Corporate Fitness and Active Aging

When to use heat or ice to manage pain

GettyImages-1213744131One of the biggest questions people have when experiencing and ache or pain is “do I use heat or ice to help eliminate my pain?” Ice and heating pads are among the most common treatments for pain, but are you using them correctly? If done wrong, using ice or heat may do more harm than good.

When to use Ice

Ice is most commonly used for acute recent injuries (within the last 72 hours) where swelling is the issue. Applying an ice pack like ice cubes in a plastic bag or a bag of frozen peas to the injured site can help minimize the swelling, relax the muscles, and reduce bleeding into the tissues to help manage pain. Ice can also be used for conditions like overuse injuries. In this instance, using ice after activity can help control inflammation. Some conditions on when ice is the best to use are:

  • Sprains
  • After new injuries
  • Swelling
  • Bruising
  • Pulled muscles
  • Gout

When to use Heat

Heat is best used for chronic conditions to help relax and loosen tissues and stimulate blood flow to the affected area. Heat is helpful in improving range of motion in a stiff joint. Don’t use heat right after exercise, an acute injury, or when swelling is involved. Heating the affected area can be accomplished with a heating pad, or a hot wet towel. Some conditions on when heat is the best to use are:

  • Arthritis
  • Muscle aches
  • Chronic back or knee pain
  • Sciatica pain
  • Joint and muscle stiffness
  • Fibromyalgia

Safety Tips

  • Never apply the ice or heat source directly to skin. Wrap the source in a towel or an article of clothing can be worn.
  • Do not treat ice or heat for longer than 20 minutes at a time.
  • When using ice, check the skin frequently. If the skin becomes bright pink or red, stop immediately.
  • Never use heat if there’s swelling or bruising, or if you have poor circulation or no feeling in the affected body part.

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Topics: pain relief exercise and aging pain management

Managing Stress Eating

GettyImages-1261754581It’s no secret that our emotions impact what we eat, when we eat, and how much we eat.
In fact, sometimes it seems that the strongest cravings hit when our emotional and mental
wellbeing is at its weakest. Emotional eating is a way to, in the short term, relieve or suppress
negative feelings, such as sadness, stress, anger/frustration, and/or boredom. However,
emotional eating can also lead us to make poor food choices, such as skipping or forgetting meals, consuming fast food frequently or consuming alcohol and/or caffeine in excess, all which may have health consequences, including unintentional weight gain. To help prevent emotional eating, focus on the following steps:

Identify the difference between emotional hunger and physiological hunger.

  • Emotional hunger typically comes on suddenly with an urge to resolve the
    “hunger quickly”, often involves a desire for a specific type of food or food group,
    and usually results in overeating. In contrast, physiological hunger tends to be
    more gradual, allows us to stop eating when we are full, and doesn’t typically
    cause guilt that is experienced with emotional hunger.

Establish a healthy eating routine.

  • Aim to eat two to three well rounded meals each day. Meals don’t have to be
    complicated: the easier and quicker = the better. Try pairing a protein source
    (chicken, salmon, ground turkey or lean beef, etc.) with various grilled, roasted, or
    steamed vegetables and seasonings/sauces of your choice for a quick,
    inexpensive and easy meal!
  • Ensure you’re consuming enough of the right foods. Consume plenty of fruits,
    vegetables, whole grains, lean proteins, and low-fat dairy products while limiting
    your intake of highly processed foods, added sugars, salt/sodium, and alcohol.
  • Talk with a registered dietitian to develop a healthy eating routine that meets your
    individualized needs while helping to manage causes and symptoms of emotional

Manage overall stress.

  • There is evidence to suggest that increased cortisol, the hormone released
    during stress, may result in an increased appetite, leading to overeating and
    potential weight gain. Rather than turning to food for comfort, be sure to control
    stress by journaling, exercise, practicing mindfulness/meditation, and/or social support.

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Topics: stress mindful eating stress management 23 Minutes