The medical community has discovered that certain foods act as powerful medicine, and are effective in reducing chronic inflammation, pain and disease. 

Our Diet

Our diet plays an integral role in our health and well-being. Consuming a low carbohydrate, low sugar, lean meat, and plant based diet means less inflammation, pain, and chronic illness. Eating less sweet food, refined carbohydrates, salt, saturated fat, French fries, soda and red meat can significantly help to reduce the incidence of inflammation and pain.

If you wish to rid yourself of inflammation and pain for good, begin by following an anti-inflammatory diet.

I recently read a book titled: The Pain of Modern Civilization written by Dr. Ajay Issar & Dr. Alka Issar. This book discusses ways of preventing diabetes, arthritis, stroke, hypertension, high cholesterol, high triglycerides, migraine headaches and immune diseases. 

The information in this book dispels the myth that chronic disease is inevitable with aging. It goes on to say that chronic ailments are not necessarily determined by one’s genetics and can often be reversed. 

We know that frozen shoulder is most often caused by inflammation. The capsule of the shoulder joint has ligaments that hold the shoulder bones to each other.. When the capsule is inflamed, the shoulder bones are unable to move freely in the joint. 

When I had frozen shoulder, I would have done anything for relief. I did. I changed my way of eating. 

Chronic disease is not a mystery, nor does it necessarily require medical intervention and diagnosis. This is really good news! 

Unhealthy Food Facts

• Increased sugar consumption can lead to diabetes.
• Increased saturated fat can lead to heart disease.
• Increased salt can lead to high blood pressure.
• Increased refined carbohydrates can lead to elevated triglycerides and cholesterol.
• Several of the modern day diseases are linked to inflammation. These include diabetes, heart disease, cancer, depression, arthritis and Alzheimer’s. 

Anti-inflammatory medicines have existed far longer than the tablets manufactured at scale by international corporations. They come from the ground beneath our feet. All natural, these ingredients have been present in our diets from as early as humans roamed the earth. 

Anti-Inflammatory Foods

Anti-inflammatory foods include tomatoes, green leafy vegetables, and fatty fish like salmon, mackerel, sardines and tuna. Also included are blueberries, cherries, oranges, strawberries, almonds and walnuts. 

These foods are very high in antioxidants and polyphenols, the protective compounds found in plants. They act to reduce inflammation and pain. 

I was happy to hear that coffee may also protect against inflammation.

The Mediterranean Diet

Have you heard of the Mediterranean diet? It is linked to lower inflammation, healthy aging, decreased insulin resistance, decreased bowel cancer, decreased cell damage, decreased fatty liver disease and improved thinking skills. It is rich in vegetables, fruits, legumes, fish and olive oil. This diet is also low in red meat and saturated fats.

I experimented with an anti-inflammatory diet during my course of frozen shoulder. A few weeks after changing my diet, I began to feel better. 

I started small. I replaced soda with lemon water, sweet dessert with fruit, red meat with salmon or tuna a couple of times a week. I also enjoyed a fresh salad and vegetables with dinner, and snacked on unsalted walnuts and almonds during the day. I was never hungry, and even lost a few pounds. 

Simple and Tasty Anti-inflammatory Recipe for Herb-Baked Eggs.

This recipe requires only a couple of minutes to prepare. It serves one person. 

Ingredients:

• 1 teaspoon melted butter
• 1 tablespoon milk
• 2 eggs
• Sprinkle of garlic powder, dried oregano, dried thyme, and dried dill

Cooking Instructions:

– 500 °F / 260 °C / Gas Mark 10

• Grease the bottom of a small baking dish with milk and butter.
• Crack the eggs on top of the milk and butter mixture.
• Sprinkle with dried herbs and garlic.
• Broil for 5–6 minutes depending on your preference.

Enjoy!

Photo by micheile dot com on Unsplash

Photo by Chepe Nicoli on Unsplash

Article also posted at: https://[email protected]

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]]> 10563 https://reflexhealth.co/injury/frozen-shoulder/freezing-frozen-thawing-my-3-phases-of-frozen-shoulder/ Mon, 25 Apr 2022 04:51:56 +0000 https://reflexhealth.co/?p=10295   The  “Freezing” Phase Picture this: You reach for your favorite cup. You wince!  Unphased, you try again.   Another blast […]

The post “Freezing, Frozen & Thawing” – My 3 phases of frozen shoulder appeared first on Siphox Health.

