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Category: Health

  • Why Would Someone Need an Arthroscopy?

    Why Would Someone Need an Arthroscopy?

    Why someone would need an arthroscopy is because they might have conditions such as torn meniscus, bone fragments, cartilage loss, or fractures that might not have healed correctly. More specifically, it is used to treat rotator cuff injuries and torn meniscus. Additionally, it can also be used to remove loose bone fragments, inflamed synovial tissue (the lining of the joint), and cysts. Arthroscopy would be a viable solution to the torn meniscus, and Baker’s Cysts I have going on in both my left and right knees, as I am no stranger to this type of procedure.

    For example, I had a Tenex procedure, a type of arthroscopy, on my right shoulder. Tenex is a minimally invasive procedure that uses a scope guided through a small 2-3 mm incision, where ultrasound imaging is used to see where the damage is on the tendon to break down and remove any of the damaged tissue with the suction mode. Once the procedure is completed, only a small bandage is needed to cover the point of entry, with no sutures or stitches typically required for most.

    However, it is important to note that if you’ve had a fractured patella, ACL tear, or arthroscopy, they are harder to recover from than other knee surgeries or the Tenex procedure because the leg is placed in a cast for weeks, allowing scar tissue to form and muscle atrophy to occur. So, it is imperative that once the cast is removed, to engage in as much therapy as possible. It is also worth considering an arthroscopy recovery machine to help move recovery forward faster.

    Unfortunately, I will need an arthroscopy treatment on both knees. It might turn out that I do not need surgery if the arthroscopy is successful in resolving all my issues. According to the Mayo Clinic, “Arthroscopy (ahr-THROS-kuh-pee) is a procedure that uses a fiber-optic camera to diagnose and treat joint problems. A surgeon inserts a narrow tube attached to a fiber-optic video camera through a small incision — about the size of a buttonhole. The view inside the joint is transmitted to a high-definition video monitor.

    Arthroscopy allows the surgeon to see inside the joint without making a large incision. Surgeons can even repair some types of joint damage during arthroscopy, with pencil-thin surgical instruments inserted through additional small incisions,”.

    Why do people need arthroscopic surgery?

    An arthroscopy is often done to check what’s causing symptoms such as joint pain, swelling, stiffness, joints locking, moving out of position, or giving way. Ouch, I have had that happen on more than one occasion! The Cleveland Clinic defines an arthroscopic surgery, “Providers use arthroscopy to diagnose and treat a range of joint, tendon and ligament problems, such as: Knee pain, instability and other injuries, including anterior cruciate ligament (ACL) tears and meniscal tears. Torn ligaments, cartilage and tendons,”.

    Before surgery is even an option, I must exhaust all of the options. So far, I have gone through many years of trying to decipher whether my chronic pain was a result of bone cracks, scar tissue build-up, or muscle tears. For at least a decade, I have done the following for the bone, muscle, and nerve pain I am experiencing:

    • Physical Therapy (both shoulders, back, pelvic floor and started with knees)
    • Acupuncture
    • Chiropractic
    • Tenex procedure on my left shoulder
    • Deep tissue massage
    • Dry needling

    Currently, I am dealing with multiple injuries, such as:

    • Impingement in the left shoulder
    • Scar tissue build-up and limited range of motion in my right shoulder
    • Pelvic floor muscle loss and nerve pain
    • Sciatica on the lower left side of my back
    • A torn meniscus in the left knee
    • Baker’s cyst on the back of left knee
    • A torn meniscus in the right knee
    • Baker’s cyst on the back of the right knee
    • Limited range of motion in the neck
    • Bunyon on the right foot

    While I have tried many means to address and recover, my knees have fallen to the end of the priority list. I’ve come to an impasse as the exercises I need to do for my back hurt my knees. It looks like arthroscopy will be the best route for me, but what type? I will not know until I speak to my healthcare team.

    Cleveland Clinic went on to note the following uses of arthroscopy, “Diagnose injuries: During knee arthroscopy, your healthcare provider takes a close look at any painful or swollen areas. The camera shows images of damaged soft tissues and bones. The images help your healthcare provider diagnose injuries (or confirm a diagnosis) and plan treatment.

    Repair injured soft tissues and bones: If you need surgery to repair tendons, ligaments or cartilage, your healthcare provider uses specially designed tools. The camera shows real-time images that guide your healthcare provider during the procedure. Your healthcare provider uses tiny tools to repair and reconstruct soft tissues by stitching them together. They can also suture (stitch) bones together.

    Remove damaged or inflamed tissue: Some tiny tools help your healthcare provider shave off damaged bone and cartilage or inflamed tissue (such as the synovium). They use tools to remove these tissues from your knee,”.

    How long is recovery for arthroscopic knee surgery meniscus?

    Being that I lead a busy lifestyle as a single mom of teenage young men, I will be fortunate to have their help around the house while I recover, but I am concerned about the length of time I will be required to sit still as I do not do that very well.

    I was told that I will most likely be able to return to most of my regular activities within a few weeks, although it will be several months before I will have complete use of my knee. Depending on the severity of my injuries, it may take as long as six months before my knee is strong enough for hard physical work or specific sports. I realize my softball playing days are over, but this is exciting to learn as I would like to just take a walk with my dog!

    Essentially, it’s clear that arthroscopy will be an invaluable tool for diagnosing and treating a variety of joint-related issues, such as torn meniscus, inflamed tissues, and bone fragments. Personally, my journey with knee issues and shoulder procedures has given me a firsthand appreciation for how these minimally invasive surgeries can provide relief and aid recovery.

    Why would someone need an arthroscopy?

    In conclusion, despite the inevitable recovery period, the prospect of regaining mobility and reducing pain is well worth the effort and going through the arthroscopy. If you are facing similar challenges, discussing arthroscopy with your healthcare team could be a practical next step toward better joint health. While the road to full recovery may be lengthy, having a plan and the proper support will undoubtedly make all the difference.

  • Torn Meniscus Knee Recovery Time

    Torn Meniscus Knee Recovery Time

    Over the last five years or so, I have been nursing many injuries. Injuries that were incurred several years ago, but I failed to heed the warnings of physical trainers and coaches, thus resulting in multiple overworked injuries that have never been attended to. Injuries such as:

    • Impingement in left shoulder
    • Scar tissue buildup and limited range of motion in my right shoulder
    • Pelvic floor muscle loss and nerve pain
    • Sciatica on the lower left side of my back
    • Torn meniscus in left knee
    • Baker’s cyst on back of left knee
    • Torn meniscus in right knee
    • Baker’s cyst on back of right knee
    • Limited range of motion in neck
    • Bunyon on right foot

    While I have tried many means to address and recover, my knees have fallen to the end of the priority list. I’ve come to an impasse as the exercises I need to do for my back hurt my knees. So, I need to have some knee recovery equipment, or else they will get worse.  

