YOGA FOR ARTHRITIS

 

      Yoga is receiving a great deal of attention recently. Some famous faces are real yoga converts and have made it a part of their daily routine.

    Kate Hudson, Justin Timberlake, Lady Gaga, Madonna, Robert Downey Jr, Beyonce, Tom Hanks, and many more. We never knew these celebs were such die-hard yogis.

    Some arthritis patients also turn to yoga. Having arthritis does not prevent individuals from trying these alternatives to traditional exercise. However, for many people, yoga may bring to mind the poses requiring considerable strength and balance.

What is yoga?

    Yoga is from a Sanskrit word meaning “to yoke” or “to unite.” It originated in India. Yoga focuses on unifying the mind, body, and spirit, and fostering a greater feeling of connection between the individual and his/her surroundings.

Yoga has spiritual roots, with the primary goal of helping individuals to realize true happiness, freedom, or enlightenment. Beyond this, however, yoga has several secondary purposes, such as improving physical health and enhancing mental well-being and emotional balance.

Yoga included both seated and standing poses, as well as breathing exercises, with a focus on relaxation and meditation. Experts found that the gentle style helped ease pain and increase mobility for people with arthritis.

There are four types of yoga for those with arthritis.  Any of the categories may be a good fit for everyone. These include:

●     Iyengar

Iyengar yoga gives importance to the alignment of the body and precise movements. The utilization of props such as ropes or blocks in poses that are held for long periods and often modified is designed to cultivate strength, flexibility, stability, and awareness, and can be therapeutic for specific conditions

 ●     Bikram

Bikram yoga is hot yoga, but hotter— the sequence of postures and breathing exercises must be performed within 90 minutes in a 104-degree heated room to allow the body to stretch, detoxify, relieve stress, tone, and heal chronic pain such as arthritis, joint aches, knee injuries, back problems, and more. Bikram yoga is not advisable for patients with heart disease.

 ●     Viniyoga

Viniyoga is another type of yoga therapy. It focuses on breathing. Viniyoga is adaptable. Each movement coordinates with the breath, creating inner awareness. A person may breathe in and out, and hold postures for extended periods of time, which make it an excellent choice, especially for beginners in yoga practices.

 ●     Ashtanga

    This style of yoga incorporates aerobic movements like push-ups and lunges. It is called "power yoga." Ashtanga is suited for a person with mild arthritis and in good shape. 

    Ashtanga also is known as the “yoga of techniques,” for the reason that employs a multitude of techniques, such as postures, breathing, concentration, and meditation exercises.

     Yoga suggests simple stretches or poses. These poses of yoga for arthritis must be practiced daily. Massaging the joints with oil strengthens the bones and eases the swelling and pain in the joints.

 The easiest and most effective stretches for arthritic pain are:

• Triceps stretch

 

    The tricep stretch isolates the tricep muscle, which runs along the back of the arm, from the scapula (shoulder blade) to the ulna or forearm.

    The triceps stretch improves flexibility and range of motion. After an upper body workout routine, that includes pushing or pressing movements, it is essential to stretch the triceps to prevent soreness and tightening of the muscles.

• Eagle Pose

    Eagle Pose, named after the mythological Hindu “king of the birds,” known as Garuda or Eagle. Eagle Pose is a standing balance pose using the breath and the gaze. This posture will help calm the mind and release distractions, allowing for quiet poise and stability in the position. Eagle Pose requires strength, flexibility, and endurance of the body.

•  Knee To Chest Pose

    The Knee To Chest Pose is rarely referred to by its Sanskrit name — Apanasana. This pose is suitable for all. It is a great hip opener. Practicing knee-to-chest poses is a gentle way to restore proper flow and function to the organs of the torso. It releases excess pressure from the digestive organs, and low back, as well as the mind. It also eases anxiety.

Practice this pose in the morning and before going to bed. It is a simple way to encourage the body, mind, and spirit to remain pure and balanced throughout the day! It helps in curing gastric problems and is known to relieve knee pain.

• Pigeon Pose

    Pigeon Pose or Eka Pada Rajakapotasana gives the body a fantastic stretch. It is a useful hip opener. It is an intermediate pose and works on all the joint areas in the body. It strengthens the groin area. Pigeon pose is helpful in finding relief from sciatica and back pain as well as releasing built-up stress, trauma, fear, and anxiety.

     For beginners, it is essential to find an instructor who has experience working with people with chronic conditions like arthritis. A well-trained and experienced yoga instructor will be able to offer more individual guidance to adapt the poses to a person's needs and limitations.

      Another thing is, to be sure to consult a doctor. It is still best to tell the doctor about the condition a person may have before starting a new exercise program.

