How many memes do you see that involve hurting your back when you sneeze after age 30? It seems almost too real, as the mere idea of bending the wrong way could throw your entire body out of alignment. There is no need to live in fear of movement! In fact, the less you move, the higher the chances are of injury. If you want to maintain healthy joints and muscles as you get older, you have to engage in exercises that increase range of motion and overall mobility.

When you take your joints through a full range of motion, you can keep them healthier and protect them from injury. Regularly practicing mobility exercises can also help you move pain-free. Ideally, you do some mobility movements every single day, but you can also have an entire workout session dedicated to mobility training. You can do full-body mobility movements or target specific areas, such as the ankles or hips. 

Don’t worry about buying equipment because mobility exercises only require your body. Do your best to do the following movements daily, or at least plan on doing them two to three times per week for optimal range of motion and muscle and joint health. 

Quadruped Thoracic Rotation (T-Spine Rotation)

This sounds like a highly difficult maneuver, but it is quite easy and targets the thoracic spine, located in the upper and middle parts of the back. By increasing mobility in the thoracic spine, you can help reduce neck, shoulder, and lower back pain. Begin on your hands and knees in a tabletop position, stacking your shoulders directly above your wrists and hips above your knees. 

Place your left hand behind your head, pressing it into your head with your fingertips and keeping your elbow facing out to the side. Take a big inhale and slowly open to your left, pointing your elbow toward the ceiling. On your exhale, rotate to the right as you come down to bring your elbow to the floor, keeping your hips stable throughout. Bring your elbow back up toward the ceiling on your next inhale and continue repeating the cycle for 20 seconds. Repeat on the other side. 

Shoulder Rotation

If you sit at a desk all day, then you probably round your shoulders, whether you know it or not. This is a complete shoulder mobility exercise that helps increase stability and range of motion in the shoulder joints. Begin by lying face down, legs extended behind you, fingers interlaced behind your head, and elbows out to the sides. On an inhale, lift your head and shoulders off the mat, squeezing your shoulder blades together.  Extend your arms straight out to the sides and then bring them together at your lower back. Reverse the movement to bring your hands back behind you lower your head and chest to the ground in a controlled movement. Repeat this for a total of 60 seconds and then rest. 

Spiderman Lunge

This movement works to target the hip flexors, hip abductors, quads, glutes, hamstrings, and lower back. Potentially one of the best moves to help open up your hips before a workout, this dynamic stretch is a must-do everyday movement. Begin in a high plank position, shoulders stacked over your wrists, core engaged, and feet extended behind you. Step your left leg forward and plant it outside your left hand. Exhale and drop your hips slightly toward the ground to deepen the stretch. You should feel it along the front of your right hip. Step your left foot back and switch sides, stepping your right foot outside your right hand. Continue alternating this pattern for 60 seconds. 

Couch Stretch

Everyone can do a couch stretch, right? Unfortunately, it’s not as easy as sitting on a couch, but it involves a couch, wall, or workout block for stability. It aims to stretch the hips, specifically the hip flexors, which can tighten and cause back pain after long hours sitting. Begin in a kneeling position in front of a couch, wall, workout block, or bed. Place the left knee on the ground and the top of your left foot against the base of the couch, wall, or block behind you. Your right foot remains planted firmly on the ground in front of you with a 90-degree knee bend. Inhale and raise your arms overhead, engaging your core and glutes to balance. Aim to keep your hips square and the spine neutral. Hold for 20 seconds and then repeat on the other side. 

Shin Box Get-Ups

Targeting the muscles around the hip joint, this exercise helps to activate your glutes before you start your day. Practicing it regularly can help reduce the risk of lower back pain. Begin in a seated position with your high leg in front of you and left leg behind you. Both of your knees should be bent at 90 degrees. Create a little distance between your right heel and top of your left knee. Before you move, think about driving your right and left knees into the mat at the same time to deepen the stretch. Maintain a strong core and long spine as you engage your glutes to drive your hips up and off the ground. You should come to a kneeling position, both knees and shins pressed into the ground. Slowly lower yourself to the ground back to your 90/90 position. Complete 10 reps with your right leg in front and 10 with your left leg in front.