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The  “Freezing” Phase

Picture this:

You reach for your favorite cup. You wince!  Unphased, you try again.  

Another blast of pain! 

You need your morning fix, and remember the local drive through. You reach through  the window to pay and experience another jolt.

Nonchalantly, you unbuckle your seatbelt, flash an apologetic smile, and stretch across your chest with what is now becoming your ‘“good arm,” only you don’t quite know this yet.

Your shoulder is in phase one and beginning to freeze. 

A physio friend explained it this way. In the freezing phase, the capsule around your shoulder joint is weaving a tight web of thick tissue over the ligaments, bones and tendons. Pain increases as mobility decreases. You sense that something is off. Two weeks ago you were paddling across the lake. Today it hurts to raise your arm. 

The “Frozen” Phase

In phase two, or the frozen phase, your shoulder feels completely stuck.  The frozen phase can last from one to two years. 

Pain may diminish, but your mobility becomes severely restricted. Routine activities like washing your hair, vacuuming, driving, cooking, fastening a seat belt, and even dressing become next to impossible, and very time consuming. Many individuals describe that they feel like a T-Rex, with that big body and teeny tiny arms jostling for survival. 

Discomfort often interrupts a restful night’s sleep.

Your friend’s sister mentions that physiotherapy treatments are proven successful for frozen shoulder. They help with pain relief, mobility and strength. You are optimistic and ring for an appointment. 

Your therapist confirms that your shoulder is frozen. It could take one to three years to heal.The treatments include range of motion exercises, ice, heat, laser therapy, ultrasound, numbing medications, and possible corticosteroid injection into the affected joint. Your range of motion will be closely monitored. 

The “Thawing” Phase

Another Year

“Time does not fly.” It can take 6 months to two years for a shoulder to thaw. You have come so far and are proud of your determination, strength, and progress.  

It was late Spring. The sun was out. The birds were singing. I was in the garden determined to dig. I experienced a surge of new found energy running up my arm. It started with a tingle. I knew in my heart it was a sign.. 

The moment had come. My shoulder was thawing and I was healing.  

The painful vice began to loosen. I could move.  Mobility slowly returned and I was hopeful.

Measuring your range of motion can become a bit of an obsession. Whether it be up a wall, peering into the bathroom mirror, or with an app, these numbers provide proof that you are recovering. You start to feel like your former self. 

I forced myself to be proactive when I had frozen shoulder.  I didn’t want to be dependent on pain medication, and I desperately wanted to get better. I remained committed to professional help, but also learned that there were many things I could do independently. I spent a great deal of time reading, and discovered multiple paths to healing.  

This information raised so many questions. Did I have a previous injury?  How was my  diet?  What was I eating?  Certain foods increase inflammation and pain. Emotions and stress can play a part. Did I have coping strategies for unwelcome thoughts and feelings?  Was I too hard on myself?” How about exercise? How would I rate my overall health?

Walking is an amazing activity full of numerous health benefits. Swing those arms and lubricate those joints. I began to take deep refreshing breaths.

You too will return to your beloved hobbies and sports. You will get your life back. The nightmare of frozen shoulder will end.

Reflections

I was sitting in a treatment room, my back to the door. My shoulder was frozen and I was in pain. I was attached to a machine that intermittently compressed a gigantic, heavy ice pack strapped to my shoulder. It hurt.

I heard the door open and in walked my physio. “How are you today Janice?” I lied and said “OK.”  She told me she would be back in ten minutes. I heard her pause at the door. I cranked my head around. “Janice,” she said,  “I hope you show yourself the same compassion and kindness that you show everyone else.” I felt my eyes burn.

Self-compassion, self-love, and self-care are so important. You could even go so far as to say that successful recovery depends on them.

Spoiler Alert

And that dear friend, is the beginning of a whole other story.

 

 

This article was also published at: https://[email protected]

Featured image – Image courtesy of Unsplash – Keenan-constance

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]]> 10295 https://reflexhealth.co/shoulder/shoulder-pain-while-sleeping/ Mon, 04 Apr 2022 08:59:17 +0000 https://reflexhealth.co/?p=10191 Shoulder pain while sleeping is very common and can significantly impact your daily life. If the pain is severe enough […]

The post Shoulder Pain While Sleeping appeared first on Siphox Health.

