3 Ways Your Mental Health Affects Your Immune System

How Your Mental Health Affects Your Immune System

Maintain Your Mental Health

for a better functioning immune system

Your mental health affects much more than just your mood. Depression, anxiety, and stress disorders among other emotional struggles can take a toll on your physical health. There is a definite mind-body connection with regard to health and wellness.

Here are three ways that your mental health can affect your immune system as well as solutions to improve your physical and emotional health.

How Depression

can affect your physical health

1. Problem: Depression can weaken your immune system.
When your immune system is not functioning at full capacity, you are at a heightened risk for disease and infection. You may be more susceptible to catching colds or developing cardiovascular and autoimmune diseases.

In some circumstances, depression can not only lead to a weakened immune system, but it can also lower the effectiveness of vaccinations.

Solution: Find healthy methods of managing stress.
Set up daily routines to help you avoid the negative effects of stress and problems in your life. Allow yourself time in the morning or after work to meditate. Enjoy a long conversation with a close friend or family member. Relax in the evening with a good book and a cup of tea. Tea is especially beneficial and healthy;chamomile tea is an excellent evening remedy.

Managing your daily stress can help you to feel more relaxed, be better prepared for your day, and avoid a compromised immune system.

Two Easy Habits

you can use to improve your mental health

2. Problem: Mental health can cause you to feel fatigued.
Issues with mental health can lead to increased physical and emotional fatigue on top of a weakened immune system.

This can easily become a vicious cycle. Stress and depression can lead to problems with sleep and a lack of energy which, in turn, make it harder to manage your mental health throughout the day.

Solution: Take steps to improve your quality of sleep.
Establish healthy practices to ensure that you get the best night’s sleep possible. This can include cutting out coffee and caffeinated beverages before bed or even after lunch, limiting your time on electronics in the evening, and setting up a consistent sleeping and waking schedule. Blue light from LED screens is especially detrimental to sleep. Either don’t watch TV and/or read screens at night or use blue light blocking glasses.

These healthy practices can help you to feel more awake and energized during your day which can help to prevent fatigue-related depression.

3. Problem: Stress can make you more vulnerable to unhealthy habits.
When you are plagued by stress, it becomes much easier to give in to negative practices. Many men and women who struggle with depression and stress disorders have exhibited higher tendencies to smoke and engage in unhealthy eating habits.

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Smoking and overeating can lead to several health concerns including a higher risk of heart disease, a compromised immune system, and in some circumstances, inflammatory issues.

Solution: Kick the unhealthy habits to the curb.
We know that this is easier said than done, but setting up healthy routines can help you to fight unhealthy habits.

If you have problems with stress eating, prepare balanced meals and snacks in advance. Not only will preparing your meals ahead of schedule help you to avoid overindulging in calorie-laden foods, but it will also cut out one extra step during a busy workday. If you do snack, also drink a glass of water; this is healthy and will also fill you up.

Cutting out cigarettes can be even harder, but your health and well-being are worth the effort. Seek the encouragement of friends and family, and if necessary, consult with your doctor to help quit smoking. Occasionally medication is necessary to quit.

Well Theory: a Better Way to Wellness

use our resources to improve your mental wellness

You don’t have to deal with your mental health alone. If you are having difficulty managing stress and depression, talking to a doctor can help. Follow these simple solutions, and seek the advice of a medical professional to promote a healthier state of mind. Remember, at least one in four Americans suffers from a mental health disorder; you are not alone.

We at The Well Theory believe in the Four M’s of Living Well. For a life lived well, it is important to maintain a healthy body, manage stress for a healthy mind, strengthen the relationships that are most important to you, and produce meaningful, satisfying work.

For more information on cultivating both physical health and emotional wellness, visit our website today to learn more about The Well Theory!

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

5 Ways Start Aging Gracefully

5 Ways Start Aging Gracefully

What It Means

to age gracefully

As we age, we are constantly bombarded by friends, the media and society with all the things we can do to slow or hide the evidence of age. Age, or simply time, is a natural part of life and happens to everyone, and there is no way to change that – however, you can change how you age and the way you respond to it. 

Keeping a positive mindset is key; as our bodies slow down we can take it as an opportunity to focus inwards and improve our health from the inside out.

Prioritize Your Physical Health

1. Exercise To Maintain Muscle Mass

As we age, the adage “use it or lose it” becomes more relevant. Muscle mass shrinks, bones can become more brittle, and joints can become arthritic. It’s important to maintain muscle to support your bones and joints, and gentle daily resistance-based exercise is a great way to do just that. Here are a couple ideas to get you started:

Yoga is a perfect way to not only build muscle but improve flexibility. Join a local studio or play one of the countless free videos on Youtube. It is our recommendation that you seek a class with a yogi (teacher) that has certification in ‘medical’ yoga or similar. Having a knowledgeable instructor is priceless for this activity. Start slowly with beginner’s classes and work your way up as your stamina improves. Yoga will improve your strength and flexibility over time; this is a great adjunct to aging!