    Arthritis can take over life, making the simplest of tasks seem like a battle.  Practicing yoga therapy can get a person with arthritis back into their life. Daily yoga practice generates many benefits. Pure, gentle movements that gradually build strength, balance, and flexibility – all elements are beneficial especially to older adults.

         Try and practice yoga every day—it will give the joints a new lease on life!

Using Heat and Cold for Pain Relief

 

Do you ever know why your mom put ice on that achy bump you got when you were a kid? 

The reason is: We often apply ice or heat to provide relief from injuries, aches, and pains.

Ice or heat has been used for many years to treat arthritis pain, and many people have found them useful. It is a safe therapy that makes people feel better and has some effect on pain levels.

Ever wondered if we should use ice for arthritis pain or use a heat pack instead? Using hot or cold compresses is the best solution for treating chronic arthritis and pain management problem. The correct combination of both ice and heat can even help reduce arthritis pain. Heat and cold therapy have their distinct uses. One is not interchangeable with the other. You must be able to identify when to use heat and when to use ice for pain. These two aren’t similar at all.

 Knowing when to apply heat and ice to injuries can be tricky—but what about using both together? There are different directions or ways to apply temperature treatment, and patients often get confused about when to apply heat and cold for arthritis.

How does heat therapy work?

Heat treatments for arthritis, such as heating pads or warm baths, tend to work best for soothing stiff joints and tired muscles. Heat enhances circulation, delivering nutrients to joints and muscles. It is suitable for getting our body to be flexible for any activity.

Examples of Heat treatments are:      

●     Hot baths, showers, and pools. Take a warm bath to ease morning stiffness.

●     Heating pads. Use a heating pad for up to 20 minutes at a time. Alternatively, buy an air-activated portable heat pack when needed.

●     Paraffin baths. It is available at many drugstores or beauty-supply stores, for sore hand or foot joints.

●     Hot-water bottles. A simple, comfortable temperature treatment for arthritis-related joint pain is to apply a hot-water bottle to the aching joint.

●     Store-bought patches, belts, packs, and wraps. Many people prefer disposable drugstore options, like self-adhesive patches. These are more expensive, and convenient but not reusable. The design varies for different purposes.  Some are for the knees, neck, hand, or other joints, some of which are for cold therapy.

  How do cold treatments work?

Cold therapy is the best treatment for arthritis. The ice helps to manage acute pain since it restricts blood vessels the same way that ice cubes can numb your fingers. The cold slows circulation and eventually reduces swelling reduce and inflammation. Ice should be applied early and often for the first 48 hours.

The following forms of cold therapy provide the best pain relief.

 1.    Reusable cold pack

Many types of reusable cold packs (such as those filled with gel. It is needed to keep it in the freezer and take it out when ready for use when needed, and re-frozen after each use. These cold packs are available at drugstores and general merchandise stores.

2.      Homemade cold packs

People with arthritis pain can make cold packs with items they already have at home:

• Plastic baggie and ice. Wrapped the bag in a towel before applying it to the painful area to protect the skin from ice burn. Apply it to sensitive areas for no more than 20 minutes at a time.
• A cold towel. A cloth with cold water or place it in a plastic bag put it in the freezer for ten to twenty minutes, and place it on the aching joint
• Sponge. Wet a sponge, place it in a plastic bag, and put it in the freezer. After it is frozen applied the sponge to the swelling joint.
• A cloth can be wrapped around the bag to protect the skin if needed.
• Rice. Create a reusable cold pack by filling a sock with rice and placing it in the freezer. Rice will get as cold as ice, and the right thing is it does not melt. Rice can also be used for hot therapy. Put rice in a sock and place it in a microwave. Heat for 10 seconds or until warm.  Place it with caution at the affected joint as microwave heating can cause uneven temperatures, and sometimes it can also lead to burns on the area of contact.\
• Gel-type pack. Try a store-bought gel cold pack; it will not leak. These are full of gel that stays cold when placed in the freezer. It is also reusable, which is appealing for cost
• Frozen bag of peas. For a quick cold therapy grab any frozen vegetable or a bag of frozen peas and apply it to the sore area.

3.    Instant ice packs (disposable ice packs) They stay cold for an extended period while being used at room temperature.

 What are the precautions when using heat and ice?

Ice causes a longer-lasting effect on circulation than heat. Also, the painkilling properties of ice are more profound and longer-lasting than those of warm compress. There are situations where heat and cold therapy should not be applied.