]]> Shoulder pain while sleeping is very common and can significantly impact your daily life. If the pain is severe enough to keep you awake, the knock-on effects can cause all of the same problems that you would associate with insomnia. Ironically, if the shoulder pain stops you from sleeping consistently night after night, this can lead to poor healing and more pain overall. Sleep is when our bodies repair damage and when most of the healing process occurs, so if you miss out on this vital time, then you can get stuck in a vicious cycle of more tissue damage, more pain and less sleep.

Shoulder pain while sleeping is unfortunately one of the most common complaints from anyone suffering shoulder problems. All of the common causes of shoulder pain can lead to pain at night, including shoulder impingement syndrome, rotator cuff tears, tendinosis, and bursitis. Should pain while sleeping can even be down to your sleeping position. To make matters worse, you have very little control over your body and joint positions while you sleep, so it can be one of the hardest problems to treat.

What causes sore shoulders to hurt so much at night? 

Most shoulder problems will come with some level of inflammation, stiffness and weakness, which are the main drivers of pain during the day. All of these problems are exacerbated at night. Inflammation increases when the joint is in a prolonged static position. Most people tend to sleep with their shoulder in an inwardly rotated position, which increases the pressure on irritated structures within the joint. Blood flow to the area is slightly reduced, thus making the soft tissues stiffer and therefore more painful. Furthermore, muscle activation reduces at night, which means if there is underlying weakness already present, then the level of support around the joint will decrease even further.

So how can you reduce the night pain and finally get some much-needed rest? Unfortunately, since we have very little control over these causes of increased night pain, it’s very difficult to tackle night pain in isolation. You need to treat the root cause of the pain during the day, so that the body can heal the damaged structures and calm down inflammation levels. 

Shoulder pain assessment

Getting your shoulder pain assessed by a qualified physiotherapist can be the best way to start the recovery process. Your physio will be able to identify the cause of pain and provide an individualised treatment plan. Rehabilitation typically starts with stretches and range of motion exercises to alleviate stiffness and lack of movement. Once you start to get some movement back in your shoulder, your physio will guide you through some strengthening exercises to tackle any weakness in the joint. Weakness in the muscles surrounding the joint causes strain on the joint, ligaments and tendons, which then causes inflammation and pain. By improving the strength and muscular function, you will be able to off load the irritated structures, thus allowing the body to heal.

Once the shoulder is functioning better during the day, night pain will naturally settle.

In the meantime, while you work on improving your shoulder health during the day, here are a few tips to help control pain while sleeping:

• Avoid sleeping on the affected side. Try sleeping on the other side or your back. If you find yourself waking up on the sore shoulder, try putting pillows next to that shoulder to stop you from rolling onto it.
• Use pillows for support. Try lying on your back and putting a pillow under the shoulder to off-load the joint. Alternatively, lay on the unaffected side and prop your sore arm on a couple of pillows so that it will rest in a neutral position.
• Know your limits. Avoid overdoing things during the day so that you do not further irritate the joint and increase inflammation levels.
• Use heat or ice. While hot or cold won’t ultimately get the pain better, they can provide good temporary relief to help you get some rest.
• Commit to your rehab plan! The exercises your physio has given you have more benefits than just strength and flexibility gains. The act of doing the exercises increases cellular activity in the area, which in turn increases blood flow to the area, promotes the healing process, and even encourages the body to release our natural opioid substance that reduce pain.

The most important thing is that you don’t just suffer! The vast majority of shoulder pain can be treated. Seek help as soon as possible so you can kick start your recovery and get back to sleep.

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]]> 10191 https://reflexhealth.co/sleep/10-tips-for-getting-a-good-nights-sleep-with-a-shoulder-injury/ Mon, 21 Mar 2022 10:26:50 +0000 https://reflexhealth.co/?p=10099 The post 10 Tips for Better Sleep with a Shoulder Injury appeared first on Siphox Health.

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Do you have a shoulder injury that is keeping you from getting a good night’s sleep? If so, you are not alone. Millions of people suffer from shoulder pain every year, and it can be extremely difficult to get comfortable enough to fall asleep. In this blog post, we will discuss 10 tips for getting better sleep with a shoulder injury. Following these tips should help make sleeping easier and more comfortable!