    According to the Cleveland Clinic, “Meniscus surgery is a common operation to remove or repair a torn meniscus, a piece of cartilage in the knee. The surgery requires a few small incisions and takes about an hour. Recovery and rehabilitation take a few weeks. The procedure can reduce pain, improve mobility and stability, and get you back to life’s activities,”.

    However, that depends on a lot of variables such as age, degree of tear, health, weight, and willingness to do the work of recovery. Or, like I have been doing, walking on these knee injuries for over a year and a half now without any rehab or surgery.

    Will walking on a torn meniscus make it worse?

    I can tell that it is getting worse, but I certainly have adjusted my activity. I live in a colonial home with a finished basement, so there are two flights of 12 stairs each. Only four years ago, I was jogging up and down the stairs for exercise; now, I have to limit my trips during the day. The stairs seem to be very hard on my knees. At night, they’re swollen and sore until I can rest again and sleep.

    The Mayo Clinic suggests, “Your doctor might recommend rest. Avoid activities that aggravate your knee pain, especially any activity that causes you to twist, rotate or pivot your knee. If your pain is severe, using crutches can take pressure off your knee and promote healing,”. Ouch, I squinted when I read that! I can literally hear my knees make a “crunching” sound when I  accidentally pivot.

    In cases with acute tears, a person might be able to walk around with only slight discomfort or minimal pain. However, if there is increased pain (like in my case) or there’s a severe tear, one should avoid walking on it until the pain starts to dissipate. Well, try to tell that to a working mother of two teenage boys – who has time for rehab or surgery.

    However, within several days, the knee can get progressively worse, becoming stiff, swollen, and painful. As the torn meniscus is left untreated or continues to be aggravated through walking on it, the surrounding tissues and cartilage in the knee joint can suffer further damage.

    This can lead to increased pain, limited range of motion, and potentially even more severe complications down the line. Ignoring the pain and continuing to push through daily activities can result in a longer and more difficult recovery process in the long run.

    It may be challenging to find the time for rehab or surgery as a busy mother with responsibilities, but taking care of our physical health is crucial for our overall well-being. Neglecting the necessary steps to address a torn meniscus can ultimately impact our ability to fully engage in daily activities and take care of our loved ones effectively.

    Seeking guidance and treatment from a healthcare professional is essential to prevent further damage and promote healing. Physical therapy, rest, and potentially surgery may be necessary to address the torn meniscus adequately. By following medical advice and taking the time to prioritize self-care, individuals can work towards regaining strength and mobility in their knee joints.

    While it may seem daunting to make the time for treatment amidst a busy schedule, investing in our health now can prevent more extensive issues later on. Taking small steps towards recovery, such as utilizing crutches to reduce pressure on the knee or avoiding activities that exacerbate pain, can make a significant difference in the healing process.

    Remember that self-care is not a luxury but a necessity, especially when it comes to addressing injuries like a torn meniscus. By prioritizing your health and well-being, you are not only taking care of yourself but also ensuring that you can continue to tackle the daily challenges that come your way.

    Is meniscus surgery a major surgery?

    That’s what I am concerned about. How will this surgery affect my daily activities and work life? It’s going to need to be done twice, once on each knee. Plus, that doesn’t even include the concerns I have about whether my insurance will cover it. Before I go too far into the future, let’s find out if it is significant surgery or not.

    Apparently, the surgery is primarily arthroscopic (minimally invasive), although additional small incisions or cuts may be necessary to perform the repair. A variety of devices or sutures can be used to perform a repair.

    Washington University Orthopedic Physicians states, “The physical therapy following meniscal repair varies depending on a number of factors. Most patients can put weight on the knee soon after surgery, although a brace may be used. Running is usually delayed until 3-4 months after surgery while a full return to sports and squatting typically occurs after 4-6 months,”.

    Well, before I need surgery, I am going to have to talk to my orthopedic again. He seems to think we can work this out with physical therapy. I’d like to try my alternative therapy acupuncturist guy; he’s amazing. I’ll try it all. In fact, I recently heard about an advanced computerized machine used in your own home. It has enabled patients to quickly regain two of the most critical functions following knee surgery, range of motion and strength, without pain. Without pain is what I am talking about! Shoulder rehab was tough; I can only imagine what a knee pt would be like, so this machine is intriguing to me.

    Torn meniscus knee recovery time

    In conclusion, be sure to discuss everything with a physician first and get all the testing required before making any rash decisions. This article is for informational purposes only and should not be used as medical advice.

  • Difference Between Sciatica and Peripheral Neuropathy

    Difference Between Sciatica and Peripheral Neuropathy

    Living with a chronic pain condition such as sciatica problems or peripheral neuropathy can be exhausting and challenging to deal with from a mental health standpoint.

    Sciatica and peripheral neuropathy are two very different conditions that can cause chronic pain in the lower extremities. Sciatica is a form of radiculopathy, which is a disorder of the spinal nerve roots that commonly results in pain and numbness along the sciatic nerve. This pain typically radiates from the lower back and down one or both legs and is usually worse when sitting. In addition, a herniated disc, spinal stenosis, or a degenerative condition in the spine can cause sciatica.

    Peripheral neuropathy, on the other hand, is a disorder of the peripheral nervous system, which is the network of nerves that connects the brain and spinal cord to the rest of the body. Peripheral neuropathy typically presents as pain, numbness, and tingling in the hands and feet.

    When distinguishing between sciatica and peripheral neuropathy, there are a few key differences to be aware of. First, the pain associated with sciatica is usually worse when sitting and can often be relieved by changing positions or standing up.

    On the other hand, the pain associated with peripheral neuropathy is typically more consistent and may be accompanied by sensitivity to touch, such as when wearing socks or shoes. In addition, sciatica is usually felt along the sciatic nerve, which runs from the lower back through the buttocks and down the back of the leg, while neuropathy can affect any nerve in the body.

    Should you find yourself “behind the gun” of your sciatica nerve pain, some of the best ways to treat sciatica pain and prevent sciatica in the future are through:

    • Physical therapy
    • Massage
    • Daily stretching

    *Always remember information within this article is meant for entertainment purposes only and is in no way a replacement for professional medical or psychological support. Seek appropriate advice from a healthcare professional should you feel it necessary.

    Immediate relief for sciatica pain

    Alternating from heat to ice is one therapy that provides immediate relief from sciatic nerve pain. Ice helps reduce inflammation, while heat encourages blood flow to the painful area (which speeds healing). Heat and ice may also help ease painful muscle spasms often accompanying sciatica.

