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Jolly joints and blissful bones

Where would you be without your bones and your joints? Lying in a messy jelly in the corner!

 

The South African Society of Physiotherapy assists with a few tips to make your skeleton happy and healthy.

All kinds of exercise are good for your bones and joints and the muscles that rely on them.

 

  • Weight-bearing exercise is a great bone strengthener. ‘Weight-bearing’ means any exercise in which you support your own body weight on your legs and feet, or hands and arms. Aim to do some several times a week for around 30 minutes a time. (Brisk walking is a great way to get going, if you haven’t been active for a while.)

 

  • Resistance exercises are also important to your musculoskeletal health. ‘Resistance’ means simply working against something that has a load, a weight (and that can even be your own body, as in planking, or using equipment like dumbbells) or resists you, like a resistance band.

 

Seek types of exercise which will keep your interest. “If you love gardening or dancing or canoeing, go for it,” says Rogier van Bever Donker, deputy president of the SASP.  “You’re more likely to keep at it if you enjoy it.”

 

“You’ll often see people with osteoarthritis being advised to lose weight to reduce strain on joints, and therefore pain,” says van Bever Donker. “In fact, recent research seems to indicate that it’s actually the inflammation associated with poor gut bacteria due to overweight that causes the pain. This is rather hopeful, as it means that you might be able to eat and take supplements that can help your bacteria recover.” Reduced pain as a result would make it easier for sufferers to exercise and stave off future pain!

 

Good foods for gut bacteria? Look for foods that are fermented naturally (like umqombothi, kimchi, sauerkraut, kombucha and natural yoghurt – you can even make your own pickles at home). Avoid sugar and simple carbohydrates, and eat lots of plants.

 

What about supplements? People are often told to supplement with vitamin D and calcium for strong bones, but recently published research suggests that you might want to save your money. “A meta-analysis of fractures in hundreds of thousands of people, published in the BMJ in August this year, casts some doubt on this long-accepted belief,” says van Bever Donker. “For now, just make sure you get a bit of sunshine, ten or twenty minutes or so, most days – obviously at times when your skin won’t burn. And ensure you eat a varied diet that contains sources of vitamin D and calcium, like eggs, spinach, fatty fish and dairy.”

 

Your physiotherapist can advise you if you have any concerns about bone and joint health.

Brought to you by the South African Society of Physiotherapy! www.saphysio.co.za.

Cancer: prevent, survive, thrive!

You want one piece of advice about cancer, whether you have it or you want to prevent it?

EXERCISE!

Yup, that’s it.

Get moving.

The top two tips for preventing cancer given by health authorities like the World Health Organisation are: don’t use tobacco, and be physically active. (The third tip is, of course, eat a healthy diet.)

Research into well-studied cancers like breast, colon and lung cancer show that people who engage in regular, moderate-intensity exercise, have a significantly reduced chance of getting these diseases (and this holds true for a number of other cancers, too). And we really mean ‘significant’ risk is reduced by between 20 and 40%.

The questions are: what is ‘regular’, how long should you do it, and what is ‘moderate intensity’?
Moderate intensity activity includes things like walking briskly; dancing; cycling on fairly level terrain; gardening (raking and digging, not delicate pruning!); scrubbing floors and other housework activities like that; playing with children.

The experts vary on what ‘regular’ means. Some say around three or four times a week; others say most days of the week. So aiming for five times a week seems reasonable. The duration should be between 20 and 40 minutes at a stretch; the ideal is to hit 150 minutes or more a week, which would mean 30 minutes five times a week.

Surviving and thriving

So that’s prevention; how about surviving cancer?

When your cancer is diagnosed, you’ll get a lot of practical advice about how to manage life while you’re in treatment.

If there’s a physiotherapist on your oncology team, she or he will give you this vital tip: exercise. Yes, it’s safe to exercise while you’re undergoing cancer treatment, many studies have shown that. But exercising while you’re being treated will do much, much more: it will improve your strength, reduce the fatigue often associated with oncology treatments, and greatly improve your quality of life.

