Sunday Territorian 18 May 2014
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b+s 17 health 20s and 30s The quality of our joints is relatively stable during these decades, so its all about how well we look after them. The injuries I see at this time are almost all sports- or work-related, Dao says. Getting back into a childhood sport or trying your hand at long-distance running without preparation are both major culprits. Prepare your body with cycling, swimming and resistance exercises in the gym, and always back away from exercise if its causing you pain, Dao adds. Arthritis isnt common at this age but it can occur, so see your doctor if you have sustained joint pain or pain when doing normal tasks such as carrying shopping bags or getting out of a chair. + Move, move, move Motion helps to swish the synovial fluid around to all parts of the joint, keeping them from being stiff, Dao says. Movement also strengthens the muscles and bones which, in turn, strengthens joints. + Watch your posture Spend hours each day hunched over a computer? Walk around in high heels? Hold your baby on the same hip? Youre throwing your body out of alignment and putting extra pressure on joints. Move around every hour, try to stretch once a day, and invest in supportive, fitted and, yes, flat shoes. + Care for tight muscles You need strong but also supple muscles to keep joints in good alignment. For instance, a tight hip flexor muscle (common in office workers) pulls the joints of the pelvis and spine forwards and makes them bear extra weight. Tight leg muscles such as calves and hamstrings can also affect the knees, hips and spinal joints. + Quit smoking and moderate your alcohol intake Smoking and drinking alcohol affect bone strength, and that affects joint health. Smoking also doubles the risk of rheumatoid arthritis, and too much alcohol ups the risk of gout (a type of arthritis) later in life. 70s and beyond Joint pain isnt unavoidable, but its more common in your 70s and beyond. Recent national data found that almost half of people over 65 have arthritis. Many more experience joint pain from age-related wear and tear, less fluid in the joints and cartilage erosion. Falls are the other big risk for joints, and affect a third of all elderly people each year. The use-it-or-lose-it approach still applies in your 70s, 80s and 90s you may just need to modify your activity. + Do gentle, varied exercise Low-impact exercises such as walking, aqua aerobics, yoga and Tai Chi are good, as are weight-bearing moves such as seated leg lifts and light hand weights. + Improve your balance This will minimise the chance of a fall. A physiotherapist or personal trainer can help you with balance and corestrengthening exercises. A good, solid pair of shoes with a textured sole and ankle support also help with stability. + Feed your bones Joint pain can be a result of low bone density, which is most common in those over 70. A diet rich in calcium, vitamin D, potassium, phosphorus, magnesium, and zinc can increase density, as can calcium and vitamin D supplements. 40s, 50s and 60s The risk of arthritis increases in these decades. Osteoarthritis (OA) is the most common type, affecting more than 1.6 million Australians and it mainly strikes people over the age of 45. The next most common type is rheumatoid arthritis (RA), an autoimmune disease that affects more than 420,000 Australians. Both conditions need medical interaction to stop progression and manage pain, so speak to your doctor if youre concerned or are experiencing joint pain, inflammation or swelling. + Lose excess weight According to Dao, carrying 1kg of extra weight is equivalent to bearing an extra 3kg-5kg of force on the joints of the lower body. Research has revealed that losing 5 per cent of your body weight has a noticeable effect on reducing pain from OA. + Keep moving It sounds counterintuitive, but if a joint hurts due to osteoarthritis, it needs movement more than rest because the only way a joint gets nutrients is through physical activity. Exercise also builds muscle and bone strength, which helps your joints to stay healthy. Walking, swimming and cycling are all low-impact forms of cardio exercise. If you have arthritis, a physiotherapist can help you put together a program of stretching and strengthening exercises. + Consider a supplement The most popular supplements recommended to OA sufferers are glucosamine and chondroitin, which are both derivatives of cartilage components. Omega-3 is good for RA sufferers as it reduces inflammation. According to Arthritis Victoria, research has found the effective dosage of omega-3 to be 2.7g a day, and it needs to be taken for at least two months before an effect is seen. Joint injuries that are sustained in childhood can lead to osteoarthritis in adulthood bodyandsoul.com.au Body +soul For more on how to keep your joints healthy, visit bodyandsoul.com.au V1 - TELE01Z01BS good SUNDAY MAY 18 2014 LIFESTYLE 23 V1 - NTNE01Z01MA Mexicos tops, says Kuruvita By DARREN CARTWRIGHT TV CHEF Peter Kuruvitathought Mexico was overrunwith drug cartels and gang-sters until he shot his latestcooking series Mexican Fiestafor SBS One. Now he could serve as anambassador for the NorthAmerican country after fall-ing in love with the food, thepeople and their customs.Kuruvita says his percep-tion of Mexico changeddramatically once filmingstarted for the 10-part seriesfor SBS One. My perception aboutMexico was problems withborder patrol, drugs, gang-sters and people wearing som-breros, and its so wrong,Kuruvita said. We stayed away from thetourist places . . . I wanted tosee the real Mexico and theyare a wonderful warm people.If you travel in the rightareas and stay away fromthe crazy party places youshouldnt see much troubleat all. Kuruvita started offtasting a burrito in a very su-spect roadside diner, whichlooked like it would havetrouble passing Australianhygiene regulations. But looks were deceivingas Kuruvita dissected the burrito and added searing hotlocal chilli. The burrito initiation hel-ped the SBS chef understandthe local cuisine and how bestto prepare and cook it for theremainder of the show. I knew absolutely nothingabout Mexican food, he says.But when I got there andlearnt the basics, you realiseyou can create your own di-shes out of using the guide-lines to their food. Mexican food is all aboutthe salsa, Kuruvita says.He said he also learnt e also learntbabout the nutritional valueof corn, once its cookedMexican-style. The biggest thing I learntwas when you eat a cob ofcorn, its not very nutritional-ly effective, Kuruvita says.Mexicans realised thisand dried the corn, andthat activated it to becomeone of the most nourishingfoods ever. I have a brand new respectfor their cuisine. Kuruvita will post 32 reci-pes from the third instalmentof his Fiesta on the officialwebsite and add Mexicandishes to the menu at hisNoosa Beach House on theSunshine Coast. Mexican Fiesta With PeterKuruvita, SBS One, Thursday, a 7.30pm WERE FOR KNOWING WHATS ON Find your 7-day TV Guide every Monday in Switched ON in the NT News Phone: 8941 1300 Fax: 8947 0171 Email: firstname.lastname@example.org Po Box 2264, Parap 0804 5/7 Fannie Bay Pl, Fannie Bay Service & repairs to all makes and models All mechanical services We also provide Sheet Metal Fabrication AIR CONDITIONING & REFRIGERATION SPECIALISTS Beat the heat and huminity this wet season, ensuring you have maximum energy effeciency.