A lot of us take our joints and bones for granted until
something goes wrong – and then we’re stuck. This
month, we take a look at some of the conditions that
affect our joints and bones – and more importantly, how
they can be treated, or avoided.
OSTEOPOROSIS
Osteoporosis is one of the most serious
health issues facing Australia today.
More than 1 million people around the
country are currently estimated to have
osteoporosis.
Women are more prone to
osteoporosis, largely due menopauserelated
hormonal changes. After
menopause, oestrogen – which plays an
important role in maintaining bone density
– is produced at lower levels. As a result,
bones begin to lose density, becoming
brittle and more prone to fracture.
There are very few symptoms –
people are often completely unaware
there is a problem until they experience
a related fracture. However, there are a
number of lifestyle-related risk factors
– low calcium intake, low vitamin D
levels, excess caffeine intake, smoking
and excess alcohol consumption are
all associated with a reduction in bone
density.
Additionally, a number of health
conditions are known risk factors
for developing osteoporosis later in
life, including coeliac disease and
Crohn’s disease (as
they interfere with
the body’s ability to
absorb nutrition),
kidney and liver
disease, rheumatoid
arthritis and thyroid
disease.
MANAGING OSTEOPOROSIS
Your likelihood
of developing
osteoporosis is
heavily influenced by
your diet – particularly
your calcium intake.
The good news is it’s
never too late to improve
your diet – even if you’ve
been diagnosed with
osteoarthritis, you can still
improve your bone’s health
by eating healthily and
getting plenty of calcium.
Calcium is most
commonly found
in milk and dairy
produce, but it’s also in leafy greens
(eg, kale, bok choy, broccoli, spinach),
Brazil nuts, almonds and a variety of
tinned fish, such as salmon.
Exercise is essential for preventing
and treating osteoporosis. Strength
training (or lifting weights) in particular
has been demonstrated to improve
bone strength and density – but you
don’t need to turn yourself into a
professional bodybuilder; moderate
weights are ample. Additionally,
weight-bearing activities such as
walking, sport or dancing can also
be helpful.
BURSITIS
The body requires cushioning between
the bones and soft tissue, and this role
is filled by bursae – small fluid-filled
sacs which are positioned throughout
your body.
Individual bursa can become
inflamed, causing pain and restricting
movement. This is known as bursitis.
This is usually due to joint overuse –
sports and manual labour are both
common causes – but it can also be
the result of a pre-existing condition
such as gout, diabetes or rheumatoid
arthritis.
Septic bursitis, on the other hand,
is caused by an infection. In this case,
the bursa can become filled with pus
– which can leak into the bloodstream,
potentially causing blood poisoning.
Symptoms of bursitis include pain
and swelling, accompanied by heat.
Pain will often be worse at night, and the
joint will likely be stiff or feel tender when
moved. In the case of septic bursitis,
swelling is likely to be accompanied by
redness, as well as fever.
The symptoms of bursitis and arthritis
are similar, so diagnosis is usually
confirmed by physical examination,
draining fluid from the affected bursa
(particularly for septic bursitis), x-rays
(to rule out possible causes), and
ultrasound.
TREATING BURSITIS
Once symptoms have been diagnosed,
treating bursitis is a relatively straightforward
process. The joint must be rested and
the injurious activity discontinued. To
minimise pain and swelling, cooling
treatments such as ice packs or gels
are often recommended in tandem
with painkillers. In some cases,
anti-inflammatory steroids may be
prescribed.
Septic bursitis will typically require
treatment with antibiotics, and
sometimes the infected bursa will be
drained.
Occasionally, surgery may be
necessary to provide relief from pain.
However, this is a last resort if other
treatments have not been successful.
GOUT
Gout is a form of arthritis, distinguishable
by the suddenness of onset. While
other forms of arthritis take months or
years to develop, an attack of gout can
appear overnight.
The initial attack usually presents
as a painful, reddened swelling of the
joint, often the big toe. The condition
is caused by excess uric acid in the
bloodstream. This acid then forms
crystals, gradually creating deposits
around bone joints. These crystallised
deposits subsequently cause painful
swelling, tenderness and redness of
the skin.