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If a doctor tells you that your cholesterol levels are high, they typically advise you to improve your diet and engage in regular exercise to help lower levels. Those who cannot lower levels on their own with natural methods tend to require cholesterol-lowering medication. Although dietary changes can aid your efforts, exercise is one of the most effective lifestyle changes you can make if you want to bring your numbers down. 

Why Is Exercise Beneficial For Cholesterol?

Cholesterol is a fatty substance that circulates in the blood. Too much cholesterol can become stuck in arterial walls, which narrows the arteries and increases the risk of cardiovascular disease. One of the primary things to watch out for is your low-density lipoprotein (LDL) cholesterol number. This is bad cholesterol, and it is more likely to cause problems, whereas high-density lipoprotein (HDL) is beneficial for the body. 

In a 2021 study that included nearly 300 adults, researchers noticed a link between leisure-time, physical activity, and HDL cholesterol. Higher levels of leisure time were associated with increased HDL circulation and better HDL functionality. A 2020 study monitored 130 participants experiencing a major depressive episode. Researchers noted that time spent biking and walking decreased LDL and triglyceride levels. Below, we’ll detail how exercise directly benefits cholesterol levels. 

Take A Walk

Don’t just take any walk, take a brisk walk. Walking is a great way to protect joint health as you get older. Running will burn more calories in a shorter amount of time, but it can take a toll on your joints. Instead, you can walk at a brisk speed for a little bit longer and experience similar benefits. According to a 2019 study, people who were less likely to take walks had a higher risk of heart disease. So get to stepping, people!

Go For A Swim

Swimming is a joint-friendly aerobic exercise that anyone can do. A 2021 study looked at the effects swimming had on people with type 2 diabetes and hypertension from the West Bank area of Palestine. Researchers observed that regular swimming over four months was able to improve:

• HDL cholesterol levels
• LDL cholesterol levels
• Total cholesterol
• Blood glucose
• Body mass index (BMI)
• Body fat percentage

Go For A Jog

Walking is easier on the joints, but if you can handle a run or a jog, it is highly beneficial for heart health. You don’t have to race and aim to break world records, though. An easy jog may help you achieve the results you want to see. A 2020 review of studies found that people who engaged in endurance training, such as long-distance running, showed significant improvements in HDL levels and decreased LDL levels. These results were also true for experimental groups of separate studies. 

Pump Some Iron

We have primarily covered different forms of aerobic exercise, but strength training may also reduce the risk of heart disease. You don’t have to become a gym rat and lift eight days a week, but light strength training may benefit you if you have high cholesterol. A 2021 study on caucasian women with an average age of 66 called for them to participate in a multicomponent exercise training program. Researchers noted that the participants improved total cholesterol and triglyceride levels over the course of nine months. 

Try Some Yoga

Yoga is a relaxing form of exercise that can help improve flexibility and mobility. Several studies indicated that yoga may reduce the risk of heart disease and reduce cholesterol levels, in some cases. A 2022 review of 53 studies found that people who regularly participated in yoga showed improvement in:

• LDL cholesterol levels
• HDL cholesterol levels
• Total cholesterol levels
• Blood pressure
• Triglyceride levels

Additionally, a 2020 study of 81 female college students who participated in an aerobic exercise and yoga program for 12 weeks experienced:

• Better HDL levels
• Improved triglyceride levels
• Better blood pressure
• Lower LDL levels

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When a fracture doesn’t heal it may cause a false joint. This can occur due to excessive motion, infection, and even nicotine use.

Chapters:
0:00 Intro
0:28 If the broken halves of the bone don’t heal together, it can form a new joint.
2:32 Knee replacements are much worse than knee bones.
4:02 The first surgeries for broken bones happened in the 20th century.
5:07 Dinosaurs got bone cancer.
5:47 Outro

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According to the International Rope Skipping Federation (IRSF), jumping rope is deeply rooted in history. It has origins in ancient China, and a game called “hundred rope jumping” was a favorite activity during Chinese New Year celebrations. Today, jumping rope has a place in fitness training and other activities, including boxing or high-intensity interval training (HIIT). 

