You know you should eat healthy, but it seems as if your bank account makes it difficult. Healthy meals always seem to cost more than the inexpensive selections you can pick up at fast food restaurants … but it doesn’t have to be that way.
Four Tips for Eating Healthy on a Budget
Contrary to popular belief, it is possible to eat healthy and keep to a strict budget. Though it’s certainly easier to grab a burger or slip a few dollars in a vending machine, you don’t have to expend hours of precious time cooking healthy meals.
Here are a few tips that will help you accomplish the goal of eating well without going broke.
1. Use a Meal Delivery System
There’s been a sudden rise in the popularity of meal delivery services over the past few years. Have you looked into trying one of them? You might assume they’re outrageously expensive, but they can actually be fairly cost-effective.
Take the Nutrisystem program. The three different Nutrisystem plans pencil out to $9.82, $10.54, and $11.90 per day, respectively … which is considerably cheaper than eating out (or even purchasing groceries on your own). If presumed high cost has prevented you from giving a meal delivery system a try, check them out.
2. Buy in Bulk and Freeze
One of the biggest challenges for eating healthy is that you have to buy fresh foods, not those that have been processed. As you’re well aware, fresh foods spoil after a fairly short time. This makes it difficult to take advantage of bulk purchases, which are one way to save money.
One trick is to buy fresh fruits and vegetables in bulk, then freeze what you can’t eat right away. These items can then be used to make shakes, soups, salads, and even casseroles.
Here’s a helpful guide on how one Costco shopper has been able to save a bunch of money by employing this strategy.
3. Purchase Nutrient-Dense Foods
The great thing about eating healthy is that some of the most nutrient-dense foods in your local supermarket also happen to be among the cheapest. They take a little more time to prepare, admittedly, but they’ll keep you nourished and full.
Some of the best foods to purchase for home preparation and consumption include ground beef, tuna, frozen chicken breast, cottage cheese, milk, eggs, pasta, rice, potatoes, beans, and bananas. You might be amazed by how many meals you can get out of these basic ingredients.
Many people forget about obtaining sufficient protein when they convert to eating healthy, so you should make sure you don’t leave that out of your diet. Some of the cheapest sources of protein consist of canned tuna, whole eggs, whey, ground beef, canned mackerel, and calves liver.
4. Prep Meals Ahead of Time
One of the reasons many of us reach for fast food or frozen dinners so often is that they’re convenient. When you’re hungry, you’re not apt to feel eager to spend half an hour doing meal preparation and another 20 minutes cooking.
To stay disciplined, prep your meals ahead of time. An hour or two on Sunday afternoon can be enough time to make almost all your meals for the coming week. You might even be able to freeze some for future weeks.
Healthy Doesn’t Have to Be Expensive
Most people think it’s expensive to eat healthy because they aren’t willing to cook their own meals or take the time required to source the best ingredients with care. If you’re open to being creative and not afraid of trying new foods, you may discover it can be both cost-effective and easy to eat healthy.
What’s preventing you from giving it a shot?
Breast augmentation, also referred to as breast enhancement, is a commonly performed cosmetic surgery in which an implant is inserted into the breast to increase its size. In the midst of managing the logistics of the procedure, though, many patients overlook important questions – only to realize during recovery, or even months later, that they don’t know what to expect.
Whether it’s recovery time, breastfeeding, or physical activity, undergoing breast augmentation involves gaining a new understanding of your body, but you’re not alone.
Here you can find the answers to 5 commonly asked questions about breast augmentation you may have forgotten to ask during your consultation.
Are Implants Safe?
The conversation about implantation safety is an old one – but one that’s never quite been put to bed. That being said, we can firmly say that standard implant varieties are perfectly safe.
In particular, women tend to be concerned about the safety of silicone gel implants, which have been on the market since 1962. There has been gossip that they might rupture at high altitudes and that any leakage at all could cause or increase the risk of autoimmune disorders. Ultimately, studies found no link between such implants and conditions like lupus or rheumatoid arthritis, so those seeking implants are in the clear to proceed with confidence.
How Long Is Recovery?
The recovery process from breast augmentation surgery is highly variable, but generally quite brief. After surgery, you’ll have significant pain, bruising, and swelling, but only a small group of patients will be kept in the hospital overnight. Most people are released home to be monitored by family or friends or stay at a nearby hotel overnight. During this time, you’ll take pain medication and there will be drains in your incisions to keep fluid from collecting.
