Category: Health

  • Exercise – a Panacea. Part 1: Arthritis

    A healthy joint is like two smooth pieces of paper sliding against each other. Arthritis, joint damage, is like adding crinkles to the papers, with the friction causing pain and problems. However, in severe cases, and even with bone-on-bone degeneration, having no pain with “activities of daily living” is easily obtainable with a lot of hard work and the right treatments. If exercising on your own, consistency and diligence are the most important factors, so do something fun, like group classes/events, dancing, or play dates with grandchildren.

    The key is dynamic muscle protection

    Muscles are about 80 percent of the body’s support and protection; bones, ligaments, and padding are only about 20 percent.

    It is very common to have strong and healthy muscles that lack the coordination to protect joints.

    Certain exercises astronomically increase muscle protection.

    Any exercise helps build some protection, but most have minuscule levels of protection, necessitating high volume to feel any benefit. An optimized exercise should allow for significant and immediate improvements.

    Consider working with a physical therapist to create an optimized exercise plan that brings about those improvements.

    PRIME PHYSICAL THERAPY
    600 Queen St., C-2, Honolulu HI 96813
    808-286-0194 | www.primepthawaii.com

    A healthy joint is like two smooth pieces of paper sliding against each other. Arthritis, joint damage, is like adding crinkles to the papers, with the friction causing pain and problems. However, in severe cases, and even with bone-on-bone degeneration, having no pain with “activities of daily living” is easily obtainable with a lot of…

  • Benefits of Diaphragmatic Breathing

    Our fast-paced lifestyles have caused many of us to lose the ability to use our main respiratory muscle, the large dome-shaped diaphragm, to breathe. Instead, we use our shoulders, upper chest, neck and back muscles, causing rapid, shallow breaths.

    Diaphragmatic breathing is beneficial for your physical and mental health as it reduces stress, lowers heart rate and blood pressure. For those with pulmonary disease, such as COPD, the diaphragm often becomes weakened causing it to work less efficiently. A physical therapist experienced in pulmonary rehab can teach proper breathing to reduce anxiety, slow breathing rate, increase full oxygen exchange, and improve physical activity. Because part of the core is the diaphragm, in physical therapy, breathing is also essential to proper posture and core stability.

    Diaphragmatic breathing is one of simplest things you can do to improve your overall health and well-being.

    • Lie or sit, place one hand on the upper chest and the other below the rib cage.
    • Breathe in slowly through the nose so the stomach moves out against your hand. The hand on your chest should remain still.
    • Breathe out through pursed lips as you relax the diaphragm, letting it fall inward.
    • Inhale for 4 seconds; exhale for 6; 10 times.

    MOON PHYSICAL THERAPY, LLC
    320 Ward Ave., Ste. 107, Honolulu HI 96814
    95-1057 Ainamakua Dr., F-11, Mililani HI 96789
    808-597-1005 | www.moonpt.com

    Diaphragmatic breathing is beneficial for your physical and mental health as it reduces stress, lowers heart rate and blood pressure. For those with pulmonary disease, such as COPD, the diaphragm often becomes weakened causing it to work less efficiently. A physical therapist experienced in pulmonary rehab can teach proper breathing to reduce anxiety, slow breathing…

  • Well-being Starts with a Healthy Kitchen

    Kitchens are awesome places as great food is cooked and eaten there! But they can also be home to dangerous microbes. Did you know that kitchens are more heavily contaminated than bathrooms? Ordinary cleaning practices do little to reduce the microbial load, so kitchen sanitizing is a higher and more frequently needed level of cleanliness. For example, you should clean sponges daily: microwave them for one minute or put them in a dishwasher with a drying cycle.

    Two good reasons for kitchen sanitation

    Reducing germ counts to an acceptable level is the main purpose of kitchen sanitation. In addition, sanitizing procedures help to prevent food spoilage and can prevent micro-organisms interfering with various cooking processes.

    Best practices for a healthy kitchen

    • Proper personal hygiene, including frequent hand and arm washing and covering cuts
    • Proper cleaning and sanitizing of all food contact surfaces
    • Proper cleaning and sanitizing of utensils and equipment
    • Store food at safe temperatures and throw it out at the proper time

    The proper cleaning method is to wash with detergent and hot water, rinse with clear hot water, and then use a sanitizer approved for use on food contact surfaces.

