Monday, June 4, 2018

What to Know Before Donating Bone Marrow

A bone marrow transplant could be a literal life-saver for someone with leukemia, lymphoma, or a number of other conditions. Sadly, there are many more patients who need bone marrow transplants than there are donors.

As supporters of adult stem cell science, we believe everyone who can donate bone marrow should consider registering as a donor. A bone marrow donation can make a life-changing difference in the world—and since it takes less than 5% of your existing marrow to save a life, your own immune system won’t be negatively affected while your body regenerates the cells.


If you’re considering donating, or if you’ve already committed and are wondering what to expect, here are some things you should know about bone marrow donations.

Donors aged 18 to 44 are the most requested


Bone marrow transplants from donors aged 18 to 44 have the highest success rate, which is why these donors are the most requested.

Even if you fall outside of this age range, you may still be able to save someone’s life by donating bone marrow, so don’t be discouraged from joining the registry.

More mixed-race donors are needed

Bone marrow transplants are more successful when the patient and donor have the same ethnic background. Minority patients have a much lower chance of finding a matching donor than Caucasian patients—about 50% compared to 90%.

For mixed-race patients in particular, the chances of finding a suitable donor are currently only about 5-7%. While donors from all backgrounds are needed and greatly appreciated, patients may especially benefit from your donation if you come from an African American, Native American, Asian, Hispanic, Pacific Islander, or multiracial background.

The donor process takes about 20 to 30 hours, and it won’t cost you anything


Before donating, you’ll probably need to attend an information session and several pre-screening appointments, like a physical exam and blood tests. This is ensure you’re healthy and that the procedure will be safe for you.

Altogether, the donation process will take around 20 to 30 hours of your time, but this is usually spread over four to six weeks. Of course, if there’s travel involved, your time commitment will be greater. Hospital stays for bone marrow donations typically last less than a day. The National Marrow Donor Program will reimburse your travel costs and your medical costs if these aren’t covered by your insurance.

Bone marrow donation isn’t as painful as most people think

During the bone marrow donation procedure, the doctor uses anesthesia, which means you won’t feel any pain. Afterward, you may experience back or hip pain that feels like a common ache or a strained muscle. Some donors also experience muscle pain and headache for a short while after the procedure.

Most people can return to their normal routine within a few days, and your bone marrow naturally replaces itself within four to six weeks. The average time for a full recovery is 20 days—not a lot to save a life.

If you’re interested in becoming a bone marrow donor, we encourage you to join the bone marrow registry. After registering, you’ll be contacted if you match a patient who needs a transplant.

To find out more about our support for the advancement of adult stem cell science, contact us today.

Saturday, June 2, 2018

7 Simple Tips to Reduce Knee Pain


As we age, our bodies can’t always keep up with our plans. This is especially true of the knees, which can fall victim to stiffness, weakness, or downright paineven with simple motions like getting out of bed in the morning.

If your knees are sore, you’re not alone. Studies show that 19.5% of Americans struggle with knee pain, and most people tend to experience it seemingly out of nowhere. Whether your discomfort is caused by an old injury or just years of natural wear and tear, there are lots of simple things you can do to reduce your knee pain and reclaim your mobility.

1. Watch your weight


The knee is one of the largest, most complex joints in the body, and we demand a lot from both. If you’re carrying a few extra pounds, you’re placing even more stress on your knees—and that’s a recipe for injury.

If you’re not at your ideal weight, small changes in your diet and exercise plan can make a huge difference. Losing even a small amount of weight can go a long way toward relieving the pressure on your knees and boosting your overall health and happiness.

2. Stay active

Speaking of exercise plans, being active is the best way to keep the muscles that support the knee joint strong and flexible. Try to get some daily cardio exercise, whether it’s a brisk walk, a swim, stationary cycling, or light weightlifting. Tai chi and yoga can also improve balance and ease stiffness.

If you're not sure which exercises are safe or how much you can handle, speak with your doctor or a physical therapist. And if you do prefer to exercise in a class setting, let the instructor know so they can adjust your routine accordingly.