What Is Jumping Rope?

Yes, this simple activity calls for an explanation! Jumping rope involves an appropriate-length rope with handles on each end. Grab hold of the handles, swing the rope over your head and in front of your body, and jump over the rope as it comes down to the floor. Swing it back over you in a fluid motion and continue at varying speeds as you improve your skills. The jump rope is a popular training tool for boxers because it helps work on cardiovascular fitness and foot agility. You can also incorporate it into a HIIT session because jumping rope quickly raises your heart rate. 

How To Properly Jump Rope

Having the right technique and form makes the exercise more effective. This is true whether you are jumping rope or deadlifting. To properly jump rope:

• Stand up straight with your feet hip-distance apart. Hold one end of the jump rope in each hand with the rope behind you. 
• Keep your elbows tucked close to your sides, swing the rope with your wrists up and over your head, and allow the rope to fall to your feet. 
• Jump over the rope with both feet before the top hits your feet. Continue repeating this cycle in a seamlessly fluid motion. Try your best to keep your wrists at waist level and keep their movement minimal.

Finding The Right Jump Rope Length

Selecting the right jump rope size is integral for the success of this exercise. Make sure that the jump rope fits with your height in mind. A jump rope should not exceed three feet plus your total height in feet. That means that if you are five feet tall, your jump rope should not be longer than eight feet long. Another way to determine the size is if you stand in the middle of the jump rope so that the right and left sides are even in length. Pull the top up toward your armpits. If the handles come up to your mid-chest or armpit area, the rope is an appropriate length. 

It Boosts Lower Body Muscular Power

The longer you jump rope, the more you train your lower body. Your legs and feet need training if you want to improve agility and explosiveness. Jumping rope can help you train lower body muscle groups in a fairly quick amount of time. This can be very helpful if you engage in sports that require you to change speed or direction, such as basketball or soccer. 

It Enhances Cardiovascular Endurance

Incorporating the jump rope into a HIIT workout is an excellent way to improve cardiovascular endurance. Jumping rope trains the aerobic system in a short amount of time, which is great news if you don’t have time for longer workouts. Jumping rope is also a beneficial activity if you need to rehab an injury that cannot yet withstand the impact of runs, hikes, or bike rides. 

It Improves Tendon Elasticity

Jumping rope works to improve the elasticity of tendons in the legs that support different joints. For example, a couple of these tendons include the Achilles tendon in your lower leg and IT band, which runs between your knee and hip along the outside of your thigh. These tendons work like a spring, storing energy and then releasing it. They require appropriate stiffness and flexibility in order to store and release this energy. By improving tendon elasticity, you help these tendons propel you when you need them to do so. 

It Is A Good Mental Stimulus

More than a fun workout, jumping rope may help ignite fond memories from your childhood. Do you remember playing Double Dutch or jumping rope around the neighborhood with friends? Maybe you went from jumping rope, to hopscotch, to another fun activity with friends. Additionally, you may find that jumping rope helps improve your timing and coordination, both of which you need to successfully jump rope.

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High-intensity interval training (HIIT) and plyometric exercises are typically high-impact, fast-paced movements. Burpees, broad jumps, and other similar exercises fall into this category, but they aren’t accessible for everyone. So what do you do if you want to enjoy this type of workout but lack the ability to do these moves? Fortunately, there are many plyometric exercises made for people of all ages and fitness levels. 

Plyometrics are physical movements that involve the rapid stretching and contracting of muscles. They are feasible for all levels of fitness and abilities, and especially beneficial for seniors. Engaging in regular cardiovascular workouts can protect the heart and brain, ultimately reducing your risk of age-related conditions.