    Massage is also an immediate pain relief solution to provide relief from sciatica pain. Utilizing the power from massage chairs can also provide relief from sciatica. Massage chairs, like a masseuse, use various massage techniques to help reduce inflammation, loosen tight muscles, and improve circulation. The action of massage will reduce stress and, in turn, reduce the severity of sciatica pain. Massage chairs are a great way to get relief without leaving your home, especially if you suffer from chronic pain.

    Stretching and strengthening exercises are also great options to relieve sciatica pain immediately. Stretching can help reduce muscle tension that may contribute to the pain. In contrast, strengthening exercises can help support the lower back and improve stability to help prevent further episodes of pain.

    Sometimes, if the sciatic nerve in the pelvic region (hip) is damaged, it may cause foot pain along the top of your foot with some weakness. Foot massagers can be a great way to alleviate foot pain caused by sciatica. Foot massage helps to improve circulation in the feet and can reduce inflammation, allowing for better healing.

    How can I massage my sciatic nerve at home?

    If you are able and have no one to assist or do not have a massage chair, begin with the following:

    • Wrap your fingers around your sides
    • Using your thumbs, try to apply firm and steady pressure toward the spine on the outer edges of the muscles
    • Keep your thumbs around four inches apart
    • Repeat the technique and apply pressure without causing any discomfort

    Massage chairs offer an effective and convenient way to relieve sciatic nerve pain at home. The chairs use various massage techniques, such as kneading, rolling, and tapping, to help reduce tension and inflammation in the muscles surrounding the sciatic nerve and, in turn, releases pressure on the nerve and reduces the intensity of the pain.

    In addition, massage chairs use heat therapy to help increase circulation and reduce stress. Heat therapy encourages the body to release endorphins, which are natural pain relievers that reduce the severity of sciatica pain.

    Massage chairs also provide targeted relief for specific areas of the body, such as the lower back and buttocks, which is especially beneficial for those who experience pain in these areas due to sciatica.

    Does sciatic neuropathy go away?

    The good news about sciatic pain is that it usually goes away independently with time and some self-care treatments. In addition, the majority of individuals (80-90%) who experience sciatic pain are able to manage their symptoms without the need for surgery. However, that is not always the case. Some people have to deal with this condition on a chronic level, and it is not going away anytime soon.

    With proper care, such as stretching and strengthening exercises, massage therapy, heat or cold therapy, and over-the-counter pain relief medications, many people are able to find relief from their sciatica within a reasonable amount of time. In addition, engaging in regular physical activity, avoiding sitting for long periods, and maintaining a healthy weight can help reduce the risk of future episodes of sciatica.

    Difference between sciatica and peripheral neuropathy

    While the pain and sensations associated with both conditions can be very similar, it’s essential to be aware of the differences and seek medical attention if you’re experiencing any of these symptoms. An accurate diagnosis is critical to finding the most effective treatment plan to relieve pain and other symptoms.

    Overall, massage chairs can provide an effective and convenient way to relieve sciatic nerve pain at home, using a variety of techniques to help reduce tension, inflammation, and stress while also providing targeted relief for specific areas of the body.

    *Always remember information within this article is meant for entertainment purposes only and is in no way a replacement for professional medical or psychological support. Seek appropriate advice from a healthcare professional should you feel it necessary.

  • Simple Anti-inflammatory Meal Plan

    Simple Anti-inflammatory Meal Plan

    Inflammation is the body’s response to stress. It is a complex process in which the body’s white blood cells and chemicals work to protect us from infection or damage. These responses are often described as the “fight” or “attack.”

    What if you’re a guy who works out frequently and has muscular inflammatory problems regularly? The issue is that you’re bloated and need to squeeze into your new suit, which was custom created by a clothier for your brother’s wedding, which is in a month.

    You may want to try the LIFE diet. Let’s go on to find out what that is exactly…

    What is the low inflammatory foods everyday life diet?

    Dunaief, MD, an internist, termed the Low Inflammatory Foods Everyday (LIFE) diet, which includes spinach, kale, collard greens, Swiss chard, and bok choy.

    You may need a month to shed the bloat, but what if it is chronic inflammation and pain? It may not be the suit you should be worried about. Chronic inflammation can contribute to disease when it becomes excessive or prolonged. As such, many people are turning to dietary changes to decrease inflammation. One simple meal plan that has been shown to reduce inflammation involves adding these foods into your daily diet.

    1. Berries- packed with antioxidants that have anti-inflammatory effects, raspberries are the most antioxidant-rich fruit that you can find. They are best consumed fresh or frozen.
    2. Almonds- full of monounsaturated fats, these nuts can decrease inflammation and help to maintain a healthy weight. They also contain fiber and vitamin E.
    3. Olive oil- high in monounsaturated and oleic fatty acid content, olive oil has been shown to decrease inflammatory markers by up to 40% and reduce blood clotting.
    4. Tomatoes- high in lycopene, these red vegetables decrease inflammation and keep your heart healthy.
    5. Salmon- rich in omega-3 fatty acids, this fish has been shown to decrease markers of inflammation as well as prevent plaque buildup on the arteries.
    6. Cinnamon- adding this spice to your meals can decrease inflammation in people with diabetes.
    7. Ginger- anti-inflammatory effects are due to its active chemical, gingerol, which is also responsible for its spicy taste. Ginger can be added to many different dishes and beverages for a tasty way to reduce inflammation.
    8. Turmeric- this bright yellow spice comes from the herb Curcuma longa, used to treat inflammation for thousands of years in Asia. Curcumin, its active chemical, is responsible for fighting inflammation. It also contains antioxidant properties that have anti-cancer effects.
    9. Chicken or turkey- lean proteins such as these can decrease inflammatory activity in the body.
    10. Beans and lentils- packed with protein and fiber, these plant foods can help maintain a healthy weight and reduce inflammation.
    11. Nuts and whole grains- the combination of protein and fiber- work together to keep your blood sugar level stable, decreasing inflammation.
    12. Herbal tea- drink green, white or black tea to decrease inflammation and protect your body from free radicals that can damage cells.
    13. Oats- high in soluble fiber, these foods effectively stabilize blood sugar levels and reduce inflammation.
    14. Garlic and onions- sulfur-containing compounds in these vegetables can help fight inflammation.
    15. Chocolate- dark chocolate contains antioxidants such as flavonols that work together to lower blood pressure and decrease inflammatory chemicals in the body.

    Anti-inflammatory Diet Plan Lose Weight

    According to a study led by researchers at Wake Forest Baptist Medical Center, a diet high in fresh fruits, vegetables, and whole grains is associated with lower inflammation levels.