Walking and Swimming are great, low-impact ways to maintain your health. Walk around the block or join a local fitness center to use their treadmills. Swimming is an especially great way to ease into exercise, as floating in the water lifts weight from typical problem areas like your hips and back. Walking in waist or chest high water in a pool achieves both resistance and aerobic work for you. So put on your waterproof headphones, select a good podcast and go!

2. Maintain A Healthy Diet

It becomes more important than ever to make sure you’re getting the daily recommended amounts of all vitamins and minerals as you age. The recommended daily amounts from the government is the bare minimum often; sometimes you need more. This is a great conversation to have with your favorite healthcare provider. Vitamins and minerals can be important both for your immune system and to promote proper function of your musculoskeletal system - promoting bone and muscle health. These systems are related of course as the immune system is involved in all aspects of inflammation and healing.

It can sometimes be difficult to know which foods to eat, which foods not to eat, and how they work together to benefit your well-being. Pairing Calcium with Vitamin D, for example, helps the Calcium absorb better. Here are a few guidelines and tips you can use as you assess your dietary choices:

  • Eat more fruits and vegetables by pairing at least one serving with every meal.
  • Choose more lean protein instead of red meat; choose fish, beans, or chicken. Tofu is a great protein source.
  • Eat healthy fats and avoid processed foods, refined sugars, and unhealthy fats. Generally, it is recommended to use oils instead of solid fats. Unsaturated fats like olive oil have amazing health benefits overall.

Start a supplement routine. The best way to absorb nutrients is through a balanced diet, but if you find that you are lacking in a few essential vitamins and minerals, taking a supplement is still a great way to make sure you’re getting everything you need for your body to stay healthy. Dr. Meredith Warner’s Multivitamin is designed to promote immune + orthopedic function by providing essential nutrients we commonly miss each day. She also added hemp with CBD for a powerful, safe, and natural anti-inflammatory component – to help you stay active without harmful joint or muscle inflammation. SHOP NOW

Take Care Of Your Mental Health

3. Get Enough Sleep

Getting quality sleep is essential for maintaining both your physical and mental health. During sleep is when your body repairs itself, stores away memories, and it also plays a role in your skin’s health as well. The brain can detox best during sleep. You should aim for about seven to eight hours of sleep each night. Here are some things that quality sleep gives you:

  • Lowers the risk of heart disease and stroke
  • Reduces stress and fights depression + anxiety
  • Reduces inflammation
    improves focus and concentration
  • Helps with weight loss and maintaining a healthy weight

4. Prioritize Your Mental Health

Often, mental health goes unnoticed until there is an issue. Don’t wait for stress, depression, or anxiety to strike before taking steps to improve your mental health. Maintaining your emotional well-being is essential for aging gracefully. There is a deep and strong connection between mind and body that is only now being recognized fully in western medicine.

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Stress can physically impact your body in many ways – promoting premature aging and wrinkles, to causing higher risk of heart disease. Stress and anxiety are directly linked to pain as well. Here are a few steps you can take to relieve stress:

  • Getting adequate sleep, as mentioned previously, can do wonders for both your physical and emotional health. Prioritize your sleep and your well-being will improve!
  • Use relaxation techniques like meditation, yoga, or breathing exercises. Mindfulness definitely reduces anxiety and stress.
  • Regular exercise is also a great way to both relieve stress and improve your physical health. New data has shown specifically that short bursts of highly intense exercise can do wonders for the brain’s health.

Change Your Perspective

& age with grace!

“My goal is to help people age better, age fitter, and enjoy their old age. We’re all going to get old. You can’t stop that.

Meredith Warner, MD

5. Change Your Mindset

Above all, you should do your best to embrace aging as a natural part of life. It is inevitable, so try your best to not make aging a source of stress. Only you can embrace the gifts aging has given you. 

Appreciate your friends, the things you’ve learned, the hobbies you’ve cultivated – and be thankful for the process. Age with joy, and wellness will follow!

Everyone ages. At Well Theory, we’re in the business of helping you learn how to do so with grace and poise – through our wellness products designed to revamp your well-being from the inside out, our Herbal Kitchen recipes curated to give your body the nutrients it needs to thrive, and the expert advice written here on our blog.

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

One Habit You Need for Foot Health

One Habit You Need for Foot Health

One Small Habit

to promote lasting foot health

With each step you take, you are engaging a complicated network of bones, joints, muscles, tendons, and ligaments designed to propel you forward, support the entire body’s weight and help maintain balance. The simple act of walking is often taken for granted – until motion-limiting foot pain enters the equation.