After the first few days, swelling and pain will begin to subside and you’ll slowly be able to return to work and normal activity during the subsequent week or two. After a month, there may be some continued tenderness or restricted movement, but you’ll be generally healed. The implants will settle into place and you’ll have a clear sense of the final results of your augmentation surgery.
Will Nipple Sensation Be Impacted?
Most patients forget to ask their doctors or are too embarrassed to ask about nipple sensation and arousal after breast augmentation surgery, but relax – the news is generally good. Though surgery may occasionally impact the nerves involved in nipple sensation, most of the time, it has no impact.
In particular, when the breast implant is placed beneath the muscle of the chest wall, which is common because it gives a more natural shape to the breast, nipple sensation is hardly ever impacted. The surgery may be slightly longer and recovery period extended, but the results are worth it.
Remember, breast sensation changes over the course of your life cycle so don’t assume that how your nipples feel immediately after surgery is how they’ll feel long term. It may take several months for nipple sensation to return to normal. In the first few weeks after surgery, increased sensation or loss of sensation are both common.
What Activities Can I Do?
Recovering from breast augmentation isn’t easy, so don’t try to jump right back into your fitness routine. Instead, increase your physical activity slowly, by exercising lying down and performing gentle movements. After a few days, you can begin doing seated activities. Going slow is especially important when it comes to sub-muscular implantation rather than sub-glandular implants, as incisions through the chest wall take much more time to heal.
Can I Breastfeed After Augmentation Surgery?
For younger women who pursue breast augmentation surgery, childbearing and breastfeeding may still be in the future, but luckily there’s little to worry about. Though in some cases, reduced sensation or other surgical damage can impair the body’s let-down response, most women have no problem breastfeeding, especially if they have sub-muscular implants. Incisions around the areola are the most likely to cause problems, but are uncommon in standard augmentation surgeries today.
Breast augmentation is a popular surgery in a beauty-driven culture, but every woman pursues it for her own personal reasons. Regardless of why you choose to undergo this form of cosmetic surgery, though, the outlook is good. Most patients are highly satisfied, suffer few negative effects, and are back to their normal lives within a few weeks.
Money matters. According to a study published in The Handbook of Consumer Finance Research, greater consumer debt is positively associated with divorce, financial assets are negatively associated with divorce, and financial arguments create worse relationship outcomes for couples in comparison to other types of disagreements.
Even if you don’t fully trust those trends, I think we can all agree that most of us would be hard-pressed to come up with an example where going bankrupt will benefit a marriage in any way. A healthy marriage implies a budget that allows you to minimize debt, maximize happiness by having money to outsource household chores, to have enough money for recreation, and to gradually save towards life goals such as home ownership or your child’s college graduation. But just how much of a budget do you need?
Assess the Situation and Establish Responsibilities
Your budget should be something that you can easily adjust and change on a month-by-month basis in order to accommodate and adapt to the changes in your financial environment and life circumstances. According to the financial management service, You Need A Budget, if you wanted to pay off $26,000 in debt in 18 months on a $35,000 combined salary, nearly half of your budget would go towards monthly bills. In order to calculate a budget, you first have to be aware and in control of your finances and spending habits as a couple.
A survey by American Express reveals that a little less than half (46%) of individuals have made a purchase their partner didn’t agree with, and a little over a quarter have either misrepresented the value of a purchase or have hidden purchases from their partner. Believe it or not, the same survey shows that 12 percent of the general population have never spoken to their spouse about money - that’s almost one person out of every eight.
Let’s pretend you’re a newlywed couple looking for ways to ensure a bright financial future. Have you looked at the price tag of your wedding?
If you’re an average American, that’s around $35k out of your pocket according to Fortune magazine. Don’t forget to count in the average $5k cost of your honeymoon. The Concordia Law Review further notes that the average class of 2016 graduate has about $37k in student loan debt and that this figure may actually be delaying marriages.
The problem here is that people entering into marriages today are already saddling themselves with an astronomical amount of debt. In order for your marriage to be healthy, you’ll need to budget in a way that works towards the (1) reducing debt and (2) having enough money for emergencies, life goals, and general recreation.
Prioritize Debt Elimination
If you’re married and you have a significant amount of debt relative to your salary after taxes and other deductions, you need to budget in a way that prioritizes debt elimination above all else. Most lenders like to make loans to people with a debt-to-income ratio that’s less than 36% and the Federal Reserve notes that a debt-to-income ratio of 40% is a sign of financial distress. So you’ll know when you have too much debt if the total amount of debt you have is more than about a third of your income.
