Why Do More Women Than Men Have Chronic Pain

From Sharp Health News, a publication of Sharp HealthCare

Pain is rarely welcomed, but it does have a purpose. Pain protects the body from injury by sending a signal that reminds us to care for it, especially when it’s already injured. Pain also aids in repairing injuries.

There are two types of pain:

Acute pain develops suddenly and tends to be sharp. It is relieved when the underlying cause has been treated.
Chronic pain lasts longer than three months. It can be dull and aching and may come and go.

Common sites of chronic pain include the back, head, joints and nerves, leading to tense muscles, limited mobility and low energy levels. Chronic pain can also affect a person’s mental health, causing anxiety, depression, anger and fear regarding re-injury.

While people of all ages and genders experience pain, women are generally more likely to experience chronic pain than men. This can be due to:

Fluctuating hormones
Increased number of nerves in the female body
Loss of bone strength and density as one ages
Increased sensitivity to the emotional toll of pain

Treating chronic pain

There are minimally invasive treatments specifically designed to block the transmission of pain signals or permanently correct the problem causing pain, while also reducing or eliminating the need for surgery or a reliance on pain medications. These include:

Medications and injections
Physical therapy
Nerve blocks
Acupuncture
Platelet rich plasma injections
Treatment of contributing conditions

Efforts to manage stress, exercise, and maintain a healthy diet and weight are also important. Exercise releases endorphins, which help to block pain signals; reduces inflammation; and increases mobility and the flow of blood and oxygen to inflamed muscle. Low-impact exercises, such as tai chi and aqua-aerobics, also improve balance and function when performed on a regular, consistent basis.

The VEBA Resource Center offers Low Back Care and Pain Prevention Classes, focusing on exercises that are designed to strengthen your core, improve your posture and help you stay pain free. Check out our calendar to sign up for an upcoming class.

Push, Pull and Squat Your Way to a Balanced Day

From Sharp Health News, a publication of Sharp HealthCare

From making breakfast in the morning to sitting at a desk during work hours and taking the dog for a walk, you have things you need to get done each day and you expect your body to allow you to accomplish them. However, do you give your body what it needs to operate at its optimal potential?

The way you treat your body and prepare it for your day affects your activities — and your happiness. By stretching, strengthening and stabilizing your body, you can maximize your physical potential for a well-balanced day.

Much of what you do on any given day requires seven basic movements:

Push
Pull
Squat
Lunge
Hinge
Twist
Walk

If you are able-bodied, you can perform most of these movements with relative ease. However, it’s important to ensure that you perform them in a manner in which pain and the risk of injury are reduced or eliminated.

Create a space in your home to warm up your body for your daily activities. Basic home gym equipment, such as hand weights and resistance bands, can help. Then try these three moves:

Push-ups

These can be done standing while facing a wall; on an incline with hands on a bar or steady surface; or facing down on the ground. Make sure your palms are flat and your hands are slightly wider than shoulder-width apart. Slowly bend your elbows to the side with a flat back, then push back until your arms are fully extended.

Rows

With a hand weight in each hand and your palms facing your torso, bend at the waist and knees, and shift your hips down and back while keeping your back straight. Keep your torso stationary and elbows close to the body as you pull your elbows up and back. Slowly lower the weight to the starting position.

Squats

Stand in front of a sturdy, armless chair. Place your feet slightly wider than shoulder-width apart. Extend your arms in front of you. Slowly bend your knees, shift your weight into your heels, and lower yourself until you’re almost seated, taking care not to extend your knees past your toes. Slowly rise back to a standing position.

A well-balanced start to your day can also include meditation, which synchronizes the mind-body connection. Combined with movement, a healthy diet, good friendships, gratitude and service to others, you’ve got the perfect recipe for health and happiness.

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

The Ins and Outs of an Anti-Inflammatory Diet

From Sharp Health News, a publication of Sharp HealthCare

Inflammation is an indication the body is reacting to some type of outside agent, whether it’s an infection, food or an injury. While it’s not often a welcome condition, inflammation also lets us know that our immune system is doing its job.

However, too much inflammation can actually cause problems in various organs. For example, excessive inflammation in the joints can lead to arthritis, and too much in the colon can lead to colitis. If an immune response is extremely abnormal, immune cells can attack the body by mistake.