Nearly one-fourth of all bones in the human body are in the feet. More than 100 muscles, ligaments, and tendons are in the foot as well. One ruptured tendon or irritated joint can disrupt this careful balance, causing pain, limiting your ability to walk freely, and sometimes even requiring surgery.

There are many things you can do to strengthen your feet and promote healing of foot issues such as plantar fasciitis – like exercise, wearing supportive shoes, and doing stretches – but did you know that you can also improve your foot health and overall musculoskeletal health from the inside out?

Improve Nutrition

to revamp your foot health

Inflammation is the cause of many debilitating foot conditions. Anything from plantar fasciitis – chronic inflammation of the plantar fascia – to arthritis, gout, and other conditions are caused by an overeager inflammatory response.

While inflammation is a natural and often beneficial bodily function used to cushion an injured region of the body during the healing process, sometimes dietary choices, hormonal imbalance, and other factors can cause your body to signal an inflammatory response for longer than is necessary, actually harming the affected area. Chronic inflammation is associated with many muscle, nervous, joint and connective tissue disorders of the foot.

Vitamin deficiency can also contribute to many common foot conditions. For example, Vitamin D3 deficiency has been linked to widespread pain and inflammation throughout the body’s joints, muscles, and bones.

Vitamin C deficiency is associated with poor cardiovascular function and poor tendon, ligament and muscle health. In addition, wounds do not heal properly without vitamin C. Nerve pain has even been treated with high dose Vitamin C because of its beneficial effects on that system.

Mineral Deficiencies are also found often with foot and ankle pain. Osteoporosis we know affects the bones, which can compound into other issues affecting nearby joints, muscles, ligaments, and tendons. Heightened Calcium intake is often recommended for those at risk of osteoporosis or osteopenia (reduced bone mass). Taking calcium with Vitamin D and Magnesium increases absorption efficiency and overall usefulness of this mineral.

Magnesium itself is very necessary for the proper function of muscles, bones and nerves. Many adults are magnesium deficient; this is often overlooked by physicians.

Many Americans do not get the necessary vitamins and minerals they need to adequately maintain their musculoskeletal health – which is why taking a multivitamin is a great way to fill the gaps in your diet.

Supplement For Success:

reduce inflammation & get back on your feet

When people are about to undergo surgery, they are usually given a pre-operation checklist for certain things to do or avoid as they prepare for their procedures.

This advice is crucial – not only are surgeons skilled enough to understand the science behind these procedures, they are also sometimes experts in the science behind healing. Nutrition is a key factor in repairing tissues affected by surgery, and starting a supplement regimen is a great way to make sure your body is optimized and ready to begin the healing process – regardless of whether or not you are a surgical candidate.

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Without proper nutrition, the body’s healing process from surgery, injury, or inflammatory foot conditions can take longer and may even encounter complications. A balanced diet, including essential vitamins and minerals, is extremely important for your healing experience to go smoothly. Unfortunately, it is very hard in our busy lives to achieve the amount of nutrition necessary for proper healing. This is why so many surgeons will recommend a multivitamin or specialized supplement regimen before and after surgery.

The right amount and combination of supplements can greatly impact your healing journey in a positive way. But you shouldn’t start a supplement regimen without guidance.

Orthopedic surgeon Dr. Meredith Warner, the inventor of The Healing Sole Medical Flip Flop, designed a custom Bone + Joint Multivitamin with this in mind. In her years of medical practice, she often found herself recommending a variety of different supplements to her patients – especially her surgical patients. So, she decided to create a single multivitamin that has every essential vitamin and mineral she recommends to her patients every day – especially her surgical patients. Click here to read about why it’s so important to take a multivitamin before surgery!

One Convenient Multi To Fight Inflammation

fill nutritional gaps & promote musculoskeletal health

One convenient daily serving has everything she recommends her patients take daily to promote surgical recovery and overall musculoskeletal health.

What Is IN the multivitamin?

carefully selected ingredients made for you

These ingredients work best together – while each is a necessary supplement on its own, together they pack a powerful punch.

Full Spectrum Hemp Powder

Full Spectrum Hemp Powder is hemp with beneficial terpenes and cannabinoids. It’s included for its ability to support a healthy response to inflammation and provide you with antioxidants needed to support your overall health.

Vitamin C

Vitamin C boosts the function of the immune system to protect against illness and improves the body’s ability to repair damaged tissue - vital for wound healing & mandatory for collagen formation.

Calcium Citrate

Calcium Citrate is useful in balancing blood calcium levels to promote stronger, healthier bones and prevent the development of conditions such as osteoporosis.

Vitamin D3

Vitamin D3 aids in the body’s ability to absorb calcium to promote bone health and the prevention of bone disorders. It's important to almost every human system.