Benefits Of Plyometrics For Seniors

By improving and increasing strength and performance, you can move more easily and comfortably as you age. Not only does this help you live an independent lifestyle, but it also increases muscle mass, which can reduce your risk of sarcopenia, or age-related loss of muscle mass. Plyometrics also enhance joint health and promote better mobility, which can help you carry out everyday movements. A 2020 study found that plyometric exercises were more effective for strengthening muscles and improving functional fitness than regular resistance training, especially for older adults. Learn about the best plyometric exercises for older adults below. 

Step-Ups

Step-ups work to increase leg strength and stability, and they are particularly beneficial for elderly people who have a higher risk of bone-related issues. Practicing this exercise can make simple things, like walking up and down stairs, a lot easier to do. Stand up straight in front of a bench or box with your arms by your sides. Step your right foot up onto the bench/box so that your knee is bent at a 90-degree angle. You can start with a lower step if you want. Engage your right glute, drive through your heel, and press your left toes off the floor. Don’t bring your left foot on the bench until it is even with your right foot. Return your left foot to the floor and complete all your reps before switching sides. Complete three sets of 10 reps per leg. 

Lateral Bound

Engaging in dynamic side-to-side movements can help improve stability by building up those muscles. Seniors should incorporate lateral bounds into their fitness routine to help avoid slips, falls, and accidents. Begin with all of your weight on your left leg, knee slightly bent. Your right foot can touch or hover above the ground. Press through your left heel to push off your left leg and jump to your right, landing softly on your right foot. Make sure to keep your hips back and core stabilized when you land. Immediately reverse the movement and continue alternating. Complete three sets of 10 reps per leg. 

Squat Jump

Squat jumps help you build lower-body strength, which can help you stand up from a sitting position with ease. This exercise also makes going up and down the stairs a lot easier. Stand up straight with your feet hip-distance apart and toes pointed out slightly. Sit back into a squat, keeping your back straight and core and glutes engaged. From the bottom of your squat, explode off the ground, driving through your heels to jump forward. Make sure to land safely with your knees bent. Complete three sets of 10 jumps. 

Box Jump

This takes the previous exercise up a notch! These strengthen your leg muscles and help enhance coordination. Don’t worry, you can start with a small step-up platform before jumping onto a box or bench if that intimidates you. Stand facing a step up platform, box, or bench and keep your feet hip-distance apart. Bend your knees to sit back into a quarter squat and bring both arms behind you. In a fluid, explosive movement, swing your arms forward as you jump up onto the box or bench. Make sure to land softly with your knees bent. Straighten your legs and then step down from the box. Complete three sets of eight to 10 jumps.

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We’ve all been there: waking up in the morning with that stiff feeling that makes you want to stay in bed all day. Taking just a few moments to give your body a little attention can make all the difference. You may go from having zero motivation to feeling completely alive, relieving joint pain to seize the day. 

One of the best ways to help offer joint pain relief is by strengthening your muscles. The stronger your muscles, the less pressure they put on your joints. That means you can make it through the day without experiencing frequent or constant pain. Not only is the 10-minute workout in this article easy on the joints, but it also helps to improve flexibility and strength. Try the following workout and see how your joints feel. 

The 10-Min Workout To Reduce Joint Pain

Perform each of the following exercises for 45 seconds, resting for 15 seconds before beginning the next exercise. After completing the sequence, take one minute to recover and then repeat. You don’t need any equipment for this workout routine; rather, you only need a comfortable space to move.

Chaturanga To Downward Dog

This is a mini flow that is a great way to begin your day because it engages the entire body. Chaturanga works the upper body and core, while downward dog helps stretch the calves, hamstrings, and abs. Begin in a high plank position with your shoulders directly over your wrists. Roll forward on the toes as you bend your elbows, keeping them tight to the ribcage as you lower yourself towards the ground. Hover above the ground and then flip the tops of your feet down, pressing them into the mat as you press your chest up into upward dog. Finally, tuck the toes in one motion as you press against the floor, dropping your head and pulling your hips back to enter downward dog. Return to a high plank position and continue cycling through these movements until time runs out. 