Make sure to consult with your doctor before trying any new sleep aids or medications. Some medical conditions can make it difficult to get a good night’s sleep, so it is important to talk to your doctor about any concerns you may have.

 

1 . Use a pillow to support your injured shoulder.

If you are having trouble sleeping on your side with an injured shoulder, try using a pillow to support the arm. This will help keep it in a comfortable position and prevent you from moving around too much in your sleep.

 

2 . Try sleeping on your back.

If you normally sleep on your side, it may be difficult to do so with an injured shoulder. Instead, try sleeping on your back. This will take the pressure off of your shoulder and allow you to get a better night’s sleep.

If you have a shoulder injury, it is best to avoid sleeping on your stomach. This can put unnecessary pressure on the injured area and make it difficult to get comfortable.

 

3. Limit your caffeine intake.

Caffeine can make it difficult to fall asleep and stay asleep, so it is important to limit your intake if you are trying to get a good night’s sleep with an injured shoulder. Try to avoid coffee, tea, and soda in the evening and opt for water or herbal tea instead.

 

4. Establish a bedtime routine.

Having a set bedtime routine can help you fall asleep and stay asleep better. Try taking a warm bath or shower, reading a book, or doing some light stretches before bed to help you relax. Dimming the lights in the evening a couple of hours before bed will signal to your body that it’s time to settle down.

 

5. Keep a cool, comfortable environment.

Your bedroom should be cool and comfortable in order to promote good sleep. Keep the temperature between 60 and 67 degrees Fahrenheit (15-19 degrees Celsius) and make sure the room is dark and quiet. Use blackout curtains or an eye mask to block out any light, and consider using earplugs or earphones to drown out distracting noises in your environment.

 

6 . Get up and move around during the day.

Exercise is important for overall health, but it can also help you sleep better at night. Getting up and moving around during the day will help you sleep more soundly at night. Just be sure not to exercise too close to bedtime, as this can make it difficult to fall asleep

 

7 . Avoid watching television or working on the computer in bed.

The light from screens can interfere with your body’s natural sleep cycle. If you are having trouble sleeping, avoid watching television or working on the computer in bed. Instead, try reading a book or listening to relaxing music before bed. Reducing the time you spend being active and awake in bed also makes a stronger association between your bed and sleep.

 

8 . Avoid napping during the day.

Napping during the day can make it difficult to fall asleep at night. If you are having trouble sleeping, avoid taking a nap during the day and instead focus on getting up and moving around.

 

9 . Don’t go to bed hungry or full.

Eating a big meal before bed can make it difficult to fall asleep, as your body will be working to digest the food. On the other hand, going to bed hungry can also keep you awake. Try to find a happy medium by eating something light an hour before you sleep.

 

10. Continue with your mobility and strengthening exercises.

The more strength you get back in your shoulder, the more your body can handle movements and weight-bearing positions while you sleep, including those accidental turns or instinctively pulling the covers with an injured arm.

Staying motivated to do rehab can be hard, here’s some insights on why measuring your range of motion is important.

 

 

 

 

 

 

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]]> 10099 https://reflexhealth.co/shoulder/improve-your-shoulder-health-with-3-easy-exercises/ Mon, 14 Mar 2022 12:55:58 +0000 https://reflexhealth.co/?p=10057 The post Improve Your Shoulder Health With 3 Easy Exercises appeared first on Siphox Health.

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By Zack Harris

 

The shoulders tend to be an injury prone area of the body, accounting for 46.41% of all injuries in CrossFit and traditional weightlifting. Here we will look at 3 easy exercises to improve your shoulder health.

Reasons contributing to shoulder injuries:

1. Poor thoracic (mid-back) extension.
2. Tight internal rotators of the shoulder (the pecs and lats).
3. Weak external rotators of the shoulder (rotator cuff musculature).

The good news: This is an easy fix that can take less than 10 minutes a day to fit into your routine.

To be clear, there are countless different exercises and mobility drills to address these problems. But we don’t need countless exercises — we only need three: Something to improve thoracic extension, something to loosen up the internal rotators, and something to strengthen the external rotators.

Below, I’ll highlight three easy-to-do exercises that you can either incorporate into your warm up before training — or simply do them on their own if you’re taking a day off. They’re quick, efficient, and you don’t need access to a gym to perform them.

