Reduce Pressure on Knees

Photo by Marlon Lara on Unsplash

Did you know that losing weight reduces knee joint pressure?

According to a study conducted by Dr. Stephen Messier, 1-lb. of weight loss equals 4-lb. reduction in the knee joint load. Also suggested, individuals that lose 10-lbs would reduce up to 48,000 pounds of pressure for every mile walked. The results are a compelling case for weight loss associated with improving knee pain. Consider the workload over time, it can result in making a significant difference in knee joint damage, reducing overall pain throughout your life in the future.

Knee pain is a frequent issue that continues as people age. One factor that compounds this issue is weight.

https://www.livestrong.com/article/403363-one-pound-weight-loss-equals-reduced-pressure-on-knees/

Are you training with weighted vests?

After reading the facts about pressure on the knee joints, it makes me question the safety of wearing extra weight on stair climbers or while running. Over the years I have seen many types of training that I, myself, would not be comfortable with. Performing cardio with weights (hand weights, weighted vests, etc.) is one of them. The added weight will most certainly add to joint pressure. If it affects the knee joints, what about the hip joints?

As we age, those joints age right along with us. Will this strategy help everyone; probably not, especially if there are other factors weighing in:

  • arthritis
  • disrupted cartilage in the knee joint
  • cartilaginous breakdown
  • torn meniscus
  • etc.

Each case is different and everyone should consult with physicians before starting any diet and exercise program. If you have any of the mentioned concerns above, your medical professional can give you advice on which type of workout is best for your body type. I, personally, love to swim when I have joint pain. (click here to see reasons why swimming is a smart choice) It helps relieve the pressure rather than add to the pressure. There are many facilities now offering water aerobics for clients that suffer from arthritis and other joint related illnesses, especially hospital-based facilities.

What about foot pain?

I have a client and friend who has been on a weight loss journey for a year now and has had great success as a result of lifestyle changes. Her goal was to lose 40-lbs and she is currently 1-lb away from hitting her goal. We had a discussion about reducing knee pressure which struck a chord with her regarding her journey. She mentioned that she recently wore a pair of wedge heels that would normally cause the ball of her feet to hurt by the end of the day. After losing 39lbs, her feet did not hurt as she had come to expect it to when wearing those shoes. That’s a win in my book!

Do you have any pain reduction stories related to weight loss? If you do have any stories, please share them with us by leaving comments. They can be success stories or no results, don’t feel constricted on the topic.

Catherine Bares

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Why Drinking Water is Important

5 Major Functions that Water Aids in

  • In the blood, water transports oxygen, glucose, and fats to working muscles and carries away metabolic by-products such as carbon dioxide and lactic acid.
  • Water helps urine eliminate metabolic waste products.
  • Water aids saliva and gastric secretions, which helps digest food.
  • It lubricates joints and cushions organs throughout the body.
  • In sweat, it dissipates heat through the skin.

Did you know that your body will retain less water if intake is sufficient?

How can water help weight loss?

  • When water takes place of sugary beverages or juice, it results in a reduction of total calorie intake.
  • Drinking a glass of water before meals and snacks can help an individual feel full and consume fewer calories.
  • Maintaining sufficient amounts of water can help the body to function more efficiently, especially in the areas of maintaining ideal body temperature during exercise and increasing fat utilization.
  • Its common to mistake thirst for hunger. Click here for my recent post: are you hungry or thirsty
  • Drinking water helps decrease the desire for other sugary, high calorie drinks.

What type of Water is Best?

Water that does not contain sugar or artificial sweeteners is best. Excessive consumption of artificial sweeteners can stimulate hunger. When that happens, it can derail your health goals and eating plans as a result.

How Much Water is Enough?

Making changes gradually can help reduce the daunting affects and help contribute to permanent success. Start making small increases. See what works for you. A doctor or registered dietitian can help you determine the amount of water that is right for you. I have included a quote from the Mayo Clinic’s website below as a reference.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids for men
About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.
What about the advice to drink 8 glasses a day?

You’ve probably heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s easy to remember, and it’s a reasonable goal.
Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.

Factors that influence water needs

You might need to modify your total fluid intake based on several factors:
Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It’s important to drink water before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in your blood (electrolytes) lost through sweat.
Environment. Hot or humid weather can make you sweat and requires additional fluid intake. Dehydration also can occur at high altitudes.
Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor’s recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. The Office on Women’s Health recommends that pregnant women drink about 10 cups (2.4 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters) of fluids a day.

www.Mayoclinic.org

Thanks for taking the time to read my blog,

Catherine Bares


 

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#When should we eat #when should we stop eating

Recently, I had a conversation with a client, of my PiYo class, about the #Circadian rhythm and how she lost 8 lbs. following the 12 hour eating rule.  It prompted me to reflect on when I am at my best in eating habits and my at my best weight.  The science behind it makes sense to me and rings true with what I find in my habits.  If I eat late at night, I tend to gain weight and my sleep suffers.  When I cut off my eating, I drop body fat and sleep longer.  I crawl into bed earlier, fall asleep faster and wake up early feeling energetic.  I don’t hit the snooze button on those mornings.

I came across this article that helps explain the #Circadian Rhythm and how it affects our health.  If you give a try, please leave comments here,  on Instagram or Facebook.  Did it help you sleep? Did it help you drop some body fat/weight? Are you more energetic?

Catherine Bares

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