315health

You Said It Was a Bunion?

Fri, 27 Feb 2026 21:03:51 GMT

Georgia Cities to Visit

Wed, 16 Aug 2023 16:39:24 GMT

Douglasville

While being only 30 minutes from Downtown Atlanta, Douglasville Ga offers you a cozy, small-town feel with much to do! Douglasville has something to offer for everyone in the family – West Pines Golf Club, Church St. Farmers Market, Six Flags Over Georgia, Sweetwater Creek State Park, and more than six recreational parks, including basketball, tennis and volleyball courts! Let’s not leave out the fantastic restaurants Douglasville has to offer as well! Gritz Brunch Bar, Fin& Feathers, Gabe’s Downtown, Taste of Thai, Blu Rose Art Bistro, and Gumbeaux’s are just a few of the many fabulous restaurants of Douglasville. We have a few job openings in the Douglasville area and would love to have YOU join us!

Macon

Featured as one of the Best Places to Visit in 2023 by the New York Times, Macon, Ga, has tons to offer! Whether you are into music, history, fantastic food, small businesses of all sorts, or just good company – Macon is the place for you! Southern hospitality flourishes here, and it is obvious to visitors. Not only is Macon amazing to visit, but it is a fabulous place to reside! We have a few job listings open in the Macon area and would love to have you join us! Swipe through to see the abundance of attractions Macon has to offer & be sure to check out the links below for more in-depth information about Macon, Ga.

Warner Robins

Warner Robins, Ga – a place for everyone in the family! Home to Warner Robins Air Force Base, multiple golf courses, the Museum of Aviation, Rigby’s Entertainment Complex, Rigby’s Water World, Little League Southeast Park, Tap and Pour Bar, and even Float Robins! There are so many things to do in Warner Robins, plus you’re only a 30-minute drive to Downtown Macon!

Carrollton

The quaint college town of Carrollton has much to offer in addition to its “hometown” feel. The Carrollton Greenbelt has to be one of the main perks of living in Carrollton. An 18 mi walking trail that connects the University of West Georgia with surrounding neighborhoods, parks, and even shopping centers! It’s hard to beat the walkability of this town. Additionally, there are many good restaurants and cafes in the area. A few to mention are Brown Dog Eatery, Bella Coffee, La Trattoria, Highland Deli & Grill, Leopold’s Pizzaria, & Millie’s Pub & Eatery. There is something for everyone in Carrollton – Oak Mountain Golf Club, Blue Door Gallery, Lowell Opry House, and John Tanner Park.

Healthy Recipes

Wed, 16 Aug 2023 16:19:21 GMT

Avocado Shrimp Salsa

Be prepared for all your summer events with this light but filling avocado shrimp salsa! This is the perfect appetizer for pools day, beach days, or any event you may host this summer! The recipe is linked & ingredients below!

Ingredients:

1 lb shrimp

2 avocados

2 cucumbers

½ cup chopped tomatoes

2 jalapenos

1 small shallot

1 clove garlic

½ cup cilantro

1 tbsp lime zest

¼ cup lime juice

1/3 cup salsa verde

Flakey sea salt

Immune-Boosting Citrus Smoothie

An immune-boosting smoothie that also curbs your sweet tooth cravings.. yes, please!! Recipe below!

Ingredients:

1 cup mango chunks

Juice of 1 lemon

½ teaspoon ground turmeric

¼ teaspoon ground cayenne pepper

¾ cup fresh squeezed orange juice

2 teaspoons freshly grated ginger

1 small raw beet chopped

1 cup frozen raspberries

1 cara cara orange/blood orange/or grapefruit peeled

½ cup pomegranate juice

a bit of honey \(to taste\)

Directions:

1. Blend together mango, lemon juice, turmeric, cayenne, ginger, and orange juice. Add in honey to sweeten. Pour in glass.

2. Blend beets, raspberries, orange, and pomegranate juice. Pour over the mango mixture for a layered look. Add toppings if desired!

Enjoyed this recipe? Good news, 315 health will be posting nutritional advice and recipes each week, thanks to our knowledgeable registered nurses!

Grilled Caprese Pesto Chicken Skewers

Protein-rich and gluten-free dinner options are always a good idea! Try this next time!

Grilled Caprese Pesto Chicken Skewers

Ingredients:

2 TBS olive oil

2/3 cup basil pesto

1/3 cup balsamic vinegar

3 TBS honey

2 TBS lemon juice

salt, black pepper, and chili flakes to taste

2 lbs boneless, skinless chicken breast cut into chunks

2 cups cherry tomatoes

½ cup mozzarella balls

8 oz burrata cheese \(room temp\)

2 cups fresh basil leaves

For cooking directions, follow this link: https://lnkd.in/g\_5ATTFn

Greek Pasta Salad

This healthy Greek pasta salad is the best for meal prep or to make before any spring and summer parties! Ingredients & recipe are linked below!

Pasta Salad:

1 ½ cups uncooked orzo

1/3 cup red onion diced

1 red bell pepper chopped

2 TBS fresh oregano

15 oz can chickpeas

1/3 cup kalamata olives, sliced

2 cups thinly diced cucumbers

1-pint cherry tomatoes, halved/quartered

½ cup parsley, finely chopped

¼ cup basil

6-8oz feta cheese

Greek Salad Dressing:

¼ cup red wine vinegar

¼ cup lemon juice

1 tsp Dijon mustard

2 garlic cloves, pressed/minced

2 tsp dried oregano

1 tsp salt

½ tsp black pepper

½ cup olive oil

For preparation and cooking instructions, see the link below!

https://lnkd.in/g32BMvtB

Healthy Substitutions

Many times, we consume unhealthy fats, sugar, and sodium, from our prepared dinner and baked goods. We often feel there's no alternative for our ingredients. The reality is, that there are many healthy alternative ingredient options for us, such as substituting:

Plain Greek yogurt instead of sour cream

Brown rice instead of white rice

Coconut or avocado oil instead of vegetable oil and butter

Coconut flour instead of regular flour

Egg whites instead of whole eggs

Frozen yogurt instead of ice cream

& the list goes on! There are many ways we can still cook the things we love while leading a healthier lifestyle!

Tips & Tricks for a Safe Summer

Wed, 16 Aug 2023 16:01:32 GMT

Below are some Tips & Tricks for Staying Healthy this Summer!

Don’t let the heat beat you this summer! It is critical for your health that you stay extra hydrated during these hot summer months, and we have come up with a few tips and tricks to help keep you hydrated!

