Nutrition. Vitamins. You.
Joint Health written by: Noreen Kodula, Certified Natural Health Professional (CNHP) Joints are the connection between two bones. They allow you to bend your elbows, knees and back, wiggle your hips, turn your head, wave your fingers and give your skeleton its shape. Joints support …
Summertime Blues Dr. Claire Arcidiacono, ND You may have heard of something called SAD or seasonal affective disorder. This is sometimes referred to as the “wintertime blues”. What you may not be aware of is that while SAD is typically associated with winter it can …
Extreme Heat and Joint Pain
Dr. Claire Arcidiacono, ND
While the warm, balmy weather of summer may help to reduce the joint pain of rheumatoid arthritis and even TMJ for some people for other people summer can leave them in MORE pain than the frigid cold of winter. There are reasons for this so let us get into it, shall we?
Summer and even spring are the seasons of warm and in some case’s excessively warm weather. This excessive heat can increase inflammation in our body. This increase in inflammation levels can worsen pain associated with conditions such as rheumatoid arthritis, Lupus and even TMJ. (1)
Anyone who suffers from allergies knows that spring and even summer are the seasons when symptoms are the strongest! These allergies can lead to an increase in inflammation and even sinus pressure. This can once again increase the pain associated with rheumatoid arthritis, fibromyalgia and even trigger headaches. (1)
As summer temperatures rise many people use their AC to keep their homes cool and comfortable! However, people have noticed and reported that going in and of the AC inside to the heat outside seems to make their pain levels worse. If you have noticed this and wondered if it is possible for the constant change in temperature to increase your pain you would be correct! In fact, AC can and does increase pain associated with rheumatoid arthritis and even TMJ. While more studies are needed to confirm this in my experience constantly being in overly air-conditioned environments can worsen pain. One theory for this is that the cold air causes the muscles and joints to tighten. (2)
Another aspect of summer that can worsen pain is the high humidity levels. In fact, high humidity can cause the tissues to swell, and this can worsen pain associated with autoimmune conditions such as lupus. (3)
I have written quite a bit about arthritis, lupus and even TMJ BUT did you know even conditions such as herniated discs can be impacted by summer heat? That is because high heat can increase the risk of dehydration. In return, this dehydration can increase the risk of back pain from different triggers such as a herniated disc. Other chronic conditions such as headaches and even muscle pain can be made worse if you are dehydrated. (4)
Studies have found an interesting link between migraines and increased sunlight during the summer. This link is because those who have migraines produce less melatonin when there is more sunshine. In other words, they are more sensitive to the increase in sunlight that happens in the summer. (5)
Even just the straightforward process of going from winter to summer can affect our bodies and our pain levels. That is because the change in barometric pressure can lead to pain, especially for those who have migraines. (6) One theory is that changes in barometric can cause tissues to expand and contract leading to an increase in pain in those with migraines and even joint pain such as rheumatoid arthritis and TMJ. (7)
While we cannot get rid of the extreme heat that can trigger pain there are some things we can do to help decrease the side effects of the extreme heat on our body!
Sources:
LIFESTYLE AND OUR HEALTH~MOVEMENT AND EXERCISE by: Allie Might, FMC, INHC, ATT Movement and exercise, or physical activity, is a healthy lifestyle component that we all know about and are often not consistent with in our day-to-day life. We all hear about it, read …
PROTEIN (POWDER): THE IMPORTANT NUTRIENT WE ALL KNOW
By: Allie Might, FMC, INHC, ATT
Protein is that nutrient that everyone knows and everyone loves. But how well do we know all the proteins available? Let’s navigate through one of our favorite foods and discuss all the options we can try, as well as how it relates to weight loss.
What is protein? Simply put, it is a large molecule that is made up of amino acids. It is necessary for the structure, functions and regulating the different organs and tissues throughout the body. According to The Cleveland Clinic, protein is also essential for such things like muscle recovery, regulating hormones, oxygenating red blood cells and aiding in healthy heart function.