Hip Opener

This movement is similar to the Revolved Crescent Lunge in yoga, combining a lunge with a twist. If you feel unbalanced during the exercise, lower your back knee to the ground for added stability. You can even place a towel under your knee for joint comfort. Begin in a high plank position with your shoulders stacked directly over your wrists. Step your right foot outside your right hand into a lunge. Lift your right hand off the floor, twisting to open your body to the right and extend your right arm to the ceiling. Return your hand to the ground and step your right foot back. Repeat on the left side and continue alternating sides until time runs out. 

Lateral Lunge To Forward Kick

Sometimes you need a good lower body challenge, and that’s exactly what this movement does. The lateral lunges warm up your knees, while the kicks help to stretch your hips. Stand up straight with your feet hip-distance apart. Take a big step out with your right foot and, while keeping your left leg straight, bend your right knee and sit your hips back, keeping your back straight. The majority of your body weight should be loaded into your right heel. As you drive through your right heel to press away from the right side, find balance on your right leg and kick your right foot out in front, aiming to reach hip-height. As you kick, twist your torso to reach your left hand out to tap your right foot at the highest point of the kick. Return to the starting position and then repeat on the other side, continuing to alternate until time runs out. 

Fire Hydrants

This position works to establish more mobility in your hips, while also strengthening the outside of your glutes. Additionally, this exercise targets your core. Begin on all fours in a tabletop position, stacking your shoulders directly over your wrists and hips over your knees. Keep your knees bent as you open up, lifting your right leg up and out to the side, aiming to get it level with your hip. Your thigh should be parallel to the ground. Lower your right leg down to return to the starting position. Repeat on the other side and continue alternating until time runs out. 

Squat To Lateral Walks

This is a compound movement that targets your quads. Maintaining quad strength can help keep your knees strong and pain-free. Stand up straight with your feet shoulder-width apart. Keep your chest up and your back straight as you sit back into a squat, ensuring that your knees don’t extend beyond your toes. Once your thighs are parallel to the floor, engage your glutes and drive through your heels to return to the standing position. From that point, bend lower yourself into a half squat position. Maintain square shoulders and the half squat as you take two steps to the right. Return to the standing position before repeating in the other direction. Continue alternating until time runs out.

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It should be no surprise at this point that the foods you eat influence your overall health. Your diet affects energy levels, digestion, stress hormones, skin appearance, and joint mobility. If you have arthritis, you understand that certain foods can worsen symptoms. These foods are inflammatory and tend to be rich in saturated fats and sugars. 

Joint pain can stem from several causes, including a hard workout, physical injury, arthritis, or general inflammation. If your joints are not sore from physical activity, then your diet may be the root cause of the issue. Joint pain can easily be the result of a food sensitivity, and you can test that via a food sensitivity test or an elimination diet. You can click here to learn more about the process of an elimination diet, which can be time-consuming and frustrating at times. 

If you want to skip testing and are into the idea of eliminating certain foods from your diet, we suggest avoiding the common foods below. They tend to be very inflammatory, impairing range of motion and increasing stiffness. Avoid the following foods and you may find that you improve mobility and experience less joint pain. 

Salty Foods

The best of all the snacks, right? Well, too much salt has a negative affect on both blood pressure and inflammation in the joints. Additionally, it’s common for salty foods to contribute to fluid retention, which can decrease range of motion. Table salt isn’t the only salt source that limits your mobility, though. Chips, pretzels, frozen pizza, TV dinners, canned soups, and other processed foods are loaded with sodium. This is why many Americans exceed the recommended daily intake of sodium by more than 40%. Avoid prepackaged foods and opt for natural foods that are low in sodium, and you may find that joint pain decreases. 

Nightshades

This group of produce has one thing in common: they contain the compound solanine. According to several studies, nightshades trigger arthritic pain and experts believe that removing it from the diet may improve symptoms. Nightshades include bell peppers, potatoes, eggplant, chili peppers, and tomatoes. Nightshades may worsen symptoms of arthritis, so a great first step is to exclude them from your diet for a couple weeks. One by one, reintroduce these foods to see if you experience joint pain after consumption. It can beneficial to keep a food journal during this process. 