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    CLEAN PLUS SYSTEMS II
    808-678-8021 | www.rosegalera.com

    Kitchens are awesome places as great food is cooked and eaten there! But they can also be home to dangerous microbes. Did you know that kitchens are more heavily contaminated than bathrooms? Ordinary cleaning practices do little to reduce the microbial load, so kitchen sanitizing is a higher and more frequently needed level of cleanliness.

  • Benefits of Exercise for Our Kūpuna

    Regular exercise and physical activity can help to prevent disease, improve mental health, increase energy, reduce the risk of falling and much more. Here’s how!

    Disease prevention

    Exercise improves overall immune function. Even light exercise for 30 minutes a day is beneficial.

    Photo courtesy of Pohai Nani
    Photo courtesy of Pohai Nani

    Improved mental health and cognitive function

    Exercise relieves stress by producing endorphins —  those “feel good” hormones — and has also been shown to lower the risk of developing dementia.

    Improved sleeping patterns

    Exercise helps establish good sleeping patterns, which is especially important for older adults.

    Decreased risk of falls

    Exercise improves strength, agility and flexibility, which in turn will improve balance and coordination, reducing the risk of falls.

    Social engagement

    Strong social ties are important at any age. Turn exercise into a fun social activity by joining a group exercise class, walking group or even a gardening club.

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    POHAI NANI
    Sonja Guy  |  808-236-7807 www.pohainani.org

    Regular exercise and physical activity can help to prevent disease, improve mental health, increase energy, reduce the risk of falling and much more. Here’s how!

  • Aging and the Impact of Hearing Loss

    By age 75, approximately fifty percent of us will have a significant degree of correctable hearing loss. Fortunately, most hearing loss can be treated and is correctable. New technology enables us to hear and understand at or near normal levels. It is always a good idea not to procrastinate and seek professional help sooner rather than later.

    Effects of untreated hearing loss

    Hearing loss isn’t just an ear issue. Untreated hearing loss can have serious and wide-ranging consequences for both you and those around you:

    • Increased mental fatigue/stress
    • Poorer memory
    • Difficulty focusing
    • Poorer mental health
    • Social withdrawal
    • Depression

    If you or a loved one are not hearing as well as you once did, help is available. Modern technology can correct hearing loss as well as improve your hearing. Don’t let hearing loss rob you of the enjoyment of your golden years. Join the thousands of people who have overcome hearing loss and increased their quality of life by seeking professional help.

    You will be glad you did.

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    OHANA HEARING CARE
    1296 S Beretania St #102 Honolulu, HI 96814
    808-593-2137 | www.ohanahearingcare.com

     

    By age 75, approximately fifty percent of us will have a significant degree of correctable hearing loss. Fortunately, most hearing loss can be treated and is correctable. New technology enables us to hear and understand at or near normal levels. It is always a good idea not to procrastinate and seek professional help sooner rather…

  • A Pain-Free New Year

    With a new year comes new goals to better ourselves. Whether you have been exercising for years or are just starting out, be especially careful to avoid injury. Loss of flexibility and of bone and muscle mass increases the risk of injury and slows down recovery.

             Consult with a professional — Do not start a program without first checking with your doctor or your physical therapist. Your PT will provide expert assessment and personalized recommendations for your health and fitness. They will ensure your workout program accommodates your physical capabilities and any pre-existing conditions you might have.

             Warm up / cool down — Cold muscles are prone to injury so add a few minutes of light exercise and stretches to improve blood flow and reduce stiffness. Slowly increasing / decreasing your heart rate also minimizes stress on your heart.

             Know your limitations — Never work out to the point of pain. Exercising through pain can actually prolong healing. Listen to your body, slow it down, or consult with a PT on how to proceed carefully and safely.

             Vary your workout — Alternating programs, such as swimming or dancing, work different muscle groups, prevent boredom, and give your body a chance to recover between sessions.