When we think of protein, we commonly think of carnivore sources like beef, poultry, pork and fish/seafood. However, there are so many more ways to incorporate protein into our diet. There’s also vegetarian sources like eggs (omelets, yum!) and dairy such as milk, yogurt and cheeses. I like to recommend plain Greek yogurt as it’s usually higher in protein as well as cuts the sugar, and good quality cheeses. Look for cheeses such as fresh Mozzarella, Brie, Gouda, Goat, Cheddar, Parmigiano-Reggiano and Manchego just to name a few (and my favorites that I recommend). These can go found at the cheese counter, and avoid the over processed cheeses in the deli section that are pre-sliced/pre-packaged or individually wrapped. Cottage cheese is also a nice sources of protein and is also a comfort food for many people.
POWDER PROTEIN LUNCH
1 can Albacore Tuna in water, drained
½ cup plain Cottage Cheese
3 kale leaves, destemmed
1 cup steamed broccoli
1 scoop Whey Protein Isolate Powder
Lemon to taste
Black pepper to taste
Mix cottage cheese and Whey Protein Isolate Powder together. Place destemmed kale leaves on a plate and top with drained Albacore Tuna and cottage cheese, side by side. Add fresh lemon to the tuna and fresh black pepper to cottage cheese, to taste. Add steamed broccoli as a side.
Next, there are many sources that are more vegan friendly that many people aren’t aware of but are easily incorporated. These include such things as tofu, tempeh, seitan, beans, nuts, seeds and nut butters. Vegetables such as cabbage, broccoli, cauliflower and asparagus add protein to the plate, along with oats and whole grains like brown rice and quinoa.
VEGAN PROTEIN POWER PLATE
2 cups shredded brussel sprouts
1 can low sodium beans (I like cannelloni or black-eyed peas), drained
2/3 cup uncooked quinoa, rinsed
1 1/3 cup water
2 scoops Plant Protein powder
1 clove garlic, minced
1 Tablespoon extra-virgin olive oil
Juice of half a lemon
Black pepper to taste
Sea Salt to taste
Combine water, Plant Protein powder and lemon juice in a pot and mix. Bring to a boil, then add quinoa and stir. Cover and educe to a simmer for 15 minutes. Remove from heat, fluff and let stand for 5 minutes. While quinoa is cooking, add olive oil to a pan and heat on medium-high. Add in shredded brussel sprouts, minced garlic, fresh cracked pepper and sea salt and sauté until slightly soft. Add drained beans and mix together, cooking until hot. Plate 1 cup cooked quinoa and top with half the cooked sprouts and beans. Eat and Enjoy! This makes enough for two meals.
Last but not least are protein powders, like Whey Protein Isolate or Plant Protein. These come in so many source varieties and flavors; personally I like unflavored or vanilla as they are the most versatile. They can be sourced from such things as whey (dairy), soy, hemp, rice, peas, chia and flaxseed. While these are all good sources, they choice is typically a personal preference. A protein powder can easily add protein to ones diet through creative recipes as seen above, or most commonly added to a shake or smoothie. Many people like to start their day with a healthy shake/smoothie that is packed with a protein powder, fruits/veggies and a healthy fat (i.e.: nut butter, avocado).
Now that you see all the different healthy protein sources to incorporate into a healthy diet, I challenge you to try new a new protein source each week. Also, try making delicious shakes/smoothies in the morning as a quick easy breakfast. I have always found that a healthy breakfast helps to start my day off on the right path, whether I’m looking to shed a few pounds or maintain my weight. But, no matter what, protein is essential to our health, body and weight management.
www.medlineplus.gov/genetics/understanding/howgeneswork/protein/
www.health.clevelandclinic.org/what-are-the-best-sources-of-protein
www.medicalnewstoday.com/articles/321522
www.hsph.harvard.edu/nutritionsource/cheese/
