Before we go any further, there is no scientific evidence to support that being cold leads to catching colds or the flu. They’re both caused by viruses that just seem to be more prevalent during cold weather. Keeping those hands washed along with sleep, a balanced diet that includes natural foods and supplements could boost your immune system to help you fight.

Here are some remedies to consider the next time you’re feeling under the weather:

• Hong Kong – Lizard Soup: popular cure for the common cold akin to chicken noodle
• Iran – Turnips: acts as an expectorant
• Japan – Pickled Plum: used to prevent and heal colds
• The Netherlands & Northern Germany – Salty Licorice: used as a cough remedy
• Australia – Eucalyptus Oil: used to fight cough, fever, and headaches due to cold & flu
• Russia – Hot Water and Dry Mustard: foot soak used presumably to sweat the cold out
• India – Ginger Tulsi: used for medicinal remedies for 5000 years
• China – Ai Ye: dried leaves are burned to prevent germs from spreading
• Finland – Hot Black Currant Juice: used to treat colds & flu

Work hard. Play hard. Take the time to reset. It’s important not to overwork your system or let stress overwhelm you. A little self-care goes a long way to curing what ails you. Or you could always try one of those remedies we mentioned …

There is evidence from several sources, including the National Institutes of Health (NIH), to suggest that we can live healthier, for longer by eating the right foods.

Here’s a list of the foods you need to add to your grocery list:

• Protein – The right amount is key for maintenance of healthy weight and protection from frailty.
• Fiber – A fiber-rich diet, preferably from whole grains, will boost your health.
• Dark, Leafy Greens – Nutrient-dense without added calories for improved health.
• Fish – High levels of omega-3 fatty acids protects the heart; at least one serving per week.
• Nuts – Just a handful helps with satiety, blood sugar spikes and provides both protein & fiber
• Mediterranean – Harvard researchers link this diet of fish, nuts, olive oil and red wine to longevity.
• Berries – A high concentration of polyphenols make these healthy. The micronutrient has been shown to prevent degenerative diseases.
• Probiotics – Not only do these gut-busters protect digestive health, they also improve your hair and skin.
• Coffee – One cup of joe a day is a rich source of antioxidants.
• Spice – Chinese research says capsaicin, the heat behind the spice, gives healthy benefits like anti-obesity, antioxidant, anti-inflammation and anticancer properties.

It’s not always easy to get on the road to good health. But, it is a journey that you must start if you want to get the most quality out of life. Get healthy and give yourself the energy and support to tackle any and all challenges that come your way.

Dr. Katz earned his BA from Dartmouth College in 3 years, his MD from the Albert Einstein College of Medicine, and his MPH from the Yale University School of Public Health. He is board-certified in Internal Medicine, and Preventative Medicine/Public Health.

With a deep passion for providing evidence-based, holistic care through a unique combination of traditional medical practices and naturopathic approaches, Dr. Katz founded the Integrative Medicine Center (IMC) at Griffin Hospital in Connecticut. The IMC is the site of one of the nation’s few residency training programs in Integrative Medicine, ensuring that Dr. Katz’s passion­—and legacy—continue on.

It was this intense dedication and forward thinking that ultimately led Dr. Katz to his latest project—teaming up with experts at Direct Digital to provide formulation assistance any curate content in the health and wellness space.

Today I want to talk about key ingredients in major new joint formulas and why they were chosen. Two of those ingredients are AprèsFlex® and UC-II collagen. And in some formulas, these replace glucosamine and chondroitin.

Now glucosamine and chondroitin have been around for a long time with some studies suggesting they are effective for joint relief and other studies suggesting that maybe they’re not. But even in the studies where they do tend to work, they tend to work slowly over a long period of time.

AprèsFlex®, which is derived from Boswellia Serrata, a plant native to India, has actually been shown in research to confer joint benefit in as little as one week, and then those benefits continue to grow over time. So you get both the quick results that you’re looking for and increasing benefit over time.

UC-II collagen is derived from cartilage, as is chondroitin, but in the case of UC-II collagen, the basic structure of the cartilage is preserved. And recent studies suggest it’s much more effective than both chondroitin and glucosamine combined. In fact one recent study shows it to be twice as effective.

