Joint Health 101

Joint Health 101

A common problem we see in our practice is people dealing with joint issues. Shoulders, knees, ankles, and even the spine (facet joints) are often prone to instability, imbalance, and injury. The best way to keep your joints healthy is to realize what common challenges your joints are facing, and what you can do to support good joint health!

Challenges:

Wear & Tear- Exercise is essential for good health & wellness. Living an active lifestyle may lead to minor injuries due to wear & tear on the joints. Athletes of all types and levels are always pushing for the next personal best! Be smart about how you’re going to reach that goal injury free.

Aging- As you age you are more prone to joint challenges. This is a natural part of growing older, but you can still be proactive about increasing quality of life in your older age.

Ergonomics (Tech Neck)- If you are a student who sits all day in the classroom, work a 9 to 5 desk job, or you’re someone who is staring down at your phone all day then you are probably suffering from improper posture (ergonomics) that can lead to increased joint stress, which over time can lead to joint pain.

How to Support Joint Health:

  1. Proper Diet- A Mediterranean diet is a great start towards a more healthy, balanced, and anti-inflammatory eating lifestyle. Remember to eat a variety of fruits & veggies. Choose complex carbohydrates like brown rice, quinoa, and whole grains. Go for lean proteins. Add healthy fats like olive oil, avocados, and fish to your diet.
  2. Proper Movement- Be sure you are using proper ergonomics & posture when sitting, sleeping, and working out. Remember that strong muscles help with joint stability. Improved flexibility will improve joint range of motion. Look at what movements you are doing in your daily exercises. Try to incorporate stretching, resistance training, and low impact activities into your plan to help keep your joints healthy.
  3. Chiropractic- Regular adjustments can help with proper ergonomics, posture, and any imbalances to the musculoskeletal system, and being sure your joints are moving properly.
  4. Nutritional Supplements- Supplements may help joint health in a proactive or reactive (after injury) way.
    • Boswellia- Anti-inflammatory
    • Turmeric- Anti- inflammatory
    • Glucosamine- May help with cartilage health
    • Omega-3’s (fish oil)- Anti-inflammatory
    • Gotu Kola- May improve blood circulation & reduce swelling

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Your Tustin Chiropractic & Acupuncture Clinic:

True Health & Wellness

  

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*Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

 

FATS

Lowdown on FAT

Fat has gotten a bad rap. Especially in the last 30 years when we saw an explosion in products that were “fat free” or “low fat” alternatives to traditional fats. These changes in the fats we eat have not been based on research. Healthy fats are a necessary part of a well-balanced and healthy diet. Research is telling us that it’s the kind of fats that leads to our body’s state of health, or disease. Here are some important things to know about fats.

  • Recent dietary guidelines don’t put a limit on the total amount of fat that we should have in our diets. Fats should make up approximately 20-35% of your daily percentage of calories.
  • Proper ratio of omega-3’s to omega-6’s are said to be somewhere around 1:1 to 1:5. The Standard American diet (SAD) can have as much as a 1:25 ratio, which shifts the body towards a state of inflammation.
  • Servings of seafood per week should be from 2-5. Remember that smaller fish tend to have less toxicity.
  • Choose grass-fed meat, free-range chicken, and organic whenever possible. These tend to have better healthy fat ratios and contain less hormones, pesticides, and chemicals.
  • Cooking oils: choose Extra Virgin Olive Oil, coconut oil, avocado oil, and sesame oil when possible. Do not heat above 350 degrees because it can damage their benefits.
  • Avoid: vegetable oils, corn oils, and safflower oil.

Trans fats: These are bad and should be avoided. They are being removed in most foods. Look out for hydrogenated and partially hydrogenated oils because these are trans fats.

Saturated fats: These are now considered neutral fats. It is still important to not get too much of your dietary calories from these types of fat.

Monounsaturated fats: These fats can help lower cholesterol in the blood. Use these in your diet.

Polyunsaturated fats: These are omega-3’s and omerga-6’s. Try to get a 1:1 ratio of these.

Omega-3’s: These are the Anti-Inflammatory fats. Eat more of them!

Omega-6’s: These are the PRO- inflammatory fats. Eat less of them!

Fat- free: This usually means highly processed food. They may be full of sugar and starch to make them taste better. They are pro-inflammatory.

Your Tustin Chiropractic & Acupuncture Clinic: 

True Health & Wellness

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Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF:

The importance of the ratio of omega-6/omega-3 essential fatty acids. Simopoulos AP.

Biomed Pharmacother. 2002 Oct;56(8):365-79. Review.

LA Times “The Skinny On Fat” – Paula Spencer Scott

30-DAy Challenge: Kombucha

True Health And Wellness (THAW) 30-Day Challenge:

Kombucha

 May’s THAW 30-Day Challenge is going to take place at Zama Tea & Kombucha in Old Town Tustin!

Here is a breakdown of this month’s challenge:

What: Kombucha Daily!

Who: True Health & Wellness vs. Zama Tea

Where: Zama Tea 434 El Camino Real in Old Town Tustin

When: The month of May

We will be documenting the struggles, successes, and insights we experience while striving to live the true health and wellness lifestyle. We will be posting all the latest updates on our blog, YouTube channel, Instagram, and Facebook.

We hope these challenges will give us first hand insights about how to bring a better, healthier lifestyle to our patients and ourselves. We want to be walking the walk & talking the talk of a true health and wellness lifestyle.

Let us know if you have any recommendations for our next challenge!

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