Sun-safe skin is always in! Long, summer days are quickly approaching, and it’s important to remember to utilize all forms of skin protection while you’re in the sun! A few ways to incorporate sun protection into your routine can be:

Hydrating is the best way to beat the heat, but do you know the signs of heat exhaustion? Be on the lookout for muscle cramps, a headache, dizziness, heavy sweating, and cold/clammy skin. Be sure to seek medical attention for vomiting, increasing intensity of symptoms, or any symptoms lasting longer than an hour. Heat stroke, on the other hand, is an immediate medical emergency, and 911 should be called right away. Signs of a heat stroke include a body temperature of 103 degrees F or higher, rapid pulse, a headache, confusion, dizziness, or loss of consciousness. If you suspect a heat stroke, move the person to a cooler place and help lower the body temperature with cool clothes. Avoid giving the person anything to drink.

Living a healthy lifestyle doesn’t have to mean giving up the things you love. It could be as simple as drinking water right when you wake up before coffee and breakfast, taking 10 minutes out of your lunch break to take a step outside, or even instead of scrolling on your phone at bedtime, you could read a book or journal for 20 minutes. Your physical appearance does not always define health; mental health is also a very important factor in leading a healthy lifestyle. Some fun, healthy habits you can try to implement into your routine are:

Pins & Needles

Mon, 07 Aug 2023 20:52:35 GMT

Pins & Needles

Numbness is a condition where you can't feel anything in part of your body. Pins and needles are a tingling feeling or prickling sensation that is often felt in hands or feet. Usually this is due to pressure on nerves or the blood vessels that supply nerves. This often happens after you've been in an awkward position, like sitting cross-legged, or it may be the sign of a trapped nerve. Occasionally, it may be the sign of a more serious underlying problem such as diabetes. The most common causes are mentioned below.

How to get rid of pins and needles

Immediate

Loosen any tight clothing/shoes.
Get up and shake the limb if you have been sitting/leaning on it for a long time.

Medium-long term

Minimize neck/back problems by:
Avoiding lifting heavy weights
Avoiding repetitive movements.
Taking regular breaks at work.
Avoiding poor posture - consider doing yoga or Pilates
Control diabetes, if you have it, with diet, medication and regular check-ups.
Avoid excess alcohol.
Avoid vitamin B12 deficiency by eating a mixed diet or have a blood test to check whether you need supplements.

Driving is not a problem for simple numbness/pins and needles but restrictions apply if the situation is more complicated or if diagnosis is less clear. If in doubt, contact the Driver and Vehicle Licensing Agency (DVLA).

When should I be worried about pins and needles?

You should dial 999-112-911 to call an ambulance if you notice you have a loss of power down one side of your body (a possible stroke).

If the attacks of numbness/pins and needles recur or you do not make a complete recovery, you should see your doctor soon to seek medical information. You should also go if you have signs of a neurological disease (worsening loss of power or sensation in part of the body, difficulty walking, falls).

If you have lots of attacks, or you hurt yourself because of the numbness, your GP may want you to see a specialist. In all other cases, you should see your GP.

Is it serious?

This depends on the underlying cause.

Persistent numbness of the feet can lead to falls which can be serious in the elderly.
Persistent numbness of the hands can affect your grip and make you prone to burns and injury.

What causes pins and needles?

Numbness and pins and needles occur when you lose normal sensation in an area of the body. This happens because pressure cuts off the blood supply to nerves that send signals about sensation to the brain. This can affect any part of the body - eg, hands, feet, face.

This list does not include all the possible causes of numbness/pins and needles but lists some of the more common causes, including:

Pressure
Wearing tight shoes or sitting on your foot can give you a numb foot or leg or cause pins and needles. This kind of numbness has an obvious cause, gets better when the pressure is removed and doesn't cause any further problems.

Trapped nerve
Numbness or pins and needles can also be due to a trapped nerve. A slipped disc or back problem can put pressure on a nerve that travels from your spinal cord, down your leg and into your toes. A trapped nerve in the neck can also cause numbness or pins and needles anywhere from your neck, down your arms and into your fingers. Carpal tunnel syndrome is a trapped nerve at the wrist, giving you pins and needles and pain in the hand and loss of grip. Other examples are thoracic outlet syndrome and spinal stenosis.

Diabetes
Diabetes can damage small blood vessels that supply nerves in fingers and toes. This can cause pins and needles, pain or numbness in the hands and feet (peripheral neuropathy). Being unable to feel anything in your hands and feet can be dangerous, as you may stumble, drop things or not realize when you are touching something hot.

Injury
Damage to nerve endings in fingers or toes can be the result of an injury. People who use vibrating tools a lot may also develop nerve damage and may experience pins and needles.

Medicines
Some medicines can cause nerve damage. It is usually reversible when the medicine is stopped. The medicines include some chemotherapy medicines used to treat breast cancer and lymphoma, antiretroviral used to treat HIV/AIDS, and the antibiotic metronidazole.

Diseases that damage nerves
Many medical conditions can damage the nervous system and cause areas of numbness or pins and needles. These include stroke, multiple sclerosis and brain tumors. These conditions are serious but relatively rare and will all cause other symptoms in addition to the numbness/pins and needles.

Alcohol
Alcohol abuse can damage nerves.

Vitamin deficiency
Vitamin B12 deficiency is common among very elderly people, vegans and people with a condition called pernicious anemia. The lack of vitamin B12 causes anemia and nerve damage.

Treatments
Treatment will depend on the likely cause of your numbness/pins and needles. You may be asked to keep a diary of the circumstances in which they happened. Most cases will be managed by your GP but you may be referred to a hospital for further investigation and treatment.

What investigations might I need?

The doctor will want to know more about the length of the periods of numbness/pins and needles to aid diagnosis and treatment. Is there any obvious cause? Have you started new medication? Do you drink a lot of alcohol? Do you have diabetes? These details will help the doctor to make a diagnosis. Your doctor will examine you. They will check your heart, including your blood pressure and pulses in your wrists and feet. Your nervous system will be checked and you may be asked whether you can feel a pinprick or other sensations in your limbs. You may be asked to have a blood test to check for diabetes, anemia and vitamin B12 levels. Further tests of your heart and nervous system may be necessary.