If you are in a situation where you believe that your income can outpace your debt, it’s useful to go for an approach that involves putting all the money you currently have towards eliminating recent debts so that you are able to make more money in the long-run. For example, if you have $5,000 in savings towards your child’s future, it may be useful to talk things over with your spouse about dedicating that money to getting rid of all of your credit card debts and catching up on loans. While it may be an agonizing decision, getting rid of your debts earlier on will cost you less in interest and move you closer to your future financial goals.
If you believe that there isn’t a case where your income and savings combined won’t allow you to climb out of debt, it may be time to seek help from a financial advisor or organization to help you arrange your finances in a more detailed manner and aid in credit restoration.
Budgeting for Financial Goals
After you’ve addressed the issue of debt, budgeting becomes a much simpler, organizational task rather than something that your life stability depends on. From this point, you’ll want to make a list of the goals that you and your spouse will want to achieve, their costs, and adjust your budget in a way so that the money you save per month will align with the timeframe of that goal. Here are a few sample life savings milestones:
1-month buffer: $5,000 to cover yourself and let you live on previous income
3-month emergency fund: $15,000 as a security net for most small emergencies involving your home or car
Paying off all of your debts: typically $70,000 to $100,000 depending on the debts left over from your car, education, mortgage, and education.
Saving for your child’s college: education is expensive. You’ll want to think about if you want to pay for your child’s college in its entirety, just help them with some of it, and how many children you will have graduate college.
Retirement savings: in the ballpark range of $1M to $2M
After you climb out of your own debts, you’ll be able to get started towards a budgeting path that you and your partner discuss and take things at your own pace. From a budgeting perspective, your comfort levels regarding how much you are willing to sacrifice in order to save will determine how quickly you’ll reach these milestones.
Living a healthy life can seem complicated. For many people, healthy living means wearing a fitness tracker 24/7, counting calories with an app, using a monitor during workouts to keep your heart rate exactly at its threshold rate, eating meals at carefully scheduled times—you get the point. There’s no denying that people doing this probably see great results, but it’s a lot of work. For many people, this kind of lifestyle is so intimidating that they give up on living a healthy life before they even start.
Fortunately, health doesn’t have to be this complicated. In fact, it probably shouldn’t be. Research shows that perfectionism is the enemy of progress. If you obsess over every tiny detail, it’s easy to become discouraged and lose motivation. On the other hand, if you incorporate just a few positive habits into your life, you can stay healthy and happy without driving yourself crazy. Here’s how:
1. Use common sense to eat better.
Everyone has a different opinion on how to properly eat. There are always new diets coming out that claim you’ve been eating the wrong foods, and that they hold the true secret to health. One day you’re told the Atkins diet is the best, and then suddenly the Paleo diet is actually better. Once you figure out the right diet for you, there’s the effort of counting calories and measuring portions. When eating is that hard, it’s no surprise that many of us would rather just get fast food and be done with it.
Rather than stress so much about what you put in your mouth, try following a few basic rules of healthy eating. Instead of counting every calorie, eat when you’re hungry and stop when you’re not. Instead of trying to force yourself to like the latest “superfood,” simply make an effort to eat more vegetables. Instead of studying the ingredients in a meal replacement shake, simply try to make more of your own food. These common-sense rules will help you stay on the right track for healthy eating, and you’ll be more likely to stick to them than strict guidelines that make eating a challenge.
2. Be active every day.
Physical fitness can be one of the most intimidating aspects of healthy living. Gyms are often full of ripped bodybuilders and runners who go miles on the treadmill. This can be intimidating for people who aren’t at that level. Ultimately, your fitness program should be based on your goals. If you want to be a bodybuilder, then you’ll probably need a very specific workout program. On the other hand, if you just want to generally feel better and get stronger, you probably don’t need a pricey gym membership.
If you’re interested in building strength, try exercises that work many muscles at once, like squats, push-ups, and pull-ups. You’ll get a great workout, and you won’t have to try to remember a dozen exercises for isolated muscle groups. If you want to do cardio, you can always just put on your shoes and go for a jog. You can also try a variety of indoor cardio exercises if you’re looking for something to do on rainy days (or you just really hate running). Regardless of what you choose to do, make sure you’re consistent. A moderate amount of activity each day is better than an intense burst every few weeks. If you’re keeping your workout simple, it should be far easier to maintain the habit.