    The findings are reported online in advance of publication in the American Journal of Clinical Nutrition.

    “There are many factors that contribute to chronic low-grade inflammation — one important factor may be dietary habits,” said lead investigator Heather J. Leidy, Ph.D., R.D., assistant professor of nutrition and exercise physiology at the university. Leidy noted that an estimated 65 percent of Americans don’t eat the recommended five daily servings of fruits and vegetables.

    “By consuming more fruits, vegetables, and whole grains — foods shown to reduce inflammation — individuals may be able to decrease their risk for chronic diseases related to inflammation,” she said.

    What is the easiest anti-inflammatory diet?

    Again, to fight inflammation, remember to go for whole, unprocessed foods with no added sugar: fruits, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. Many people also add herbs and spices like cinnamon, ginger, and turmeric to these foods for added anti-inflammatory properties.

    Dr Hamid Hajian | Vascular Surgeon
    Dr. Hamid Hajian is a highly skilled vascular surgeon in Sydney offering advanced treatments for varicose veins, venous insufficiency, peripheral vascular disease, aneurysms, dialysis access, diabetic feet, and carotid disease. With a PhD, FRACS membership, and commitment to excellence, he provides personalized, cutting-edge care tailored to each patient’s needs. Dr. Hajian’s expertise ensures optimal vascular health outcomes, with a focus on patients vascular conditions, vein health and artery disease.
    Phone: +61 8668 9601
    Url: https://vascularsurgeryspecialist.com.au/
    670 Darling Street
    Rozelle, NSW, 2039

  • Gut Healthy Foods

    Gut Healthy Foods

    In the culinary world, foods that represent gut health are created using ingredients that are derived from many sources. These recipes would include such ingredients as:

    1. Grains
    2. Legumes
    3. Fruits
    4. Vegetables (beans and peas, soy products)
    5. Unsalted nuts and seeds
    6. Lean meats
    7. Fish
    8. Fat-free or low-fat milk and milk products
    9. Eggs

    The larger part of these foods comes from plants and plant-based proteins and fats. These foods (plant-based) contain high amounts of fiber which help to promote healthy bacteria levels in the gut.

    These fiber components are very important because they help to clean the gut each day, by allowing toxins to leave the body efficiently while providing a protective layer that strengthens intestinal cells and prevents diseases from developing in the digestive tract.

    How can I improve my gut health?

    Including plant-based proteins in your diet is just as important as using animal-based protein sources. Plant-based proteins have enormous nutritional benefits, they are high in nutrients that promote gut health. Plant-based protein sources contain certain enzymes that help the body break down food better and more efficiently.

    These enzymes also support the production of bile salts that are needed for healthy digestion. Without these enzymes you may fall ill with digestive problems including inflammation. Plant-based proteins should be ingested as often as animal-based proteins.

    • Whole grains are a vital source of fiber and other nutrients that promote gut health. This is because whole grains contain high levels of B vitamins, potassium, manganese, calcium and Vitamin E among others which help to boost the immune system and increase energy level during the day.

    Whole grains are also low in calories, they have a high amount of essential nutrients and fiber that helps to keep the digestive tract clean and free of toxins. Whole grains can be eaten either as part of a meal or as an energy snack such as nuts, seeds and fruits which contain high amounts of plant-based proteins and fats.

    • Legumes are an important source of plant-based proteins which promote gut health. Legumes have been shown to improve the diurnal pattern for people who have issues with bowel motion or constipation. Legume also contains a high amount of fiber that helps to regulate the digestive system, by increasing the quantity of waste passed each day through the digestive tract.

    The fiber in legumes is very important because it promotes a healthy microbiome in the gut, by increasing levels of beneficial bacteria in the intestine and discouraging harmful bacteria from growing inside the gut. The high-fiber content also helps to cleanse the body by removing fecal matters from the body each day, which prevents diseases from developing in the intestine.

    • Fruits and vegetables are important for gut health because they contain high amounts of fiber and nutrients that promote a healthy microbiome in the gut, while discouraging harmful bacteria from growing inside the intestines. Fruits and vegetables also help to cleanse the body by removing toxins every day through bowel movements.

    While fruits and vegetables contain a small amount of protein, they are very important for gut health because they help to cleanse the body, while promoting a healthy microbiome.

    • Fish and meats should be included in your diet as often as possible to promote gut health. Meats, especially grass-fed beef and free-range chicken contain high amounts of omega 3 fatty acids, which help to support a healthy microbiome in the gut.

    Omega 3 fatty acids also aid in repairing and strengthening the intestinal barrier that protects your digestive system from toxins and other harmful substances that may enter through the small intestine. Fish such as salmon contain high levels of protein, while containing essential omega-3 fatty acids and Vitamin D.

    This is because salmon contains algae which produces high amounts of Vitamin D in the body. Salmon is an excellent source of selenium, Vitamin B12 and other nutrients that not only promote gut health but also heart health.

    Are nuts good for gut bacteria?

    There is increasing evidence linking gut microbiota to various aspects of human health. Nuts are a food rich in prebiotic fiber and polyphenols, food components that have been shown to have beneficial effects on the gut microbiota

    These foods are often ignored by many people when looking for gut-healthy foods to eat on a regular basis. The fiber and nutrients contained in nuts and seeds not only promote gut health but also heart health. Studies show that those people who include nuts as part of their healthy diet, they are less likely to develop diseases such as heart disease and diabetes.

    Nuts contain high levels of omega 3 fatty acids such as flaxseeds which helps to keep the heart healthy. Nuts are also rich in Vitamin E which is an important nutrient that helps to protect the body from tumors and other harmful substances that may attack cells inside the body.

    Nuts are also rich in fiber, Vitamin B12, calcium and protein. Additionally, seeds are very nutritious because they contain high levels of vitamin B6, vitamin E and selenium which help to stimulate the immune system. Seeds also contain high levels of zinc, magnesium and manganese which are essential for a healthy metabolism.

    Are beans good for gut bacteria?

    Beans. Legumes help release short-chain fatty acids (SCFA) that strengthen your intestine cells and improve absorption of micronutrients. They also feed your gut flora and help regulate a healthy gut. If you eat fermented beans like lacto-fermented lentils, chickpea, or miso, it’s a bonus!

    For those people who maintain a vegetarian or vegan lifestyle, they can make sure to include beans as part of their diet because they promote gut health, as well as heart health. Beans contain high levels of protein and fiber, which is important for a healthy digestive system.