Fortunately, there are natural anti-inflammatories we can consume. These include foods that can help lower the odds of having “bad” inflammation, especially for people who already have an inflammation-causing condition.

The Arthritis Foundation recommends following a diet plan that mirrors the Mediterranean diet, rich in whole foods and low in processed foods and saturated fats, to help decrease inflammation. The Mediterranean diet includes these staples:

Fish — at least 3 to 4 ounces, twice a week
Nuts and seeds — 1.5 ounces (about a handful) daily
Fruits and vegetables — 9 or more servings daily
Olive oil — 2 to 3 tablespoons daily
Beans — at least 1 cup, twice a week
Whole grains — 6 ounces daily

For some people who have inflammatory diseases, there are a few foods that are often considered healthy but can worsen inflammation, such as certain nuts, whole grains that contain gluten, and vegetables in the nightshade family — white potatoes, eggplant, bell peppers and tomatoes. Try eliminating these from your diet to see if inflammation decreases, and then slowly adding them back in to see how your body responds.

Additionally, several studies have shown that maintaining a healthy weight, regular stress reduction and meditation can decrease the body’s attack on the immune system. Consider what other lifestyle changes you might make to help reduce inflammation and feel better overall.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

3 Techniques to Help You Fall Asleep

From Sharp Health News, a publication of Sharp HealthCare

Falling asleep can sometimes be a challenge. Perhaps you’ve taken the steps to prepare for bedtime, such as creating a relaxing environment and avoiding late afternoon caffeine, but you still find yourself lying awake in bed. Now what?

According to experts, stress and anxiety are often to blame for sleep issues. When our body’s stress response is activated, it can be immensely challenging to fall and stay asleep. But by activating another natural process — the relaxation response — we can calm the mind, relax the body and help ourselves drift off to sleep naturally.

Try these three relaxation techniques to help you nod off in no time:

The 4-7-8 method

The 4-7-8 method involves breathing in for 4 seconds, holding that breath for a count of 7 and then exhaling for 8 seconds. If you’re a beginner, you might feel a little lightheaded at first. It’s recommended to start slowly and practice three to four of the following cycle until you are comfortable:

Place the tip of your tongue on the roof of your mouth, right behind your front teeth. (You’ll keep it here for the entire exercise.)
Inhale through your nose for 4 seconds.
Hold your breath for a count of 7 seconds.
Exhale through your mouth for 8 seconds, allowing your exhale to make a natural sound like you’re blowing out a candle.

Body scan

The body scan helps shift the mind away from a barrage of thoughts to focus on physical sensations. Once you’re lying comfortably in bed:

Start by taking a few deep breaths to get your body into a relaxed state.
Bring your attention to your feet, noticing any sensations in your toes and if you’re holding any tension in this part of the body.
If you notice discomfort here, acknowledge it and try to let go of any thoughts. Visualize the tension leaving the body through the breath.
When you’re ready, move your focus to your calf muscles, repeating the process of noticing sensations, letting go of thoughts and visualizing the tension leaving through your breath.
Methodically move your attention to each part of your body, one by one, moving from your feet to your forehead until you’ve scanned your entire body.

Progressive muscle relaxation

With progressive muscle relaxation, you tense different muscle groups a few times before allowing them to relax. Start at the top of your body:

Raise your eyebrows to tighten your forehead muscles, then allow them to relax, focusing on the release of tension from the temples.
Squeeze your eyes shut, then allow them to relax. Focus on how your eyelids fall over your eyes.
Smile to feel tension in your cheeks and jaw, then allow them to relax, focusing on how each muscle interacts within your face.
Repeat this process through the rest of your body, moving through muscle groups in the shoulders, arms, abdomen and legs, before finishing at your feet.
Lay in this relaxed position until you doze off to sleep.

While these techniques might not immediately put you to sleep, they can help reduce stress and anxiety to increase the likelihood of falling asleep.

The VEBA Resource Center offers Yoga Nidra (Yoga for Sleep) Classes. Enjoy a session of guided meditation and mind-body therapy done in a comfortable lying down position to systemically reduce stress, increase circulation and promote better sleep. Check out our calendar to sign up for an upcoming class.