3. Wear the right shoes

Choosing proper footwear is important for everyone, but especially for those with knee pain. The shoes you wear can impact the load placed on the knee joints, making your pain better or worse.

Look for styles that have cushioned insoles to reduce stress on your knees. Athletic shoes are a good option, since they’re designed with motion control and stability features to control inward rotation of the foot, lower leg, and knee. Also try to avoid high heels, which studies show place enough force on the kneecap to lead to significant knee trauma and pain.

4. Avoid jarring your joints

High-impact motions or exercises can further damage weak or painful knees. Avoid joint-jarring exercises like jumping, kickboxing, or sprinting. You may also want to avoid deep squats or lunging, which can worsen pain if performed incorrectly.

5. Incorporate RICE

The RICE method of rest, ice, compression, and elevation is terrific for knee pain caused by arthritis flare-ups or minor injury. Rest your knees, reduce swelling by applying ice for 20 minutes, wear a compression bandage, and keep your knee elevated.

6. Act fast after injury

If you injure your knee, the first 48 to 72 hours are crucial to your recovery. Use a cold pack for 15 to 20 minutes four times per day to ease swelling and numb pain. Then you can switch those cold pack sessions out for heat by using a heating pad, warm towel, or soothing bath. 

7. Consider a walking aid

Don’t shy away from using a cane or crutch to support you if you really need one. You can also consider wearing knee splints or braces to strengthen your stride. It might take a little while to adjust, but your knees will thank you.

Find lasting relief with alternative therapies

If you’ve tried everything and your knees still hurt, stem cell therapy can be an effective, minimally invasive alternative to traditional surgery in many cases.

During the healing process, adult stem cells are often able to renew the injured knee area, increase blood flow, and release growth factors needed to repair and regenerate tissues. Best of all, stem cell therapy is an outpatient procedure with a much shorter recovery time than surgery. Patients often return to work the very next day, and many report a noticeable improvement after just one session.

To find out if stem cell therapy is right for you, contact us today.

Friday, June 1, 2018

How to Avoid Joint Pain While Gardening This Summer


When you’re living with arthritis or achy joints, everyday tasks can become a challenge. Even something as simple and soothing as gardening can cause discomfort. But this doesn’t have to be your experience this summer. There are many ways to nurture your green thumb without putting your joints at risk.

If you love to spend time gardening in the summer sun but are worried about joint pain or stiffness, here are a few simple tips you can follow.

Make a plan


Having a plan in hand can make gardening a breeze! Do you foresee multiple trips up and down the garden? Grab a wheelbarrow, tug, or bucket to ease the strain on your hands, wrists, elbows, and shoulders. Heavy lifting ahead of you? Why not ask a friend or neighbor to help out, or even one of your kids or grandkids?

Decide beforehand what you need help with and what you can handle yourself, and turn your gardening into a fun social occasion where everyone lends a hand!

Have a seat

Gardening is a great way to stay active, but the repetitive motions involved can lead to swelling and joint pain. Fortunately, you don’t have to be on your feet the whole time to get the work done.

Loosen the load on your weight-bearing joints by using a garden stool instead of standing or kneeling. Sure, you might not be able to reach as far, but you’ll be closer to the ground and able to use lighter, shorter tools. You can also purchase long-reach or extendable tools.

Avoid sitting in one spot too long though, as this can cause stiffness and make rising more difficult. Get up from time to time to grab a glass of water or stretch your legs with a quick stroll in the sun.

Get a grip

Choosing the right gardening tools for each task can save you from sore hands later. You can reduce any jarring of the joints and strain on your knuckles if you use tools with a good grip. When it comes to hoes and rakes, slip a spongy rubber sleeve over the handle for a better grasp.

Consider splints

Some gardening tasks can be managed easier while wearing a splint. Weak or painful wrists can be supported with a wrist splint, while thumb splints can be helpful for tasks like pruning that require a tight grip. Consult with an occupational therapist for a more customized solution.