Refined Cooking Oils And Flours

If a sensitivity test isn’t easily accessible, take initiative and consider swapping the cooking oil that you use. Many people cook with refined oils that easily cause inflammation. Instead of using vegetable oils, opt for avocado oil, extra virgin olive oil, or coconut oil to reduce your intake of omega-6 fatty acids. Using healthier oils helps to increase your intake of omega-3 fatty acids, which work to reduce inflammation. Additionally, the types of flour that you cook or bake with can affect your joint health. Not all flour is created equal, though. Consider experimenting with coconut flour, almond flour, buckwheat flour, whole wheat flour, or quinoa flour. 

Foods High In Purines

People with gout tend to be the most susceptible to foods that are high in purines. A low purine diet may decrease uric acid in joints, helping to reduce stiffness and pain. The body converts purines into uric acid, which can accumulate in the bloodstream and cause a gout attack. The Centers for Disease Control and Prevention (CDC) notes that alcoholic beverages, cured meats (bacon or lunch meats), red meat, organ meat, and certain seafood products are high in purines. Eliminate these foods from your diet and see if your joints feel better. If you have gout, you may notice that avoiding these foods improves the condition. 

Inflammatory Fats

As you know by now, many foods can trigger inflammation in the body. There are several types of fats that increase inflammatory markers, according to the Arthritis Foundation. Should you experience inflammatory joint pain, eliminate omega-6 fatty acids, trans fats, and saturated fats from your diet. Omega-6s are in vegetable oils, including corn, sunflower, vegetable, and safflower oils. Many Americans consume omega-6s in excess, which is why many people deal with inflammation. Meat, butter, and cheese contain saturated fat, which should only account for less than 10% of a person’s total caloric intake per day. Trans fats should be avoided whenever possible. These fats can increase cholesterol and inflammation levels. Removing trans fats from your diet can help lower inflammation and improve heart health, according to research. 

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Fat has a bad reputation in regards to your diet. Just as there are healthy sugars and unhealthy sugars, so are there unhealthy fats and healthy fats. Consuming the right dietary fats doesn’t mean that you automatically become fat. The body needs certain fats to function optimally, as healthy fats comprise a portion of the foundation of a healthy body.

The reason that people love to hate on fats is because of the popular low-fat craze during the 1980s and 1990s. That is no longer the case, especially with the popularity of the high-fat, low-carb ketogenic and paleo diets. People who don’t subscribe to high-fat diets may or may not fulfill the recommended daily intake of healthy fats. Ideally, each person should aim for 30-35% of daily caloric intake to come from fat. People are afraid of fat, though, and fat-free products (despite being incredibly high in sodium) are very popular because they are marketed as health conscious choices. 

Why Do You Need Fat In Your Diet?

The body uses fat for many biological processes. In fact, you would not be able to live a healthy life without it. For example, fat assists the body with vitamin absorption. Vitamins A, D, E, and K are fat-soluble, meaning that the body can only absorb them when consumed along with fat. Certain fats like omega-3 fatty acids work to support optimal brain and eye function. The body doesn’t make these essential fats, so it is your responsibility to get them via your diet. Additionally, fats are an excellent source of energy, providing the body with nine calories of energy per every gram of fat. Compare that to one gram of carbohydrate or protein, both of which only yield four calories of energy.

Ideally, you should focus your efforts on consuming healthy fats. Healthy fats are monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). Omega-3 fatty acids fall under the PUFA umbrella, and they help to regulate mood, heart health, brain function, and happiness. MUFAs may help to reduce bad cholesterol and increase the amount of good cholesterol. Basically, these essential fats are good for head-to-toe health, and you know that you need more in your diet if you notice the following signs.

Your Joints Ache

Omega-3 fatty acids help maintain the structural integrity of every cell in the body. Studies show that low levels of omega-3s contribute to loss of flexibility and joint mobility. The reason for this is because omega-3s help control inflammation in joints. The more inflammation that accumulates in the body, the more likely your joints will ache because of limited movement. 

