Osteoporosis Awareness and Prevention Month – May 2016
It is estimated that around condition in which the usually strong support struts that make up the inside of most bones becomes thinner, which can lead to bones becoming fragile and breaking easily, resulting in pain and disability.s a
are unaware that they have fragile bones until this happens, sometimes with devastating consequences. Indeed an alarming new study published by the International Osteoporosis Foundation suggested that 37% of men that sustain an osteoporosis related hip fracture will die in the first year following the break.But osteoporosis is often a silent condition, giving no pain or other symptoms to alert you to the fact until the worst happens and a bone breaks. As such, many people living with osteoporosis
Those that smoke or drink in excess of the recommended daily alcohol intake are at greater risk, but gender, genetics, age, race and low body weight are all contributing factors.
However, it’s not all doom and gloom. There is a lot you can do to prevent the condition, and to reduce your chance of breaking a bone if you do get it. Your local osteopath can screen you for the condition using a special online screening tool called the FRAX questionnaire and can give you dietary, exercise and lifestyle advice to help manage your risk factors to reduce the impact of the condition on your lifestyle.
To find out more about the prevention, diagnosis and treatment of osteoporosis, contact the National Osteoporosis Society via their confidential helpline (0845 450 0230) or by visiting their website at https://www.nos.org.uk/
There is plenty of research to show that gardening is good for your health
However gardening can cause aches and pains in the back, shoulders, elbows and knees mainly.
In this blog I will try to advise on how gardening is good for your general health and also how to avoid injury when participating?
Ten Health benefits.
Gardening can reduce the risk of stroke along with other exercise
Gardening burns calories. One hour of light work can burn 300+ calories,
3. Engaging in at least four hours of any exercise each week is associated with weight loss, reported the authors of a review published in “Medicine and Science in Sports and Exercise” in February 2009.
4. Gardening includes weight-bearing and muscle-strengthening exercise which are important for building and maintaining bone density
5. Gardening can reduce psychological stresses and might be more effective than some other forms of exercise a report from the Netherlands suggested.
6. This in turn can help prevent the leaching of calcium from bone into the blood to balance the acidic stress hormones like cortisol.
7. Vitamin D is essential for healthy bones by enhancing intestinal absorption of calcium; we get most of ours from sunlight exposure, and gardening is largely an outside pursuit
8. The best times to make vitamin D from sunlight is from March to October, especially from 11am to 3pm. Remember to avoid overexposure to sunlight though!
9. The connection to land has profound mood boosting benefits.
10. As too much stress weakens the immune system, it follows that any activity that helps us to relax will improve the immune system.
Many benefits are afforded by hobbies involving gardening but we need to do this safely and try to avoid injury.
Twelve tips to reduce injury risks.
1. Don`t do a lot of heavy lifting, digging or weeding in one go to avoid over-fatigue
2. Avoid bending forwards for long periods and take regular breaks
3. Access ground level by kneeling but avoid to much pressure on the knee caps by using a kneeler
4. Wet soil may be easier to dig but is heavier to carry
5. Use smaller spades with longer handles (Better leverage)
6. Weeding by using a hoe can help and remember large roots can be awkward so don`t twist the body too much when pulling
7. Divide up large loads for carrying, try to use a wheelbarrow when possible
8. Work at comfortable heights where possible
9. Avoid rotating too much when mowing lawns with hover mowers and be careful when pulling the cord on petrol mowers
10. A hot bath can help relax muscles afterwards, but remember if you have injured yourself heat can make inflammation worse so seek advice
11. Also seek advice if an ache or pain persists and doesn`t seem to be going away
12. Stay hydrated !
Rohan Iswariah D.O. (Registered Osteopath)
www.localosteopath.com (Phone 01491-838866 for free advice)
Rohan Iswariah D.O., writes in November 2015: www.localosteopath.com
Headaches? Look at the alternatives before you pop another pill
People who regularly take medicines, such as aspirin, paracetamol and triptans could be causing themselves more pain than relief.?
Original Extract: Tuesday, 25 September 2012
It has been revealed that more than one million people in Britain may be suffering from constant, crippling headaches because they are taking too many painkillers, experts say. The pills people take to relieve headaches and migraines may be making things much worse, according to the National Institute for Health and Clinical Excellence (Nice) in guidance to the health service for England and Wales.
As many as one in 50 people suffer continual headaches because of "medication overuse", Nice reports. The problem begins with taking the odd painkiller for tension headaches or migraines, which usually works. But some people take the pills more and more often, until they are on tablets for more than half the days in a month. Nice says that if this goes on for more than three months the medication ends up causing the problem it is intended to cure.
So what alternatives are there to continually popping pills? British Osteopathic Association Member James Clapham comments, “tension-type and neck related headaches are the most common form of headache. If you suffer from tension-type headache, then regular gentle exercise will almost certainly help - such as yoga, pilates, swimming, walking. Some people find it hard to relax and probably don't realise how tense they are. If someone suffers from headaches it may also be neck related due to stiffness or restrictions of the neck. Osteopaths look to find the cause of tensions or stiffness and seek to relieve it by helping the body achieve more mobility and flexibility.
“Other lifestyle factors such as poor posture at a desk or tiredness can lead to tension-type or neck related headaches. Osteopaths look to relieve this tension and give advice on posture and exercises to do to help prevent the tension or stiffness from building up. For example we would recommend taking regular breaks from sitting at a computer desk for long periods of time or prolonged driving. Any persistent or sudden severe headache should always be checked by a GP first.”
For further information about the BOA or to find a BOA member near you please visit www.osteopathy.org
About the British Osteopathic Association
The British Osteopathic Association (BOA) is the professional association for osteopaths in the UK, acting as an independent representative body whilst promoting osteopathy to the general public and government. The BOA is committed to supporting, protecting and caring for its members and promoting opportunities for individual and professional development in osteopathic practice. There are nearly 4,000 osteopaths on the UK register who carried out over seven million treatments last year, and many of these are members of the British Osteopathic Association
The B.O.A is now called the Institute of Osteopathy