Vary tasks

A successful gardening session requires patience. Give your joints a rest by switching jobs every 20 minutes or so, even if you weren’t quite finished yet—you can always go back to it later. Take breaks between jobs as needed and use a timer to pace yourself. 

It joint pain is holding you back from doing the things you love, it might be time to consider alternative therapies. Stem cell therapy can restore balance in injured tissue by harnessing your body’s own natural healing process. Contact us today to learn more and see if stem cell therapy is right for you.


Tuesday, May 29, 2018

5 Signs You May Have a Herniated Disc—and What to Do About It



Your spine is strong and flexible, but the discs that cushion your vertebrae are highly susceptible to damage. They can get torn through impact, ripped by a bone spur, or just frayed over time with everyday use. When a disc becomes so damaged that the tough outer tissue tears and leaks its gel-like center, it causes a painful condition known as a herniated disc.

It’s possible for this condition to show up on an MRI or CT scan without any accompanying symptoms. But chances are, if you have a herniated disc, you’re going to feel it. Your symptoms will depend on the exact level of the spine where the disc herniation occurs and whether or not it’s affecting nerve tissue.

To help you know what to watch out for, here are five of the most common symptoms of a herniated disc—and how to find the care you need.

1. Spinal pain
A disc herniation can cause local pain at the affected level of the
spine—anywhere from the neck to the lower back.

2. Shooting pain down one side of the body
If the disc herniation is large enough, the tissue can press on the adjacent spinal nerves and cause shooting pain on one side of the body (referred to as sciatica). For instance, if you have a herniated disc between the fourth and fifth lumbar vertebrae of your lower back, you may experience shooting pain down your buttock into the back of your thigh and down your leg. The pain often worsens upon standing, and decreases when lying down.

3. Numbness, weakness, and tingling
Whether or not you’re feeling pain from a herniated disc, other uncomfortable symptoms like weakness, tingling, and numbness can arise virtually anywhere throughout your body—and most often in the legs. 

4. Stiff neck
If the disc herniation occurs in the cervical spine, you may feel pain shooting down one arm, causing a muscle spasm or stiff neck.

5. Severe pain in one or both lower extremities
In severe cases, a herniated disc can press on spinal nerves on both sides of the body. This can cause debilitating pain down one or both lower extremities, with marked muscle weakness and sometimes incontinence.

Recovering from a herniated disc

In most cases, a herniated disc will not require surgery. This condition can often be cared for with over-the-counter pain medications, physical therapy, and other non-surgical options.

One of the most innovative treatments for herniated discs is stem cell therapy. This safe and minimally invasive treatment option harnesses your body’s natural healing abilities to help relieve your pain and encourage the affected tissues to repair themselves.

During a 15-minute outpatient session, your doctor will remove mesenchymal, non-embryonic stem cells from your bone marrow, circulating blood, or fat tissue. Then, while you relax comfortably under local anesthetic, platelet-rich plasma (PRP) is injected directly into the affected area, which stimulates the tissue to regenerate more effectively. Since the stem cells are taken from your own body, the risk of an adverse reaction is very low.

While you may experience some soreness near the injection sites, the recovery time from stem cell disc therapy is minimal. With a gradual decrease in pain and improvement in mobility, many patients experience noticeable results within six to eight weeks—even after a single treatment.

A herniated disc can be painful, but hope is on the horizon. To learn more about stem cell disc therapy, or to find out if this treatment option is right for you, contact us today.

3 Effective Ways to Reduce Your Fear of Needles Before Your Stem Cell Therapy Session


Modern, innovative, and minimally invasive, stem cell therapy has helped countless patients find long-lasting relief from orthopedic pain, sports injuries, degenerative diseases, and more. But if you’re living with a fear of needles, undergoing this alternative treatment option might feel like a daunting prospect.

Don’t let nerves hold you back from finding the relief you need. If you’re interested in receiving stem cell therapy but are anxious about the injections involved in the procedure, we’re here to help ease your mind. Here are three tried and tested methods that can help you overcome your fear of needles and embrace the benefits of stem cell therapy.