Keep Your Brain Sharp With a Healthy Diet

From Sharp Health News, a publication of Sharp HealthCare

Once again, experts have given us an additional reason to eat a plant-forward diet.

According to a recent study, a diet rich in whole grains, vegetables, fish and healthy fats, such as the Mediterranean diet, can reduce a person’s chance of developing dementia by nearly 25%, even if they have a family history of the disease.

A Mediterranean-style diet has diverse micronutrient and anti-inflammatory properties that can help slow cognitive decline. The diet also promotes increased consumption of omega-3 monounsaturated and polyunsaturated fats. Omega-3 fats are found in:

Salmon
Sardines
Tuna
Omega-3 eggs
Chia seeds, walnuts and flax seeds
Avocados

Foods that can increase your risk of dementia

When it comes to foods to avoid when trying to decrease your risk for dementia, studies show consuming a diet high in processed foods may contribute to chronic inflammation.

Ultra-processed foods to avoid include:

Prepackaged sweets and desserts
Processed meats
Fast food
Deep-fried food
Salty, packaged snacks

Lifestyle choices make a difference

To further help slow cognitive decline and reduce the risk of dementia, experts recommend additional lifestyle changes, including:

Get regular physical exercise.
Stay socially active.
Maintain daily cognitive activity.
Abstain from smoking and alcohol.

What you eat can have a significant impact on your brain function and memory. A Mediterranean diet is a great way to ensure you’re eating a healthy diet and may be essential for good brain function.

Smart Dining Tips for Your Summer Road Trip

From Sharp Health News, a publication of Sharp HealthCare

Do you have a family vacation or road trip coming up? If so, it’s possible to stay on track with your health goals while still enjoying your favorite foods — and your adventure.

Try these top tips for choosing healthy and filling snacks and meals while traveling.

Pack easy snacks for the car ride.

It takes very little time to pack a cooler with smart snacks. And you can save money by shopping ahead.

The key when picking your snacks is making sure it is a combination of a protein and either a fruit, veggie or carb — the protein and fiber will help you feel full for longer.

Try these tasty treats:

Peanut butter and jelly on a slice of whole-grain bread, and a banana
Hummus with bell peppers, cucumbers, carrots and any other favorite veggies
A handful of mixed nuts and an orange
An apple and peanut butter
Celery and peanut butter
Edamame seasoned with spices of your choice
String cheese and cherries
Tuna (if you have access to a cooler or will eat this within two to four hours) and crackers
Yogurt (if you have access to a cooler or will eat this within two to four hours) and berries

If you’re really craving something savory and crunchy, buy small, single-serving bags and eat just one with a piece of fruit. And don’t forget to drink lots of water to maintain hydration as you go.

Select healthier options when eating out.

It can be a challenge eating a healthy diet while on vacation. Choose these healthier alternatives — lower in fat and calories, and higher in fiber and nutrients — when eating at restaurants:

Pick a hamburger instead of a cheeseburger.
Choose broth-based soups rather than cream-based soups.
Select a dessert with fruit instead of high-sugar options — and ask for more fruit.
Ask for skinless chicken instead of chicken with skin.
Order grilled food instead of fried food.
Order pasta with a red sauce instead of a white sauce.
Add extra veggies instead of creamy sauces to sandwiches and burgers.
Ask for added butter, sauce and dressing on the side instead of on each item.
Order salad as an appetizer rather than bread or something fried, high-sodium or high-fat.
Choose water, coffee, tea, fruit juice, milk and low-calorie drinks over alcohol, especially when driving.

Remember, it’s all about moderation. What’s most important is focusing on the joy of being on vacation with your family and friends.

6 Ejercicios Sencillos en El Auto Para Evitar Un Doloroso Viaje Por Carretera

Por Sharp Health News, una publicación de Sharp HealthCare

Los viajes por carretera se están volviendo como una forma segura de volver a viajar después de la pandemia. Si bien ofrecen tiempo para estar juntos en familia y visitas a lugares nuevos y familiares, pueden ser un poco molestos.