    The high-fiber content in beans can reduce the risk of cardiovascular diseases because it removes excess cholesterol from the body through bowel movements. This prevents those harmful LDL cholesterol particles from adhering to arterial walls, so blood can flow freely throughout the body. Studies also show that beans promote gut health because they are rich in an anti-inflammatory chemical known as saponins which aid in killing harmful bacteria inside the intestines.

    Gut Healthy Foods

    Asparagus is one of those vegetables that are seriously underappreciated, even though it contains numerous nutrients for good overall health, especially for gut health.

    First, though, asparagus contains high amounts of nutrients such as potassium, Vitamin B6, and Folic Acid which help to support a healthy immune system. Asparagus also helps to protect the body from heart diseases because it contains folate which prevents arteries from hardening and clogging.

    Because asparagus is also rich in fiber it promotes bowel movement. Asparagus contains unique prebiotic fibers that help to nourish the gut microbiome by providing food for beneficial gut bacteria.

    Asparagus is also an excellent source of antioxidants which aid the body fight against free radicals and prevent cell damage caused by toxins or other harmful substances that may enter the body through the gut.

    In conclusion, knowing what foods are best for gut health is knowing what foods are beneficial for overall health. Always check with a physician first if you have underlying health conditions. This article is for entertainment purposes only.

  • How to Get Rid of Shoulder Tension

    How to Get Rid of Shoulder Tension

    Tension and tightness in the neck and shoulders is a common symptom of stress and anxiety. It’s part of the body’s way of gearing up to survive a perceived physical threat. In other words, it’s part of the “fight or flight” stress response.

    The body gears up for action, but in modern western society it doesn’t have a chance to fight or flee, so the nervous system tends to stay in this state of tension.

    This can show up in a number of ways: neck and shoulder tension, migraine headaches, irritability and a diminished ability to concentrate, chronic tightness in the upper back and arms, or high blood pressure.

    Psychology offers insight into the fascinating area of human behavior and provides a better understanding of why people act and think like they do. Being mindful of how we behave, react, respond, etc., is a solid start in managing stress. Meditation and breathing techniques aid in the practice of mindfulness.

    How do I get rid of tension in my neck and shoulders?

    When most people start learning how to release tension in the neck and shoulders, they want a magical solution. They think that all you have to do is rub some oil on your skin and it will just melt away. However, there isn’t any magic cure-all product out there for releasing stress from your body. If you’re looking for a magical solution to your problem, you won’t find it in oil massages.

    Here are four different tactics you can use at home to relieve tension in your neck and shoulders. They may not be perfect solutions, but they’ll work for most people’s necks and shoulders without too much frustration or time spent.

    If you really want a long-term release of tension in your neck and shoulders, you’re better off using some magical oil that melts all the tension away.

    Even if you master the home remedies I’m suggesting now, those muscles will still tighten up with stress or fatigue. A regular massage now and then can keep your shoulders feeling loose and free for longer periods of time.

    Fortunately, muscle tension in your neck and shoulders responds well to several different techniques, including targeted stretching, yoga, handheld massage guns, massage chairs, and other relaxation methods. There are many!

    To help relieve or prevent tension in your neck and shoulders:

    • Apply warm compress to tight area
    • Spend a few minutes doing a self-massage each day, as needed
    • Soak in warm tub with Epsom salts and a few drops of aromatherapy/essential oils for extra relaxation and healing
    • Adjust your workspace, so computer is at eye level, avoiding possible neck strain
    • Check posture while at your workspace, making sure to keep hips, shoulders and ears in a straight line
    • Get up and move away from workspace each hour for a few minutes
    • When resting, use a pillow that offers good support for your neck, and is designed to keep your head and neck aligned

    Four different techniques that you can use to release tension in your neck and shoulders:

    • A hot shower
    • Massaging your neck and shoulders
    • A hot towel massage
    • Ice therapy

    A hot shower will help your muscles release their tensions. The sooner you take a hot shower after a stressful day, the better it will be for your muscles. If you don’t have time to take a long shower or bath, then just turn on the water in that bathroom sink full-blast hot. This is the quickest, easiest way to relieve stress for your neck and shoulders.

    One thing you can do after taking a hot shower is rub or massage your neck and shoulders with some nice moisturizing lotion. Any kind of moisturizing lotion will work, I like using Trader Joe’s organic coconut oil.  I usually rub it into the top of my shoulders first, then I move on to my neck. Don’t forget to massage your upper arms as well. Your body knows how tense it feels, so be sure to relieve some stress from those shoulders and upper arms too.

    Combining a hot shower with some vigorous massaging can work wonders for relieving tension in your neck and shoulders.

    Whenever you’re feeling tense, lie down on a floor mat in a room that’s dark and quiet. Just rest there for a while with your eyes closed. Maybe do some deep breathing to help yourself relax. You can even try doing some yoga stretches or just stretch out any way you want. Your body will be releasing the tension it felt while you were standing up. If you’re serious about practicing yoga, then take a look at some YouTube videos. I don’t recommend that you start doing yoga without any proper training or guidance. There are plenty of great YouTube channels for yoga instruction if you want to get started.

    If your neck is very tense, it may be worthwhile to get a massage from a professional. A good massage can work wonders for relieving tension in your neck and shoulders. You should research some local professionals and book an appointment to see if you really like the service they provide. If you do, then maybe consider getting massages more often than just when you feel tense.

    EFT (Emotional Freedom Techniques) is an excellent tool for releasing stress in these areas, as well as many other situations. Here’s how to do it:

    • Gently tap with your index and middle fingers on the “sweet spots” which are found on both sides of the body.
    • On each spot, tap 5 times and repeat the following “wishes” out loud:

    “On my (shoulder) I wish to feel calm”

    “On my (neck) I wish to feel calm”

    • Then use your imagination and tap some more on all of the spots that you might be holding stress or tension.

    For example, you might be feeling overwhelmed at work and tapping on your neck reveals that there’s also some tightness in the back of your head. Keep tapping gently until you feel relief.

    • Once you’ve tapped the spots that feel tense, take a deep breath, and focus on relaxing your shoulders. You might notice your body unwinding as you breathe. Take a few deep breaths, focusing on breathing out any tension or stress that you might have been holding. As you exhale, imagine the tension flowing away with your breath.
    • When you feel calm and relaxed, gently open your eyes.
  • How is Epsom Salt Used?

    How is Epsom Salt Used?

    Epsom salt is a magnesium sulfate compound. It has been used for hundreds of years as a healing agent and a pain reliever.

    Epsom salt is used by many people who exercise regularly. It helps reduce soreness and cramping that may occur after strenuous workouts. Also is extremely helpful to those who are recovering from injuries – whether the injury be a result of exercise or not.