3. Get enough sleep.
Diet and exercise are vitally important, but you’ll still struggle if you’re not getting quality sleep. Most adults need between 7 and 9 hours each night. Contrary to what you might see on Instagram, you don’t necessarily need to keep a detailed sleep journal or track your nighttime movements with a fitness tracker. Simply ensure you’re getting quality rest that rejuvenates your body and mind.
Much of good sleep comes down to the setting and the timing. Your bedroom should be quiet, dark, and comfortable. Make sure you’re sleeping on a quality mattress. While you don’t have to have the most technologically advanced bed to get a great night’s sleep, you do need a mattress that supports your body and feels good. Once you have that, create a consistent sleep routine to ensure you get enough rest. Try to go to bed and wake up at the same time each day, and avoid stimulants and exercise too close to bedtime. You’ll feel well rested and ready for a new day—no fancy white noise machine needed.
A healthy life doesn’t have to be a complicated life. You don’t have to track and measure every detail if you pay attention to simple habits: eating well, staying active, and getting sleep. As you do these things consistently, you’ll find that there’s no need to stress about perfection. You can simply be healthy.
Know anyone who could stand to stress less about their health? Share this article with them, and help them simplify!
Are things a little thin on top? More people, especially young men, are struggling with premature hair loss than ever before and this can cause emotional distress and low self-esteem. Before you can do anything about your thinning hair, though, you need to understand what’s at the “root” of it, so to speak. Why are so many people losing their hair and what can be done about it?
Beyond Normal Hair Loss
Anytime an individual brushes or washes their hair, some strands will fall out. This is perfectly normal since, out of an average 100,000 to 150,000 hairs on an adult head, as many as 100 hair follicles may fall out on an average day. And though an individual hair typically grows for between 2 and 6 years, each strand is on its own growth cycle. As a person ages, more of these hairs go into a rest cycle and this causes normal thinning, which is typically mild.
On the other side of the hair loss equation is abnormal hair loss, which includes numerous subtypes such as male pattern baldness, a genetic condition that, despite its name, affects both men and women. In men, it can can cause significant hair loss beginning in the late teens or early twenties, alopecia areata, scarring alopecias, and trichotillomania. In some cases, these conditions can be triggered by stress, hormonal changes, or poor nutrition.
Admittedly, androgenetic alopecia or male pattern baldness can be considered normal hair loss since as many 50 million American men and 30 million American women suffer from the condition, but to those who have it, such hair loss can seem anything but normal. And unlike some forms of hair loss that are easily reversible, male pattern baldness can be highly resistant to treatment, requiring patients to undergo follicular unit transplant (FUT) or follicular unit extraction. These procedures fill in the gaps left behind as the hairline recedes.
Too Much Stress
Stress is a leading reason for hair loss, particularly in younger men who aren’t genetically predisposed to male pattern baldness. That’s because stress can trigger alopecia areata in which hair on the head falls out or trichotillomania, a form of obsessive compulsive disorder in which the individual pulls out their hair.
In most cases of alopecia areata, hair will grow back eventually and the condition can be treated using steroid or injections. Though the waiting can seem interminable, as your reduce your stress levels and treat the body’s response, you’ll see marked improvements in the condition.
An Immune Response
Alopecia typically stems from an autoimmune response in which the body attacks the hair follicles, causing the hair to fall out. Though other factors can contribute to immune system activation, ultimately it can be very difficult to quell an overactive immune system. An overactive immune system can also hinder attempts at surgical hair transplantation for some people.
One alternative to hair transplantation for severe, autoimmune hair loss is stem cell transplantation. Stem cells can reboot the immune system and trigger hair to begin growing again without surgical intervention.
Hormones And More
Some hormonal changes are a normal part of aging, but in other cases, hormonal changes stem from disease processes or medications. Regardless of the cause, though, hormones play critical roles in hair growth and when they fall out of balance, the individual can experience both hair loss and a lack of regrowth.
Though hair transplantation surgery is theoretically a good solution for such hair loss, if there isn’t enough hair left it may not be very effective – after all, we only have so much to begin with. Currently, scientists are working on growing hair in the lab for transplantation in order to bridge this gap. For those who are otherwise good candidates, lab-grown hair is an ideal replacement, though it’s still a few years away.