Knott, D. L. (n.d.). Pins and Needles. Patient. https://patient.info/signs-symptoms/pins-and-needles-numbness

Swollen Knee: Causes, Treatment, & Prevention

Mon, 07 Aug 2023 18:08:50 GMT

Swollen Knee: Causes, Treatment, & Prevention

You can initially treat non-traumatic knee swelling at home. Don’t play sports or do any activity that can put more stress on your knee. Over-the-counter pain medications like NSAIDs or acetaminophen can relieve pain and reduce inflammation. Talk to a healthcare provider before taking pain relievers for more than 10 days in a row.

Follow the RICE method as soon as you notice pain or other symptoms:

R est: Avoid the activity that caused your injury. Don’t overuse your knee while it heals.
I ce: Apply a cold compress or ice packs wrapped in a thin towel to your knee for 15 minutes at a time, a few times a day.
C ompression: You can wrap your knee in an elastic bandage to help reduce swelling.
E levation: Prop your knee and leg up above the level of your heart as often as you can.

A healthcare provider might suggest other treatments if you have a specific injury or health condition. You might need:

Crutches.
A brace that holds your knee in place.
Physical therapy.
Corticosteroids.
Surgery for knee swelling

How can you prevent knee swelling?

During sports or other physical activities:

Wear the proper protective equipment.
Don’t “play through the pain” if your knee hurts during or after physical activity.
Give your body time to rest and recover after intense activity.
Stretch and warm up before playing sports or working out.
Cool down and stretch after physical activity.

Follow these general safety tips to reduce your risk of an injury:

Make sure your home and workspace are free from clutter that could trip you or others.
Always use the proper tools or equipment at home to reach things. Never stand on chairs, tables or countertops.
Use your cane or walker if you have difficulty walking or have an increased risk of falls

(n.d.). Swollen Knee. Cleveland Clinic. https://my.clevelandclinic.org/health/symptoms/17678-swollen-knee

What is Dementia?

Mon, 07 Aug 2023 16:38:32 GMT

What is Dementia? Symptoms, Types, & Diagnosis

Dementia is the loss of cognitive functioning — thinking, remembering, and reasoning — to such an extent that it interferes with a person's daily life and activities. Some people with dementia cannot control their emotions, and their personalities may change. Dementia ranges in severity from the mildest stage, when it is just beginning to affect a person's functioning, to the most severe stage, when the person must depend completely on others for basic activities of daily living, such as feeding oneself.

Dementia affects millions of people and is more common as people grow older (about one-third of all people age 85 or older may have some form of dementia) but it is not a normal part of aging. Many people live into their 90s and beyond without any signs of dementia.

There are several different forms of dementia, including Alzheimer’s disease, which is the most common.

What are the signs & symptoms of dementia?

Signs and symptoms of dementia result when once-healthy neurons (nerve cells) in the brain stop working, lose connections with other brain cells, and die. While everyone loses some neurons as they age, people with dementia experience far greater loss.

The signs and symptoms can vary depending on the type and may include:

Experiencing memory loss, poor judgment, and confusion
Difficulty speaking, understanding and expressing thoughts, or reading and writing
Wandering and getting lost in a familiar neighborhood
Trouble handling money responsibly and paying bills
Repeating questions
Using unusual words to refer to familiar objects
Taking longer to complete normal daily tasks
Losing interest in normal daily activities or events
Hallucinating or experiencing delusions or paranoia
Acting impulsively
Not caring about other people’s feelings
Losing balance and problems with movement

People with intellectual and developmental disabilities can also develop dementia as they age, and in these cases, recognizing their symptoms can be particularly difficult. It’s important to consider a person’s current abilities and to

monitor for changes over time that could signal dementia.

What causes dementia?

Dementia is the result of changes in certain brain regions that cause neurons (nerve cells) and their connections to

stop working properly. Researchers have connected changes in the brain to certain forms of dementia and are

investigating why these changes happen in some people but not others. For a small number of people, rare genetic

variants that cause dementia have been identified.

Although we don’t yet know for certain what, if anything, can prevent dementia, in general, leading a healthy lifestyle

may help reduce risk factors.

What are the different types of dementia?

Various neurodegenerative disorders and factors contribute to the development of dementia through a progressive and irreversible loss of neurons and brain functioning. Currently, there is no cure for any type of dementia.

Types of dementia include:

In addition, medical conditions such as tumors, vitamin deficiencies, medication side effects, or problems with the thyroid, kidney, or liver can also cause serious memory problems that resemble dementia. Some causes of dementia symptoms can be halted or even reversed with treatment. For example, normal pressure hydrocephalus often resolves with treatment. The similarity in symptoms of various dementias can make it difficult to get an accurate diagnosis. But a proper diagnosis is important to get appropriate treatment.

How is dementia diagnosed?

To diagnose dementia, doctors first assess whether a person has an underlying, potentially treatable, condition that may relate to cognitive

difficulties. A physical exam to measure blood pressure and other vital signs, as well as laboratory tests of blood and other fluids to check levels of various chemicals, hormones, and vitamins, can help uncover or rule out possible causes of symptoms.

A review of a person’s medical and family history can provide important clues about risk for dementia. Typical questions might include asking about whether dementia runs in the family, how and when symptoms began, changes in behavior and personality, and if the person is taking certain medications that might cause or worsen symptoms.

The following procedures also may be used to diagnose dementia:

Cognitive and neurological tests. Used to evaluate thinking and physical functioning, these tests include assessments of memory, problem solving, language skills, and math skills, as well as balance, sensory response, and reflexes.
Brain scans. These tests can identify strokes, tumors, and other problems that can cause dementia. Scans also identify changes in the brain's structure and function. The most common scans are:
Computed tomography (CT), which uses X-rays to produce images of the brain and other organs
Magnetic resonance imaging (MRI), which uses magnetic fields and radio waves to produce detailed images of body structures, including tissues, organs, bones, and nerves
Positron emission tomography (PET), which uses radiation to provide pictures of brain activity — such as energy use — or specific molecules in different brain regions.
Psychiatric evaluation. If someone is experiencing behavioral or mood changes, a psychiatric evaluation may be recommended to help determine if depression or another mental health condition is causing or contributing to a person's symptoms.
Genetic tests. Some forms of dementia are caused by a person’s genes. In these rare cases, a genetic test ordered by a doctor can help people know if they have the altered genes. It is important to talk with a genetic counselor before and after getting tested, along with family members and the doctor. There are also genetic tests that look for genetic variations that affect someone’s risk of developing dementia, but these tests cannot be used to diagnose dementia.
Cerebrospinal fluid (CSF) tests. CSF is a clear fluid that surrounds the brain and the spinal cord, providing protection, insulation, and nutrients. Doctors collect CSF by performing a lumbar puncture, also called a spinal tap. Measuring the levels of proteins or other substances in CSF may be used to help diagnose Alzheimer's or other types of dementia.
Blood tests. It is now possible for many doctors, dependent on state-specific availability reflecting U.S. Food and Drug Administration guidelines, to order a blood test to measure levels of beta-amyloid, a protein that accumulates abnormally in people with Alzheimer’s. Several other blood tests are in development. At present, blood test results alone should not be used to diagnose dementia, but may be taken into consideration along with other tests. However, the availability of these diagnostic tests is still limited.

