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16 REASONS TO READ BACK PAIN BLOGS POSTS FOR AUGUST…

I hope you all had a lovely summer, we certainly had the weather for one this year.

August was a quieter month for me but everywhere in the health industry seems to be a little bit quieter during this month. A lot of people have annual leave in August and the Awareness Days are just a few but there are plenty to make up for in September.

If you missed any of my posts in August here are the links to the sixteen I wrote.

MINIMALLY INVASIVE SPINAL SURGERY, BENEFITS, PROCEDURE, and RECOVERY…

TWENTY-ONE REASONS WHY YOU SHOULD READ THROUGH BACK PAIN BLOG’S POSTS FOR JULY…

SLEEP SUNDAY – LET’S TALK ABOUT THE BEST COLOURS TO HELP YOU SLEEP…

WHAT IS THE BIGGEST CAUSE OF A FIBROMYALGIA FLARE-UP?…

HEALTH AWARENESS DAYS/WEEKS AND FOR THE MONTH OF SEPTEMBER…

TRY YOGA FOR CHRONIC PAIN RELIEF…

Lower Back Pain during Pregnancy — Lower Back Pain

SEEING A CHIROPRACTOR FOR HEADACHES…

Chair Yoga and Chronic Pain — Yuva Yoga

HOW PLANTAR FASCIITIS AFFECTS THE BODY…

SLEEP SUNDAY – LET’S TALK ABOUT ACUPRESSURE POINTS TO HELP YOU SLEEP…

Lady Gaga reveals to London crowd she worried her career was in jeopardy due to fibromyalgia battle – Daily Mail

Ways to stop good clinicians leaving pain management (I)

RELAXATION AND THE ART OF HAPPINESS THE JAPANESE WAY…

CHOCOLATE WITH CBD IN IT TO HELP EASE PAIN…

VEGETARIAN WOMEN HAVE 33% GREATER RISK OF HIP FRACTURE – HERE ARE THREE THINGS YOU CAN DO TO REDUCE YOUR RISK…

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VEGETARIAN WOMEN HAVE 33% GREATER RISK OF HIP FRACTURE – HERE ARE THREE THINGS YOU CAN DO TO REDUCE YOUR RISK…

James Webster, University of Leeds and Janet Cade, University of Leeds

There are plenty of reasons a person might choose to go vegetarian. For example, many people are choosing plant-based diets for environmental and ethical reasons. Another major reason people choose to go vegetarian is because of the hype around its potential health benefits.

Indeed, there’s some evidence that vegetarian diets are linked to lower risk of diabetes, cardiovascular disease and cancer. But there are also growing concerns about poor bone health and higher risk of fracture in vegetarians and vegans.

Previous studies have shown vegetarians have lower bone mineral density. But little research has explored whether vegetarians are at greater risk of certain fractures – especially hip fractures. This is one of the most common types of fracture, and also disproportionately affects women.

Our research sought to address this research gap. We found that women who followed a vegetarian diet were at a 33% higher risk of hip fracture compared with those who regularly ate meat.

Risk of hip fracture

We conducted a large-scale analysis of diet and hip fracture risk using data from the UK Women’s Cohort Study. The cohort consists of 35,000 UK-based women (aged 35-69 years old, the majority of whom were white) who completed a questionnaire about their diet and lifestyle between 1995 and 1998. We linked this data with participants’ hospital records over roughly 20 years to identify who had a hip fracture.

We then grouped the women as regular meat eaters (ate meat more than five times a week), occasional meat eaters (ate meat less than five times a week), pescatarians (ate fish but not meat) or vegetarians (did not eat meat or fish). Vegans were included in the vegetarian group as there weren’t enough vegans to study them separately.

Our analyses also took into account other factors which may influence hip fracture risk – including age, alcohol consumption, smoking, exercise habits, menopausal status and socioeconomic status.

Compared with regular meat eaters, vegetarians had a higher risk of hip fracture. However, there was no increased risk in pescatarians or occasional meat eaters.

A woman holds a bowl of vegetarian foods, including roasted chickpeas, avocado and carrots.
Only the vegetarian group in our study showed a higher risk. Creative Cat Studio/ Shutterstock

Our findings largely agree with results from the only other two studies on this topic. One 2020 study showed that vegetarians (both men and women) were at a 25% greater risk of hip fracture compared with meat eaters. Similarly, in 2021 a US study showed vegetarians were at a 17% greater risk of hip fracture compared with non-vegetarians (though this study was not statistically significant).

Another study actually showed diets with a high intake of fruits and vegetables may decrease risk of hip fractures, but this review didn’t specifically look at vegetarian diets.

Reducing your risk

While there’s an increasing amount of evidence showing vegetarians have poorer bone health (which in turn leads to higher risk of hip fracture), it’s still unclear what’s driving this higher risk.

Further research is needed to identify factors responsible. But in the meantime, here are three evidence-based things you can do to lower your risk of hip fracture:

1. Maintain a healthy weight

Previous studies have shown body mass index (BMI) is lower in vegetarians. While a lower BMI is beneficial for many health conditions, being underweight can also lead to poorer bone and muscle health – both of which can increase hip fracture risk.