Mantener nuestro cuerpo en la misma posición durante un período prolongado puede causar rigidez en el cuello, molestias en la parte baja de la espalda, dolor en las rodillas y calambres musculares debido a la falta de movimiento. La incorporación de intervalos regulares de actividad física durante un viaje por carretera puede hacer que la sangre bombee y estimular los músculos mientras está en el automóvil.

Pruebe estos 6 ejercicios simples para aliviar sus molestias y dolores de viaje y reducir el riesgo de coágulos de sangre:

1. Tobilleras

Con los pies apoyados en el suelo, levante 1 pie ligeramente hacia arriba. Apunte los dedos de los pies hacia abajo tanto como sea posible. Relaje el tobillo y luego apunte los dedos de los pies hacia arriba. Repita este movimiento 20 veces en cada pie. Este ejercicio aumentará el movimiento de la articulación del tobillo.

2. Levantamiento de rodillas sentado

Siéntese derecho con las piernas en un ángulo de 90 grados. Mientras mantiene el núcleo enganchado, mueva suavemente de ambas rodillas hacia el pecho. Mantenga esta posición durante 10 segundos y suelte. Repita 15 veces para estimular los flexores de la cadera y los músculos abdominales.

3. Inclinación lateral sentado

En una posición sentada, levante las manos en el aire por encima de la cabeza, manteniendo la columna recta. Inclínese lentamente hacia el lado derecho, luego regrese a una posición neutral y erguida. Cambiar al lado izquierdo. Cuanto más profunda es la curva, más profundo es el estiramiento. Repita 20 veces para aflojar la columna y el torso.

4. Ejercicios de antebrazo

Envuelva los dedos alrededor de un objeto redondo, como una pelota de tenis, y apriete con fuerza durante 2 segundos, luego suelte. Repita 15 veces en cada mano.

5. Abdominales de mentón

Lleve la barbilla al pecho. Sostenga durante 5 segundos y levante lentamente la cabeza para que presione suavemente contra el reposacabezas. Este ejercicio puede ayudar a mantener una postura adecuada y ejercitar los músculos del cuello.

6. Estiramiento de glúteos sentado

Mientras está sentado, lleve el tobillo derecho sobre el muslo izquierdo, apoyándolo justo por encima de la rodilla. Mantenga la espalda recta e inclínese ligeramente hacia adelante, estirando el músculo glúteo mayor. Mantenga esta posición durante 20 segundos y luego repita el movimiento en el lado izquierdo.

VEBA Resource Center ofrece clases la Espalda Baja y la Prevención. Esta clase se enfocará en ejercicios diseñados para fortalecer su núcleo, mejorar su postura y ayudarlo a mantenerse libre de dolor. Perfecto para todos los niveles. Consulte nuestro calendario para inscribirse a una clase.

6 Simple Car Exercises to Avoid a Painful Road Trip

From Sharp Health News, a publication of Sharp HealthCare

While road trips offer family together time and visits to new and familiar places, they can be a bit of a pain.

Keeping our bodies in the same position for a prolonged period can cause neck stiffness, lower back discomfort, knee pain and muscle cramps due to the lack of movement. Incorporating regular intervals of physical activity during a road trip can get the blood pumping and stimulate muscles while in the car.

Try these 6 simple exercises to ease your travel aches and pains and reduce your risk of blood clots:

1. Ankle pumps

With feet flat on the floor, lift 1 foot slightly up. Point the toes down as far as possible. Relax the ankle then point toes upward. Repeat this motion 20 times on each foot. This exercise will increase movement to the ankle joint.

2. Seated knee lifts

Sit up straight with legs at a 90-degree angle. While keeping the core engaged, gently pull both knees toward the chest. Hold this position for 10 seconds and release. Repeat 15 times to stimulate hip flexors and abdominal muscles.

3. Seated side bend

In a seated position, raise hands in the air above the head, keeping the spine straight. Bend slowly to the right side, then return to a neutral, upright position. Switch to the left side. The deeper the bend, the deeper the stretch. Repeat 20 times to loosen the spine and torso.

4. Forearm exercises

Wrap fingers around a round object, such as a tennis ball, and squeeze tightly for 2 seconds, then release. Repeat 15 times on each hand.

5. Chin tucks

Bring the chin to the chest. Hold for 5 seconds and slowly lift the head so that it gently presses against the headrest. This exercise can help maintain proper posture and exercise the neck muscles.