Some of the tests and procedures used to diagnose dementia may not be covered by health insurance. Check with your insurance provider and talk with your health care team to determine what options may work best for you.

Early detection of symptoms is important as some causes can be successfully treated. However, in many cases, the cause of dementia is unknown and cannot be effectively treated. Still, obtaining an early diagnosis can help with managing the condition and planning ahead. In the early stages of dementia, it may be possible for people to continue with their everyday activities. As the disease progresses, people will need to adopt new strategies to help adjust.

Planning ahead may also include deciding what happens if and when the disease becomes more severe. Sometimes, a person with dementia will volunteer to donate their brain after they have died. Brain donation helps researchers study brain disorders such as Alzheimer’s disease and related dementias. By studying the brains of people who have died, researchers have already learned a great deal about how types of dementia affect the brain and how we might better treat and prevent them. But much more remains to be understood. When donating as part of a research study or to the NIH NeuroBioBank, there is no cost to the family for the donation and an autopsy report. Learn more about brain donation.

Who can diagnose dementia?

Visiting a primary care doctor is often the first step for people who are experiencing changes in thinking, movement, or behavior. However, neurologists — doctors who specialize in disorders of the brain and nervous system — are often consulted to diagnose dementia. Geriatric psychiatrists, neuropsychologists, and geriatricians may also be able to diagnose dementia. Your primary care doctor can help you find a specialist.

If a specialist cannot be found in your community, contact the nearest medical school neurology department for a referral. A medical school hospital also may have a dementia clinic that provides expert evaluation. You can also visit the Alzheimer’s Disease Research Centers directory to see if there is an NIA-funded center near you. Researchers at these centers can help with obtaining a diagnosis and medical management of conditions.

(n.d.). What is Dementia? National Institute on Aging. https://www.nia.nih.gov/health/what-is-dementia#:~:text=Dementia

DASH - Nutrition & Healthy Eating

Fri, 04 Aug 2023 20:03:06 GMT

DASH - Nutrition & Healthy Eating

DASH stands for Dietary Approaches to Stop Hypertension.

The DASH diet is a healthy-eating plan designed to help prevent or treat high blood pressure, also called hypertension. It also may help lower cholesterol linked to heart disease, called low density lipoprotein (LDL) cholesterol. High blood pressure and high LDL cholesterol levels are two major risk factors for heart disease and stroke. Foods in the DASH diet are rich in the minerals potassium, calcium and magnesium. The DASH diet focuses on vegetables, fruits and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.

The diet limits foods that are high in salt, also called sodium. It also limits added sugar and saturated fat, such as in fatty meats and full-fat dairy products. The standard DASH diet limits salt to 2,300 milligrams (mg) a day. That amount agrees with the Dietary Guidelines for Americans. That's about the amount of sodium in 1 teaspoon of table salt. A lower sodium version of DASH restricts sodium to 1,500 mg a day. You can choose the version of the diet that meets your health needs. If you aren't sure what sodium level is right for you, talk to your health care provider. The DASH diet is a balanced eating plan that gives choices of what to eat. The diet helps create a heart-healthy eating style for life. There's no need for special foods or drinks. Foods in the diet are at grocery stores and in most restaurants.

When following DASH, it is important to choose foods that are:

Rich in potassium, calcium, magnesium, fiber and protein.
Low in saturated fat.
Low in salt.

The DASH diet provides daily and weekly nutritional goals. The number of servings depends on daily calorie needs.

Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet:

Grains: 6 to 8 servings a day. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal.
Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetable, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable juice.
Fruits: 4 to 5 servings a day. One serving is one medium fruit, 1/2 cup fresh, frozen or canned fruit, or 1/2 cup fruit juice.
Fat-free or low-fat dairy products: 2 to 3 servings a day. One serving is 1 cup milk or yogurt, or 1 1/2 ounces cheese.
Lean meats, poultry and fish: six 1-ounce servings or fewer a day. One serving is 1 ounce of cooked meat, poultry or fish, or 1 egg.
Nuts, seeds, or dry beans and peas: 4 to 5 servings a week. One serving is 1/3 cup nuts, 2 tablespoons peanut butter, 2 tablespoons seeds, or 1/2 cup cooked dried beans or peas, also called legumes.
Fats and oils: 2 to 3 servings a day. One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing.
Sweets and added sugars: 5 servings or fewer a week. One serving is 1 tablespoon sugar, jelly or jam, 1/2 cup sorbet or 1 cup lemonade.

DASH diet: Healthy eating to lower your blood pressure

Drinking too much alcohol can increase blood pressure. The Dietary Guidelines for Americans recommends that men limit alcohol to no more than two drinks a day and women to one or less. The DASH diet doesn't talk about caffeine. How caffeine affects blood pressure isn't clear. But caffeine can cause blood pressure to rise at least briefly. If you have high blood pressure or if you think caffeine affects your blood pressure, think about cutting down. You might talk to your health care provider about caffeine. The foods at the center of the DASH diet are low in salt. So following the DASH diet is likely to lower salt intake.

To further reduce salt:

Read food labels and choose low-salt or no-salt-added options.
Use salt-free spices or flavorings instead of salt.
Don't add salt when cooking rice, pasta or hot cereal.
Choose plain fresh or frozen vegetables.
Choose fresh skinless poultry, fish and lean cuts of meat.
Eat less restaurant food. When eating at restaurants, ask for dishes with less salt and ask not to have salt added to your order.

As you cut back on processed, salty foods, you might notice that food tastes different. It can take time for your taste buds to adjust. But once they do, you might prefer the DASH way of eating. And you'll be healthier for it.

(n.d.). DASH diet: Healthy eating to lower your blood pressure. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

Home Safety Checklist for Alzheimer's Disease

Fri, 04 Aug 2023 19:51:44 GMT

Home Safety Checklist for Alzheimer's Disease

Use the following room-by-room checklist to alert you to potential hazards and to record any changes you need to make to help keep a person with Alzheimer’s disease safe. You can buy products or gadgets necessary for home safety at stores carrying hardware, electronics, medical supplies, and children's items.

