Inflammatory Causing Foods

Inflammation is the healthy response to injury and infection. The inflammatory process is a way of defending our bodies by sending immune cells and key nutrients to affected areas. However, there is a difference between inflammation as a defense mechanism and chronic inflammation, which can be potentially dangerous. Chronic inflammation may occur from being overweight, experiencing lots of stress, and living a sedentary lifestyle, and it may lead to numerous other diseases.

Last week we talked about foods that can reduce inflammation. Today we will discuss some foods which can be known for causing inflammation. In order to limit inflammation, try avoiding excessive intake of the following foods.

Alcohol – Over consumption of alcoholic beverages may increase your body’s inflammatory response, especially in the liver, larynx, and stomach.

Bagels and other starches – These foods typically contain gluten, which can trigger an inflammatory response that leads to bloating or digestion changes.

Sugary foods – Foods ranging anywhere from Snickers to sweetened yogurt can increase blood glucose levels. Heightened levels promote the release of chemical messengers that elevates the body’s immune response.

Trans fats – Too much can damage the cells lining the blood vessels, which in turn, induces inflammation.

Omega 6 fatty acids – These are found in common cooking oils like canola, corn and soybean oil. They expose our bodies to free radicals which cause inflammation. Olive oil or coconut oils are more stable fats that should be used instead.

Achy Joints?

Carpal Tunnel Syndrome

Carpal tunnel syndrome is a condition in which there is excessive pressure on the median nerve. This nerve runs from the forearm into the palm of the hand through a small space called the carpal tunnel. It is responsible for allowing feeling and movement to parts of the hand. Pressure on this nerve can result from swelling or anything that makes the carpal tunnel smaller. Examples include rheumatoid arthritis, diabetes, pregnancy, obesity, smoking, wrist injuries, work stress, and repetitive hand movements.

There are several ways you can attempt to prevent carpal tunnel syndrome, such as exercising to stay at a healthy weight, controlling your diet, avoid smoking, and arranging your work space using ergonomic guidelines. We will focus on work place ergonomics in this post. Office ergonomics focuses on how a workstation is set up, including the placement of your desk, computer monitor, paperwork, and chair. The same ideas can help you arrange your position for other daily activities. Not only do these ergonomics help reduce the risk of carpal tunnel syndrome but following the guidelines portrayed in the picture below can decrease the risk of other musculoskeletal injuries. 

                              

Healthy Valentines Ideas!

Keep your special someone healthy with these great Valentines Day treats!  How Sweet!

Shoulder Impingement Syndrome

What is it?

A common cause of shoulder pain is shoulder impingement syndrome. This occurs when the tendons or bursa in the shoulder collide with bones at the shoulder joint. Pain is persistent and affects everyday activities, especially when the shoulder is required to elevate in some fashion.  Reaching up behind the back or reaching up overhead to put on a coat or blouse may induce pain. 

How is it caused?

Overuse of the shoulder joint, especially repetitive overhead activity of the shoulder, is a risk factor for shoulder impingement syndrome. The following are some examples of activities that may cause pain: painting, lifting, swimming, tennis, and other overhead sports. Bone and joint abnormalities are other risk factors for shoulder impingement. Poor blood circulation may also be a cause because ligaments and tendons rely on receiving proper nutrients from the blood to help support the shoulder. Over time, impingement syndrome can lead to inflammation of the rotator cuff tendons (tendinitis) and bursa (bursitis). Without proper treatment, tendons may thin and/or tear.

What exercises can treat it?

1. Stand with your feet spread shoulder width apart, facing forward. Start with your hands by your side with your thumbs up. Raise them out in front of you until your hands reach shoulder height. Do one set of 15 reps.
2. Stand with your feet spread shoulder width apart, facing forward. Start with your hands by your side with your thumbs up. This time, raise them up out to the side until your hands reach shoulder height. Do one set of 15 reps.
3. Stand with your feet spread shoulder width apart, facing forward. Start with your hands by your zipper and facing inward (pinky fingers closest to the body). Your arms shouldn't be moving up and down straight out from the front of your body, nor should it be moving up and down straight out from your right side. It should be moving up and down in a plane that is about halfway between the two planes (roughly a 45 degree angle). Do one set of 15 reps.