Thank you so much for joining me for the 2nd edition of wellness-related research & articles – “Insta-Great-ive Medicine!”
I’m excited to keep sharing the latest evidence & articles surrounding wellness with you, & hope to not only keep you informed but let you know how you can apply this new knowledge, & focus on the positive.
As always, requests, suggestions, etc. are welcome! Without further ado:
1. Official national guidelines for osteoarthritis now include tai chi, yoga, acupuncture & more
The American College of Rheumatology (ACR) and the Arthritis Foundation updated their guidelines for the treatment of hand, hip, and knee osteoarthritis (OA) & it includes “Physical, Psychosocial, and Mind-Body Approaches.” The last time these guideline were updated was 2012 so this is a big deal! Under “strong recommendations” right next to steroid injections and medications are exercise & Tai Chi! “Tai chi is a traditional Chinese mind-body practice that combines meditation with slow, gentle, graceful movements, deep diaphragmatic breathing, and relaxation. The efficacy of tai chi may reflect the holistic impact of this mind-body practice on strength, balance, and fall prevention, as well as on depression.” They also recommend yoga & acupuncture. Though not as well studied as tai chi, yoga may be helpful in OA through a similar blend of physical and psychosocial factors. And though acupuncture studies vary, there’s enough evidence to recommend it, especially for knee OA.
To Do: If you’re worried about your joints talk to your doctor about exercise, tai chi, yoga, & acupuncture. Start daily movement & try yoga or tai chi to help keep your joints healthy.
Source: Kolasinski et al. “American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee.” Vol. 72, No. 2, February 2020, pp 149–162 DOI 10.1002/acr.24131
2. Your Social Media use can impact the pandemic
A team of MIT researchers looked at social media data to see how shelter-in-place orders affect people’s travel & impact the behavior of people in other states. Turns out social media behavior in states with at-home orders did impact the behavior of those in states without those guidelines, for the better – they were influenced to social distance, wear masks, & stay home. Unfortunately the opposite was also true: those in unrestricted states led to increased high risk behaviors in other people. (& I have to mention that a Northwestern grad was on the research team! Go Wildcats!)
To Do: Your posts can save lives! Be mindful of your social media: when you post about wearing a mask or staying home you’re making a difference! & when you see an influencer not wearing a mask or engaging in high risk travel, be aware of how it makes you feel & recognize that their post doesn’t mean the behavior is beneficial.
Source: Holtz et al. “Interdependence and the Cost of Uncoordinated Responses to COVID-19.” PNAS August 18, 2020 117 (33) 19837-19843
3. Omega 3 supplements are associated with a lower heart disease risk
An analysis in the Mayo Clinic Proceedings looking at 40 studies showed that omega-3 supplementation can lead to a reduced risk of heart attack & heart disease events. Dosage also likely makes a difference, with higher amounts providing more protection. This is exciting news since in the past studies have showed different results in terms of whether omega-3’s have benefit, but now that there’s an in depth analysis we have this great information about a lifestyle change that can have large benefit.
To Do: Up your intake of omega-3-rich foods such as salmon, freshly ground flaxseed, & walnuts. Talk to your doctor to see if an omega-3 supplement is something you’d benefit from.
Source: Bernasconi et al. “Effect of Omega 3 Dosage on Cardiovascular Outcomes.” Mayo Clinic Proceedings. Sept 17 2020.