Keep in mind that it may not be necessary to make all of the suggested changes. This article covers a wide range of safety concerns that may arise, and some modifications may never be needed. It is important, however, to re-evaluate home safety periodically as behavior and abilities change.

Thro ughout the Home:

Display emergency numbers and your home address near all telephones.
Use an answering machine when you cannot answer phone calls, and set it to turn on after the fewest number of rings possible. A person with Alzheimer's disease often may be unable to take messages or could become a victim of telephone exploitation. Turn ringers on low to avoid distraction and confusion. Put all portable and cell phones and equipment in a safe place so they will not be easily lost.
Install smoke alarms and carbon monoxide detectors in or near the kitchen and all sleeping areas. Check their functioning and batteries frequently.
Avoid the use of flammable and volatile compounds near gas appliances. Do not store these materials in an area where a gas pilot light is used.
Install secure locks on all outside doors and windows.
Install alarms that notify you when a door or window is opened.
Hide a spare house key outside in case the person with Alzheimer's disease locks you out of the house.
Avoid the use of extension cords if possible by placing lamps and appliances close to electrical outlets. Tack extension cords to the baseboards of a room to avoid tripping.
Cover unused electrical outlets with childproof plugs.
Place red tape around floor vents, radiators, and other heating devices to deter the person with Alzheimer's from standing on or touching them when hot.
Check all rooms for adequate lighting.
Place light switches at the top and the bottom of stairs.
Stairways should have at least one handrail that extends beyond the first and last steps. If possible, stairways should be carpeted or have safety grip strips. Put a gate across the stairs if the person has balance problems.
Keep all medications (prescription and over-the-counter) locked. Each bottle of prescription medicine should be clearly labeled with the person's name, name of the drug, drug strength, dosage frequency, and expiration date. Child-resistant caps are available if needed.
Keep all alcohol in a locked cabinet or out of reach of the person with Alzheimer's. Drinking alcohol can increase confusion.
If the person with Alzheimer’s smokes, remove matches, lighters, ashtrays, cigarettes , and other means of smoking from view. This reduces fire hazards, and with these reminders out of sight, the person may forget the desire to smoke.
Avoid clutter , which can create confusion and danger. Throw out or recycle newspapers and magazines regularly. Keep all areas where people walk free of furniture.
Keep plastic bags out of reach. A person with Alzheimer's disease may choke or suffocate.
Remove all guns and other weapons from the home or lock them up. Install safety locks on guns or remove ammunition and firing pins.
Lock all power tools and machinery in the garage, workroom, or basement.
Remove all poisonous plants from the home. Check with local nurseries or contact poison control (1-800-222- 1222) for a list of poisonous plants.
Make sure all computer equipment and accessories, including electrical cords, are kept out of the way . If valuable documents or materials are stored on a home computer, protect the files with passwords and back up the files. Password protect access to the Internet, and restrict the amount of online time without supervision.
Consider monitoring computer use by the person with Alzheimer's, and install software that screens for objectionable or offensive material on the Internet
Keep fish tanks out of reach. The combination of glass, water, electrical pumps, and potentially poisonous aquatic life could be harmful to a curious person with Alzheimer's disease.

(n.d.). Home Safety Check for Alzheimer's Disease. National Institute on Aging. https://www.nia.nih.gov/health/home-safety-checklist-alzheimers-disease

Fall Prevention Tips

Fri, 04 Aug 2023 19:27:56 GMT

Fall Prevention Tips

Falls put you at risk of serious injury. Prevent falls with these simple fall prevention measures, from reviewing your medications to hazard-proofing your home.

Fall prevention is an important topic to consider as you get older. Physical changes and health conditions — and sometimes the medications used to treat those conditions — make falls more likely as you age. In fact, falls are a leading cause of injury among older adults. Still, fear of falling doesn't need to rule your life. Instead, consider six simple fall prevention strategies.

1. Make an appointment with your health care provider

Start by making an appointment with your health care provider. To assess your risk and discuss fall prevention strategies, your health care provider may want to talk about the following:

Your medications. Make a list of your prescription and nonprescription medications and supplements, or bring them with you to the appointment. Your health care provider can review your medications for side effects and interactions that may increase your risk of falling. To help with fall prevention, your health care provider may consider weaning you off medications that make you tired or affect your thinking, such as sedatives, antihistamines and some types of antidepressants.
Any previous falls. Write down the details, including when, where and how you fell. Be prepared to discuss instances when you almost fell but were caught by someone or managed to grab hold of something just in time. Details such as these may help your health care provider identify specific fall prevention strategies.
Your health conditions. Certain eye and ear disorders may increase your risk of falls. Be prepared to discuss your health conditions and how comfortable you are when you walk — for example, do you feel any dizziness, joint pain, shortness of breath, or numbness in your feet and legs when you walk? Your health care provider may evaluate your muscle strength, balance and walking style (gait) as well.

2. Keep moving

Physical activity can go a long way toward fall prevention. With your health care provider's OK, consider activities such as walking, water workouts or tai chi — a gentle exercise that involves slow and graceful dance-like movements. These activities reduce the risk of falls by improving strength, balance, coordination and flexibility.

If you avoid physical activity because you're afraid it will make a fall more likely, tell your health care provider. Your provider may recommend carefully monitored exercise programs or refer you to a physical therapist. The physical therapist can create a custom exercise program aimed at improving your balance, flexibility and muscle strength.

3. Wear sensible shoes

Consider changing your footwear as part of your fall prevention plan. High heels, floppy slippers and shoes with slick soles can make you slip, stumble and fall. So can walking in your stocking feet. Instead, wear properly fitting, sturdy, flat shoes with nonskid soles. Sensible shoes may also reduce joint pain.

4. Remove home hazards

Take a look around your home for potential fall hazards. To make your home safer:

Remove boxes, newspapers, electrical cords and phone cords from walkways.
Move coffee tables, magazine racks and plant stands from high-traffic areas.
Secure loose rugs with double-faced tape, tacks or a slip-resistant backing — or remove loose rugs from your home.
Repair loose, wooden floorboards and carpeting right away.
Store clothing, dishes, food and other necessities within easy reach.
Immediately clean spilled liquids, grease or food.
Use nonslip mats in your bathtub or shower. Use a bath seat, which allows you to sit while showering.