Having less body fat means less cushioning during falls, which is a leading cause of hip fractures. Low muscle mass in the hip flexor and spine extensor muscles can also increase risk of falls and hip fracture, potentially by reducing balance and mobility. Low bone mineral density is more likely in people who are underweight, and substantially increases hip fracture risk.

This is why maintaining a healthy weight could be key in preventing fractures in vegetarians. But further research is needed on the interplay between diet, BMI and hip fracture risk to confirm this.

2. Plan your diet

Meat and fish are good sources of several nutrients important for bone health – such as protein, vitamin B12, vitamin D, omega-3 fatty acids, phosphorus and zinc.

While it’s possible to get most of these nutrients from plant sources, eggs and dairy products, previous studies have found lower intakes of these nutrients in vegetarians. In our study, vegetarians had the lowest intakes of protein and vitamin B12, and were less likely to get enough protein in general compared with regular meat eaters.

Vegetarians may therefore need to pay more attention to the amount of these nutrients they get – particularly protein – to maintain healthy bones. Eating plenty of fruits and vegetables, nuts, legumes, beans and wholegrains provides most nutrients needed for bone health. Meat substitutes may provide an alternative protein source.

Eating foods fortified with key nutrients or taking supplements can also help vegetarians get enough vitamin B12 and omega-3 fatty acids, which are difficult to get from plant foods.

3. Lead a generally healthy lifestyle

Several factors alongside diet can help to reduce hip fracture risk, such as avoiding smoking and excessive alcohol consumption, as well as exercising regularly. Resistance exercise (such as weight lifting) may be particularly beneficial as it increases bone and muscle strength.

Of course, vegetarian diets can be good for both you and the planet. But it’s important to know they may increase your risk of hip fractures. More research is needed to find out why, but maintaining a healthy weight, eating a balanced diet and keeping active can all help reduce this risk.

James Webster, PhD researcher, Nutritional Epidemiology Group, University of Leeds and Janet Cade, Professor of Nutritional Epidemiology and Public Health, University of Leeds

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Author Janet Cade & James Webster

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CHOCOLATE WITH CBD IN IT TO HELP EASE PAIN…

Chocolate with CBD in it sounds like a match made in heaven to me I don’t know about you?

I researched it and found out that according, to the website Cheerful Buddha, CBD infused with dark chocolate has a high content of antioxidants in the form of flavanols and polyphenols both of which have been linked to heart health and increasing blood flow to the brain.

It wasn’t long before I found lots of information about how chocolate with CBD in it can definitely help with pain. “THC is the main psychoactive cannabinoid found in cannabis, and that is what causes the feeling or sensation of getting “high. However, unlike THC, CBD is NOT psychoactive.” This feature makes CBD a very attractive option for those looking for a pain reliever, or other symptoms without having the mind-altering effects of marijuana or other pharmaceutical drugs. Not only is CBD a pain reliever, but it can also reduce anxiety and depression, alleviate cancer-related symptoms, may reduce acne, and as mentioned before is good for the heart and many other potential benefits, writes Maui Chocolate & Coffee.

It is also known for its potent antioxidants, anti-inflammatory, and neuroprotective effects.

The effects of a CBD chocolate bar are very similar to any other consumption method. Of course, these will vary from person to person. Most CBD users say that chocolate edibles help them to feel relaxed and calm, and allow them to unwind from daily stress, writes Premium Jane and they can also explain how you can make it yourself.

CBD coffee is also another find which seems to be on most websites that advertise CBD chocolate. Cheerful Buddha sell it ground, beans, decaffeinated, and they offer 10% off if you sign up to their newsletter, but most offer that for your first purchase.

All of the above information has made me want to give it a try as I am a chocaholic through and through. I found such a variation on the prices from £2.90 to over £20.

Some of the sites that caught my eye were Themptation who have quite an array of CBD Chocolate including CBD Mint Chocolate (one of my favourites) 40g bar for £3.55 melt in the mouth 74% Organic dark chocolate infused with our raw CBD oil. The 40g bars are also wrapped in a 100% home compostable film wrapper.

If you are not into dark chocolate then Radek’s Chocolate have a milk chocolate bar at £2.90 for 32g. Radek’s Chocolate have combined forces with Bristol CBD to offer this delicious, (and surprisingly vegan!) velvet smooth, Cashew Milk CBD Chocolate Bar. For an extra rich and satisfying experience, we’ve blended our carefully crafted cashew cream taste with the many benefits of CBD oil in this organic, vegan chocolate bar. Each 84g Cashew Milk CBD Chocolate Bar contains 42mg of Bristol CBD’s legendary 5% whole plant CBD oil made from organically grown hemp extract. Each 32g bar contains 16mg CBD. THey also sell CBD Brownies and CBD Coffee.

The funny thing was that I was actually going online to look for some CBD Tea when a chocolate bar popped it’s head up…..

Source: Cheeful Buddha, Maui Chocolate & Coffee Premium Jane Themptation Radek’s Chocolate