If left untreated, symptoms will
typically resolve of their own accord
within a week or two, but modern
medical treatments can reduce their
severity within a few days. Gout can
be indicative of poor diet and excess
alcohol consumption, so it’s important
to address the underlying causes.
A build-up of uric acid within the
bloodstream is often attributable
to over-consumption of purine-rich
foods, such as meat, certain seafood
(eg, sardines), offal and fructose
sugars. However, dietary habits are
not always the sole cause – being
male or having a family history of
gout increases your likelihood of
developing the condition.
Once diagnosed, you will be advised to
reduce the levels of uric acid within your
body. This may require dietary changes
or medication. For most people, gout
management will involve a combination
of both.
A variety of treatments may be used
– including NSAIDs, corticosteroid
injections/tablets or colchicine – to help
manage the pain, as well as reduce the
length and severity of an attack.
If gout is not properly managed,
crystallised uric acid can form large
growths known as “tophi”. Over several
years, these growths can protrude from
the skin, causing additional pain. More
worryingly, if they are left untreated they
will grow larger, potentially interfering
with surrounding bone and cartilage
structures. High levels of uric acid also
increase the likelihood of developing
kidney stones.
Fortunately, with the right treatment
and careful eating, gout can be
managed effectively and attacks
kept to a minimum.
We associate joint and bone
issues with the elderly, but arthritis,
osteoporosis and bursitis, can
affect people at almost any age.
Unfortunately, many people ignore
the early warning signs, minimising
their seriousness, or dismissing them
as being a “normal” part of getting
older. But if you’re experiencing
pain, stiffness, reduced mobility or
discomfort, get it checked out by your
doctor. The sooner your symptoms are
assessed, the quicker you’ll be able to
regain a sense of wellness, strength
and mobility.
Boost Your Happy Hormones
by susannah hickling
IT’S FEBRUARY AND THE WEATHER’S RUBBISH, so you
could be forgiven for being at a low ebb, even if you don’t
have full-blown Seasonal Affective Disorder, also known as
“winter depression”. But, happily, there are natural ways of
boosting the hormones that make us feel better about life.
Dose up on Dopamine This neurotransmitter drives
your brain’s reward system. If your boss praises you, you’ll
get a dopamine hit—and feel great as a result. Boost it by
setting realistic goals, such as tidying your desk or sticking
to an exercise schedule—and achieving them. Dopamine
also drives pleasure-seeking behaviour, so indulge in fun
(but healthy) activities. One fabulous way to get a feel-good
fix is to listen to music you love, according to a 2011 study
in the journal Nature Neuroscience.
seek out serotonin This mood-boosting neurotransmitter
was made famous by SSRI (selective serotonin
re-uptake inhibitor) antidepressants, which increase
serotonin levels in the brain. Do it naturally by exercising
daily—that’s one reason a brisk walk does wonders for your
mood. Carbohydrates also increase this happiness hormone,
which partly explains why we crave sweet, starchy foods
when we’re feeling low. For the most positive mood boost
with the least negative impact, choose healthy, high-fibre
carbs such as dense wholegrain bread.
opt for oXytocin Known as
the “love hormone” and “bonding
hormone”, oxytocin has been linked
to life-satisfaction levels by researchers
studying its effect on women. In fact,
it may play a greater role in women’s
happiness than men’s. Spending time
with loved ones and being kind to
others stimulates oxytocin. A cuddle
with your partner, kids or pet should
do the trick. Stress, on the other hand,
blocks its release, so try to control it.
Q: Can you fall in love without chemistry?
A: Yes. We can all think of relationships
(sometimes our own!) that
were highly charged at the beginning
and then fizzled out. But research has
shown it’s possible to fall for someone
even if you don’t feel any obvious
attraction to start with. Psychologist
Robert Epstein studied “Western
society” love matches and compared
them to arranged marriages. He found
that feelings of love and affection in
love matches fade by as much as half
in the first 18 months, but the love
in arranged marriages can grow and
eventually surpass relationships in
which people chose their partner. So
leave your chemistry in the lab this
Valentine’s Day and don’t give up
on someone just because the sparks
aren’t there on the first date!