1. Talk to your doctor

We know that receiving any new treatment can be nerve-wracking. That’s why our experienced and caring doctors are more than happy to discuss your concerns with you before your session. We can walk you through everything that happens during your treatment and answer all your questions. Feeling prepared can boost your confidence, helping you breathe easy in the knowledge that there won’t be any surprises.

Some patients have special requests that we will always work to accommodate. For example, you might feel less anxious if you can’t see the needle. Don’t be afraid to tell us what will help you—the session is for your benefit, and we’ll do everything we can to ensure you feel comfortable, relaxed, and happy at all times.

2. Take advantage of distractions


To help you stay calm before your appointment, try reading a book or magazine or listening to music. You can also ask your doctor to chat with you as a distraction while you receive your injection.

To take your mind off the injection itself, you can also try closing your eyes and focusing on other things, like an upcoming vacation or what you need to add to your grocery list. We try to make the environment soothing for you, but if it’s easier for you to avoid looking at your surroundings, that’s perfectly okay. 

3. Try breathing exercises

Breathing exercises can be a great way to relax before any event you’re nervous about—from an important presentation at work to your first stem cell therapy session.

In the waiting room before your treatment or at home before you arrive, breathe in deeply and exhale slowly, focusing on your breaths. Repeat this process for a few minutes until you feel calmer and more in control of the situation.

If you think stem cell therapy might be right for you, or if you’d like to ask us some questions about the treatment to ease your mind and help you prepare, we’re here to help. Get in touch today to find out more. 

Monday, May 21, 2018

How Reducing Stress Can Relieve Back Pain


Most people will experience some form of back pain during their lives. It can happen from lifting something heavy, doing yard work, or even just sitting at a desk all day. Getting older also takes its toll on your back, causing your muscles to lose their elasticity and the cushioning discs between your vertebrae to wear down.

But one common cause of back pain that many people overlook is stress. If your back is sore and you don’t know why, or if you’ve had back pain for awhile that only seems to be growing worse, your stress levels may be to blame. Here’s why—and what you can do about it.

What stress can do to your back

When you experience stress, your body releases hormones like adrenaline and cortisol as a natural response. In an isolated instance, this hormone response is good, helping prepare you for a flight-or-flight situation. And after the perceived threat has passed, your hormones return to normal levels.

But if you constantly feel anxious or nervous, your body continues to release those stress hormones in situations that simply don’t warrant them—like when your boss keeps piling more and more work on your plate. You can’t fight or run away in that situation, so those hormones just linger in your body and lead to muscle tension, especially in the back and shoulders.

That constant tension is enough to cause pain—and can pile on to make existing pain worse. Thankfully, there are plenty of things you can try to relieve your tension and take control of your health.

1.     Work it out

Exercise can be a great way to help reduce anxiety and ease back pain. Walking, jogging, and other activities that get you up and moving can lower stress hormones and raise endorphin levels, making you feel more positive and acting as natural painkillers.

If you’re worried that exercises will make your back pain worse, try low-impact activities like yoga, swimming, and pilates. Inactivity can actually make your pain worse, so taking some time to do stretches or walk around your garden can work wonders on days when you don’t feel like hitting the gym.

2.     Take a deep breath

Stress causes your heart rate and blood pressure to go up, but deep breathing helps bring them back down. Slowly inhaling through your nose and exhaling through your mouth for a few minutes a day can calm you and reduce stress.

Meditation is another way to lower anxiety, and it may actually change your brain’s makeup to make you more resilient to stress. Try sitting up straight with your feet on the floor and thinking or saying something positive while letting distracting and negative thoughts drift away.

3.     Loosen up

Massage, whether through a therapist or on your own, can help take your mind off stressors and loosen tight muscles. It allows you to directly target back pain and soreness—plus, it’s really relaxing.

4.     Sleep it off

Many of us don’t get enough rest, and stress can make drifting off all the more difficult. When you don’t sleep well, it affects your mind and your body, contributing to anxious thoughts and preventing your body from performing necessary maintenance work—like repairing the damaged tissues that are causing your pain.

