October news and offers 2017
Thursday 12th October is World Arthritis Day. The theme is “Don’t delay, connect today “
putting emphasis on the fact that early diagnosis and intervention makes a big difference to the outcome for people with arthritis. Arthritis is an umbrella term that encompasses many joint diseases – some more debilitating than others and each type has a different management strategy. An overall theme with all arthritis is however that movement and exercise are important in the treatment and management of arthritis. We have packed this issue full of information about arthritis and how you can stay active and manage so you are in control of the disease and not it in control of you. Hydrotherapy, diet, supplements, pilates and yoga, physio when needed and paying attention to you mental health can all help - you need to work out what combination is best for you and we are here to help.
Check out our big pilates packs that are on sale this month below !
Have a great month! Jules
DON’T DELAY – CONNECT TODAY
(Early intervention is important)
Arthritis is often referred to as a single disease. In fact, it is an umbrellerm for more than 100 medical conditions that affect the musculoskeletal system, specifically joints where two or more bones meet.
Arthritis-related problems include pain, stiffness, inflammation and damage to joint cartilage (the tissue that covers the ends of bones, enabling them to move against each another) and surrounding structures. This can result in joint weakness, instability and deformities that can interfere with the most basic daily tasks such as walking, driving a car and preparing food.
Arthritis is the major cause of disability and chronic pain in Australia, with 3.85million Australians affected at a cost to our economy of more than $23.9 billion each year in medical care and indirect costs such as loss of earnings and lost production1.
As the population ages, the number of people with arthritis is growing. According to leading researcher Access Economics, current trends suggest that, by 2050, 7 million Australians will suffer from some form of arthritis 2.
There is a widely held belief that arthritis is simply a consequence of age, the pain of growing old. But it is not a natural part of ageing. In fact 2.4 million of all people suffering from the disease are ofworking age 3.
Research suggests that early intervention can delay the onset of the disease and may reduce the number of cases of osteoarthritis by about 500,000 within 15 years.
While there are about 100 forms of arthritis, the three most significant - osteoarthritis, rheumatoid arthritis and gout - account for more than 95 per cent of cases in Australia.
Arthritis is not yet curable. While the condition is usually manageable, it invariably impacts on a patient's quality of life and includes varying degrees of discomfort and pain.
One of the most effective treatment strategies in the management of arthritic conditions is MOVEMENT. Sometimes it’s important to rest an acutely inflamed joint but once any acute symptoms settle exercise and movement is the best treatment for arthritis. This movement can talk the form of walking, hydrotherapy, pilates, yoga, weights or swimming. The more active youare the better. Alongside exercise physio techniqes like mobilizatios, soft tissue work, dry needling, bracing and taping may help. Stay positive and take active control of managing your arthritis - be educated and aware!
HYDROTHERAPY FOR ARTHRITIS
Hydrotherapy is one of the oldest forms of exercise & medical treatment, involving the use of heated water to soothe pains and treat many diseases including arthritis. Exercise is one of the most effective ways to relieve pain and prevent problems associated with arthritis such as joint stiffness, muscle weakness, joint deformity, stress and depression. Hydrotherapy is an excellent way for those with arthritis to build up strength, ease stiff joints and relax sore muscles. The buoyancy of the water greatly reduces the pressure on your joints, making it easier to perform many exercises. Hydrotherapy is one of the easiest and most enjoyable ways that a person with arthritis can exercise. http://www.thelondonclinic.co.uk/sites/default/files/upload/images/uses-of-hydrotherapy-or-aquatic-therapy.jpg
Some of the benefits of hydrotherapy for arthritis include:
• Exercise with decreased load on your joints.
• Assists anti-gravity movements such as lifting or jumping.
• Allows a full range of movements of the joints without strain.
• Water properties mean that exercise can be easily adjusted to be more or less difficult.
• Relaxation can help relieve pain. Many people find that floating and gently moving in warm water is a very pleasant and relaxing experience.
• Warm water in a heated swimming pool warms up your muscles and joints so they are more flexible and able to move easily.
You may have heard that exercise must be weight-bearing to provide enough mechanical stress to stimulate an osteogenic response (in other words, increase the strength of your bones). However, increased bone mineral density (BMD) has been reported with aquatic exercise, and increases in bone strength can be achieved with hydrotherapy.
People with arthritis can exercise all joints easily in the warm, supportive water during hydrotherapy sessions. It provides a supportive environment to exercise safely and reduce the pain associated with arthritis. THE BEST NEWS IS THAT WE ARE INRODUCING HYDROTHERAPY WITH REVIVE. WE ARE PARTNERING WITH A LOCAL HYDROTHERAPY POOL TO BRING OUR CLIENTS THE BENEFITS OF HYDROTHERAPY – STAY TUNED FOR START DATES AND TIMES. EXPRESS YOUR INTEREST AT RECEPTION !
SUPPLEMENTS FOR ARTHRITIS
There is some evidence that supplements can assist with the management of arthritis. The evidence is not very strong and you need to trial these supplements for yourself to see if they will help you . There is often a lag time before you will notice improvement so persist for the recommended time.
Combination glucosamine sulfate and chondroitin • Recent studies have shown that the combination of glucosamine sulfate and chondroitin may be effective in slowing the breakdown of cartilage in the early stages of knee OA. Research has also shown that the combination may help in reducing moderate to severe knee pain from OA.