IT’S FEBRUARY AND THE WEATHER’S RUBBISH, so you
could be forgiven for being at a low ebb, even if you don’t
have full-blown Seasonal Affective Disorder, also known as
“winter depression”. But, happily, there are natural ways of
boosting the hormones that make us feel better about life.
Dose up on Dopamine This neurotransmitter drives
your brain’s reward system. If your boss praises you, you’ll
get a dopamine hit—and feel great as a result. Boost it by
setting realistic goals, such as tidying your desk or sticking
to an exercise schedule—and achieving them. Dopamine
also drives pleasure-seeking behaviour, so indulge in fun
(but healthy) activities. One fabulous way to get a feel-good
fix is to listen to music you love, according to a 2011 study
in the journal Nature Neuroscience.
seek out serotonin This mood-boosting neurotransmitter
was made famous by SSRI (selective serotonin
re-uptake inhibitor) antidepressants, which increase
serotonin levels in the brain. Do it naturally by exercising
daily—that’s one reason a brisk walk does wonders for your
mood. Carbohydrates also increase this happiness hormone,
which partly explains why we crave sweet, starchy foods
when we’re feeling low. For the most positive mood boost
with the least negative impact, choose healthy, high-fibre
carbs such as dense wholegrain bread.
opt for oXytocin Known as
the “love hormone” and “bonding
hormone”, oxytocin has been linked
to life-satisfaction levels by researchers
studying its effect on women. In fact,
it may play a greater role in women’s
happiness than men’s. Spending time
with loved ones and being kind to
others stimulates oxytocin. A cuddle
with your partner, kids or pet should
do the trick. Stress, on the other hand,
blocks its release, so try to control it.
Q: Can you fall in love without chemistry?
A: Yes. We can all think of relationships
(sometimes our own!) that
were highly charged at the beginning
and then fizzled out. But research has
shown it’s possible to fall for someone
even if you don’t feel any obvious
attraction to start with. Psychologist
Robert Epstein studied “Western
society” love matches and compared
them to arranged marriages. He found
that feelings of love and affection in
love matches fade by as much as half
in the first 18 months, but the love
in arranged marriages can grow and
eventually surpass relationships in
which people chose their partner. So
leave your chemistry in the lab this
Valentine’s Day and don’t give up
on someone just because the sparks
aren’t there on the first date!
Cancer prevention – what you can do
BY BARBARA LANTIN
ANYBODY CAN BE FORGIVEN FOR THINKING THERE IS NOTHING POSITIVE TO BE SAID ABOUT CANCER, a disease that kills one in four in the UK. But research shows that over 40% of cancer cases are preventable.
A study published by the British Journal of Cancer revealed that around 43% of cancer cases seen in the UK in 2010 were caused by lifestyle and environmental factors. ousands of people could avoid becoming ill if they made behavioural changes such as stopping smoking, improving diet, losing weight, reducing alcohol intake and protecting their skin from sun damage. Surprisingly, just 5% of all cancers are caused by an inherited faulty gene.
Th e biggest step anybody can take is to stop smoking. e earlier you quit, the greater the impact. Tobacco is estimated to cause nearly a fth of all cancer cases in the UK, including more than eight out of ten cases of lung cancer. Research suggests an unhealthy diet causes one in ten cases of cancer. Eat plenty of fruit and vegetables (at least five portions a day) and bre (found in wholegrain pasta, bread, breakfast cereals, rice, pulses and fruit and veg). Cut down on red meat, salt and fat (especially saturated fat).
Drinking sensibly will also lower your cancer risk. Alcohol causes around 12,500 cases of cancer a year in this country, a ecting at least seven di erent parts of the body including the breast, bowel and liver. The more alcohol you consume, the higher your risk, and not just for heavy drinkers. A pint of premium lager or a large glass of wine every day can increase your chances of cancer. If you stick to the guideline amounts – one standard drink a day for women and two for men (a 175ml glass of wine or a pint of beer or cider) – your risk is smaller.