To get some good shut-eye, avoid distractions like your TV or phone, and create a relaxing environment that’s quiet, dark, and cool. It also helps to stick to a consistent bedtime schedule, even on weekends.

Reducing your stress levels can often ease your back pain. But if you’ve been living with back pain for a while, it might be time to consider alternative treatment options. Stem cell therapy is a minimally invasive procedure which uses your body’s own regenerative abilities to help promote circulation and target pain. Contact us today to find out if stem cell therapy is right for you.

Monday, April 30, 2018

Four Simple Ways to Address Morning Soreness

Even after a solid eight hours of sleep, sometimes you still wake up feeling stiff and sore. And while a hot shower sounds enticing, the thought of actually getting into that shower doesn’t. If you’re one of the millions of people living with joint pain, the ache can set in long before the day begins.

So why does this happen? As you age, your bones begin to degenerate and the cartilage protecting and buffering your joints becomes drier and less porous. During sleep, your muscles relax and your circulation slows, as do the fluids lubricating your joints and cartilage. The less fluid available for lubrication, the stiffer your joints become. And since it can take some time for fluids to seep back into your joints in the morning, the result is stiffness and pain.

Whether you’re living with arthritis, a sports injury, back pain, or any number of other musculoskeletal conditions, joint pain in the morning can shape your entire day. Fortunately, there are a few steps you can take to make mornings a little easier on your joints.

1. Get Enough Sleep

This seems obvious, but many people people don’t realize how important sleep is to their health and wellbeing. According to the US Centers for Disease Control (CDC), a whopping 35% of adults don’t get enough sleep.

When you get less than seven hours of sleep, the cost is often sore joints in the morning. Regularly missing out on sleep also increases your risk of developing any number of other chronic diseases and conditions, including stroke and heart disease. So embrace your beauty sleep—it does your body good.

2. Position Yourself Properly

Along with the amount of sleep you get, pay attention to how you sleep. A pillow that’s too soft or too firm can place undue strain on your neck, forcing your spine into uncomfortable positions.

Similarly, pay attention to your mattress. One that’s too soft can aggravate joint pain because there isn’t enough support, which can prompt restlessness and, ultimately, sleeplessness.

3. Take a Soothing Bath Before Bed

A warm bath is a great way to relax before bed, helping you sink into a restful sleep more easily. But the water also helps soothe your muscles and joints, leading to less pain and stiffness come morning. Trying adding Epsom salts to your bath to help with inflammation and soften your skin.

4. Sleep Tight (and Warm)

When the temperature drops, your joint pain can feel worse. No matter what the weather is doing outside, your body will be far more responsive and your muscles more supple when they’re toasty in bed. Always keep an extra blanket handy and keep your feet and toes under the covers. A pair of snuggly bed socks can help keep them warm if you find you often kick off the covers.

If joint pain is making your morning—and the rest of your day—hard to endure, it might be time to consider other non-surgical options. Stem cell therapy uses the body’s own regenerative abilities to help bring relief and healing to patients with joint pain. Contact us today to find out if stem cell therapy might help make your mornings a little brighter.

Thursday, April 26, 2018

Four Common Misconceptions about Joint Pain


Joint pain is a common condition, but it’s also commonly misunderstood. Whether you experience it or not, it’s helpful to understand what joint pain is and what it isn’t. Here are four common misconceptions about arthritis and joint pain that you may have been holding for years.

Misconception 1: Arthritis only affects the elderly

It’s true that as you age, your risk of developing arthritis increases. Nearly half of all adults aged 65 or older have arthritis. But contrary to popular belief, arthritis doesn’t just affect older adults.

While arthritis pain can worsen with age, the condition typically gets diagnosed between the ages of 30 and 50. In fact, two thirds of arthritis patients are under 65—and that includes around300,000 children. Kids as young as one can develop a type of arthritis called systemic juvenile idiopathic arthritis, which can be a serious condition.

Misconception 2: Exercise is bad for joint pain, rest is good for joint pain

You may not feel like exercising much when you have joint pain. But staying active is actually key to managing your joint pain.

