Tag Archives: obesity

Could Weight Loss Reduce Joint Pain?

pain, neck, back. weightJoint pain can stem from a variety of sources. Whether it be injury or chronic condition, pain can be a disruptive part of your daily lifestyle.  You may need specialized medicine or other treatment to reduce some types of pain. However, you can reduce some types of pain with at-home treatments. A recent study has found that you can reduce some types of joint pain by simply losing a small amount of weight.

What is joint pain?

Joint pain is any discomfort, pain, or inflammation that you may feel in your joints. Common areas where pain occurs is in the back, neck, and knees. However, pain may also appear on or around the joint at the muscles, ligaments, cartilage, bones, or tendons. For example, arthritis is the most common form of pain felt at the joints. Furthermore, tendonitis, bursitis, and fibromyalgia are examples of other causes of pain at the joints.

Weight loss and pain reduction

A recent study at the University of Michigan Chronic Pain and Fatigue Research Center looked at the relation of obesity and pain. A group of 123 obese study subjects were placed on a low-calorie liquid diet for 12 weeks. Also, they were asked to increase their physical activity gradually. Study results show that a 10-percent loss of body weight over 12 weeks reduced pain in many areas of the body. In particular, study subjects felt less pain in the knees and hips, as well as the abdomen, arm, chest, and jaw. Researchers are not sure why 10-percent is the point at which pain starts to decrease. However, further studies may help to figure out why this particular percentage of weight is so critical to the reduction of pain.

How to lose weight to help reduce pain

Although the study talks about a liquid diet for weight loss, this is not the most practical approach for most people.  Therefore, follow the tips below to help you lose weight in a healthy way for the long term.

  • Read nutrition labels and be sure to choose foods that are lower in added sugars and sodium.  The nutrition label provides total sugar information as well as how much added sugar. Added sugars are those sugars not naturally found in the food you are eating that is added for enhanced sweetness.  Try to keep added sugar intake as low as possible. Natural sugars from fruit and dairy products are OK.
  • Get more sleep each night.  Studies show that people who get 3.5 to 5.5 hours of sleep each night compared to 7 to 12 hours each night consumed about 400 calories a day more on average. This could be due to sleep deprivation affecting appetite hormones such as leptin or ghrelin.  Therefore, try to get at least 7 to 8 hours of sleep each night for optimal health. If you have trouble sleeping, try reducing screen time at night, blackout curtains on your windows, or contact your healthcare provider for more assistance.
  • Track your calories to make sure you are not consuming more than you are burning each day. Use an app on your Smartphone or write down what you eat in a food journal.  If you are still having trouble losing weight with this method, check with your healthcare provider or a registered dietitian to help you plan healthy meals and snacks.
  • Make sure you are eating enough fiber and protein each day. Animal products such as meats, poultry, seafood, eggs as well as low-fat dairy products are important sources of protein in the diet.  Fiber comes from fruits, vegetables, and whole grains from such foods as oats, quinoa, and whole-wheat. If you are vegetarian or vegan, be sure to consume plenty of legumes, soy proteins in tofu and soy milk, as well as plenty of nuts and seeds to get enough protein in your diet. Protein helps your body maintain lean muscle mass, which in turn helps promote healthy metabolism. On the other hand, fiber helps keep your gut healthy and keeps you fuller longer, which can both assist in healthy weight loss and management.
  • Drink plenty of water to help with promoting healthy hydration to reduce the incidence of dehydration, which in turn could cause your body to retain fluid.
  • Stay active. Moderate exercise each day for at least 30 minutes total is recommended for heart healthy. Exercise can also help in managing blood glucose levels and body weight.

Besides losing weight, you can also reduce joint pain with a supplement such as Relocane by Vita Sciences. Relocane contains natural anti-inflammatory ingredients such as turmeric which promotes effective pain relief.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

Berkeley University of California Wellness (accessed January 12, 2018) “10 Evidence-Based Weight Loss Tips.”

HealthDay (February 6, 2018) “Losing Weight Eases Obesity-Related Pain. But How Much Is Enough?”

Mayo Clinic (January 11, 2018) “Joint Pain”.


  • Could Heartburn Meds Lessen Life Years?

    It may be like second nature popping a heartburn medicine at the first sign of acid reflux. However, what may seem like a habit could be shaving years off of your life. A recent study has found that long-term use of heartburn medications could lessen life years.

    Gastroesophageal reflux, or acid reflux, occurs when your stomach contents come back through your esophagus. Furthermore, heartburn occurs when acid from your stomach lining comes back through the esophagus. GERD, or gastroesophageal reflux, is when acid acid reflux, heartburn, GERDreflux occurs for twice a week for more than a few weeks. Uncontrolled GERD can lead to respiratory problems or conditions such as esophagitis, which is an inflammation of the esophagus.

    A recent study in the British Medical Journal Open looked at the medical records of thousands of people who use proton pump inhibitors (PPI). PPI’s include such medications like Nexium, Prilosec, or Prevacid.  The study found that those who used the drugs for more than a year had a 51-percent increased risk of premature death as compared to those who did not take them.  Short-term use of 90 days or less did not reveal any health risk.

    PPI’s work by blocking the system that produces stomach acid. In turn, long term use of such medicines can increase risk of kidney disease, heart disease, pneumonia, bone fractures and dementia. This is not to say that such medicines are not useful. PPI’s can aid people with acid reflux. However, use of this medicine should be supervised by a healthcare professional. In addition, use of such medicines should not be used longer than truly needed for treatment of acid reflux.