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    MOON PHYSICAL THERAPY, LLC
    320 Ward Ave., Ste. 107, Honolulu HI 96814 95-1057 Ainamakua Dr. F-11, Mililani HI 96789
    808-597-1005 | www.moonpt.com

    With a new year comes new goals to better ourselves. Whether you have been exercising for years or are just starting out, be especially careful to avoid injury. Loss of flexibility and of bone and muscle mass increases the risk of injury and slows down recovery.

  • Understanding the Two Types of Pain

    There are two main classifications of pain: the common type that arises from damaged tissue (nociceptive pain), and the more exotic kind that comes from damage to the system that reports and interprets damage, the nervous system (neuropathic pain).

    NOCICEPTIVE PAIN

    Tissue damage caused by injury to bone, soft tissue,  or organs. This can be caused by cancer or physi-cal injury such as a cut or a broken bone. The pain may be an ache, a sharp stabbing, or a throbbing. It could come and go, or it could be constant. You may feel the pain worsen when you move or laugh. Sometimes, breathing deeply can intensify it.

    NEUROPATHIC PAIN

    Nerves function like electric cables transmitting signals to and from the brain. Nerve damage can interfere with the way those signals are transmitted, causing abnormal pain signals, such as burning, prickling, electrical shock, tingling or a stabbing sensation. Hypersensitivity to temperature or touch may also indicate nerve damage.

    Understanding the two types of pain will help you understand the solutions your physician or pain specialist suggest for easing it.

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    NOVEL MEDICAL SOLUTIONS
    support@novelmedicalsolutions.com
    808-528-1111 | www.novelmedicalsolutions.com

    There are two main classifications of pain: the common type that arises from damaged tissue, and the more exotic kind that comes from damage to the system that reports and interprets damage, the nervous system. Understanding the two types of pain will help you understand the solutions your physician or pain specialist suggest for easing…

  • Know Stroke Warnings and Call 911

    Stroke remains Hawai‘i’s third leading cause of death and a leading cause of major disability. However, 80 percent of strokes are preventable. And those that do occur, in many cases, are treatable if symptoms are quickly recognized and treatment is quickly sought.

    Hawai‘i Emergency Medical Services (EMS) data shows, however, that almost 50 percent of Hawai‘i stroke patients aren’t being delivered to hospitals by EMS ambulances. That can result in treatment delays upon hospital arrival or, in some cases, patients arriving at a hospital that is not prepared to immediately provide treatment. In addition, approximately 70 percent of Hawai‘i stroke patients arrive at a hospital at least 24 hours after first stroke symptoms, outside of the treatment times for therapies that can be used to minimize, and sometimes reverse, stroke effects.

    “Stroke patients have the best chance of recovery when 9-1-1 is called immediately,” says Kazuma Nakagawa, M.D., neurologist and American Heart Association (AHA) Hawaii Division Board member.  “For every minute of treatment delay, almost two million brain cells are permanently lost and the risk of permanent disability or death increases. Hawai‘i’s EMS paramedics are trained to diagnose the type of stroke and begin treatment en route to the hospital. They can also alert hospital stroke teams in advance so that treatment can begin immediately upon arrival. Recognizing stroke signs and taking immediate action can mean the difference between a patient walking out of a hospital or being wheeled out.”

    The AHA developed the acronym F-A-S-T to help the public recognize stroke signs and quickly call 9-1-1. “F” stands for face drooping, especially on one side. “A” stands for arm weakness or numbness. “S” stands for speech difficulty or slurring. And “T” stands for time to call 9-1-1.

    Stroke, in most cases, is preventable through simple lifestyle changes. They include controlling blood pressure, blood sugar and cholesterol levels, maintaining a healthy weight, exercising, improving diet, and not smoking. To learn more about how you can prevent your risk for stroke, go to www.StrokeAssociation.org, or call the AHA Hawaii Division office in Honolulu at the number below.

    Follow us on Facebook or Instagram or visit our website to see what’s happening locally.