5. Light up your living space

Keep your home brightly lit to avoid tripping on objects that are hard to see. Also:

Place night lights in your bedroom, bathroom and hallways.
Place a lamp within reach of your bed in case you need to get up in the middle of the night.
Make clear paths to light switches that aren't near room entrances. Consider trading traditional switches for glow-in-the-dark or illuminated switches.
Turn on the lights before going up or down stairs.
Store flashlights in easy-to-find places in case of power outages.

6. Use assistive devices

For example:

Handrails for both sides of stairways
Nonslip treads for bare-wood steps
A raised toilet seat or one with armrests
Grab bars for the shower or tub
A sturdy plastic seat for the shower or tub — plus a hand-held shower nozzle for bathing while sitting down

If necessary, ask your health care provider for a referral to an occupational therapist. An occupational therapist can help you brainstorm other fall prevention strategies. Some solutions are easily installed and relatively inexpensive. Others may require professional help or a larger investment. If you're concerned about the cost, remember that an investment in fall prevention is an investment in your independence.

(n.d.). Fall Prevention. Mayo Clinic. https://www.mayoclinic.org/about-mayo-clinic/quality/quality-measures/falls-prevention

Exercises for Managing Edema

Fri, 04 Aug 2023 19:14:19 GMT

Lower Extremity Exercises for Managing Edema

While exercising, remember:

Take deep breaths during and after each exercise, and after each set of exercises
Pace yourself – perform each exercise slowly
Follow exercise directions as listed
Notify your therapist if you have any questions or concerns
Do not force movements that cause pain or discomfort
Do not hold your breath while exercising

Ankle pumps

Point your toes towards your nose and hold for 4 seconds
Then point your toes towards the floor and hold for 4 seconds

Quad squeeze or leg kicks

If lying, squeeze your upper thighs down toward the bed while breathing out and hold for 2-3 seconds. Relax and breathe in.
If seated, kick your leg forward and hold for 4 seconds. Slowly lower your leg and repeat exercise with opposite leg.

Glutal squeeze

Squeeze your buttocks together while breathing out and hold for 4 seconds (pretend you are pinching a coin between your buttocks). Relax and breathe in.

Deep breathing

Take a deep breath in through your nose. Expand your stomach out (let the air fill your belly). Pause. Purse your lips and slowly exhale your breath out.
Try placing your hands on your stomach to feel it rise and fall with your deep breaths

When you are experiencing edema/swelling, remember:

Avoid sitting for long periods of time. Moving the legs will help to move fluid and reduce swelling
Change positions frequently and elevate leg(s) as much as possible
These exercises are intended to increase blood flow in legs as much as possible.
Performing these exercises from foot to knee to buttocks will help move fluid.

L. P. (n.d.). Lower Extremity Exercises for Managing Edema. Michigan Medicine. https://www.med.umich.edu/1libr/Homecare/MVN/LEEdema.pdf

Edema Causes & Symptoms

Fri, 04 Aug 2023 16:52:47 GMT

Edema Causes & Symptoms

Edema occurs when fluid builds up in your tissues, often in your feet, legs and ankles. Edema can affect anyone, especially people who are pregnant and adults age 65 and older. Treatment involves lifestyle changes, including diet and exercise.

What is Edema?

Edema is the medical term for swelling caused by fluid trapped in your body’s tissues. Edema happens most often in your feet, ankles and legs, but can affect other parts of your body, such as your face, hands and abdomen.

Who does edema affect?

Edema can affect anyone, but the condition most often affects people who are pregnant and adults who are 65 years or older.

How common is edema?

Edema is common because there are many causes associated with the condition. Mild cases of edema go away on their own, so the exact rate of occurrence is unknown.

How does edema affect my body?

Edema will cause parts of your body to increase in size (swell), which might prevent you from completing your daily tasks. Simple lifestyle changes like elevating the swollen part of your body or moving around if you were sitting or standing for a long period of time can reduce swelling and help you feel better. Sometimes edema is a symptom of an underlying health condition, so contact your healthcare provider if you experience symptoms of edema.

What are the symptoms of edema?

A symptom of edema is swelling in your body. Swelling occurs when a part of your body gets bigger because there is a buildup of fluid in your tissues.

Swelling can happen anywhere on your body but most often affects your feet, ankles and legs.

Symptoms of swelling include:

An area of your body is larger than it was a day ago.
The skin over the swollen area looks stretched and shiny.
Difficulty walking if your legs, ankles or feet swell.
You may be coughing or have trouble breathing.
You feel full or tightness in your swollen body part.
Mild pain or a sore feeling in the affected area .

What causes edema?

After your healthcare provider makes an edema diagnosis, their next step is to identify what caused fluid to build up in your tissues. There are several possible causes for an edema diagnosis including:

Gravity: If you spend a lot of time sitting or standing in one place for too long, water naturally pulls down into your arms, legs and feet (dependent edema).
Weakened valves of your veins (venous insufficiency): When the valves in your veins are weak, it is hard for your veins to push blood back up to your heart, and leads to varicose veins and a buildup of fluid in the legs.
Underlying medical conditions : Conditions like heart failure and lung, liver, kidney and thyroid diseases have edema as a symptom.
Side effects from medication : Some drugs, like blood pressure or pain management medications, have edema as a side effect.
Poor nutrition : If you aren’t eating a well-balanced diet or if you eat a lot of foods high in salt (sodium), fluid could build up in different parts of your body.
Pregnancy: Swelling in your legs during pregnancy occurs as the uterus puts pressure on your blood vessels in the lower trunk of your body.
Compromised immune system : An allergic reaction, infection, burns, trauma or clots can lead to edema.

How is edema treated?

Treatment for edema varies based on the cause, especially if the cause relates to an underlying health condition. For example:

If lung disease causes edema, such as emphysema or chronic bronchitis, your healthcare provider will recommend quitting smoking if you smoke.
If edema occurs with chronic heart failure, your provider will recommend lifestyle changes to treat your diagnosis by monitoring your weight, fluid intake and salt intake. Your provider might recommend cutting back on the amount of alcohol you drink.
If edema is a side effect of a medication you are taking, your provider might stop or lower the dosage of your medication to resolve the swelling. Do not stop taking your medication unless your provider tells you to do so.

