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09/12/2023

What is joint pain and swelling?
- Swollen joints happen when there is fluid in the tissues around the joints. It can be very uncomfortable and can make it difficult to move the affected joints. In some cases, swelling may cause affected joints to increase in size or appear to be an odd shape.

- Joint pain and swelling can affect more than one joint at a time. The most common joints to be affected by pain and swelling are elbows, wrists, shoulders, the base of the spine, knuckles, hips, knees, or ankles.

- There are two types of joint pain and swelling: acute and chronic. Acute joint pain and swelling come on quickly and last a short time, for example, if you have an injury. Chronic joint pain and swelling come on slowly and cause long-term problems. This is more likely to be caused by an underlying condition such as a type of arthritis.

What causes joint pain and swelling?
- Acute joint pain usually comes on quickly and lasts a short while. Some frequent causes of acute joint pain include:

- injuries, such as sprains and strains
- overuse of the joint
- an infection
- other illnesses, such as the flu or COVID-19
- Chronic joint pain and swelling may be caused by a 'rheumatic' condition — a condition that affects your joints, bones, and muscles. There are more than 200 different kinds of rheumatic conditions, including arthritis, gout, and lupus.

- The most common types of arthritis are osteoarthritis and rheumatoid arthritis.

How are joint pain and swelling treated?
- Acute joint pain, such as strains and sprains, can usually be helped by the PRICE method:

- Protect the joint area from further damage or harm.
- Rest the joint — avoid activities that cause pain.
- Ice the joint for 20 minutes every 2 to 3 hours — make sure the ice is wrapped up so it doesn’t touch your skin.
- Compress the joint with a bandage that is firm, but not tight.
- Elevate the joint above the level of the heart to reduce swelling.

09/12/2023

8 Quick Stretches

Being seated in front of a computer for over 8 hours a day isn't only hard on the mind but also the body. Why endure so much body pain at such a ~young~ age? If you've been stocking up on salonpas or imagining quick fixes like a back massage from a bulldozer, we've gathered easy stretches for your work breaks. (P.S. Most can be done while sitting!)

09/12/2023

MECHANISM NG PAGPAPAKATAO-Skeletal-joints

Sa okasyon ng World Osteoporosis Day, mangyaring bigyang-pansin ang kalusugan ng musculoskeletal. Siguraduhin na ang Max ay isang linya ng produkto na tumutulong sa pagsuporta sa supply ng mahahalagang nutrients para sa mga kalamnan at buto. – mga kasukasuan, at sa parehong oras ay dapat mong panatilihin ang paggalaw para sa isang mas malusog sistema ng motor.

Hayaang alagaan at protektahan ni Ensure Max ang iyong mga kasukasuan.

09/12/2023

What Milk Can Do for You

People who have a diet rich in milk and milk products can reduce the risk of low bone mass throughout the life cycle. Foods in the milk group provide vital nutrients, including calcium, potassium, vitamin D, and protein.

1. Build Stronger Bones
Diets rich in milk and milk products help build and maintain bone mass. This may reduce the risk of the bone-thinning disease osteoporosis.
Milk products are especially important to bone health during childhood and adolescence when bone mass is being built.
Diets that include milk products tend to have a higher overall nutritional quality.
Calcium-fortified foods and drinks such as soy beverages or orange juice are other sources of calcium but may not provide other necessary nutrients.

2. Vitamins and Minerals
Calcium helps build stronger bones and teeth. Milk products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of milk products per day can improve bone mass. Diets rich in potassium may help to maintain healthy blood pressure. Milk products, especially yogurt and milk, provide potassium.
Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk that is fortified with vitamin D is a good source of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals.
Low-fat or fat-free milk products provide little or no fat.

09/12/2023

Cause of Joint Pain

Joint pain is extremely common, especially as you age. In one national survey, about one-third of adults reported having joint pain within the past 30 days. Knee pain was the most common complaint, followed by shoulder and hip pain. But joint pain can affect any part of your body, from your ankles and feet to your shoulders and hands.

A wide range of conditions can lead to painful joints:

- Osteoarthritis, a “wear and tear” disease, is the most common type of arthritis.
- Rheumatoid arthritis is an autoimmune disorder that happens when your body attacks its own tissues.
- Bursitis is when sacs of fluid that help cushion your joints get inflamed.
- Gout is a form of arthritis that most often affects your big toe joint.
- Strains, sprains, and other injuries.

Often, the pain can come with swelling and inflammation, stiffness, and loss of range of motion.

09/12/2023

OSTEOPOROSIS

🦴 Think osteoporosis is a condition that affects people in their 70s and 80s? Think again. Bones actually start to become weaker post 30 and women can lose up to 20% bone density in the 5-7 years after menopause. Decreased bone density = increased future risk of breaks and fractures (osteoporosis). It’s never too early to start a bone-friendly exercise, diet, and sunshine lifestyle. Here’s how:

🥛 Eat foods high in calcium (aim for 1200mg a day if you’re over 50). Found in dairy (choose natural yogurt, cottage cheese, fetta, kefir, buttermilk, ricotta) dark leafy greens (kale, watercress, broccoli) tofu, tinned fish, almonds, tahini, oranges, prunes, and figs.

☀️ Vitamin D is crucial to bone health. It’s mainly obtained from the sun but is also found in limited amounts in oily fish (sardines, mackerel, anchovies, salmon, herring), eggs, mushrooms, and cod liver oil. Check your Vitamin D yearly, end of summer is best. You may need to top up with a D3 supplement over the winter months.

🏃🏽‍♀️ Stay active (150 minutes a week) and avoid sitting for long periods.
💃🏼 Weight bearing exercise - running, dancing, skipping, HIIT, boxing - is crucial for maintaining and building bone. This can be part of your 150 minute weekly target.
🏋🏼‍♀️ Add in resistance training to your fitness using weights a couple of times a week.
🚬 Smoking and alcohol are linked to increased risk of osteoporosis.

Ang pagpapanatili ng ugali ng pag-inom ng 2 buong baso ng Ensure Max tuwing umaga at gabi ay nakakatulong sa pagbibigay ng mahahalagang nutrients kabilang ang:
💪 HMB at mataas na kalidad na Protein upang makatulong na maiwasan ang pagkawala ng kalamnan at bumuo ng mass ng kalamnan.
🛡 38 nutrients na nagtataguyod ng pangkalahatang kalusugan
💧Karagdagang 12 sustansya upang suportahan ang kaligtasan sa sakit

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