You can’t treat premature or extreme hair loss using dietary changes or shampoos alone – it takes more dramatic steps. Still, it helps to know what lies at the root of your hair loss before you go further. Resolving the main problem will make your chosen treatment more effective and help you achieve lasting results, not just temporary ones.
People are more health conscious than ever today. They’re eating organic, cutting out junk food, and taking vitamin and mineral supplements to compensate for depleted soil. Exercise has also become part of daily routines, even if it’s just a brisk walk around the block.
While people are taking better care of their bodies through food and exercise, many forget about their mouths. We may have grown up with our parents constantly reminding us to floss and brush our teeth, but as we get older, some of us forget.
Flossing and brushing might seem like an optional activity, especially if you haven’t experienced dental problems, but it’s your biggest defense against serious infection.
Bacteria enters your bloodstream quickly through your mouth
Anything absorbed in your mouth quickly enters the bloodstream. That’s why homeopathic remedies are dissolved under the tongue. Unfortunately, your mouth doesn’t discriminate what it absorbs and sometimes bacteria get a direct invitation into your blood vessels.
When bacteria enter your bloodstream from your mouth, they can go straight to your heart and cause inflammation, among other serious problems.
Take care of your teeth to prevent infection
Everyone knows, logistically, how to take care of their teeth, but they don’t always follow through. Although, taking the best care of your teeth won’t always exempt you from bacterial infection. Some common situations can put you at risk – like erupting wisdom teeth.
Aside from the consequences of impaction, wisdom teeth present a high risk of infection when they don’t grow in all the way.
As one dentist explains, “When the wisdom teeth only grow in halfway, the resulting “flap” of gum tissue can trap all sorts of food and germs that can circulate through the mouth. Because it can be hard to reach areas like these with your toothbrush, infection can easily develop, causing much more serious problems that will require more expensive and extensive dental treatment.”
This collection of bacteria can cause gum disease that starts out as minor inflammation and quickly turns into a major problem.
If you’re not going to have your wisdom teeth taken out, ask your dentist for a gum massager to help remove food from the flaps of gum tissue.
Cavities and gum disease affect nearly everyone
The World Health Organization reports that worldwide, up to 90% of kids and nearly 100% of adults have cavities. The same study reported 20% of middle-aged adults have severe gum disease.
Gum disease, when advanced, has the potential to affect your entire body when bacteria enter your bloodstream. What starts as gingivitis (swollen, red gums) can quickly turn into periodontitis destroying the gum tissue, and crumbling the bone. Eventually, this causes your teeth to loosen and fall out.
Periodontal disease is the proliferation of bacteria
Dr. Mercola shares, “Periodontal disease occurs when bacteria in plaque infect the gums and bones that anchor the teeth. If left unchecked, these bacteria will creep below the gum line, where they produce toxins that create a chronic inflammatory response that triggers the body to break down the tissues and bone around the teeth, leaving pockets of space that can become infected.”
A clean mouth is more than fresh breath
Taking a swig of mouthwash here and there might give you minty fresh breath, but it doesn’t mean your mouth is clean. Don’t be convinced by marketing slogans that mouthwash is all you need. Brushing and flossing are essential for maintaining a clean mouth.
Although brushing and flossing your teeth sounds like an obvious and simple task, there are tricks you can learn from your dentist for better results. Like using proper pressure, ways to reach those hard-to-reach places, and flossing techniques. Your dentist can also provide you with the right kind of toothbrush to avoid damaging your enamel. They may even recommend an electric toothbrush.
A clean mouth is also what you eat
If preventing infection is your goal, flossing and brushing are best accompanied by a well-balanced, healthy diet. The more sugar you eat, the more prone you’ll be to developing cavities.
Do people really brush after every meal?
The age-old advice from dentists is to brush your teeth after every meal, at least three times per day. For some, this schedule seems impossible to maintain; all it takes, though, is packing a travel toothbrush and a mini tube of toothpaste in your bag, briefcase, or purse. If you have access to a public restroom, you’ll be able to brush your teeth anywhere you go.
Taking your dental health seriously is your ticket to a healthy mouth and body.
Our daily lives are filled with more stress than people as a whole have ever dealt with before. Not only does it take a toll on our relationships and our job performance but it has its own physical symptoms as well. We aren’t sleeping well, we feel tired, we aren’t eating as well as we could be, and we’re getting little to no exercise.
