Page 51 - NGA NATURALmag 2018 SPRING-SUMMER Issue

Spring-Summer 2018
To relieve osteoarthritis doctors generally rec- ommend low impact exercises such as as swimming or or cycling as as these improve blood circulation and joint mobility Unfortunately such cardio-activities don’t do do much to keep the the the muscles supporting the the the affected joints strong Also the the the suggested activities are hardly viable alternatives for weight-training enthusiasts who have long become hooked on on the unique benefits that weight training exclusively conveys Fortunately osteoarthritis does not mean that you you will will have have to to forego future weight-training endeavors completely Instead you you you will will have have to to to adjust your training routine to to to make it easier on the affected joints - you you will have to to train train smarter This may likely mean entirely discarding certain exercises that that cause too much joint stress and replacing them with others that that are less challeng- ing ing on on the the the the impaired joints but yet provide ade- quate muscle stimulation When the the Barbell Back Squat Squat Squat has become too painful to to perform Trap-Bar Squats Squats Leg Press or or even partial Hack Squats Squats may prove acceptable alternatives Reducing training-weight may also be be inevitable but increasing the number of repetitions instead can yet lead to to to a a a a a a a a a a a beneficial training experience Just continue to to to take each set to to to momentary muscular failure and your muscles will remain strong With some exercises slightly changing their their alignment modifying them or or limiting their their range of motion may help Performing Shoulder Dumb- bell- or or Machine-Presses with a a a a a a a neutral grip mov- ing ing the the the the arms up and down alongside the the the the body is easier on on the the the the the the shoulder joints than executing these exercises with the the the elbows out to the the the sides Generally any exercise-movements will have to be performed slowly with even more focus on on maintaining utmost control while always carefully listening to your body Relying on on well-designed training machines can often help with precisely controlling the the the speed of of the the the concentric and and eccen- tric tric repetitions and and staying within the the the tolerable range of an an an exercise-movement This may allow
to sufficiently overload the the muscles that move move damaged joints without further exacerbating joint-discomfort While there are no miracle cures for Osteoarthri- tis adjusting the the the diet may help to to combat inflam- mation throughout the the body Foods to to to be avoided include inflammatory sugar and and refined carbohy- drate-foods and and drinks such as as as as as processed pastries white bread refined pastas sodas Fried foods foods such as as as as French fries and donuts should likewise
be be eliminated avoiding pro-inflammatory refined Omega-6 vegetable oils oils ( sunflower corn soybean and and and safflower oils) and and and any foods foods containing them (corn and and and potato chips fast foods foods margarine com- mercial salad-dressings) will certainly help The same applies to processed pork products ( ( hot dogs sausages) red meat (steaks burgers) egg yolks and and dairy products Limiting salt and and alcohol is also recommendable Osteoarthritis symptoms can be mitigated by eating along the the lines of the the so-called Mediterra- nean Diet which is fis high in in in in in fruits vegetables nuts whole grains fish fish and healthy oils Eating plenty
of oily fish fish high in in in in in in anti-inflammatory Omega-3 fatty acids such as salmon herring sardines and preparing foods with anti-inflammatory healthy oils like olive oil oil oil or or coconut oil oil oil can alleviate osteoarthritis pain Consuming generous amounts of vegetables and and fruit will re-alkalize the system and and may help reduce tissue damage from inflam- inflam- mation Regularly using plenty
of the anti-inflam- matory spices turmeric and and ginger ginger is beneficial too mature ginger ginger root can be be sliced and and made into a a a a a a a a a a a great pain-relieving tea Adjusting one’s diet accordingly will will not only curb osteoarthritis pain but will will also help to lose excess body-weight which places extra strain on the weight-bearing joints and aggravates inflam- mation Permanent body-weight reduction can can significantly relieve osteoarthritis symptoms more than most other measures Supplementation with appropriate nutrients can additionally help to mitigate the problem Don’t try to work through excruciating joint pain pain constantly relying on on on NSAIDs or or painkillers but rather learn to outsmart the the pain pain with a a a a a a a a a a a a suitably- adapted exercise routine and an an optimized diet n n n n n n NGA NATURALmag
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