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.
Deficiency of vitamin B1 (thiamin) can cause two major deficiency disorders in humans, beriberi and Wernick’s encephalopathy. That is why it is very important to prevent deficiency of thiamin and prevent the deficiency disorders. The prevention of deficiency of thiamin is not difficult, it can be done by educating people about the deficiency disorders and how to prevent them.
Recommended daily allowance of thiamin:
The requirement of thiamin is not fixed like many other vitamins. The requirement of thiamin is based on the number of calorie intake per day and it is approximately 0.5 mg per thousand kilo calorie (Kcal) of food intake per day (if a person is consuming 2000 Kcal per day he/she need 1 mg of thiamin in diet). The body storage of thiamin is approximately 30 mg and if more thiamin is consumed, it is lost in the urine (as thiamin is a water soluble vitamin).
Prevention of thiamin deficiency:
Thiamin deficiency disorders (beriberi and Wernick’s encephalopathy) can be eliminated by educating people (wherever it is prevalent) to take balanced, mixed diet with rich thiamin foods. In rice eating regions rice should be undermilled and preferably parboiled (undermilling and parboiling prevents loss of thiamin from rice). Alcohol consumption should be stopped (reduced). Food rich in thiamin are fresh vegetables, gram, yeast, legumes, pulses etc. and should be consumed in liberal amounts. Read more…
The deficiency of thiamin is not a common problem these days (which was prevalent in many areas of the world only a few decades ago) although it is still prevalent in many developing countries. Due to improved socioeconomic conditions in many parts of the world and diversification of diet has resulted in reduction of thiamin deficiency. But manifestations of minor degrees of thiamin deficiency are still seen in many areas during nutritional surveys, which are calf tenderness, absence of ankle and knee jerks etc. Deficiency of thiamin is seen among chronic alcoholics in Western countries.
Thiamin (vitamin B1) deficiency is more common among rice eating population, where highly polished rice is eaten. The most of the thiamin in rice is present in the outermost layer of rice, which is removed during milling of rice and large portion of the vitamin is also lost during cooking (because thiamin is water soluble vitamin and destroyed during heating).
Thiamin (vitamin B1) deficiency mainly causes two types of deficiency disorders beriberi and Wernick’s encephalopathy. Beriberi mainly occurs in three forms namely dry beriberi, wet beriberi and infantile beriberi.
The manifestations of dry beriberi are mainly of nerve involvement like peripheral neuritis. Nutritional replacement of thiamin can solve the problem of peripheral neuritis. Read more…