    A lot of athletes utilize an Epsom salt bath after a workout, a deep tissue massage or when their muscles are sore or injured. Using Epsom salt after a massage is an excellent way to help relax the muscles and reduce any uncomfortable soreness that may occur.

    As mentioned, Epsom salt is a naturally occurring mineral compound of magnesium and sulfate. The magnesium in Epsom salt assists in relaxing your muscles while the sulfates help to draw toxins out of your body. All the toxins you can remove from your body, the better – this is because these toxins actually waste away your muscles while they are in the area where they accumulate.

    It is important to remember that after using Epsom salt, you should drink plenty of water (at least 2 liters) afterward in order to flush out your system – otherwise it may cause serious illness. It is also important to remember that you should never use Epsom salt with Iodine – the combination of the two can cause harmful effects on your skin and body.

    It is common knowledge that after a massage, it is beneficial and relaxing to soak in a tub of hot water. Using Epsom salt in this water will not only help to relax your muscles, but it will also cleanse your system out by flushing out toxins. It is important to remember that you should not use Epsom salt in any other water besides the water that is used for bathing; it can damage many different types of materials and surfaces.

    What are the benefits of soaking in Epsom salt?

    1. Relaxes the muscles, relieves stress and helps with muscle fatigue and body aches
    2. Helps regulate blood pressure (mixed with water)
    3. Can help make constipation less frequent (mixed with water)
    4. Acts as a sleep aid (by adding to bathwater; effects wear off after 30 min.)
    5. Good for the kidneys, liver, brain and nervous system
    6. Can help eliminate mucus from the lungs in some cases (inhalation)
    7. Provides relief to those with psoriasis or dermatitis when applied topically
    8. Makes skin smooth and soft
    9. Magnesium sulfate also has a laxative effect because it increases the amount of water in your intestine. It also stimulates the colon’s muscle cells, which encourages bowel movement (Dunkley, 2011).

    There are many benefits in using Epsom salt, the most prominent of which is its physical and chemical properties.

    One of the significant benefits of using Epsom salt is that it dissolves easily in water without affecting the pH balance or mineral contents of water. In addition, the resulting solution is dissociated into anions (negative ions) and cations (positive ions), both of which are incredibly beneficial to the body.

    Epsom salt contains magnesium and sulfate ions which can help relax stressed muscles and is also responsible for improving blood flow to the muscles. In addition, magnesium helps physiologically by activating vitamin D, a vital hormone responsible for bone and muscle growth and development. Apart from this, it also calms nerves and reduces depression.

    Epsom salt is one of the most cost-effective means for treating various health problems because it is cheap and readily available. Furthermore, the effects can be felt after a single-use, unlike many other physiologically conservative methods such as physiotherapy or medication, which may take days to improve the patient’s condition. In addition, it helps in soothing pain without the use of drugs.

    Epsom salt is also used as an additive in bath water to help cure certain skin diseases such as dermatitis, eczema, and psoriasis by easing itching. It can also be used on eyelids to reduce puffiness around the eyes.

    Even though using Epsom salt requires more time than other methods used to treat certain conditions, it is considered beneficial because the salts are absorbed slowly into the skin, allowing them to reach deeper layers of tissue.

    Aside from its medical uses, Epsom salt is also used in cooking for various purposes. For example, it can be mixed with fruit juice or other drinks and added to cakes and cookies to make them moist. It is also used as a thickening agent in salad dressings and soups.

    The salts can also be dissolved in water and sprayed on plants to kill specific insects which might attack the plant, such as aphids and spider mites.

    Why Epsom salt is bad?

    According to the renowned Cleveland Clinic In Ohio, Epsom salt is bad for people with severe skin inflammation or infection. No one with an open wound or a severe burn should use Epsom salt. They suggest if you have an open wound, consult your dermatologist before use.

    While Epsom salt is generally safe, a few adverse effects can occur if you use it incorrectly. For example, consuming it may result in diarrhea, bloating, or upset stomach.

    The presence of magnesium sulfate in the body can increase the risk of adverse reactions, such as dehydration or low blood pressure. Therefore, people with kidney disease should avoid using Epsom salt as a dietary supplement and should not use it as a bath soak, even though the salt is generally considered safe (Lundgren et al., 2006).

    People have been bathing with Epsom salts for hundreds of years, but there is inconclusive scientific evidence as to whether or not it provides any health benefits. Always consult a physician or trusted health care provider.

    This article is for information only.

  • What All Nurses Should Have

    What All Nurses Should Have

    As a nurse, it is essential to have personal items to take good care of yourself. It has been said that nurses are like military personnel; not only do they work under pressure, but they also undergo physical stress (mishaps and injuries) on duty. We could also quite possibly, compare the physical side of this job to that of an athlete. That is, a lot of them keep “playing” even when they are injured.

    Bring these items with you whenever you head out onto the field:

    • Lotion

    You will most likely be in a dirty environment that is filled with germs and dirt. You can prevent your skin from getting dry by bringing a lotion bottle. It is also best to bring an unscented lotion since scented lotions can cause allergies, especially when dealing with patients with sensitive skin.

    • Foot massager

    Heel pain is common in nurses since they spend much time on their feet. You can use a foot massager to relieve the tension in your feet and lessen any chances of developing heel pain. A reputable massage equipment company will offer quality and reliable products.  Also, bring an ice pack along; it will be needed for sore muscles.

    • Quality, long-lasting, coffee mug with lid

    Coffee keeps you going during your shift, but if you drink from a paper cup, it can leave stains on your uniform and make the coffee taste bad. Bring a quality coffee mug with a lid to keep your clothes from getting dirty or stained and, most importantly, to keep your coffee hot or cold (whatever way you like it!).

    • Compression socks

    For added protection, bring a pair of compression socks with you. You can try these out before using them during duty hours, so you can determine if they are comfortable or not. This also prevents any possible injury that may occur due to wearing the wrong socks.

    • Stress ball or worry stone

    Easily carried stress balls are helpful for nurses who need to relieve some stress. They can be used at work or even at home, wherever you feel stressed. Worry stones, on the other hand, are smooth rocks that have soothing properties. Rubbing the smooth surface gives a calming effect for those who worry too much, and it can even help you fall asleep. It’s a must-have if you feel anxious about work or family life.

    • Tissues and hand sanitizer (for easy access)

    You need these items at all times to prevent bacteria from spreading to patients and yourself. You can get these items in small travel packs.

    • Healthy snacks

    You don’t want to get caught out during your shift without snacks, especially if you feel weak or tired due to a lack of food. Choose foods that can give you lots of energy, but make sure they are healthy—you don’t want too much sugar! Foods like peanut butter and crackers, cereal bar, or trail mix are all great choices.