Treatment to reduce swelling:

In addition to treating the underlying cause of edema, there are a few steps you can take to keep fluid from building up in your body:

When you are sitting or lying down, put a pillow under your legs to keep them elevated above the level of your heart.
Do not sit or stand for long periods without moving or go on short walks.
Wear support socks, stockings or sleeves, which put pressure on parts of your body to keep fluids from collecting there. Edema shoes are available for people who experience chronic edema and need adjustable footwear for swelling.
Reduce the amount of salt in your diet.
Follow your doctor’s directions for taking medications. Your doctor might want you to take a diuretic (commonly called a "water pill"), which helps your body get rid of excess fluid

How can I prevent edema?

Sometimes, you can’t prevent what caused edema if it is the result of an underlying health condition like heart failure, liver or kidney disease, but you can work with your healthcare provider to manage symptoms.

If the cause of edema is too much salt intake, adjusting your diet to reduce the amount of salt in the foods you eat will prevent edema.

You can also prevent edema by moving around more frequently. Sitting or standing without moving could cause fluid to build up in your tissues. If you notice you’ve been sitting for a long period of time and you’re able to, get up or move your body around; it will reduce the likelihood of swelling.

What can I expect if I have edema?

It's very important to see your healthcare provider if you experience edema or swelling in your body. Edema can stretch your skin and if not treated, swelling could increase and cause serious health problems.

Edema can be a short-term or long-term condition, depending on its cause. Treatment is available to help you manage any underlying conditions that might cause edema or you can make simple lifestyle changes to reduce swelling and fluid buildup in your body.

How do I take care of myself?

If you have edema, take steps to reduce swelling by:

Making lifestyle changes to stop smoking or changing your diet.
Moving around more often.
Elevating your legs when lying down or sitting.
Wearing compression socks, sleeves or stockings.

It is important to protect any swollen areas of your body from additional pressure, injury and extreme temperatures. Injury to the skin over swollen areas takes longer to heal and is more likely to become infected.

When should I see my healthcare provider?

Call your healthcare provider immediately if you experience:

Pain or discolored skin in a swollen area.
An open sore on a swollen area.
Shortness of breath.
Swelling of only one limb.
Difficulty walking or you have trouble moving.

What questions should I ask my doctor?

What caused my edema?
Do I need to reduce the amount of salt in my diet?
Are there side effects to the treatment?
Do I need to wear compression socks to reduce swelling in my ankles?

L. P. (n.d.). Edema. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/12564-edema

Diabetic Menu Suggestions

Wed, 19 Jul 2023 17:05:15 GMT

Diabetic Menu Suggestions

Snack List:

15 grams of carbohydrates/ 1 ounce of lean protein

· Hummus

o 4 tablespoons with 6 baby carrots and sliced peppers

o 2 tablespoons with 10 whole grain pita chips

· Greek Yogurt

· Serving of fresh fruit

o With one of the following choices:

- 1 part skim mozzarella cheese stick

- 1 hardboiled egg

- 1 tablespoon natural peanut butter

· ½ cup berries with ½ cup cottage cheese

· Homemade Trail Mix: ½ cup (2 tablespoons nuts- mix of almond, walnut, pistachio, 2 tablespoons soy nuts, 1 teaspoon dried fruits)

· Lettuce rolls using romaine lettuce filled with meat, cheese, and vegetables.

· Smoothie (½ cup frozen berries, ½ cup 1% milk, ice, 1 tablespoon greek yogurt, 1 teaspoon vanilla extract)

Breakfast

30 grams of carbohydrates/ 1- 2 ounces of lean protein

· 1 Egg, 1 slice of low sodium Canadian bacon, 1 slice of whole wheat or Ezekiel toast, 8 ounces of fresh berries or melon.

· 1 slice of whole grain toast, 1 tablespoon natural peanut butter, 1 teaspoon all fruit jam and 8 ounces of unsweetened soy, almond or 1%

milk.

· ¾ cup whole grain cereal with 4 ounces of 1% milk and a hardboiled egg or 1 tablespoon nuts.

· ½ of whole grain English muffin with 1 egg, 1 slices of Canadian bacon, sliced tomato, red onion, and 1 slices of cheese melted. Serve

with 4-ounce peach.

· 1 multigrain waffle served with 1-4 ounce apple sliced with cinnamon or 4 ounces of unsweetened applesauce. A hardboiled egg or 1

tablespoon of natural peanut butter may be served on the side.

· Protein Smoothie (1 scoop whey protein powder that is 18-20 grams of protein blended with 8 ounces unsweetened almond, soy, or 1%

milk, 8 ounces of fresh or frozen blueberries, 1 tablespoon flax and ice.

· 6 ounces of cottage cheese served with sliced cucumber, red pepper or ¾ cup fresh pineapple, Served with one slices of whole wheat

toast.

· Egg white omelet with spinach, low fat shredded cheese, red onion, and black olives. Serve with 1 slice of whole grain toast, 2 ounces of

lean Canadian bacon and a small 3-ounce orange.

· ½ cup dry steel cut or Irish oatmeal (1 package of plain instant may be substituted) add 1 tablespoon ground flax, 1 tablespoon walnuts,

and 1 tablespoon fresh berries.

· Breakfast burrito (1 scrambled egg with chopped pepper and onion, 1 teaspoon salsa, 1 tablespoon shredded cheese wrapped in a low

carbohydrate wheat wrap) served with 1 cup fresh fruit.

· 6 ounces vanilla or plain Greek yogurt with 1 cup fresh berries and 1 tablespoon of almonds.

· 1 raisin or whole wheat English muffin with 1 tablespoon of natural almond butter or natural peanut butter.

Lunch / Dinner:

30-45 grams of carbohydrates/ 2- 3 ounces of lean protein

· Salad with lean turkey, 1 ounce cheese, hardboiled egg with a side of Greek yogurt

· 1 grilled cheese with tomato on wheat bread with 1 cup of soup

· ½ cup bean, ½ cup brown rice with grilled chicken or lean pork with a side of broccoli

· Homemade chicken salad:

- Mayo, mixed with celery, sliced red grapes-served over lettuce with a side of three bean salad (green bean,

chickpeas, kidney bean, red onion, and red wine vinegar)

· Veggie burger with 1 slice low fat cheese in whole wheat wrap with side of 1 cup of fruit.

· Low sodium turkey breast, avocado, 1 slice of cheese served on whole wheat bread or wrap with side of 1 cup of fresh fruit.

· Grilled chicken breast served over mixed greens with 1-ounce low fat cheese and 1 cup of fresh fruit. Add chickpeas to the greens.