For many the idea of running to relieve stress and improve health sounds preposterous. Some might think, “If I barely have the energy after work to take care of household chores how can I possibly go running?” But for many others, it’s an excellent and healthy way to temporarily step away from the stresses of their daily life and focus on the here and now. It can also help clear their mind and help them return to their normal routine feeling more calm.
As simple as it may sound, running begins with a single step. There are countless websites, apps, and other resources that show how to implement a running plan into your daily routine. And since our bodies adapt quickly to exercise, you’ll be surprised how much farther and faster you can go in just a short time.
Plus, since exercise releases endorphins into the brain you’ll begin to feel better in a number of ways. And once people start running often they begin to challenge themselves and for some the end goal is a marathon.
Not everyone will get there and that’s okay, but if you’re looking for some inspiration these are five of the toughest marathons located in some surprising places around the world.
Athens Authentic Marathon, Athens, Greece
Using the trail that Greek soldier Pheidippides ran from Marathon to Athens in 490 BCE this marathon is the source of the word itself. People come from all over the world to compete here and this was the route used in the 2004 Athens Olympics.
It’s a difficult run that takes you along the scenic west coast of Greece and you can expect lots of uphill climbs but participants are treated to some beautiful scenery and many make a vacation out if so they can explore the country a bit more.
The Great Wall Marathon, China
Imagine running atop one of the oldest monuments in the world and then think again. This marathon challenges runners to climb more than 5,000 steps on the Great Wall of China and the route then works its way through remote Chinese villages to the finish line.
Even top runners say this marathon is extremely difficult as this part of the wall is steep and the footing is uneven. However, Chinese villagers are on hand to cheer you on and finishing this race is an accomplishment in and of itself.
The Big Five Marathon, Limpopo, South Africa
This marathon course winds through the Entabeni Game Reserve in South Africa and is one of the most popular in the world. It received its name from what safari-goers refer to as “The Big Five” which are the lions, elephants, Cape buffalo, leopards, and rhinos that everyone hopes to spot. In fact, the race has been known to be delayed because of the location of some of the herds in relations to the course.
You’ll likely see at least one of these animals along the course and part of it winds directly through lion country.
The Niagara Falls Marathon, USA & Canada
Not necessarily a difficult marathon as the bulk of the course follows the generally flat Niagara Scenic Parkway this marathon does have the distinction of starting in one country and finishing in another. Runners arrive the day before in Buffalo, New York to receive their customs and immigration clearance and on race day everyone crosses the border into Canada on the Peace Bridge.
Book your Niagara Falls hotel early for this marathon as it’s a qualifying race for the Boston Marathon and things can get crowded.
Antarctic Ice Marathon, Antarctica
Most of the challenge is just getting there to even have the honor of competing in the Antarctic Ice Marathon. Understandably this marathon usually has far fewer runners than any of the others in the world. The footing is unstable, the temperatures can reach -20 C, and the whole thing could be canceled because of poor weather conditions.
However, this race attracts dedicated runners from around the world and most say they’d do it again if they had the chance.
You might never run a marathon, but there’s no reason not to let one or all of these races inspire you to take up running as a hobby that has incredible benefits for both your physical and mental health. And if you do decide a marathon is in your future then good luck. You can do it!
Arthritis is a chronic disease that affects more than 1.3 million Americans. It’s incredibly common, especially as people age. There are many factors that influence your likelihood of developing arthritis, but one of them is being a woman. Research shows that females are three times more likely to develop rheumatoid arthritis than men, and at a younger age. However, there are some things you can do to prevent, or at least delay, the onset of arthritis.
1. Eat Fish
The human body often lacks adequate omega-3 fatty acids, which are healthy polyunsaturated fats that promote bone and joint health and reduce inflammation around these areas. To make sure you’re getting enough, try to eat fish—specifically mackerel, salmon, trout, and sardines—several times per month. A study found that women who ate fish regularly had a lower risk for arthritis when they aged.
2. Exercise at Least 45 Minutes Weekly
The CDC recommends 30 minutes of moderate exercise at least 5 times per week for optimum health. If that seems like too much for you, try exercising at least 45 minutes per week. A study from Northwestern University showed that middle-aged and elderly individuals with arthritis who squeezed in just 45 minutes of exercise per week had an 80 percent increase in movement over a two-year period.