    What do nurses need most right now?

    During the COVID-19 pandemic, all nurses need more:

    1. Surgical masks
    2. N95 respirators
    3. Face/eye shields
    4. Gloves
    5. Cleaning supplies
    6. Hand sanitizers
    7. Viral testing swabs

    How do you thank a staff nurse?

    The best way to say thank you to a nurse or healthcare professional is to remember them!

    Nurses are some of the hardest working people in society; without their tireless work, many patients would not be able to receive treatment. One nurse said that there are certain things that he wished all people knew about being a nurse. Here are his thoughts on how you can thank a nurse and what they wish you knew:

    Nurses should never get taken for granted. This is probably true for any profession, but I think nurses get the short end of the stick sometimes because we typically don’t take up as much space or draw attention to ourselves like doctors do (most of the time). So make sure to always say hello and ask how we’re doing (and actually listen when we reply, don’t just pretend like you care and walk away).

    Another thing, every time I get into a patient’s room and introduce myself, I always hear some variation of the following: “what kind of doctor are you?” or “are you a nurse practitioner/physician assistant?” The answer is no. I am not any of those. We’re nurses. Please just call us by our name. Unless we go out of our way to tell you otherwise, assume we are nurses. Our degrees can be from less competitive programs, so it may take us longer to advance in our field, but that doesn’t make us any worse at what we do for your loved one here in the hospital with you today.

    When someone needs help, nursing students step up to the plate and give whatever resource they can to ensure the patient gets their care (and at great cost financially and emotionally for themselves). The nurse should be thanked for showing up every single day. We don’t get to pick our shifts, we take what is given to us. I’ve even had my name put on a cancellation list because someone else didn’t want the shift that was assigned (never mind that I was in school full time at the time so I couldn’t just drop everything for them if they called me in last minute or needed help with something outside of my scheduled hours). I’ve also worked in the ER where sometimes our days are booked solid from 6 am-6 pm without a break unless you count your meal breaks, which are at best 30 minutes long.

    It’s easy to forget that in addition to taking care of your loved one the nurse has other patients and families relying on them. We don’t get paid any extra when we have more than our fair share of work, there are just less nurses working in the hospital every day so it falls on us to do more work without being able to go home until all our tasks are completed for the day.

    The last thing that I want people to know about this profession is that no matter how long or short a shift might be, I always try my best, even if I’m not feeling well, or am extremely busy with other tasks, etc. Nurses will come up with creative ways to make sure you get your medications on time or help you to the restroom and do it safely without hurting yourself in the process. It’s actually pretty amazing but we don’t get enough credit for all that we do. I just want people to know that when you see a nurse, whether it be your nurse or someone else’s, thank them for their work. It makes our day go just a little bit smoother.”

    What every nurse should have in their bag

    1. Stethoscope
    2. Books
    3. Scissors and Micropore Medical Tape
    4. Lotion and Hand Sanitizer
    5. Six saline flushes
    6. Retractable pens
    7. Sanitary items – gauze, sterilized mask and gloves, cotton balls
    8. OTC pharmacy items (cold medicines, ibuprofen, and other emergency meds)
    9. Small notebook – for taking notes from doctors and observations of your patients.
    10. Thermometer
    11. Tongue depressor
    12. Tourniquet
    13. BP apparatus
    14. Watch with seconds hand

  • Healthy Boundaries in Relationships

    Healthy Boundaries in Relationships

    Healthy relationships include respect from both sides. The best way to communicate boundaries with one another is with compassion, understanding, and respect for each other’s expectations. Having respect each time we communicate will ultimately make any relationship healthier and stronger.

    What are the 3 steps to setting boundaries?

    1. Challenge Your Guilt.
    2. Identify Your Barriers and Fears.
    3. Make Rules for Yourself.

    Understand that:

    • Boundaries have nothing to do with love
    • Boundaries are a peaceable thing
    • Boundaries are basic principles you identify for yourself

    What are examples of healthy boundaries?

    Boundaries have nothing to do with how much I love someone but more about whether I love myself enough to express my needs in a healthy way.

    Many adult children are emotionally fused with their parents. Parents are the primary source of our adult identity. If you had an unmanageable childhood, chances are that yours is not very clear. When someone is emotionally fused with another person, they have difficulty drawing boundaries between themselves and others. As a result, they give too much and take too little. Understanding the need for boundaries is one of the keys to breaking free from your family of origin and developing a healthier relationship with them (and yourself).

    Most people struggling with boundary issues tend to be those who experienced alcoholic or addictive behaviors in their family of origin. Therefore, it was not unusual for them to take on the addictive behavior of a parent or sibling, whether it was drugs, alcohol, compulsive working out at the gym, or overeating.

    How do you know if you have difficulty with boundaries? Look at your family of origin. Did you have to take care of your parents, for instance?

    Think about boundaries in your current relationships. Do you find yourself giving too much and demanding little in return? Do you feel guilty when you say no? Do others tell you that they don’t know where they stand with you because “you are all over the map?”

    Key components to having healthy boundaries:

    • Know your values and live by them

    You may have gotten away with being “pleasers” all of your life, but you must be true to yourself if you want a fulfilling relationship with others. Ask yourself, what is important in my life? What do I need to do to take care of myself? Set your limits. If you don’t tell others what you want or need, how do they know what to do for you? The only way someone will know is if you tell them! It does not mean that people will automatically give it, but at least the opportunity exists. 

    • Know when enough is enough

    When someone is emotionally fused with you, they will try to get their needs met by leaning on you. It may feel good for a moment, but it doesn’t work in the long run. You end up resenting them, and they become angry because of your “no.” Have compassion for yourself. Boundary issues arise when we have not taken care of ourselves or allowed ourselves to become emotionally suffocated. When you know that someone is trying to manipulate your feelings, tell them “No” and walk away. If it’s not good for you, then it doesn’t feel right! 

    • Practice detachment

    Detachment does not mean that you are dissociated from the situation or person but rather that you allow yourself to step back and examine the situation. When we become too emotionally entangled, it becomes difficult to be objective and make sound decisions.

    If you struggle with setting boundaries, remember that you cannot control what others do – whether it is giving back or withdrawing from you. You can only control how you react. When we strengthen ourselves and practice the above steps, it becomes easier to let go of the fear that others will leave us when we speak up for ourselves. You can learn to trust that what is in your best interest will be in their best interest too! (Adapted from The Wizard of Oz and other Narcissists)

    What are examples of emotional boundaries?

    When family members get together, sometimes those personal boundaries can be blurred. We may feel as though we need to overshare or allow others to disrespect us. Healthy boundaries in family relationships are important because it respects yourself and the people around you.