· 2 tablespoons of natural peanut butter with 1 teaspoon all fruit jam on whole wheat bread with 1 small apple.

· 1 lean sirloin burger, 1 slice of low-fat cheese on sandwich thin, ½ cup baked sweet potato fries.

· 1 lean turkey burger served on sandwich thin with a side of fresh mozzarella, tomato, and basil salad.

· 1.5 cups of whole wheat pasta with 2 lean sirloin meatballs and one large side salad with oil and vinegar.

· 1.5 cups homemade vegetable or minestrone soup with ½ sandwich on whole wheat bread.

· Lean beef or pork steak with steamed broccoli served with 1 cup quinoa and a side salad.

· Grilled chicken breast with pesto sauce served over 1.5 cups of whole wheat pasta

· Cold shrimp salad (diced cooked shrimp with canola or olive oil, mayonnaise, and diced cucumbers) served over lettuce and 1 Greek

yogurt.

· Haddock, cod, or tilapia broiled with zucchini, squash, onions, tomatoes. Serve with 2 cups of whole grain rice.

· Homemade meatloaf made of lean sirloin or turkey meat. Serve with a side of fresh spinach salad and a small baked sweet potato.

· Marinade shrimp, scallops, mushrooms, onion, pepper, and tomato on a skewer in low sodium soy sauce and grill. Serve with 1 cup

quinoa or whole grain rice.

· Baked salmon file with 1 teaspoon butter, fresh dill, and lemon. Serve with steamed cauliflower, Dijon mustard and 1 cup wild or whole

grain rice.

· 1.5 cups homemade lean ground sirloin or ground turkey chili topped with 1-ounce shredded cheddar cheese and a 1-ounce side of

tortilla chip s.

Arthritis Pain: Do's and Don'ts

Wed, 19 Jul 2023 17:05:12 GMT

Arthritis Pain: Do's and Don'ts

Will physical activity reduce or increase your arthritis pain?

Get tips on exercise and other common concerns when

coping with arthritis symptoms and arthritis pain.

Arthritis is a leading cause of pain and disability worldwide. You can find plenty of advice about easing the pain of arthritis and other conditions with exercise, medication and stress reduction. How do you know what will work for you? Here are some do's and don'ts to help you figure it out.

Basics

Whatever your condition, it will be easier to stay ahead of your pain if you:

Learn all you can about your condition, including what type of arthritis you have and whether any of your joints are already damaged
Enlist your doctor, friends and family in managing your pain
Tell your doctor if your pain changes.

Everyday Routines

Pay attention to your joints, whether sitting, standing or engaging in activity.

Keep your joints moving. Do daily, gentle stretches that move your joints through their full range of motion.
Use good posture. A physical therapist can show you how to sit, stand and move correctly.
Know your limits. Balance activity and rest, and don't overdo.

In addition, lifestyle changes are important for easing pain.

Manage weight. Being overweight can increase complications of arthritis and contribute to arthritis pain. Making incremental, permanent lifestyle changes resulting in gradual weight loss is often the most effective method of weight management.
Quit smoking . Smoking causes stress on connective tissues, which ca n increase arthritis pain.

Exercise

When you have arthritis, movement can decrease your pain and stiffness, improve your range of motion, strengthen your muscles, and increase your endurance.

What to do

Choose the right kinds of activities — those that build the muscles around your joints but don't damage the joints themselves. A physical or occupational therapist can help you develop an exercise program that's right for you.

Focus on stretching, range-of-motion exercises and gradual progressive strength training. Include low-impact aerobic exercise, such as walking, cycling or water exercises, to improve your mood and help control your weight.

What to avoid

Avoid activities that involve high impact and repetitive motion, such as:

Running
Jumping
Tennis
High-impact aerobics

Repeating the same movement, such as a tennis serve, again

and again

Medications

Many types of medications are available for arthritis pain relief. Most are relatively safe, but no medication is completely free of side effects. Talk with your doctor to formulate a medication plan for your specific pain symptoms.

What to do

Over-the-counter pain medications, such as acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve) can help relieve occasional pain triggered by activity your muscles and joints aren't used to — such as gardening after a winter indoors.

Cream containing capsaicin may be applied to skin over a painful joint to relieve pain. Use alone or with oral medication.

Consult your doctor if over-the-counter medications don't relieve your pain.

What to avoid

Overtreatment. Talk with your doctor if you find yourself using over-the-counter pain relievers regularly.
Undertreatment. Don't try to ignore severe and prolonged arthritis pain. You might have joint inflammation or damage requiring daily medication.
Focusing only on pain. Depression is more common in people with arthritis. Doctors have found that treating depression with antidepressants and other therapies reduces not only depression symptoms but also arthritis pain.

Physical and Emotional Integration

It's no surprise that arthritis pain has a negative effect on your mood. If everyday activities make you hurt, you're bound to feel discouraged. But when these normal feelings escalate to create a constant refrain of fearful, hopeless thoughts, your pain can actually get worse and harder to manage.

What to do

Therapies that interrupt destructive mind-body interactions include:

Cognitive behavioral therapy. This well-studied, effective combination of talk therapy and behavior modification helps you identify — and break — cycles of self-defeating thoughts and actions.
Relaxation therapy. Meditating, doing yoga, deep breathing, listening to music, being in nature, writing in a journal — do whatever helps you relax. There's no downside to relaxation, and it can help ease pain.
Acupuncture. Some people get pain relief through acupuncture treatments, when a trained acupuncturist inserts hair-thin needles at specific points on your body. It can take several weeks before you notice improvement.
Heat and cold. Use of heat, such as applying heating pads to aching joints, taking hot baths or showers, or immersing painful joints in warm paraffin wax, can help relieve pain temporarily. Be careful not to burn yourself. Use heating pads for no more than 20 minutes at a time.

Use of cold, such as applying ice packs to sore muscles, can relieve pain and inflammation after strenuous exercise.

Massage. Massage might improve pain and stiffness temporarily. Make sure your massage therapist knows where your arthritis affects you.

What to avoid

Smoking. If you're addicted to tobacco, you might use it as an emotional coping tool. But it's counterproductive: Toxins in smoke cause stress on connective tissue, leading to more joint problems.
A negative attitude. Negative thoughts are self-perpetuating. As long as you dwell on them, they escalate, which can increase your pain and risk of disability. Instead, distract yourself with activities you enjoy, spend time with people who support you and consider talking to a therapist.

L. P. (n.d.). Arthritis pain: Do's and don'ts. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440