Your Energy Is Low

The heart gets 70% of its fuel from fat because it contains energy. As we mentioned earlier, one gram of fat provides nine calories. That means that there are more calories in an avocado than in an apple. If you feel sluggish or like your energy tank is low, you probably are not eating enough fats. Limiting fat intake reduces your overall caloric intake, which results in sluggish movements and general fatigue. 

You Have Trouble Concentrating

The brain is 60% fat, so it requires fat in order to run efficiently. When you consume foods that contain monounsaturated fatty acids, you increase the production of acetylocholine, a neurotransmitter. Acetylocholine is necessary for learning and memory processing. One study found insufficient fat consumption, specifically omega-3 consumption, increases the risk of cognitive impairment. Maintain the structural integrity of the brain and help increase concentration by keeping up with your fat intake. 

You Are Always Hungry

Fat helps to increase the feeling of satiety because it slows the digestion of food. It provides more calories than carbohydrates and protein, both of which the body uses up very quickly. If you experience a ravenous hunger shortly after you eat, consider adding an extra source of fat to your meal. Avocados, nuts, seeds, or wild-caught fish provide healthy fats that help you feel full for a lot longer. 

Your Skin Is Inexplicably Dry

If it isn’t the weather or lack of moisturizer, what is the cause of dry skin? Like many problems with the body, diet often plays an integral role. All of the skin’s cells are enclosed in a protective bubble of fats, which aim to protect the skin from drying out. These fats also help keep out harmful substances from the environment. A diet low in fat can reduce skin barrier function, leaving your skin more prone to dryness, or even eczema in severe cases. 

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The lymphatic system is the body’s secondary system of circulation and has the major task of cleaning and nourishing cells. Without the lymphatic system, you would not survive for long. You can think of the lymphatic system as the body’s drainage system, working to carry clear fluid (lymph) from tissues around the body into the blood and vice versa. Both movement and lymphatic massages work to facilitate this process. 

Lymph is similar to blood in that it contains oxygen and other nutrients, only it doesn’t have red and white corpuscles. Lymphatic vessels pick up waste and excess fluid from cells and transport it via lymph nodes back into general circulation. Lymph should only ever flow in one direction: away from cells and towards the heart. Roughly 70% of lymph vessels exist just beneath the skin and gentle pressure from a therapist’s hands can help them pick up fluids between cell spaces. Ideally, light pressure in rhythmic, circular motion can stimulate the lymphatic system to work more efficiently.

What Is A Lymphatic Drainage Massage?

Unlike a deep tissue or sports massage, a lymphatic drainage massage is very gentle and helps to move lymph away from swollen lymph nodes. The massage needs to be done in a particular fashion in order for it to be effective and beneficial. A specialist will apply strokes to the skin in slow motions, targeting the neck, groin, belly, chest, and armpits. These are the areas where you can find lymph nodes. Because lymph traps harmful substances, you have to work to drain lymph to avoid build-up. This helps white blood cells and other substances get where they need to go in the body.

Decrease Lymph Congestion

As we mentioned, a lymphatic massage is a manual way to promote lymphatic drainage. Think of it as a way of promoting decongestion in the lymphatic system. In addition to massage, you can decrease lymph congestion via movement because the lymphatic system is stimulated by muscle movement. Muscle contractions pump fluid around the body, helping lymphatic flow. Massage is simply another way to avoid build-up.

Helping Certain Health Conditions

Lymphedema involves swelling in either the legs or arms. Other symptoms can include tissue swelling, weakness, heaviness in the limbs, general pain, or skin discoloration. Receiving lymphatic drainage massage is similar to someone with lymphedema wearing compression bandages or stockings. The main goal is to enhance lymphatic drainage so that you can help reduce symptoms. In addition to helping people with lymphedema, rheumatoid arthritis patients may also benefit, as they tend to have poor lymphatic flow. Draining lymphatic fluid may ease joint pain and improve joint function.