Try to stay a healthy weight. Research has shown that many tumour types are more common in people who are overweight or obese, including cancer of the womb, pancreas and kidney. is is probably because fat tissues in the body produce hormones and growth factors that can interfere with the way your cells work. The sun brings health bene ts, but too much exposure can lead to skin cancer, especially if you are fair skinned, have lots of moles or freckles, have had skin cancer yourself or have a family history. Cancer Research UK advises people to avoid deliberate sunbathing and to spend time in the shade between 11am and 3pm, wear a T-shirt, hat and sunglasses and to use a sunscreen of at least SPF 15.
Finally, take advantage of NHS screening programmes. Some can pick up changes in the body which – if left untreated – could lead to cancer. e NHS runs national screening for breast, cervical and bowel cancer. Nobody can guarantee you good health, but following these tips will help you cut your chances of serious illness. Reader’s Digest has teamed up with AXA PPP healthcare to bring readers a Cancer CashCover plan. If you are diagnosed with cancer for the rst time, you receive a cash lump sum of up to £60,000 to help support you and your family. It also gives 24/7 telephone support from dedicated cancer nurses and access to licensed cancer drugs if they are not available to you on the NHS.
ANYBODY CAN BE FORGIVEN FOR THINKING THERE IS NOTHING POSITIVE TO BE SAID ABOUT CANCER, a disease that kills one in four in the UK. But research shows that over 40% of cancer cases are preventable.
A study published by the British Journal of Cancer revealed that around 43% of cancer cases seen in the UK in 2010 were caused by lifestyle and environmental factors. ousands of people could avoid becoming ill if they made behavioural changes such as stopping smoking, improving diet, losing weight, reducing alcohol intake and protecting their skin from sun damage. Surprisingly, just 5% of all cancers are caused by an inherited faulty gene.
Th e biggest step anybody can take is to stop smoking. e earlier you quit, the greater the impact. Tobacco is estimated to cause nearly a fth of all cancer cases in the UK, including more than eight out of ten cases of lung cancer. Research suggests an unhealthy diet causes one in ten cases of cancer. Eat plenty of fruit and vegetables (at least five portions a day) and bre (found in wholegrain pasta, bread, breakfast cereals, rice, pulses and fruit and veg). Cut down on red meat, salt and fat (especially saturated fat).
Drinking sensibly will also lower your cancer risk. Alcohol causes around 12,500 cases of cancer a year in this country, a ecting at least seven di erent parts of the body including the breast, bowel and liver. The more alcohol you consume, the higher your risk, and not just for heavy drinkers. A pint of premium lager or a large glass of wine every day can increase your chances of cancer. If you stick to the guideline amounts – one standard drink a day for women and two for men (a 175ml glass of wine or a pint of beer or cider) – your risk is smaller.
Try to stay a healthy weight. Research has shown that many tumour types are more common in people who are overweight or obese, including cancer of the womb, pancreas and kidney. is is probably because fat tissues in the body produce hormones and growth factors that can interfere with the way your cells work. The sun brings health bene ts, but too much exposure can lead to skin cancer, especially if you are fair skinned, have lots of moles or freckles, have had skin cancer yourself or have a family history. Cancer Research UK advises people to avoid deliberate sunbathing and to spend time in the shade between 11am and 3pm, wear a T-shirt, hat and sunglasses and to use a sunscreen of at least SPF 15.
Finally, take advantage of NHS screening programmes. Some can pick up changes in the body which – if left untreated – could lead to cancer. e NHS runs national screening for breast, cervical and bowel cancer. Nobody can guarantee you good health, but following these tips will help you cut your chances of serious illness. Reader’s Digest has teamed up with AXA PPP healthcare to bring readers a Cancer CashCover plan. If you are diagnosed with cancer for the rst time, you receive a cash lump sum of up to £60,000 to help support you and your family. It also gives 24/7 telephone support from dedicated cancer nurses and access to licensed cancer drugs if they are not available to you on the NHS.
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