Another advantage to the combination of AprèsFlex® and UC-II collagen is that to the best of our knowledge, they have no side effects whatsoever.
In the case of glucosamine, people with shellfish allergies generally can’t take it, because it’s derived from the hard outer shell of shrimp or crab or lobster. And you don’t have that problem with UC-II collagen, so pretty much anyone can take this product safely.

Another advantage is the high potency of these ingredients. In the case of glucosamine and chondroitin, in order to get an effective dose, it often requires three fairly large pills a day. But because of the high potency action of both UC-II collagen and AprèsFlex®, they both can be combined at effective dosing in a single pill taken once daily. One product that combines them well is Instaflex Advanced.

Until next time, wishing you well.

Instead, I’m going to cut to the chase and let you in on a little secret…

Scientists and doctors agree that there are several key areas to focus on for better joints no matter what your age, and these four can be done all by yourself from the comforts of home.

1. Take a load off. What you may not know and will be shocked to find out is that every extra pound of body weight you carry is equivalent to around 4 pounds of excess pressure on your knees and other joints. That means if you’re just 10 pounds overweight, that’s an extra 40 pounds of unnecessary pressure placed on your joints. Take a load off with regular diet and exercise.

2. Use it or lose it. Although you may limit movement to keep your stiffness and discomfort from flaring up, long periods of inactivity can weaken muscles, which means your joints are doing all the work when you do move. Research suggests that low-impact aerobic exercise can actually help reduce joint tenderness.

3. Don’t forget to stretch! AFTA Certified Personal Trainer, Lisa Amburgey, believes a few minutes of stretching every day will help prevent stiffness or injuries. She recommends the knee extension, performed while sitting on a chair with your back supported and the balls of your feet and toes touching the ground. Slowly extend your right leg in front of you until it is parallel to the floor and your leg is straight out. Flex your foot, hold about 3 seconds, and then slowly return it to the floor. Repeat on your left leg, then alternate legs for 8-12 sets.

4. Supplement for success. What about that sore, aching feeling in your knees and other hot spots that you can’t seem to extinguish no matter what you try? A high-quality joint formula like Instaflex can deliver powerful ingredients and benefits you won’t get elsewhere.

One of the most important ways to deal with day-to-day struggles is not physical or medical—but psychological. In short, it’s all about attitude. Having the right attitude towards life is extremely important. Here are some ways to develop and maintain a healthy attitude.

1. Seek counseling from a psychologist or spiritual counselor.
2. Join a support group either in person or online. There are national support groups for many lifestyles and medical conditions.
3. Talk about your struggles with others.
4. Ask your physician about the psychological aspects of dealing with negative thoughts.
5. Ask for support and understanding from friends and family.
6. Take inspiration from others who have successfully dealt with struggles.
7. Learn everything you can about your condition.
8. Understand that conquering each day requires a total approach: mental, diet, physical.

• Aim for 8 hours of sleep a night.
• Keep your sleep schedule regular and consistent.
• Go to bed and wake up at the same time.
• Napping is acceptable but keep naps to 30 minutes or less.
• If you’re experiencing insomnia, talk to your physician, and see what options you have.
• Make sure you get plenty of sunlight during the day.
• Do not watch TV before going to bed—the light can keep you from falling to sleep.
• Establish a bedtime routine and make sure the bedroom is dark.
• Keep the bedroom quiet. This can mean using earplugs. Or you can mask sounds with a fan or by playing recordings of light noises.
• Make sure the bed is comfortable and the bedroom is cool.
• Exercise during the day can promote sleep.
• Before bedtime, stay away from big meals, alcohol, and caffeine.
• Smoking disrupts sleep because nicotine is a stimulant.

Exercise can significantly help people who want to sleep easy. However, too much exercise can lead to fatigue. So it’s important to find a balance and make sure you get enough rest between exercise sessions.

What can you expect during a physical therapy visit?

1. The physical therapist will start with a review of medical history—including joint discomfort and the cause of joint discomfort.
2. Total evaluation of flexibility, posture, gait, balance, and other physical factors.
3. Establishment of a plan based on your condition and goals.
4. Ongoing assessment.