 

1. Kneeling Prayer Stretch on a Bench

To mobilize the thoracic spine and the lats.

The thoracic spine can become “locked up” over time, due to inactivity from long periods of constantly sitting at a desk or driving, which puts us in a state of chronic spinal flexion.

The kneeling prayer stretch is a 1–2 punch because it’s a great way to reverse that pattern by introducing thoracic extension, and it puts a great stretch on the lats. You’ll even notice a nice stretch in the triceps as an added bonus.

1. Start in a kneeling position in front of the bench, couch, or whatever else you choose to use.
2. Place the elbow on top of it.
3. Sit your hips back towards your heels while dropping your chest towards the ground.
4. Hold this position for 3–5 deep breaths in and out.
5. Return to the starting position; repeat for 3 to 5 rounds.

 

 

 

 

2. The Doorway Stretch

To mobilize the pecs.

The reason the pecs and lats both could contribute to shoulder issues is two fold.

If you’re doing a ton of pull ups and pressing movements but aren’t taking any time to mobilize those muscle groups between workouts…

• You could develop an imbalance by having overdeveloped internal rotators and underdeveloped external rotators (which we’ll address next).
• Your pecs and lats could become chronically tight.

Both of these issues will encourage a poor, “hunched over” posture, which will disrupt proper shoulder mechanics and increase your potential for injury.

We’ve already addressed lat mobility with the prayer stretch, so now let’s look at a great way to mobilize the pecs that can be performed anywhere you have access to a door frame.

1. Stand in an open doorway and raise your arms to the side, bent at roughly a 90-degree angle with your palms facing forward.
2. Rest the palms on your door frame.
3. Slowly step forward with one foot and gradually increase the stretch you’re feeling on the chest and shoulders.
4. Hold for 30 to 60 seconds and repeat for 3–5 rounds.
5. Can also be performed one side at a time for a greater range of motion (which is my preference).

 

3. Y-W-T Holds

To strengthen the external rotators

The external rotators of the rotator cuff — the teres minor and infraspinatus— are chronically neglected because almost everything we do in our modern lives involves internal rotation — such as texting, driving, typing, bench pressing for an hour — but very little that we do, on average, involves external rotation.

You can target activate and strengthen these muscles directly by performing an isometric exercise called a “Y-W-T” hold.

1. Lay face down on the floor.
2. Point your thumbs up towards the sky.
3. Squeeze the shoulder blades together and raise your arms at a 45-degree angle above your head to make a “Y” with your body.
4. Attempt to raise your arms as high as possible while keeping the shoulder blades together.
5. Hold for 10–20 seconds, then pull your arms down to a bent-elbow position, making a “W” with your body.
6. Hold for 10–20 seconds, then hold your arms straight arm out in a “T” position. Hold for 10–20 seconds.

These are only a few of many different exercises that you could incorporate into your daily routine to get the job done. There are plenty of other variations out there that you can experiment with, but just keep this in mind: While the specific exercises can change as little or as often as you’d like, the goal of those exercises remains the same: improve thoracic extension, mobilize the internal rotators, and strengthen the external rotators.

I would recommend performing these exercises (or a variation of them) at least three times a week, and you could certainly benefit from performing them every day. I like to perform them before every training session, and I’ll make it a point to incorporate them on at least one off-day during the week — especially if I’m feeling a little more tight than usual between training sessions.

Regardless of how you choose to implement them; addressing thoracic extension, internal rotator mobility, and external rotator strength on a consistent basis will give you the best possible chance of optimizing your shoulder health — both for pain-free progress in the gym and for living a pain-free life.

 

Thanks for reading! Want a topic covered in a future article? Let me know in the comments!

Click here to be notified whenever a new story is published. — Zack Harris

CPPS, NESTA Fitness Nutrition Coach

 

 

 

Take control of your shoulder recovery with Siphox Health

With Siphox Health monitor your shoulder range of motion and shoulder pain over time. Users say “It would be like going on a diet without tracking your weight loss.” Take control today by downloading the Siphox Health App.

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]]> 10057 https://reflexhealth.co/mobility/up-your-mobility-in-2022-9-tips-from-a-physiotherapist/ Mon, 24 Jan 2022 13:36:00 +0000 https://reflexhealth.co/?p=9789 The post Up your mobility in 2022 – 9 tips from a physiotherapist appeared first on Siphox Health.