3. Do Low-Impact Exercises
Low-impact exercises are recommended for women of any age who wish to prevent arthritis. Running and certain sports be hard on the joints, especially knees and hips, increasing your risk factors. It’s okay to participate in these exercises, but you should mix in a healthy amount of low-impact exercises as well like swimming, biking, walking, and other exercises that place less stress on the body.
4. Wear Heels Less Often
Heels are perfectly fine once a week, but if you’re wearing them every day, you’re more likely to have issues with your joints in the future. High heels improperly distribute your weight, placing stress on your feet, ankles, knees, hips, and even your back. Over time, this stress can lead to arthritic symptoms.
5. Keep Weight Under Control
Your knees, hips, ankles, and feet support the rest of your body. If you’re in a healthy weight range, your body can handle the stress placed on these joints. However, being just 10 pounds overweight can increase the stress placed on your joints by up to 60 pounds, according to a Johns Hopkins study. Overweight women are four times more likely to develop osteoarthritis in their knees than women of a healthy weight.
6. Get Regular Check Ups
Though arthritis cannot be cured, you can take steps to delay its progression and minimize the damage if caught early. Keep up with your regular checkups, no matter your age. Even though it’s more common for those above 50, arthritis can also occur in younger adults based on genetics and other factors. Your doctor can spot warning signs and catch the onset early, helping you take steps to delay it and reduce its severity.
7. Don’t Smoke
If you smoke, quit now. Studies show that smoking significantly increases your risk for developing rheumatoid arthritis. Even light smoking or second-hand smoke can promote the development of arthritis (the reason behind this is unknown). Several studies reveal that smokers are more likely to have the disease, and those who quit early immediately decrease their risk.
8. Take Your Vitamins
The National Institutes of Health shows that 60 percent of Americans have some kind of vitamin D deficiency, and women are more likely to lack this essential vitamin than men. Over time, this deficiency can lead to osteoarthritis. Taking a supplement with vitamin D, calcium, and other bone-strengthening nutrients can make a huge difference.
9. Drink Water
Joint cartilage is primarily made up of water, helping to cushion the joints. When you’re dehydrated, the body turns to the cartilage and other areas of the body for its water supply. Once you drink water again, this process ceases, but it still creates a pattern of wear and tear that can lead to arthritis. Try to stick to the standard of eight cups of water daily.
10. Prevent Injury
Joint injuries increase arthritis risk. Most of the time, an injury comes out of nowhere. However, you can take steps to safeguard your vulnerable points. For example, basketball players can wear ankle braces or more supportive shoes and football players can switch to touch instead of tackle as they age.
Your actions now will determine whether or not you’ll develop arthritis in the future. Exercising, staying healthy, and protecting yourself are the ultimate keys in this life-long fight.
Chronic pain is one of the most common reasons for doctor visits in the United States. In fact, over 100 million Americans currently suffer from chronic pain, from a variety of sources, including illnesses, conditions, and injuries. Unfortunately, treating chronic pain can be difficult—especially since it’s persistent—and diagnosing its root cause can be even worse. Some chronic pain has no apparent root cause, and some types are nearly impossible to relieve.
The good news is, there’s a convenient way to relieve many types of chronic pain, and it comes with its own share of positive side effects: physical exercise.
Types of Chronic Pain
There are many types of chronic pain, but there are a handful of conditions that are more likely to cause chronic pain than others. Some of these include:
- Arthritis. Though frequently seen in older adults, arthritis involves the inflammation of joints (and comes with associated pain) and can affect people of any age.
- Nerve damage. Nerve damage is frequently a result of an injury and can be difficult to repair.
- Fibromyalgia. Fibromyalgia is a disorder characterized by amplified pain signals to the brain, which precipitate chronic musculoskeletal pain and fatigue, as well as headaches.
- Old injuries. Sometimes, old physical injuries can be the source of persistent pain many years later.
Most common types of chronic pain can be alleviated, at least to some degree, by physical exercise. However, some chronic pain is nearly impossible to manage; for example, mesothelioma causes pain both directly and indirectly, as a response to treatments, and most patients won’t have the drive to engage in physical exercise in addition to undergoing palliative treatments.
Using Exercise
So why is exercise so good for chronic pain?
- Stimulation of blood flow. Exercising facilitates blood flow to different areas of your body that otherwise won’t receive much blood or oxygen while you’re sitting or lying down. This can help relieve pain immediately, reduce inflammation, and in some cases, facilitate faster healing.