Do not use the ice pack to the following conditions:

• on the left shoulder if one has a heart condition.
• Around the side or front of the neck.
• Over areas of skin with poor condition,  sensation, and poor circulation.
•  Have diabetes.
• In the presence of infection.

  Temperature-inspired therapy for arthritis work by soothing the stiff joints and tired muscles that gradually result in pain reduction.  Generally speaking, ice works well after a sudden injury while heat helps to soothe ongoing muscle aches and pains.

 In some cases, Individuals experiments with the application of both heat and cold therapies to determine which one works best. The good thing is, that heat and cold treatments prove to be the easiest, medication-free, inexpensive, and most effective methods of relieving joint pain and stiffness.

 It is essential to be careful in using temperature therapy to manage arthritis pain, or else you might end up with damaged skin. Always remember that for persistent swelling and no reduction in pain within 24 hours, visit the doctor. It might not be simple arthritis but could be a severe injury, fracture, or dislocation in the joints.

 

Importance of instructional materials in the academic performance of the pupils

   

  Instructional materials are the key to improving the academic performance of pupils. They can be used to improve skills and knowledge in various subjects. Instructional materials that are engaging and interactive will help pupils to learn better than instructional materials that are not

    The importance of instructional materials in the academic performance of pupils is a topic that has been of interest to educationalists for many years.

    There are many studies that show the importance of instructional materials in academic performance. There are also studies that show the importance of instructional materials in academic performance and how they can affect students.

    In recent decades, the field of education has been put under a great deal of pressure. There are many factors that have contributed to this, such as increased competition from other countries and the need for educational institutions to meet certain standards. One of the most significant factors is the increase in digital devices and how they are used by students. This has led to a decrease in instructional materials such as books and workbooks.

    There is an ongoing debate about whether or not instructional materials are important for academic performance. Some people believe that they are not that important because they can be replaced with digital devices such as tablets or laptops. Other people believe that instructional materials should be used because it is a good way for students to learn in different ways and it helps them study more efficiently due to the interactive nature of these materials.

Click the link below to download free IMs.

FREE DOWNLOAD SAMUTSARING MATERIALS

SUPPLEMENTS & HERBS FOR ARTHRITIS

 

Why should you turn to herbs, supplements, and vitamins?

If you have arthritis, you wake up in the morning hurting, you go to work hurting, and you go to bed hurting. Chronic pain is very annoying, and anything that can help is lifesaving. Many people also realize that herbs and supplements can help manage arthritis pain minus the unpleasant effects of synthetic drugs.

Millions of people with arthritis are seeking a natural approach by using supplements to get relief. Other than the prescribed medicines and store-bought natural supplements, there are a lot of natural remedies and herbs that have been used for centuries to subside the pain and soreness of your bones, joints, and ligaments.

 Here are a few herbs and supplements to help reduce inflammation and manage pain from arthritis.

Green tea. A cup of green tea can slow down the pain in the joints and give relief from the discomfort. It contains compounds that have antioxidant and anti-inflammatory properties that may be helpful in combating joint pain. Green tea can also calm you and provide a boost to your immune system.

Black Pepper. Several people use black pepper to get relief from the pain associated with this degenerative condition. Also, including black pepper in your diet gives you relief from the inflammation in the joints.

Omega-3 Fatty Acids. A supplement found in fish oil and other foods; Omega-3 Fatty Acids encourage the body to produce chemicals that help control inflammation. This supplement may help ease stiffness caused by inflammation in people with rheumatoid arthritis, but more research is needed. Fatty fish such as salmon is rich in Omega-3 Fatty Acids.

Aloe Vera. This herb is a popular alternative medicine for a lot of diseases.  It is an anti-fungal, anti-bacterial, anti-inflammatory, and immune-stimulating plant. It is also applied topically to soothe aching joints and minor skin burns.

Boswellia. It is also called frankincense. Alternative medicine practitioners praise it for its anti-inflammatory capabilities. It came from the gum of Boswellia trees indigenous to India.

St. John’s Wort. The flowering parts can be prepared as an oil tincture and used in topical applications to ease the pain caused by arthritis.

Devils Claw. It eases tense muscles and pain in the neck, back, or shoulder with its pain-relieving anti-inflammatory properties. It is also used to boost the immune system.

Eucalyptus. Usually used in oral medications and topical oil extracts for a variety of conditions. The plant leaves contain tannins which may be helpful in reducing pain and swelling relief from arthritis and sore muscles when applied to the affected areas.

Feverfew. It contains anti-inflammatory properties. It is also suitable not just for arthritis but also for migraines, toothaches, stomach aches, headaches, and other body pains.

Ginger. Ginger roots help relieve pain from arthritis. It acts as a natural antidote for many health issues. The blend of anti-inflammatory and painkilling properties makes ginger an incredible remedy.

