Nearly 50 million Americans suffer from knee pain. Painful knees can affect people of all ages, and the causes are many including knee joint injuries, inactivity and osteoarthritis, as well as the wear and tear of aging. But there are several things anyone can do to keep knees pain free and avoid knee replacement surgery.
The knees are key to mobility. From the time we learn to walk and run, they’re under stress. The knee joint is a complex arrangement of ligaments, muscles and bone, and as we move and age, those structures are vulnerable to stresses, injuries and even poor diet. Here are five ways to ease knee pain – and keep your knees pain free.
Take a Walk
Humans were designed to walk on two legs. Especially if you’re sedentary, taking a walk can help keep knees strong and flexible. Keep your walks easy and pace yourself. If walking isn’t a part of your routine, ease into it and save hi8gh intensity fitness walking for later. Consider a hiking pole or fitness poles for stability. Walking can also be a good warm-up for knee exercises.
The gentle sustained stretches of yoga can ease knee pain and restore flexibility. If you’re new to yoga or very stiff, yoga props such as straps and blocks can help you get into the flow. Yoga has been used by injured athletes to speed recovery and by pool with joint and autoimmune disorders to maintain flexibility.
Do Sitting Exercises
Many of us spend too much time sitting, and that leads to knee stiffness as well as weakness in the core, glutes and back muscles – all of which play a role in stability and easing stress on the knees. Sitting exercises such as raising the legs and hips can increase knee joint flexibility and reduce pain.
Cycle or Spin
Cycling, whether on a stationary bike or taking a ride around the neighborhood, is a low impact way to keep the knees pain free and flexible. It places less stress on vulnerable joints than high impact activates like ruining, and also strengthens hips, back and the abdominal core to improve overall stability.
Change Your Diet
Knee health is a part of overall health, and adding vitamins and nutrients to your diet can also help reduce knee pain. Anti-inflammatory foods like salmon, eggs and olive oil can help painful knees, and so can adding more Vitamin E and C in the form of food or supplements. Calcium and Vitamin D also contribute to healthy, pain free knees, so consider adding generous amounts of low fat dairy products such as yogurt and cheese.
Knee pain doesn’t have to be a part of life. Diet, exercise and regular activity can help anyone keep knees healthy and pain free – and avoid knee surgery.
Excess intake of vitamin A for long duration can lead to vitamin A toxicity, unlike water-soluble vitamins, which do not have toxicity due to removal of excess water soluble vitamins through urine as they are water soluble. Vitamin A toxicity occurs when more than recommended daily allowance or RDA is taken for long time. The RDA of vitamin A for normal healthy adult is 600 mcg of retinol.
Vitamin A toxicity was first reported among Arctic explorers who ate liver of polar bear and vitamin A toxicity is also seen if it is given at very high dose of more than 150 mgs in adults and 100 mgs in children. The vitamin A toxicity is seen more commonly is Eskimos, because they eat polar bear liver and seal livers, both are very rich in vitamin A. the staple diet of Eskimo is made up of rich source of vitamin A.
Excess intake of vitamin A in the form of retinol or any other form can lead to nausea, vomiting, anorexia and sleep disturbances. These are followed by desquamation of skin, enlargement of the liver and papillar edema. Increased intracranial pressure, vertigo, diplopia, bulging fontanels in children, seizures, and exfoliative dermatitis are the common symptoms of vitamin A toxicity and in severe cases it may cause death. Other common symptoms include dry skin, cheilosis, glossitis, vomiting, alopecia, bone demineralization and pain, hypercalcemia, lymph node enlargement, hyperlipidemia, amenorrhea etc. The toxicity of vitamin A mainly occurs if excess amount of vitamin A is consumed for long time from animal sources. Excess plant vitamin A usually does not lead to severe toxicity. Excess beta carotene as found in carrots and other yellow vegetables can lead to yellow coloration of plasma and skin (called carotenemia), but this do not appear to be harmful or dangerous. But excess plant carotinoids should be avoided as it can increase chance of lung cancer in smokers. Hypothyroid patients are more susceptible to the development of carotenemia due to impaired breakdown of carotene to vitamin A. Reduction of carotenes from the diet results in the disappearance of skin yellowing and carotenemia over a period of 30–60 days in these patients. Read more…
Vitamin A is actually retinol. However, for practical purpose it also include a pro vitamin, pre formed vitamin, beta-carotene, retinoic acids, retinaldehyde, and oxidized metabolites etc. other than retinol. Some of the above are converted to retinol in the intestinal mucosa. The term retinoid include all the molecules that are chemically related to retinol. Retinaldehyde is the essential form of vitamin A that is required for normal vision and retinoic acid is necessary for normal morphogenesis, growth, and cell differentiation in our body.
The unit of vitamin A at present is “retinol activity equivalent” (RAE) and this is very convenient to use than the older form of IU (international unit). IU was in use before 1954 and after 1960 the unit “retinol” is used for vitamin-A alcohol that is available in crystalline form. 1 IU of vitamin A is equal to 0.03 microgram (mcg) of retinol. The following is the conversion:
1 microgram of retinol = to 1 mcg of RAE
1 mcg of carotinoid (beta carotene) = 0.084mcg of RAE
Vitamin A is commercially available in esterified forms (e.g., acetate, palmitate), because they are more stable forms of vitamin A.
There are more than 600 carotinoids available in the nature and out of that about 50 of them can be converted to or metabolized to vitamin A. Beta carotene is the commonest form of carotinoid that is available in our food with pro vitamin activity. In humans large percentage of carotinoids are absorbed and stored in liver and fat deposits.