• A Look Back: Our September Issue

• Benefits of Fiber For Woman
• Knee Injury Treatment

Welcome Friends,

Fall is now here, and it's time to get ready for the cold weather. Just because the weather is cold doesn't mean you should stop your exercise routines. Keep up to date with your exercising to stay healthy and fit all the way through to the holiday season.

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Fiber has many benefits for your health. Consuming the proper amount of fiber each day can help to control high cholesterol and weight gain, as well as prevent constipation, irritable bowel syndrome, type two diabetes, and colon cancer. For women, fiber can now do much more than that. Recent studies have indicated that the more fiber a woman consumes the less chance she has of developing breast cancer. For every ten grams of fiber increased in the diet, the woman's risk of developing breast cancer could decrease by seven percent.

A woman's chance of breast cancer can be increased by her lifestyle such as obesity, alcohol consumption, or if taking birth control pills. Other causes of breast cancer include: family history, dense breast tissue, have taken hormone therapy, early menstruation, delayed menopause, radiation to chest area, and a few others. Moreover, breast cancer has been linked to over exposure to estrogen as well as blood sugar and insulin levels. Fiber may be protecting your body from exposure to estrogen when the liver filters the estrogen to the gut where the fiber then removes it from the body. Fiber also helps to control levels of insulin and blood sugars which reduces a woman's chance of breast cancer.

Women are supposed to consume up to 25 grams of fiber a day between the age of 19 and 50. As we age, our body does not need as much. After the age of 50, woman should be consuming at least 21 grams of fiber in their diet. On average, women are only receiving 11-17 grams of fiber in their diet, which is not enough.

There are two types of fiber; soluble and insoluble. Soluble fiber helps to lower blood cholesterol and allows stability of blood sugars. Insoluble fiber can help regularity. Some foods you can enjoy that are high in fiber are: apples, berries, nuts, seeds, rice, bread, artichoke, bananas, and many others! Be sure to include lots of fiber in your diet in order to maintain a healthy lifestyle as well as attempting to avoid breast cancer.

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Knee injuries are painful and debilitating. It is said that when your knees go, everything else does as well. The knees are a critical aspect in walking, standing, running, and just about anything. It's important to take precautions when doing anything that involves your knees. Once a knee is damaged, it can easily be made worse.

The causes of knee pain are direct blows or sudden movements beyond its normal range of motion. Often knees receive abuse slowly over time. Severe knee injuries include bone bruises and damage to the cartilage or ligament. Knee injuries typically occur when playing sports, exercising, and old age.

Knee pain treatment depends on the cause and gravity of the damage done to the knee. Doctors often prescribe medication to relieve pain and to treat underlying conditions such as rheumatoid arthritis or gout. Over the counter medication such as glucosamine and chondroitin are not prescription required and are becoming more popular alternatives. Therapy is often the next recommended form of treatment. There are two types of therapy; physical and orthotics and bracing. Physical therapy focuses on strengthening the muscles around your knee. Physical therapy also focuses on balance. This is often a slow process but highly effective. Orthotics and bracing therapy uses arch sports to transfer pressure away from the side of the knee most affected by osteoarthritis. Braces protect and support the knee joint. Injections for knee injury treatment include Corticosteroids and Hyaluronic acid injections. Corticosteroids injections directly inject corticosteroid into the patient's knee joint to reduce symptoms of arthritis and pain. Hyaluronic acid injections directly inject Hyaluronic acid into your joint. Hyaluronic acid is a fluid found in healthy joints. By injecting this fluid into damaged joints the patient experiences less pain and is provided lubrication for their joint. Hyaluronic acid also reduces inflammation. Surgery should be the last option but in some cases it’s the only. There is arthroscopic, partial knee replacement, and total knee replacement.

Lifestyle and homemade remedies are an attractive alternative to minor knee damage. Often acetaminophen, ibuprofen and naproxen are taken orally to reduce pain. While rub creams are available for pain relief in the knees contain ingredients such as lidocaine or capsaicin. Elevating the knee reduces swelling. Compression helps prevent fluid buildup in the knee. Ice reduces pain and infection. Rest is involved in every knee treatment option. Rest is crucial because knees that have been damaged before are highly sensitive to further damage.