Nutrition for Rheumatoid Arthritis

Cold water fish are a good source of selenium

For those who suffer from rheumatoid arthritis it is important to include a diet that contains foods that are rich in vitamin B, vitamin E and zinc. It may also be important to ask if the following supplementation is right for you:

• Omega 3 Fatty Acids: these reduce inflammation and help prevent arthritis. It decreases tenderness in joints, reduces morning stiffness, and allows for a reduction in the amount of medication that people need.
• Omega 6 fatty acids – gamma-linoleic acid (GLA), may diminish joint pain, swelling, and morning stiffness, and may allow for lower amounts of pain medication.
• Selenium - is an essential mineral and antioxidant, and low levels of selenium in the blood may be associated with an increased risk of rheumatoid arthritis.
• Vitamin D – necessary to maintain cartilage

Some other natural remedies to consider asking about are:

• Black Cohosh – may help to reduce inflammation
• Ginger – has long been used in traditional medicine to decrease inflammation.
• Willow bark – can decrease pain and reduce inflammation.
• Capsaicin – applied topically, it is believed to deplete stores of a chemical that contributes to the pain and inflammation associated with arthritis.

Heat Exhaustion vs. Heat Stroke

Heat exhaustion occurs when a person loses too much water and salt due to a combination of extended exposure to the heat and failing to stay adequately hydrated. If a person fails to cool their body temperature, heat exhaustion can turn into a life-threatening condition known as heat stroke. 

Heat stroke is where the body loses its ability to control its internal temperatures and the body no longer has the ability to sweat. When in situations of extreme heat, pay close attention to young children and the elderly as they are at an increased risk of developing heat exhaustion, heat stroke or dehydration.

Staying Hydrated in the Heat
With this hot weather it is important to keep our bodies hydrated as heat related illness can alter our body’s performance and place it under strain to the point that emergency care is required.

Signs of dehydration are: dry mouth, thirst, headache, fatigue, dizziness, light headiness, fainting and infrequent urination.

 Tips to stay hydrated in the heat are:

• Reduce or eliminate the amount of caffeinated, carbonated & alcoholic beverages consumed
• Eat more fruits and vegetables
• Take a reusable water bottle with you and use it throughout the day (if bottle after bottle of water seems bland, try adding a little extra flavor with lemons, limes or fresh berries).
• If you plan on exercising don’t just drink beforehand, hydration should occur long before physical activity
• If you normally don’t, try to include a glass of water with every meal

Nutrition: Vitamin D

Essential for promoting calcium absorption and bone growth, vitamin D helps prevent rickets in children and protects older adults from osteoporosis. Vitamin D also plays a role with immune function and reduction of inflammation.

Pop quiz! Can you name three food sources where vitamin D is naturally present? You can earn bonus points if fish liver oils were the first answer that came to mind. In reality there are very few foods that naturally contain the fat-soluble vitamin D. Small amounts can be found in beef liver, cheese and egg yolks. Most people actually meet their vitamin D needs through sun exposure. When ultraviolet (UV rays) strike the skin this triggers the synthesis of vitamin D. Keep in mind direct exposure to sunlight and UV rays (including tanning beds) needs to be limited as UV radiation is a carcinogen and is linked to age-associated dryness and in more severe cases metastatic melanoma.

Vitamin D is available as a supplement and in fortified foods (cereal flours and orange juices). Research is also indicating that vitamin D may have a therapeutic role in preventing diabetes. Other studies are indicating that vitamin D may help in alleviating symptoms of depression, especially in the winter months. 

Did you know: UVB radiation is not able to penetrate glass, meaning sun exposure through a window does not produce vitamin D? 

Groups at Risk for Vitamin D Deficiency

• Breastfed Infants - Vitamin D requirements cannot be met by breast milk alone
• Older Adults - aged 50+, cannot synthesize Vitamin D as effectively
• Populations with Limited Sun Exposure - northern latitudes or homebound individuals
• Individuals with Fat Malabsorption - since vitamin D is fat-soluble there needs to be some dietary fat in the gut for absorption.

What We Use to Breathe

There are two main groups of inspiratory muscles: principal and accessory. Principal muscles are used regardless of the level of breathing required, while accessory muscles are only used during forced breathing-when someone has asthma, exercises or has a cold. 

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The principal (primary) muscles are: the external intercostal, internal intercostal and the diaphragm muscle. Both the external intercostal muscles and the internal intercostal elevate the ribs, thus increasing the width of the thoracic cavity, while the diaphragm contracts to increase the vertical dimensions of the thoracic cavity, and also aids in the elevation of the lower ribs.

The accessory (secondary) muscles of inspiration are: the scalene and sternocleidomastoid  muscles. During inspiration, the external intercostals raise the lower ribs up and out. The sternocleidomastoid and scalene muscles also become involved, serving to raise and push out the upper ribs and the sternum. 