Exercising moderately for at least five days out of every week helps relieve stiffness and discomfort in the joints. It also strengthens your muscles and helps you sleep better—both important factors for healthy joints. Exercise also helps you lose weight, which eases the pressure on your joints and can significantly reduce your pain.

Walking, biking, and swimming are some of the best forms of exercise for people with joint pain because they’re relatively low-impact and don’t put much pressure on your joints. Talking to your doctor before you start a new exercise regime is always a good idea and helps you tailor your activities to your unique needs.

Still, you might hear people telling you that you need rest while you’re exercising your joint pain away. While you definitely want to be getting enough sleep and shouldn’t push yourself too hard, remaining sedentary is a sure-fire way to make your joint pain worse. Instead, try stay active and stretch regularly, but remember to stop if your pain suddenly increases.

Misconception 3: If you're active and healthy you won't get joint pain

Unfortunately, even the most active and healthy people can develop joint pain. While maintaining a healthy weight lowers your risk of developing osteoarthritis and gout, it won’t necessarily prevent you from getting arthritis or experiencing other forms of joint pain.

Active, healthy people can still injure themselves through overuse or sports accidents, so remember to stretch and look after yourself, even when you’re feeling fine. And some forms of arthritis are genetic, which means you might develop the condition even if you exercise and eat healthily. Luckily, there are many ways that you can manage your pain and continue living a full and vibrant life. 

Misconception 4: If you have arthritis, there’s nothing you can do about it

While there isn’t currently a cure for arthritis, there are plenty of things you can do to manage your condition and lessen the pain. Stay active, eat healthy foods that reduce inflammation in the joints, and practice self-care methods to take care of yourself and feel whole. You can also consider alternative therapies like stem cell therapy.

Stem cell therapy has helped many patients experience long-lasting relief from joint pain, including arthritis pain. This innovative treatment option is safe and minimally-invasive. Contact us today to find out if stem cell therapy is right for you.

Thursday, March 15, 2018

6 of the Most Common Causes of Elbow Pain


A tingling, vibrating numbness. A dull, burning ache. Intense, shooting pain whenever you move. When your elbow starts to hurt, everything from writing to stirring cream into your coffee can become painful and difficult to perform. And when you’re not sure what’s causing it, it’s natural to feel concerned.


The good news is, you can often care for elbow pain at home with rest, ice, and over-the-counter medication. But if your pain doesn’t go away or grows worse over time, it’s always a good idea to get it checked out for your safety and peace of mind. To help you find clarity and confidence, here are six common conditions that could be causing your discomfort—and some telltale symptoms you can look out for.

1. Strains and sprains

Muscle strains and ligament sprains can happen when you push your body a bit too far. If the box you’re lifting is extra heavy or you put some extra “oomph” behind the next pitch in a baseball game, your muscles and ligaments can overstretch and tear. The result: elbow soreness every time you lift your coffee mug, push the car door closed, or even just scratch your cheek.

2. Tennis or golfer’s elbow

You don’t have to be a world-class athlete, or even a dedicated amateur, to experience one of these common forms of tendinitis. They can crop up when any sort of repetitive motion (like raking leaves or putting a fresh coat of paint on the living room walls) causes the tendons in your elbow to swell. Tennis elbow leads to pain on the outside of the joint while golfer’s elbow affects the inside.

3. Bursitis

Say you’ve been working in the garden all morning and you start to feel a burning pain in your elbow. It could be bursitis, the swelling of small, fluid-filled sacs that help cushion your elbow joint as it moves. While most often caused by repetitive motion and overuse, bursitis can also develop after an accident or infection.

4. Trapped nerves

Sometimes, your nerves can slip out of position and get pinched. If you feel a burning or numbness in your fingers, hand, or arm, it could be because your ulnar nerve (one of the main nerves in your arm) is being squeezed in the tissue inside your elbow. Similar sensations on the outside of your arm could be a sign that your radial nerve is pressed in an uncomfortable position.