    When we set up healthy boundaries, we give ourselves permission to protect ourselves and say no without feeling guilty or selfish.

    Here are some tips to help with setting boundaries in your family relationships:

    Clearly identify your boundary

    Make sure you know exactly what it is that you want to communicate to the person about their behavior and be able to express the boundary specifically.

    Be straight forward

    Don’t beat around the bush or sugar coat; just say it straight out.

    Don’t apologize or give long explanations

    Just state the boundary in a simple sentence without any “ifs”, “ands”, or “buts”.

    Use a calm and polite tone

    The more upset you are, the less likely you’ll be taken seriously.

    Start with tighter boundaries

    It’s easier to go from no boundaries to a little boundary. Make small changes before you make drastic changes.

    Address boundary violations early

    Address the problem as soon as it happens, if not sooner. If you don’t address the issue right away, it only worsens and starts to feel natural.

    Don’t make it personal

    When you set your boundaries around someone else’s choices, you don’t have to take responsibility for their choices.

    Respect yourself

    Enough that you won’t allow others to treat you poorly or disrespect your privacy.  You can set healthy boundaries with everyone around you by being honest and respectful about what you expect from them.

  • How to Determine if Its Muscle or Bone Pain

    How to Determine if Its Muscle or Bone Pain

    For many people, it is sometimes difficult to distinguish between bone and muscle pain as they usually affect similar areas of the body and have similar degrees of intensity. In general, pain in bones will feel sharper, deeper, and more debilitating than muscle pain.

    Initially, the best suggested course of action would be to schedule an appointment with a health care professional first before determining what type of “pain” you are experiencing and thus deciding on what therapy will best suit the needs of the injury.  

    The health care pros that might choose to go through a “Movement Science” program are prepared for the work as well as the many challenges facing patients with chronic pain in either the muscles, bones or nerves. Academic preparation in this field provides a foundation for a wide range of careers in fields including, but not limited to, exercise physiologists, personal trainers, fitness managers, worksite wellness coordinators, physical therapists, physical therapist assistants, athletic trainers, and group exercise instructors. A good program will meet the needs of both students seeking career training programs leading to an industry-accepted credentials/certificates (for physical therapy assistants) and those seeking to transfer to a four-year institution (for physical therapy or orthopedics).

    The American Academy of Orthopedic Surgeons reports findings that the most common causes of fractures are: 

    Osteoporosis is a “porous bones” disease that is more common in older adults, with causes that include hyperthyroidism, menopause, cancer treatment with anticancer drugs or radiation, and a family history of osteoporosis. However, it is not necessarily painful unless and until a collapsed vertebra or a fracture occurs.

    Most do not show symptoms, so watch out for early signs of:

    • Severe pain in the back
    • Height loss
    • Hunched or stooped posture
    • Bone injury caused by bruising or minor falls

    Trauma that results from a motor vehicle accident, a sports injury, or a hard fall.

    Bone stress also termed a stress fracture is caused by over usage of a muscle.

    Symptoms of fractures:

    • Intense sharp pain at site of injury
    • Inability to move injured area
    • Bruised
    • Deformity 

    Difference between bone pain and nerve pain

    There is not a direct test that will be able to tell what the difference is between muscle, skeletal, or nerve pain. Health pros such as physical therapists have ways to decipher the difference during an assigned exercise or activity.  

    Nerve – burning or stinging sensation that could be isolated or spread to other parts of the body during activity and is usually accompanied by a loss of strength, coordination, or sensation.

    Skeletal – pain usually occurs while doing weight bearing activities, sudden movements, or sustained inactivity and can be sharp, dull, pressure, or throbbing. If it is a fracture, pain is typically sharp, while it may be dull and achy should it be a bruise on the bone.  Pain could be caused by disorders of bones, joints, muscles, tendons, ligaments, bursae, or a combination.

    Muscle – sharp, tear or pulling sensation which occurs throughout the range of motion or during the transition from inactivity to activity. Muscle trauma usually results in impaired function, weakness, instability, or loss of coordination.

    Muscle injuries are most common in athletes or those involved in high demand sporting activities. However, they could happen as a direct result from a fall, or an external force such as a tackle or a vehicle accident. 

    Muscle injury symptoms:

    1. Stinging pain that may become duller over time
    2. Soreness
    3. Swelling or inflammation
    4. Redness
    5. Impaired movement at site of injury

    Muscle injuries are usually determined by physical exam and may require imaging tests such as an ultrasound or an MRI. Treatment involves cold or heat therapy, physical therapy, exercise, and light stretches (if tolerable), as well as over-the-counter pain relievers and plenty of rest.

    Fibromyalgia is a type of muscle pain that causes widespread intense pain across the body, affecting sleep habits, which could and does cause mental as well as emotional distress.

    Tendon and ligament pain is often less intense than bone pain and is worse when the affected tendon or ligament is stretched or moved, usually relieved by rest. 

    Bursae pain can be caused by trauma, overuse, gout, or infection. Bursae are small fluid-filled sacs that provide a protective cushion around joints. Usually, pain is worse with movement involving the bursa and is relieved by rest. 

    Joint pain (called arthralgia) may or may not be related to joint inflammation (called arthritis). Arthritis may cause swelling as well as pain. A wide variety of disorders can cause arthritis, including inflammatory arthritis (such as rheumatoid arthritis), osteoarthritis, infectious arthritis, gout and related disorders, autoimmune disorders and vasculitis disorders, osteonecrosis , and injuries affecting the part of a bone inside a joint. 

    Arthritic pain can be new (acute, for example, when caused by infections, injuries, or gout), or longstanding (chronic, for example, when caused by rheumatoid arthritis or osteoarthritis). Pain resulting from arthritis is typically worse when the joint is moved but usually is present even when the joint is not being moved. Sometimes pain originating in structures near the joint, such as ligaments, tendons, and bursae, seems to be coming from the joint.

    Some musculoskeletal disorders cause pain by compressing nerves. These conditions include the tunnel syndromes (for example, carpal tunnel syndrome, cubital tunnel syndrome, and tarsal tunnel syndrome). The pain tends to radiate along the path supplied by the nerve and may be burning. It is usually accompanied by tingling, numbness, or both.

    Sometimes, pain that seems to be musculoskeletal is caused by a disorder in another organ system. For example, shoulder pain may be caused by a disorder affecting the lungs, spleen, or gallbladder. Back pain may be caused by a kidney stone, abdominal aortic aneurysm, inflammation of the pancreas, or, in women, pelvic disorders. Arm pain may be caused by a heart attack (myocardial infarction).

    Again, please remember to always consult a physician or health care provider before determining your source of pain or course of action.