Nourishing Muscles And Joints

A health lymphatic system works to nourish joints, muscles, and other tissues in the body. This is because lymph vessels have small openings that allow gasses, water, and nutrients to travel through surrounding cells. After this process, the fluid drains back into lymph vessels and goes to lymph glands, where the fluid is filtered. Finally, the fluid goes to larger lymph vessels located at the base of the neck, the thoracic duct. Tissues in the thoracic duct and other bodily tissues become inflamed when circulation slows down because lymph accumulates.

Breast Cancer And Fibromyalgia

One review found that lymphatic massage may benefit people with fibromyalgia symptoms, including pain and stiffness. The review found that both connective tissue massage and Swedish massage were not as effective at reducing symptoms as lymphatic drainage massage. A 2015 review focused on adult breast cancer survivors with lymphedema. A combination of compression bandages and lymphatic drainage massage was more effective at reducing swelling and pain than compression alone. 

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Persimmons are the national fruit of Japan and are in season between between September and December. The fruit looks like an orange tomato and has recently become popular in the United States. Many studies confirm that persimmons contain nutrients that help reduce blood pressure, boost immune function, improve circulation, and enhance digestion. 

What Are Persimmons?

The two most popular types of persimmon include Hachiya and Fuyu. The former has a high tannin content that contributes to its astringent flavor. The latter is non-astringent, offering a sweeter flavor that exists in both underripe and ripe states. There are other types of persimmons, but those are the best ones to purchase. All persimmons share the same nutritional benefits, for the most part, including trace minerals, organic compounds, fiber, vitamins, antioxidants, and more. 

May Improve Vision

Persimmons contain zeaxanthin, which is a carotenoid alcohol that exists in B-complex vitamins. This compound is beneficial for your eyes, according to many optometrists. One study found that zeaxanthin has a direct connection to better eye health because of its antioxidant activity. Additionally, one persimmon contains about 70% of the recommended daily intake (RDI) of vitamin A, an essential nutrient for healthy vision. 

May Improve Heart Health

People who focus on consuming more fruits and vegetables than processed and ultra-processed foods decrease the risk of heart disease by 28%. A large review of studies concluded that eating 10 servings of fruits and vegetables daily reduced the risk of premature death by 31%. Persimmons are excellent sources of potassium, which can act as a vasodilator, an agent that naturally lowers blood pressure. Additionally, persimmons contain tannic acid and gallic acid, which have proven to reduce blood pressure, inflammation, and high cholesterol levels. 

Potential Anti-Cancer Properties

As mentioned several times in this article, persimmons are excellent sources of antioxidants. The same antioxidants and flavonoids may exhibit anti-cancer properties. By boosting the body’s ability to fight free radicals and lower oxidative stress, persimmons may protect against numerous diseases. One study in Korean Journal of Nutrition explored the anti-cancer impact of persimmon leaf extract on human gastric cancer cells. The results determined that persimmon leaf extract exhibited powerful anti-cancer potential. More research is still necessary in regards to persimmon leaf’s ability to fight cancer. Persimmons are also rich in vitamins C & A, beta-carotene, and phenolic compounds, which have anti-cancer activity. 

May Regulate Circulation

In addition to their ability to help lower blood pressure, persimmons may also regulate blood circulation. Persimmons contain a lot of copper, which aids with the production of new red blood cells. Without sufficient copper intake, the body cannot uptake essential nutrients to produce hemoglobin. Increasing the circulation of new, healthy red blood cells may improve metabolism, energy levels, cognitive function, and muscle tone. One animal study found that ethanol extract from persimmon leaves enhanced blood circulation and lipid metabolism in rats. Persimmons may improve circulation by hampering platelet activation and blood clotting, and lowering cholesterol levels. 

May Improve Joint Health

One animal study found that the persimmon’s antioxidants were able to reduce inflammation and tissue damage. The vitamin C also has an anti-inflammatory effect. In fact, vitamin C has links to reducing inflammatory symptoms of diabetes, prostate cancer, and heart disease. In regards to joint health, the antioxidants work to reduce inflammation by keeping free radicals at bay. By lowering C-reactive protein and inerleukin-6, two inflammatory markers, persimmons help to lower overall inflammation.

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