5. Stress fractures

Another common overuse injury, stress fractures are small cracks in your bones. While they’re more common in the lower legs and feet, continual pressure on the arm—like repetitive throwing or lifting motions—can cause stress fractures in the elbow joint as well. Your pain might be intense, especially if you try to make a throwing motion, and your elbow might continue to hurt even when you’re at rest.

6. Arthritis

There are many forms of arthritis, but the two that most commonly lead to elbow pain are rheumatoid arthritis and osteoarthritis. Rheumatoid arthritis happens when your immune system attacks healthy tissue and causes swelling in the joints. Osteoarthritis occurs when the cartilage in your joints wears down and your bones start rubbing together, leading to pain and stiffness.

Whatever the cause of your elbow pain, if it hangs around for too long, you may want to explore alternative treatment options. Stem cell therapy has helped many patients living with elbow pain find long-lasting relief. To learn more about this minimally invasive treatment option, contact us today.

Tuesday, February 27, 2018

6 Life Hacks To Keep Joint Pain At Bay


If you live with joint pain, you’re not alone. According to the Centers for Disease Control and Prevention (CDC), 23% of American adults (that’s 54 million people) have arthritis, with countless more experiencing some sort of joint discomfort on a daily basis.

Whether your condition is chronic or you just get the occasional ache or pain, you deserve to move through each day in comfort. To help you out, here are six simple steps you can take to give your joints a little TLC—and avoid more pain in the future.

1. Eat healthy. Snack often.

A nutritious diet can have both an immediate and lasting positive impact on your joints. Choose foods that are anti-inflammatory and high in fiber and protein, like oatmeal and fruit for breakfast and nuts and berries throughout the day.

Enjoying a treat every three hours or so will keep you energized and combat swelling in your joints. Just make sure you’ve got a supply of healthy snacks close by to avoid the lure of chocolate, cookies, and chips, since fried and sugary foods can cause inflammation.

2. Commit to a good night’s rest

Unhealthy nighttime habits like drinking alcohol or caffeine, eating a heavy meal late in the day, or spending too much time in front of screens before bed can make it hard for your body to get the R&R it needs.

Since rest and joint health go hand in hand, developing good sleep hygiene can help you avoid unnecessary pain and get the most out of every night’s rest. You should also choose a mattress and pillow that support your joints—not too firm and not too saggy.

3. Reach for the sky—and then for your toes

You might have noticed that your joints are especiallysore in the morning. To help prepare yourself for an active, pain-free day, take a little time when you first get up to go through some basic stretches. Twist your torso. Wiggle your fingers. Roll your shoulders. Bend at the waist. These simple actions will help you jumpstart your body—so you can stride into the day with comfort and confidence.

4. Get 30 minutes of exercise every day

Whether it’s a brisk walk in the morning, a pick-up basketball game in the afternoon, or a weight-lifting session in the evening, find some exercise you enjoy and get active. Exercise strengthens your muscles, reduces stiffness, and increases your flexibility, so those minutes on the treadmill can go a long way toward keeping your joints healthy and happy.

If you’re worried about making your pain worse, low-impact exercises like swimming, riding bike, or yoga are great options. Just remember to stop and take a break if something hurts.

5. Breathe in. Breathe Out. Repeat.

When your joints are sore, your stress levels can skyrocket. But that stress can actually make your pain worse.

To combat it, take the time to learn some techniques that can relieve your stress and calm your mind. Activities like meditation, breathing exercises, and yoga are great places to start. Your joints will thank you!

6. Catch some rays

One of the biggest advocates for your joint health is right outside your window every day. The sun provides vitamin D, which helps keep your bones and joints strong.

While foods like salmon are also a good source of vitamin D, nothing beats the power of sunlight. Plus, soaking up some rays is a great opportunity to get some light exercise, like strolling around your garden or a nearby park. So get up, get out, and take care of your joints—and your overall health.

If you’re looking for long-lasting relief from joint pain, it might be time to explore alternative treatment options like stem cell therapy. To learn more about this treatment, and to find out if it’s the right call for you, contact us today.