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Up your mobility in 2022

New year, new goals. So many people start the new year with great intentions of improving their fitness. As the days and weeks slip past, though, our busy lives often get in the way. That daily gym session you committed yourself to becomes biweekly, then only once a week, and suddenly you can’t remember the last time you went to the gym.

We all know that keeping fit and active is the key to good health. So, how do you stick to your fitness goals while maintaining all of your work, life and family commitments?

The good news is you don’t need a gym membership or an hour-long sweat-session to get healthy. In fact, you can reap all of the health benefits of a full workout by simply sneaking in short bouts of activity throughout the day. Here are some tips to help you get more active.

1. Start stretching

One of the best ways to start increasing your activity is by adding some simple stretches throughout the day. Spend a few minutes loosening your back when you get out of bed. Stretch your shoulders and neck at your desk throughout your work day, and lengthen out your hips after you’ve been sitting for a while.

2. Walk whenever possible

Walking is free, easy to do and offers a host of health benefits. Carving out just 5-10 minutes of time for a quick walk a couple of times can really add up. Try going for a short, brisk walk during your lunch break. Take your partner, kids or friends for a walk. Walk to the shops or work if you can. You could even try scheduling a walking meeting with your colleagues. The possibilities are endless!

3. Change up your commute

Don’t underestimate the potential value of your commute time! Adding exercise to your commute can be a really efficient way to sneak in more activity for time-crunched workers. Could you walk or cycle instead of driving? Can you park your car a few blocks away from the office and walk the rest of the way? Even taking public transport can help, as this forces you to walk and stand more than just sitting in the car.

4. Take the stairs

You have probably heard this suggestion before, but it really is a super effective strategy. Climbing the stairs uses all of your core and leg muscles, which means you strengthen these important muscles while getting where you need to go. Furthermore, you’ll get your heart rate up at the same time!

5. Plan active dates with friends and family

Instead of meeting friends at the pub or chilling out with your family in front of the TV, turn your social time into active time. Invite everyone outside to play frisbee or kick a football around. Take the family swimming or cycling, or invite your friends to join a sports club with you.

6. Incorporate regular desk breaks and desk exercises

We all know that sitting too long is bad for us. Unfortunately, though, many of us are required to spend long hours in front of a computer. Adding in a few minutes of activity every hour can help combat the effects of sitting by firing up your muscles and getting your body moving. Ideally you should move at least every half hour when at your desk. This doesn’t have to cut into your work time, though. Even just simply standing up and stretching for a couple of minutes can help.

Another option is to build in a few desk exercises once or twice a day. Try this quick 5-minute routine for a great health boost in minimum time:

• Stand up and sit down off your chair 10 times
• Holding on to the back of your chair, push up onto your toes 10 times
• Perform arm circles, 10 times forwards and 10 times backwards
• Do 10 push-ups against the wall or your desk
• Sitting upright on the edge of your chair, cross your arms over your chest and rotate your upper body side to side, 10 times each way

7. Do more housework

Sure, no one likes doing chores, but cleaning the house really does get you moving. Put on some music, push your vacuum cleaner and scrub the floors with vigour. Before you know it, your house will be clean and your heart and muscles will be pumping! According to WebMD, mowing the lawn can even burn as many calories as cycling.

8. Learn to love gardening

Great news for those of you who spend their time planting and raking! According to the American Heart Association, gardening is considered moderate physical activity and can be a great way to meet your physical activity requirements. Gardening can be a full-body workout that builds your endurance, strength, balance and flexibility. Depending on the activity, you can work all of your major muscle groups, including legs, glutes, back, core, arms and shoulders.

9. Get dancing

Ok, so you may feel a little silly at first, but in the privacy of your living room or bedroom, who cares?! Simply put on your favourite tunes and get moving; no fancy equipment needed. Dancing is a great way to get your heart rate up, improve your strength and balance, and burn calories. If you want some help to get started, you can try a dance workout video or join a class. Once you find your groove, you can dance the night away for some serious health benefits.

Mobility check? Our sedentary lives impacts our mobility. Powered by A.I, our app allows you to measure your shoulder range of motion from your own home. Download Siphox Health on the App Store to assess your shoulder mobility.

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