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    AMERICAN HEART ASSOCIATION HAWAII DIVISION
    677 Ala Moana Blvd, Suite 600, Honolulu HI 96813
    808-377-6630  |  www.heart.org/Hawaii
    Facebook & Instagram: HeartHawaii

    Stroke remains Hawai‘i’s third leading cause of death and a leading cause of major disability. However, 80 percent of strokes are preventable. And those that do occur, in many cases, are treatable if symptoms are quickly recognized and treatment is quickly sought. Hawai‘i EMS data shows, however, that almost 50 percent of Hawai‘i stroke patients…

  • Which Shoe is Right for You?

    Appropriate footwear is key to preventing injuries. So, knowing your foot type is crucial when choosing walking or running shoes. To find your best shoe type, stand in front of a mirror in bare feet and shift your weight, observing your inner arch.

    Flat Foot: A low or no arch, causing you to overpronate (excessive inward foot rolling). Choose a motion controlled shoe with maximum arch support and minimal cushioning.

    Neutral Arch: An even amount of contact of the outer and inner half of the foot. Look for a stability shoe, which provides minimal to moderate arch support and cushioning.

    High Arch: Only the outer edge of your foot contacts the floor. Your tendency to go into extreme supination (excessive outward rolling) makes a good cushioned shoe with soft mid-sole the best choice.

    MOON PHYSICAL THERAPY, LLC

    320 Ward Ave., Ste. 107, Honolulu
    95-1057 Ainamakua Dr. F-11, Mililani
    808-597-1005 | www.moonpt.com

    Appropriate footwear is key to preventing injuries. So, knowing your foot type is crucial when choosing walking or running shoes. To find your best shoe type, stand in front of a mirror in bare feet and shift your weight, observing your inner arch.

  • PAIN: Talk Like a Doc

    When speaking with your doctor about pain, be ready to answer a few important questions. To make the best of your visit, and have time for your own questions, note down the following:

    • Where is your pain? This is easiest to answer but don’t forget to tell your doctor if the pain moves to other areas.
    • Describe your pain. Is it sharp, dull, aching, burning, stabbing, throbbing or heaviness?
    • How long have you had the pain? Is it acute (<3 months) or chronic (>3 months)?
    • How bad is the pain? Doctors will usually ask on a scale from 0-10. This helps both quantify and track your pain over time. Do your best to judge this appropriately: 1 is a paper cut and 10 is “please shoot me now.”
    • What makes the pain better or worse? Include the time of day, sleep, activity, body position, medicines you are taking, stress or
      even meals.
    • Previous treatments? Make a list of medications with dosages and how long you used that medicine. List of therapies (physical therapy, chiropractor, steroid injections etc.) with number of visits, if they helped or not and for how long.

    TIP: Writing down at the end of each day when a pain occurred or how a therapy worked is the most accurate way to share with your doctor. Go prepared!

    NOVEL MEDICAL SOLUTIONS
    support@novelmedicalsolutions.com
    808-528-1111 | www.novelmedicalsolutions.com

    When speaking with your doctor about pain, be ready to answer a few important questions. To make the best of your visit, and have time for your own questions, note down the following…

  • The Fascial Self-care Revolution

    Fascia is the collagenous soft connective tissue that binds all of your body’s other structures. Defined as the largest organ system of the body in 2012 by the Federative Committee on Anatomic Terminology, it is now the most studied tissue in human movement science. Here is what current research is learning about this amazing tissue that, like the mesh on a garden hose, needs to withstand pressure from the inside  (by exerting pressure itself) and also stay flexible.

    The fascia:

    • holds four gallons of water in the average person
    • can exert up to 2000 pounds of tensile pressure per square inch on pain-sensitive structures — the equivalent of being 4613 feet under water
    • is the root cause of neuropathy (numbness of an unknown nature)
    • does not appear on X-rays, MRIs or CT scans. This might explain why you have numbness and tingling and the physicians don’t know why.
    • is made of collagen and water. If you do not drink at least half your bodyweight in ounces per day, your fascia may be suffering!
    • can prevent effective drainage of cellular waste products known to cause inflammation and ultimately cancer
    • can cause mechanical deformations in your bones and muscles that lead to poor mechanics resulting in musculoskeletal injuries

    Many medical conditions appear to be related to the health or otherwise of your fascia. For example, when you have tight fascia around your muscles, it applies excess tension to the structures within your muscles — arteries, veins, nerves, lymphatic vessels and things we call free nerve endings. It is this fascial tension, studies suggest, that may be the root cause of dozens and dozens of idiopathic (of unknown or uncertain cause) pathologies: vertigo, idiopathic cough, tinnitus, tennis elbow, golfers elbow, irritable bowel syndrome, frequent urination, patellofemoral tracking issues, hammer toes, peripheral neuropathy, and loss of grip strength.

