some additional hallmarks;

Loss of Proteostasis

As our cells age, environmental stresses add up and the cells are unable to maintain the appropriate amount of protein balance.  As these proteins are unbalanced, this affects how the aging process affects our bodies.

Cellular Senescence

Basically, this means that our cells are getting old. When they get old they stop dividing and growing because of damage or lack of the necessary components to our cells to grow and divide.  When this occurs, the cells just start aging.

One Treatment – NAD+

One of the treatments, that is recommended for several of these hallmarks of aging, is NAD+.  What are some of the benefits of NAD+?

  1. Improves energy levels
  2. Improves mental clarity
  3. Improves mood
  4. Effective in reducing fatigue
  5. Helps reduce cravings.

How NAD+ acts is by:

  1. Promoting cellular energy production
  2. Supporting DNA health and repair
  3. “Turns off” genes that accelerate degenerative aging processes

Diet and exercise can also help slow the aging process.  By having a healthy diet and by exercising regularly with a safe exercise program, you can improve your aging process.

Warm Regards,

Dr. Mike

References:

https://www.frontiersin.org/articles/10.3389/fendo.2018.00258/full

https://sinclair.hms.harvard.edu/