6. Seated glute stretch

While seated, bring the right ankle onto the left thigh, resting it just above the knee. Keep your back straight and lean slightly forward, stretching the gluteus maximus muscle. Hold this position for 20 seconds and then repeat the motion on the left side.

The VEBA Resource Center offers Low Back Care and Pain Prevention Classes. This class will focus on exercises that are designed to strengthen your core, improve your posture and help you stay pain free. Perfect for all levels. Check out our calendar to sign up for an upcoming class.

Using Mindfulness to Escape Daily Stress

From Sharp Health News, a publication of Sharp HealthCare

How often do you daydream about “beaming yourself up” — Star Trek-style — away from your stressful day? Whether it’s to travel to your favorite place on the beach or a quiet spot in your garden, most of us have moments when we’d like to be somewhere outside our sometimes stressful, everyday life.

Unfortunately, we can’t always physically beam away to escape our stress. But we can find an escape of sorts by training our minds with mindfulness skills.

But what is mindfulness and how do you practice it? Mindfulness is three skills working together:

Concentration — Choosing where to pay attention
Clarity — Tracking attention and noticing details
Equanimity balance — Allowing your sensory experience to come and go freely without resisting

Putting mindfulness into action

Focus your attention for a couple of minutes on an object near you (concentration), note the details (clarity), allow what you are hearing and feeling to freely come and go in the background (equanimity), and keep your focus on what you see. When the attention wanders, return it to the object over and over again.

Scientists call this a “bicep curl for the brain.” Distraction does to our brains what gravity does to our muscles — we must strengthen both with exercise.

If you wanted to learn how to cook, play tennis or piano, you would have to get instruction and practice, practice, practice! Developing your mindfulness skills to free yourself of stress also requires you to learn and practice.

The VEBA Resource Center offers Restorative Yoga for Stress Management. Learn different techniques (breathing, relaxation, mindfulness and restorative poses) to help manage the cumulative effects of stress and support overall health. Check out our calendar to sign up for an upcoming class.

Uso de la Atención Plena Para Escapar Del Estrés Diario

Por Sharp Health News, una publicación de Sharp HealthCare

¿Con qué frecuencia sueña despierto con “transmitirse” (al estilo de Star Trek) lejos de su día estresante? Ya sea para viajar a su lugar favorito en la playa o a un lugar tranquilo en su jardín, la mayoría de nosotros tenemos momentos en los que nos gustaría estar en algún lugar fuera de nuestra vida cotidiana y a veces estresante.

Desafortunadamente, no siempre podemos alejarnos físicamente para escapar de nuestro estrés. Pero podemos encontrar una especie de escape entrenando nuestras mentes con habilidades de atención plena.

Pero, ¿Qué es el mindfulness y cómo se practica? La atención plena son tres habilidades que trabajan juntas:

Concentración: elegir dónde prestar atención
Claridad: indagar la atención y notar detalles
Equilibrio de ecuanimidad: permitir que su experiencia sensorial vaya y venga libremente sin resistirse

Poniendo la atención plena en acción

Enfoque su atención durante un par de minutos en un objeto cercano a usted (concentración), observe los detalles (claridad), permita que lo que escucha y siente vaya y venga libremente en el fondo (ecuanimidad) y manténgase enfocado en lo que está escuchando. Cuando la atención divague, devuélvala al objeto una y otra vez.

Los científicos llaman a esto un “curl de bíceps para el cerebro”. La distracción le hace a nuestro cerebro lo que la gravedad le hace a nuestros músculos: debemos fortalecer ambos con ejercicio.

Si quisiera aprender a cocinar, jugar al tenis o al piano, ¡tendría que recibir instrucción y practicar, practicar, practicar! Desarrollar sus habilidades de atención plena para liberarse del estrés también requiere que aprenda y practique.

VEBA Resourse Center ofrece Yoga Restaurativo para el Manejo del Estrés. Aprenda diferentes técnicas (respiración, relajación, atención plena y posturas restaurativas) para ayudar a controlar los efectos acumulativos del estrés y apoyar la salud en general. Consulte nuestro calendario para inscribirse en la próxima clase.