APPLE, ARTHRITIS, ANXIETY, ATTITUDE

 05th May 2018

APPLE

NUTRIENTS

Table of Contents

Vitamin C; malic acid; flavonoids; fiber“An apple a day keeps the doctor away.”

The delicious apple, rich in fiber and Vitamins, helps clear toxins from the body.

FACTS ON THE APPLE

The apple contains a form of fiber called pectin, which binds cholesterol and toxins, speeding their elimination.
The flavonoid quercetin found in apples is anti-inflammatory and can help ease allergic reactions and inflammatory conditions such as arthritis; the malic acid content helps the body to use energy efficiently.
Eating apples help improve lung function.

APPLE SMOOTHIE RECIPE (SERVES 2)

Ingredients

4 apples (core the apples and quarter them)
1/2 glass skimmed milk
2 teaspoons honey

Method: Blend in a blender and serve.

ARTHRITIS

WHAT IS ARTHRITIS?

Arthritis refers to a group of conditions characterized by inflammation, pain or tenderness that causes stiffness in one or more of the body’s joints. It tends to affect the major weight bearing joints such as the hips, knees, spine, shoulder and neck.

SIMPLE SELF-HELP MEASURES

Carrying extra body weight puts added pressure on the joints. So start on a healthy diet to lose those extra pounds.

Get the right kind of footwear. Well-fitting supportive shoes increase comfort and safety while walking.

Warm baths, ice packs or heat pads can help soothe joint pain.
Learn to listen to the body’s signals, and know when to stop or slow down.

Pain can increase by over use or over sight

DON’T GET INTO A VICIOUS CYCLE OF INACTIVITY

The most common mistake is avoidance of exercise. This in time leads to increased stiffness, reduced strength and compromised cardiovascular fitness. Inactivity further weakens the joints, leading to a vicious cycle that accelerates deconditioning of the body.

WHAT KIND OF EXERCISE IS BEST FOR THOSE WITH ARTHRITIS?

STRETCH EVERYDAY

The most important exercises are stretching exercises to preserve range of motion and flexibility around each joint. Even inflamed joints can be put through a gentle stretch routine with the assistance of a therapist.

STRENGTH TRAIN

Strength training exercises using lightweights is an excellent way to build bone strength. Do these exercises only when pain and joint inflammation are under control.

LOW IMPACT CARDIO EXERCISE

In the past, treatment of arthritis excluded aerobic exercise for fear of increasing joint pain. Aerobic exercise is however, safe and effective when the joint inflammation is not acute. Low impact cardiovascular exercises such as swimming and walking are wonderful ways to improve fitness.

RECREATION

Recreational exercises such as golf and gardening improve both fitness and the psychological state of mind.

ANXIETY DISORDER

Approximately 3 to 8 percent of the population experience anxiety disorders.
The disorder is characterized by excessive anxiety and worry about situations on most days of the week, for at least 6 months.

Symptoms

Restlessness, lack of energy, muscle fatigue, irritability
Difficulty sleeping, restless sleep.
Feeling keyed up or on-the-edge.
Difficulty concentrating.

Treatment

Behavioral therapy or counseling
Medication
Relaxation and breathing techniques
Exercise

EXERCISE – A GREAT STRESS BUSTER

The crucial aspect in battling with anxiety is consistent exercise. Cardiovascular exercises such as running, playing a game of tennis or squash, swimming or a brisk walk work wonders. So do yoga, meditation and breathing exercises. High energy workouts as well as gentle relaxation exercises work fabulously to relax both, body and mind.

FIGURE OUT WHAT WORKS FOR YOU

Exercise should be enjoyable. Choose an activity that suits your temperament.
High levels of anxiety can be very exhausting; therefore mornings might be the best time to schedule workouts.
Exercising with a friend is a great way to stay motivated and consistent.
Working out outdoors can help uplift the mood.