    Achilles tendon rupture, plantar fasciitis, bone spur formations, trigger finger, carpal tunnel, golfer’s elbow, tennis elbow, frozen shoulder, sciatica, bulging discs, and degenerative disc disease may be the result of the fascia’s creation of mechanical deformations in your bones and muscles.

    The good news is that your fascia will respond to the stimulus you apply to it, whether you are 50 years old or 90! Fascia-based techniques for relieving pain, reducing inflammation, and regaining mobility and ease of motion have proven to be effective for many people, including seniors.

    THE FASCIANATOR

    808-227-6221   |  www.thefascianator.com

    Fascia is the collagenous soft connective tissue that binds all of your body’s other structures. Defined as the largest organ system of the body in 2012 by the Federative Committee on Anatomic Terminology, it is now the most studied tissue in human movement science. Here is what current research is learning about this amazing tissue…

  • Yoga: The ‘Ki’ to Mastership of Your Life

    Our daily lives are filled with so many distractions that it’s easy to feel scattered and stressed. When you are chronically stressed it becomes harder to function properly, increasing your stress even more and often inviting disease. To help manage their stress, many people have turned to yoga and mind-body training because its healthy effects on body and mind are now widely recognized.

    To manage your body’s energy, you have to know how to feel it. Learning how to feel and focus on your energy, known as ki, chi, qi, or prana in Asia, will enable you to clear your mind and calm your emotions. It will help you concentrate more deeply by quieting all of the thoughts in your head that distract you.

    One option for learning how to do this is the integrated mind-body training method, which combines deep stretching exercises, meditative breathing techniques, joint rotation, held postures, body tapping, vibration exercises and energy awareness training. Its objective is to help practitioners achieve their highest level of personal potential.

    They learn to use their ki for the purpose of personal self-development, and how to communicate with their bodies through energy. The body’s energy circulation is stimulated, activating its innate natural healing power. Through consistent practice, practitioners can lead themselves back to optimum health. Essentially, they regain true mastership over their bodies through the medium of energy.

    Three characteristics of mind-body training

    The mastery and use of energy: As one’s sense of energy gradually develops, formerly blocked energy channels open up, promoting circulation of energy throughout the body. Once able to control and command energy, practitioners experience natural healing in their bodies while gaining control of emotions and habits.

    Enhancing the body-brain connection:
    The brain is not simply an organ but is the center of the whole human body and its energy system. Through programs like Body & Brain, practitioners can learn to utilize their brain fully toward the creation of a better life for themselves and those around them.

    Self-managed, holistic health care: By learning techniques for improving emotional patterns, physical condition, quality of social interaction, communication skills, and correcting unhealthy habits, practitioners can become masters of their own lives.

    If you want to live a better life and gain flexibility and balance of body and mind, you should look into the various programs and benefits of yoga, especially mind-body training. It is easy and simple enough for anyone to learn — male or female, young or old — yet can be enjoyed by even the most advanced practitioner.

    BODY & BRAIN

    401 Kamakee St. #317, Honolulu |  808-596-9642
    99-080 Kauhale St. #C21, Aiea  |  808-486-9642
    3569 Harding Ave. #B, Kaimuki  |  808-738-5522
    2851 E Manoa Rd Ste 1-207, Manoa  |  808-691-9642
    www.bodynbrain.com

    Our daily lives are filled with so many distractions that it’s easy to feel scattered and stressed. When you are chronically stressed it becomes harder to function properly, increasing your stress even more and often inviting disease. To help manage their stress, many people have turned to yoga and mind-body training because its healthy effects…