Lavender. Lavender promotes relaxation, which in turn makes the pain manageable.

Nettle. Aside from being a potent source of a wide array of vitamins and minerals, it also has natural antihistamine and anti-inflammatory properties.

Turmeric. It is an excellent anti-inflammatory herb; it contains curcumin and curcuminoids, which reduce the inflammation of the joints. Turmeric is also a potent pain-reducing herb used all over the world for centuries.

Thunder god vine. It is one of the oldest herbs in Chinese medicine. Extracts from skinned roots are known for suppressing an overactive immune system. It makes thunder god vine a possible alternative treatment for autoimmune diseases such as arthritis. It is advisable to apply it directly to the skin.

Willow bark.  It is used for thousands of years to treat pain. The inner back contains Salicin, the active compound in aspirin. Do not use willow bark if you take blood thinners or are allergic to aspirin.

Licorice root. Licorice is widely known for its intense flavor. It contains 9 anesthetic, 10 analgesic, and 20 inflammatory substances, which, make it an active pain-relieving herb.

Cinnamon. This versatile spice is loaded with antifungals and antioxidants. These properties of cinnamon make it an ideal remedy for treating arthritis pain and other kinds of joint pain.

Bay leaves. It is famous for its distinct smell and is used for cooking purposes. However, other than that, these leaves are also used for getting relief from the symptoms of arthritis and joint pain in general.

Garlic. It is a traditional remedy for arthritis. Also, several evidence-backed studies prove the effectiveness of garlic in subsiding the annoying and discomforting symptoms of arthritis.

Stinging Nettle. It is known to give relief from arthritis pain. Natural supplements that contain an amount of stinging nettle.

Burdock Root. It contains essential fatty acids which makes it a great anti-inflammatory food supplement.

Cayenne Pepper. Taken orally, it works to decrease the concentration of substances in the pain-transmitting nerve cells of the body. When applied through balm and ointments, it induces the dilation of capillaries to increase blood circulation and warmth throughout the body.

Flaxseed. This healing plant is a source of Omega-3 (ALA) that fights inflammation. Typically used in oil form, eat the seed raw and use them in recipes.

Avocado Soybean Unsaponifiables (ASU). ASU is a natural extract made from one-third of avocado and soybean oil. Blocks pro-inflammatory chemicals, prevents deterioration of synovial cells, which line joints, and may help regenerate normal connective tissue. According to a study published in 2013 and 2008, it showed that ASU significantly reduced the progression of hip and knee osteoarthritis.

Black Currant Oil. It is extracted from the seeds of these fruits. Jams, jellies, juices, and even dietary supplements from blackcurrant have a small amount of this oil. It has antioxidant, anti-inflammatory, cardio-protective, immune-stimulant, and skin-protective properties.

Borage Oil.  It is a nutritional supplement that is rich in essential fatty acids that can regulate the body's immune system and fight joint inflammation. Borage seed oil helps improve the symptoms of rheumatoid arthritis.

Capsaicin. Capsaicin is a supplement taken from chili peppers. It works mainly by reducing Substance P, a pain transmitter in your nerves. It is useful in reducing pain and tenderness in affected joints.

Curcumin. It is a dietary supplement that contains curcumin (diferuloylmethane) as well as other chemicals naturally found in turmeric and pepper. Its essential components have antioxidant properties and can be part of a diet that reduces the risk of disease and its effects.

Evening primrose. It is a native American wildflower, rich in polyunsaturated omega-6 fatty acids that can help control pain and inflammation.

Green-lipped Mussel. It is a nutritional supplement taken from a type of mussel native to New Zealand. It contains omega-3 fatty acids, which have anti-inflammatory and joint-protecting properties.

Indian Frankincense. It is an Ayurvedic remedy that is usually purchased over the counter in capsule form.  Indian Frankincense can help prevent the production of inflammatory substances in the joints.

Melatonin. Melatonin is directly bound to essential cells involved in autoimmune diseases. It either turn-off the signals that cause the membrane to become hyperactive or activates signals that help to disease inflammation.

Methylsulfonylmethane (MSM). It is Organic sulfur, a nutritional mineral found naturally in fruits, vegetables, grains, animals, and humans. It is an essential ‘building block’ for healthy bones and joints, and it’s beneficial for your immune system.

Pine Bark. It is a herbal extract and a nutritional supplement. Pine Bark is rich in several bioflavonoids that have both anti-inflammatory and antioxidant effects. The little evidence available suggests that pine bark extract may result in an improvement in the symptoms of osteoarthritis.