What is the recommended dose? • Glucosamine sulfate: 1500mg per day • Glucosamine hydrochloride: 1500mg per day (note, glucosamine sulfate is suggested to be more effective) • Chondroitin sulfate: 800 - 1000mg per day Different brands contain different amounts of glucosamine and chondroitin. Read the label carefully to see how many tablets you need to take to get the right dose or ask your pharmacist for advice.
OMEGA-3 FATS MAY HELP REDUCE PAIN AND INFLAMATION
What are omega-3 fats? Omega-3 fats are a type of fat that may be important for good general health. Our bodies cannot produce omega-3 fats so they must be obtained from food. Omega-3 fats are mostly found in oily fish and certain nut and seed oils. How do omega-3 fats work for arthritis? Certain types of omega-3 fats can reduce inflammation from arthritis. This may help to relieve joint pain and stiffness in a similar way to non-steroidal antiinflammatory drugs (NSAIDs). What types of arthritis benefit from omega-3 fats? Omega-3 fats have not been studied in all forms of arthritis. Current research suggests omega-3 fats are helpful for people with inflammatory arthritis, such as rheumatoid arthritis, ankylosing spondylitis and psoriatic arthritis. There is also evidence that fish oils may help control symptoms of osteoarthritis and lupus (systemic lupus erythematosus).
Maintaining a healthy weight and Nutrition for arthritis
A healthy balanced diet is the best way to maintain your general health and prevent arthritis. Unfortunately there is no diet that will cure arthritis. Here are a few tips to ensure you maintain a healthy balanced diet and prevent arthritis or manage arthritis.
- Maintain a healthy weight- extra body weight increases stress on your body’s joints, there has been a clear link between being overweight & an increased risk of developing arthritis.
- Choosing the right fats- research suggests that healthy fats may reduce the symptoms of arthritis as well as many other health benefits including reducing your risk of heart disease. Healthy fats include, monounsaturated fat (foods include olive oil, avocados and various nuts and seeds) and Omega-3 fats (foods include oily fish, fish oil supplements, linseed, walnuts). Try to avoid saturated fats where possible (animal fat products such as butter, cheese and fatty meats which also contain dietary cholesterol).
- Glucosamine and/or chondroitin supplements may relieve the pain and prevent or slow down the breakdown of cartilage in osteoarthritis.
- Ensure you maintain three serves of dairy a day to ensure you aren’t deficient in calcium and vitamin D as both of these play a role in bone strength. Calcium rich foods include: yoghurt, milk, cheese, canned fish with their bones, green leafy vegetables, nuts and legumes
- Vitamin D is essential to increase calcium absorption, Vitamin D can be absorbed by the sun through skin exposure, Osteoporosis Australia recommends six to eight minutes of sun exposure (before 10am or after 2pm) about four to six times a week.
- Citrus fruit- keeping your vitamin levels up is essential as this plays a role in preventing inflammatory arthritis and maintaining healthy joints with osteoarthritis.
- Certain foods can also trigger attacks of gout, these foods tend to have high levels of purine a substance made into uric acid in the body. The symptoms of gout can be eased by avoiding alcohol and offal meats and by drinking plenty of water.
- Keep a food diary monitoring your food intake and symptoms, this can show which foods could be provoking your symptoms.
How to stop those sugar cravings!
- Ensure you consume protein and essential fats at each meal
- Having a mid-afternoon protein rich snack is essential to keep your blood sugar levels stable ensuring you don’t reach for the chocolate bar before dinner time.
- Don’t skip meals as well as a morning tea snack
- Reduce coffee to one a day and preferably before 9am
- Two sweet treats a week to maintain a healthy 80/20 lifestyle
- If you’re on a weight loss journey- stay clear of starches, fruit and coffee after 3pm, they can trigger sugar cravings after dinner.
OCTOBER SPECIAL AND OFFERS
EQUIPMENT PILATES PACKS
25 group ETS pack (20 % off)
$960 (save $240)
$38 per class
50 group ETS pack (25% off)
$1800 (save $600)
$36 per class
3 one on one Pilates pack
$270 (save $60)
$90 per session (one hour)
20 Reformer Class packs
$440 ($22 per class)
Yoga is coming back to Revive!
We have moved the reformers from downstairs back upstairs to clear the downstairs room for our pilates mat, mums and bubs, preggie pilates and weights classes. This also means we now have room for yoga, barre pilates and meditation again.
Please express you interest in yoga, barre and meditation classes at reception and we will be letting you know shortly when these classes will commence.
Allie Boot is returning to Revive next month. Many of you will remember Allie our naturopath and massage therapist. Allie will be available 2 days a week while she is studying acupuncture.
We have a new physiotherapist joining us in early December. Alex Tomkins is relocating to Brisbane from Rockhampton and we are excited to be welcoming her to Revive!
Melissa Tattum is also returning from maternity leave in early December and will be available for appointments on Monday
THE NEW REVIVE APP NOW AVAILABLE IN THE APP STORE
Our new branded App has arrived! You can now connect with us through the app to book appointments and classes and keep up to date with what’s happening in the studio. Please let us know how you find using the app - we appreciate any feedback!