- Endorphins and endocannabinoids. When you exercise intensely, your brain tends to release endorphins, which function as pain killers to some extent. It also releases endocannabinoids, which function similar to cannabinoids but are produced by your own body; these are the compounds responsible for what’s known as “runner’s high,” the feelings of elation immediately following physical exercise. Together, these compounds may help relieve some pain.
- Lifestyle benefits. Exercising regularly helps you stay in good physical shape, which enables you to take part in more physical activities. Walking regularly may help you stay fit enough to enjoy the outdoors, which can be a strong and suitable distraction from the realities of living with chronic pain.
- Other health benefits. Of course, exercising comes with a host of other physical benefits, including reducing your risk for diabetes and heart disease, lowing your blood pressure, reducing your risk for depression and other mood disorders, and improving your cardiovascular health. These may not relieve your pain directly, but will prevent you from accumulating new sources of poor health and persistent pain.
Ideal Exercises
So what kinds of exercises are beneficial for sufferers of chronic pain?
- Swimming. Swimming is an ideal form of cardiovascular exercise for several reasons. Most importantly, it engages the entire body at once, and doesn’t put any additional strain on your joints (the way running does).
- Walking. Walking is another way to get in your exercise, and it doesn’t require any special equipment. Walking outside also gets you fresh air, and gives you the ability to explore somewhere new.
- Stretching. Stretching is especially advantageous for improving flexibility and stimulating blood flow; make sure it’s a part of your routine.
- Resistance training. Light forms of resistance training can improve your bone density, improve your joint health, and even correct your posture, all of which can relieve certain types of chronic pain.
Exercise isn’t a magic bullet that can put an end to your chronic pain, but it can be a useful tool to reduce your symptoms over time. In any case, exercise is worth pursuing; even if you don’t see as much pain relief as you’d like, the health benefits are more than worth the endeavor.
Many people who suffered during the attacks of 9/11, either sustaining serious personal injury or illness or through the loss of someone close to them, are only now discovering the existence of the 9/11 Victim’s Compensation Fund. This fund exists under the federal government to lend aid and compensation to those who have been hurt through physical injury or loss during those terrorist attacks, and the application process has recently been streamlined.
Many, however, might wonder if it’s even worth it to apply and if they’ll get a reasonable settlement. The answer is yes, it’s worth it, but to get the maximum settlement you’ll need the help of a qualified attorney. Discover the average amount of VCF payouts from a successful claim and why you need help from an attorney to get you the maximum compensation.
How Do I Find Out about Average VCF Payouts?
The Victim Compensation Fund posts updates periodically regarding the awards and payouts they have issued to claimants and to the beneficiaries of claims. The fund doesn’t list any names or identifying information regarding the payments, but it does list average payouts based on a number of different factors, including deceased victims and living victims by age and current earning bracket.
Quick Facts about the VCF
Since it re-opened in 2011 under the Zadroga Act, the VCF has processed a total of 22,078 claims for eligibility. Of these, 16,012 were able to have a decision made, and 13,437 were approved. Of these, 13,279 were for personal injury claims and 158 were for deceased persons. The total compensation awarded in VCF payouts over the past several years has been over $1 billion with individual awards ranging anywhere between $10,000 and $4,133,466.
What Influences My Award?
The injuries suffered by many victims of the 9/11 attacks were severe and in many cases debilitating and lifelong. The awards required by these people just to continue to survive and thrive in our society are large, but all too often those who go it alone receive vast underpayments.
The award you will receive will depend on a number of factors, including your age, how much you were earning when the attacks happened, your expected salary (potential compensation) in the years since then, any expected pension or benefits and other economic losses and medical costs in the years since. If you don’t include the right information and documentation, you may receive a substantially reduced award or be refused entirely.
Hiring a VCF Attorney
Your best bet to ensure you get the maximum VCF payout to which you’re entitled under the law is to hire the services of a qualified and experienced WTC VCF attorney. At Napoli Shkolnik PLLC, our lawyers have focused on helping victims of the September 11 terrorist attacks regain control of their lives through getting a sizable settlement under the Victim Compensation Fund.
Our successful cases have included $700 million in a New York City court case, among thousands of first responders on that day. We’re ready to step up to the plate, guide you through the process and get you the biggest possible compensatory award. Get in touch with us today for a free case evaluation and to get started.
Napoli Shkolnik, PLLC is national law firm that represents victims of 9/11 and VCF.