    Here are some ways you can naturally lessen your risk of getting heartburn:

    • Eating smaller meals throughout the day versus larger meals. A lot of pressure can be placed on the stomach when eating a lot of food at one sitting. This can cause food particles to be pushed back up through the esophagus.  This can throw acid from the stomach into your esophagus, thus causing heartburn. Therefore, eat more frequent, smaller meals throughout the day to allow time for your body to fully digest your food, and to prevent any stomach acid from causing discomfort.
    • Wear looser clothes. Wearing tight fitting clothes can place pressure on your digestive system, which can increase risk of acid reflux.  Therefore, if last year’s jeans are feeling a bit snug, stop by the store to invest in a looser pair.
    • Exercise more often.  Staying active can help improve digestion and can also lead to better weight management, which both can assist in preventing acid reflux.  Therefore, find ways to get your steps in everyday. Walking, water aerobics, biking, or gardening are just a few ways to stay active. Every movement is one step closer to improved health.
    • Start taking a probiotic such as Biovia 30 by Vita Sciences. Biovia 30 contains a blend of probiotic strains that help to support improved digestive health. This particular probiotic helps to build good bacteria and rid of bad bacteria that may be wreaking havoc on your digestive system.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Medline Health News (July 3, 2017) “Can Your Heartburn Meds Shorten Your Life?” https://medlineplus.gov/news/fullstory_167005.html

    National Institute of Diabetes and Digestive and Kidney Diseases (November 2014) “Symptoms and Causes of GER & GERD”


  • Could Obesity Increase Your Risk For Hot Flashes?

    As you get older, it can be harder to lose weight due to loss of lean muscle mass. In women, aging can also bring menopausal symptoms such as hot flashes, anxiety, dry skin, mood swings, as well as weight gain.  Recent research shows that there may be a link to being obese and having intense hot flashes.

    A study in the journal Menopause looked at 750 Brazilian women between 45 and 60 years old. Obese women had more intense hot flashes that impacted daily living and work performance than those non-obese women. It is suggested that body fat acts as insulation, which traps heat in the body.

    Joint pain, muscle pain, and urinary issues can also greatly impact obese women. This can be due to the extra pressure that excess body fat has on the bones, muscles, and organs. It is suggested that maintaining a healthy body weight can help improve quality of life in women as they age. Losing weight and staying within a healthy range is not easy. However, follow these tips to help get to menopause, hot flashes, obesityand keep a healthy weight for life.

    • Consume a healthy balanced diet by limiting processed and convenience foods. Processed and convenience foods contain more sugar, fat, and sodium than their whole food counterparts. Instead, focus more on consuming lean proteins, fiber-rich fruits and veggies, whole grains, and low-fat dairy products.
    • Stay active most days of the week.  Exercise such as walking, gardening, dancing, biking, or stair-climbing can all benefit health. At least 30 minutes of exercise for most days of the week can help heart health and weight management.
    • See a doctor on a regular basis. When you are overweight, going to the doctor can be a scary thing. The doctor’s office may be a place where such people have been told to lose weight without getting to voice other health concerns.  However, it is still very important to visit a healthcare provider at least once a year. Early detection of health problems can prevent chronic disease.  Visit the doctor more often if you already have chronic health issues such as heart disease or diabetes.
    • Have vitamin levels checked. Recent research is finding there may be a link between vitamin D deficiency and the risk of overweight or obesity in children. Also, a 2013 study found a link between vitamin B12 deficiency and being overweight or obese. This research shows the importance of checking for vitamin levels to prevent health issues.  Therefore, ask your doctor to have these extra labs checked each year.
    • Have thyroid and hormone levels checked. Thyroid disorders and hormone imbalances can cause weight gain and make it hard to manage weight.  Medication can help with treatment of such conditions if diagnosed. Therefore, ask your doctor to test for your levels if weight gain is difficult even with diet and exercise.
    • Take supplements such as Estrosa by Vita Sciences.  This supplement contains natural black cohosh and the antioxidant resveratrol. Estrosa can help reduce hot flashes, bloating, weight gain and mood swings.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Abraham, S.B, et al (January 2013) “Cortisol, obesity, and the metabolic syndrome: A cross-sectional study of obese subjects and review of the literature” Obesity, 21(1):  E105-E117.

    American Thyroid Association (accessed June 3, 2017) “Thyroid and Weight” https://www.thyroid.org/thyroid-and-weight/

    Baltaci, D., et al. (August 2013). “Association of vitamin B12 with obesity, overweight, insulin resistance and metabolic syndrome, and body fat composition; primary care-based study.” Medicinski glasnik, 10(2):203-10.

    Mayo Clinic. (April 21, 2016). “Menopause weight gain: Stop the middle age spread” http://www.mayoclinic.org/diseases-conditions/menopause/basics/symptoms/con-20019726

    MedlinePlus (May 31, 2017) Obese Women May Have More Intense Hot Flashes” https://medlineplus.gov/news/fullstory_166108.html

    Wakayo, T., et al. (April 2016) “Vitamin D Deficiency is Associated with Overweight and/or Obesity among Schoolchildren in Central Ethiopia: A Cross-Sectional Study” Nutrients, 8(4): 190.