Importantly, your physical therapist can also assess your work requirements and make suggestions to help you avoid motions at work that may lead to additional joint discomfort. The physical therapist may recommend special equipment like insoles. Then the therapist will also give you ‘homework’ so you have exercises to perform at work and home. The treatment plan will be fully customized to your specific needs and requirements.

Massage Therapy

While massage therapy directly treats muscles, it can help to alleviate joint discomfort. However, if the discomfort is acute during a flare up, massage therapy may not be effective. Massage can release the tension in tight, cramped, or strained muscles that may be exerting additional pressure on joints. Massage therapy helps restore optimal health to muscles which means they can deliver nutrients to joints—especially important when you’re using a nutritional supplement like Instaflex. Maintaining optimal health is a proven way to help ease joint discomfort—and massage can help you achieve optimal health. If you choose to try massage therapy, let your therapist know about any joint discomfort and medical issues.

Alternative Medicine and Therapies

Many people who are suffering from joint discomfort have tried, or are actively using, ‘alternative’ medicine to help with the discomfort and achieve a higher level of health. Meditation, yoga, Pilates, tai chi, and acupuncture are popular choices.

Yoga Poses to Relieve Joint Discomfort

Yoga has many benefits, especially when it comes to flexibility. So it’s an option you should consider. It’s important to complete the exercises properly, using the correct form. So you may want to take personal yoga instruction or work in a small group. Remember: everyone had a first time trying yoga.

Pilates

An alternative or complement to yoga, Pilates is an exercise system based on building strength without bulking up. Pilates can also help to improve flexibility and agility plus prevent injuries. Pilates is named after Joseph H. Pilates, who was a physical trainer and founder of The New York Pilates Studio.

Pilates is based on controlled movements organized to engage body and mind. Many instructors use specifically designed exercise apparatus. Initially organized for rehabilitation, professional dancers and athletes discovered Pilates and today, millions benefit from Pilates. Correct movement of the spine is a focus and initial lessons begin with gentle exercises—sitting or lying down. The benefits include flexibility, core strength, and correct breathing. People who enjoy Pilates frequently gain a body that’s strong and supple plus a flat belly, balanced legs, and strong back.

Joseph Pilates opened a gym in New York City in the 1920s which he operated until 1967 when he passed away age 87.

In the home, assess the ergonomics of chairs, beds, and other places where you spend significant time. If your work requires physical activity, consider these initiatives:

• Buy kneeling pads if your work means you have to be on your knees for extended periods.
• Learn to lift heavy items correctly—to reduce pressure on hips, backs, and knees.
• Avoid carrying heavy loads. Learn the techniques for moving large and heavy items.
• Rest frequently and take regular breaks.
• Identify regular actions that can cause joint discomfort and find a way to reduce these actions.
• Reduce stress.
• Ask your employer to help with ergonomic changes.

• Get the problem diagnosed
• Follow the recommendations of a medical professional
• Understand the facts about joint discomfort
• Consider lifestyle changes
• Maintain a positive outlook
• Pay close attention to diet
• Consider a dietary supplement

If you’re suffering from joint discomfort then you fully understand the frustrations. You may find it difficult to work effectively—or work at all. This can jeopardize your career and income. And joint discomfort can affect everyone from construction workers and medical professionals to administrative assistants and airline pilots.

Outside the work environment, you may find it difficult to enjoy regular activities like golf or dancing. Joint discomfort can affect every activity—even kicking a soccer ball with the children or grandchildren.

Fortunately, the overwhelming majority of people who suffer from joint discomfort can overcome the issues and successfully return to work and recreation—provided they are proactive and take positive and proven steps to regain and even improve flexibility and mobility.

Dealing with Joint Discomfort May Require Making Minor or Major Changes to Daily Life

Make a point to learn as much as possible about:

• Lifestyle changes including diet and exercise
• Quitting smoking
• Surgery
• Physical therapy
• Medication (prescription and over the counter)
• Alternative medicine
• Dietary supplements
• Counseling
• Family involvement

And consider how each of the above may be impacting your joints!