During expiration, the most important muscles are those of the abdominal wall (including the rectus abdominus, internal and external obliques, and transversus abdominus), which drive intra-abdominal pressure up when they contract, and thus push up the diaphragm. The internal intercostals assist with expiration by pulling the ribs down and in. 

Upper ribs move with a “pump-handle” motion about the thoracic (midback) vertebrae.  This elevates the manubrium and rotates it outward to open the chest. Middle ribs move with a “bucket-handle” motion that expands the rib cage laterally. The 11th and 12th ribs move with a “caliper” motion.  

When people have asthma they make use of the ribs, thoracic vertebrae and secondary muscles to aid in breathing.  This causes rib restrictions, thoracic vertebrae restrictions (loss of motion) and adhesions/scar tissue in the muscles in the front of the neck, tops of the shoulders, and the diaphragm muscle.  Over time this causes the person to round their shoulders and their head/neck starts to move forward. 

We at Back to Health can aid in restoring the motion to the ribs, thoracic vertebrae, breaking up adhesions/scar tissue in the muscles.  When this occurs it is easier to use the proper muscles for breathing!

Children and Health

Chiropractic Care for Children
Children benefit from chiropractic care for the same problems for which adults are treated, which are predominantly musculo-skeletal disorders. For example, children have a fairly high incidence of back pain and other musculo-skeletal problems caused by participation in sports, sitting in desks at school, computer activities, and the frequent tumbles and falls that active children experience.

Chiropractic care is widely recognized as one of the safest, drug-free, surgery-free therapies available for the treatment different body and spinal pain syndromes. Few other therapies can demonstrate a better safety record. Provincial governments across Canada recognize that the chiropractic profession’s scope of practice includes treating patients of all ages.

More than 44 studies have been conducted into the effectiveness of chiropractic treatment for neck and back pain alone and there is well-documented evidence of the prevalence of back pain in children. Young children can also benefit from a spinal check-up at key stages in the same way that they benefit from eye examinations and dental check-ups. For example, starting to sit, crawl and walk are developmental points when a check-up will confirm that the spine is functioning properly or provide an early warning of any potential problems.

Exercise for children

Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise helps children: feel less stressed, feel better about themselves, feel more ready to learn in school, keep a healthy weight, build and keep healthy bones, muscles and joints and sleep better at night 

Children sometimes spend more time with watching TV, playing video games and computer time. Competitive sports can help kids stay fit and walking or biking to school, dancing, and yoga are some other ways for kids to get exercise. 

Diabetes and weight issues are becoming more prevalent with the youth of today!

The youth of today are becoming rounded through the shoulders and their necks are straightening out. This is due to computer use, texting, backpack use, and video games!

Massage and Children

Just as adults need positive touch, so too do children! Every child, from infancy to the teen years can benefit from massage therapy.

Babies respond well to massage, and show improved temperament, decreased instance of illness, and less fussiness. Babies find abdominal and back stroking to be particularly soothing, although the entire body will typically be treated.Treatments for babies are short; typically 15-20 minutes long.

Older children can also greatly benefit from massage therapy. Massage has a positive effect on a child’s developing tissues, helping with posture and range of motion. Additionally, massage can be used to treat soft tissue injuries due to sprains, strains, joint misalignments, dislocations, and many other types of injuries. Massage has also been shown to have a positive effect on depression, mood, and the immune system in children.  

Backpack Safety 

It’s well understood that heavy backpacks are taking a heavy toll on adolescent spines. Carrying heavy backpacks could cause a wide spectrum of pain related musculoskeletal disorders and postural dysfunctions.

Children commonly carry school backpacks of 10% to 22% bodyweight. Increasing backpack loads significantly compress lumbar disc heights. Backpack loads are responsible for a significant amount of back pain in children, which in part, may be due to changes in lumbar disc height or curvature. A child carrying a backpack weighing 15% of body weight changes all the postural angles in preadolescent children.

Studies on back pack use in children support the use of a 10% of body weight cutoff for safe use of backpacks.

If you would like Dr. Barbara Rodwin to check the ergonomics of your child’s back pack – how the straps are positioned, the size and positioning on their back. Feel free to speak to the front regarding booking time for this!

Vitamin D – Do Children Require it?

Vitamin D is important for children too! It helps with regulating nerve, muscle function, reduces inflammation, promotes calcium absorption, aids with bone strength and it is crucial for their immune systems! If children do not get the required amount their bones can become brittle, thin or malformed and the ability to heal is compromised.

Natural sources include fish, fish oils, and sunshine! Another source is supplements and fortified foods. They do carry children's forms of Vitamin D supplementation.

If you have questions regarding Vitamin D or nutrition for your child, feel free to ask Dr. Barbara Rodwin.