“This is not surprising,” says South African Society of Physiotherapy President Dr Ina Diener. “Exercise has a myriad beneficial effects on the body, from improving blood flow to the brain to improving heart function, so it stands to reason the body will benefit from exercise when it’s facing the challenge of cancer therapy, too.”

It also helps cancer survivors to get back to health after treatment and improves quality of life. “If you’re at all concerned about what kind of exercise you should be doing and if it’s right for you, you should consult your physiotherapist,” says Dr Diener. “Physiotherapists are medically trained experts in creating tailor-made exercise programmes to suit each individual’s needs and specific circumstances.”
And she adds a real kicker: “We’ve got a lot of research that shows people who do regular exercise have a much better survival rate and a reduced chance of recurrence.”

What’s not to like? Movement is good health – so put your takkies on and head for the great outdoors!

Issued by The South African Society of Physiotherapy – (011) 615-3170 / www.saphysio.co.za

Seeking better quality of life?

Leap the hurdles, regain the energy, lead a full, active life

Your physiotherapist has got your back!

 

As the year swings round towards summer, we sigh with relief: time to do outdoor things, to enjoy swimming, hiking, cycling, for the children to play sports and other activities.

Has anyone ever discussed the impact of heat on you and your health? Is your children’s school making contingency plans for hot days?

We’re moving into a ‘new normal’ in which we are much more likely to get extreme heatwaves, which, in the South African context, have been defined as occurrences when the daily maximum rises to equal or above 35°C on three or more consecutive days, or events where it rises to 30°C on five or more consecutive days (lower maximums but of a longer duration).

 

Some of the excessive heat health impacts include:

  • Muscle cramps – if you’ve been sweating heavily and not rehydrating with fluids that contain a balanced mix of electrolytes, you can have severe cramping.

 

  • Heat oedema (swelling in feet, ankles and fingers, for example) – the body tries to cope by dilating blood vessels and sending blood to your extremities to radiate heat outwards.

 

  • Confusion and dizziness caused by the alterations to the blood vessels – this can even lead to unconsciousness (remember the tennis player, Frank Dancevic, who passed out in record heat at the Australian Open in Melbourne, 2014?).

 

  • Heat exhaustion, which can be incredibly dangerous, accompanied by nausea, frequent cramping, palpitations and more nasty symptoms.

 

  • Over the long term, poor hydration while working or exercising during extreme weather can lead to kidney disease – it is likely one of the contributing factors to a killer epidemic of ‘chronic kidney disease of unknown aetiology’ that has taken the lives of many young men in Central America and Sri Lanka recently.

 

“There are simple and effective ways to cope with the effect of extreme heat on health,” says Prof Witness Mudzi, president of the South African Society of Physiotherapy. “Having plenty of cold water on hand, as well as rehydration salts, is a crucial intervention. Cooling the person down, with wet cloths and fans and the like, moving them to a cool area and so on – if you catch it before it gets too serious, fluid and coolness will do the trick.

“But as physiotherapists, we’d like our patients to avoid any kind of brush with heat stress. During spells of extreme heat, we’d advise that you avoid physical exertion in the hotter part of the day. Schools might want to rejig the schedule for sports with this in mind.” Children should not be playing outside between 10 am and 16 pm.

 

For physiotherapists who have taken an interest in a broad range of fields, from sports to occupational health to paediatrics, it is important to make use of some simple interventions that can make a huge difference to mitigate against extreme heat which include: shaded, cool spots for breaks, water on tap, hats and other protective gear. “If you’re concerned about the risk of extreme heat to your physical activities, whether on the job, on the sports field, in the gym or at school, ask a physiotherapist to come and assess the situation and give practical advice.”

From heatwaves to injuries to illness, whatever comes between you and a well, happy, functioning body, ask your physiotherapist – we’ve got your back!

 

Issued by The South African Society of Physiotherapy – (011) 615-3170 / www.saphysio.co.za