Magnesium Oxide

Magnesium Oxide regulates magnesium levels to reduce muscle cramps and bone pain. It is also effective for lowering blood pressure, relieving anxiety and depression, and improving sleep quality. This is essential for nerve & muscle function.

Zinc Gluconate

Zinc Gluconate is a mineral that helps to balance zinc levels within the body as well as to promote the healthy growth and development of body tissues. It plays a large role in wound healing & connective tissue development.

Preventative care and functional wellness is key to maintaining the health of your musculoskeletal system. Don’t wait until you’re already experiencing pain to begin improving your health – begin making small, healthy lifestyle choices today. Shop our multi today!

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

3 Things You Can Do This Weekend to Have a Better Workweek

3 Things You Can Do This Weekend to Have a Better Work Week

3 Quick Tips

to reduce stress & prepare for a better work week!

When life gets busy or stressful, it can be difficult to stay focused and productive during your work week. Here are three simple tips that you can accomplish on your weekend that can help you prepare for your work week ahead:

1. Set your weekly goals.
A little planning each weekend can go a long way in setting the foundation for a productive, stress-free week.

Don’t make this an overwhelming list. A list with too many daily tasks can actually have the opposite effect. Instead of pushing you forward in productivity, you may feel daunted by your workload.

Rather than creating a mountain of work for yourself, make note of six daily tasks to accomplish in order of priority. Come Monday, work your way through this list. At the end of your day, write down six more tasks for the following day. Continue this pattern each day.

2. Practice decluttering.
Clean up your workspace so that you can start your workweek free from unnecessary distractions. Organize your desk. Delete and archive old files and emails. Consolidate the items on your desktop. Be ready to start the day off strong when Monday rolls around.

This doesn’t have to stop at your workspace, either! Taking care of chores around the home – from laundry to throwing out trash and excess clutter – can help to organize both your physical space and emotional headspace.

Create A Routine

and plan ahead

3. Put together meals and clothes for the week ahead.
Take some time during your weekend to plan meals and outfits for your workweek. Having this organized ahead of schedule can help to save you time in the mornings before work and give you one less task to focus on as you start your day.

In addition, preparing your meals the weekend before can help you to make healthier, more economical choices throughout your week. Prepare nutritious meals and package them the weekend before to easily grab before heading to work for the day. This will save you money and unnecessary additional calories that you would spend by ordering lunch during the day.

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To miss fewer days at work and avoid illness, consider including these immunity-boosting foods in your regular diet.

Focusing your week doesn’t have to start on Monday morning! These tips can help you to get ahead of schedule and still leave you time to relax and enjoy your weekend. Start Monday off on the right foot – organized, stress-free, and ready to go.

At Well Theory, we believe that the keys to a healthy, balanced life are maintaining physical health, managing stress, growing and nurturing mindful relationships, and sustaining meaningful work. For more tips and products for a healthy, balanced lifestyle, read our other resources today!

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

The Science Behind How You Heal

The Science Behind How You Heal

How you heal

an orthopedic surgeon's perspective

Hi, Dr. Meredith Warner here –

As an orthopedic surgeon, I not only specialize in surgical procedures – but also have to be an expert in the process of healing. Surgery is simply a means to the end – and the goal of each procedure is healing and the promotion of better form and function. I’d like to share a little bit of what I know about the physical process of healing with you today:

There are four main phases of healing that are universal and generally follow the same pattern and timing no matter what. If there is variation, that is when there are problems. Diabetics, for example, have differences in timing between the four phases of healing, which makes their wounds heal slower or become chronic.

Connective tissue is the stuff that puts a human together and makes the body “stick” together – not just tendons and ligaments. Connective tissue can be bone, ligament, nerves, muscles, tendons and the matrix (surrounding gel/fluid) that holds the cells in place. Its universality throughout the structures of the body serves as a reminder for the interconnectedness of the healing cycle.

When a connective tissue is injured, the collagen must be reformed and the structure of the material (skin, tendon, ligament, etc.) must be re-formed. The human body uses a four-step process that reliably achieves these goals if the environment is right.

The four phases of healing are hemostasis, inflammation, proliferation and remodeling.

Stage One:

Hemostasis

Just after an injury, the body is in a default mode to protect and survive. If, for example, an injury results in bleeding, the body stops the bleeding in an effort to preserve the tissue and save energy for possible fight or flight. The body does this primarily through the process of clotting.

A clot is a clump of platelets and inflammatory cells that are the first to arrive at the site of injury. They are called to the area by a complicated system of signals released into the bloodstream as soon as an injury occurs. At the scene of the wound, be it a cut, laceration, contusion, burn, chemical exposure, tear or anything, the platelets bind the exposed collagen of that tissue within the extracellular matrix. Once bound, the platelets begin to work.

Platelets are magical fragments of cells in the blood stream with awesome healing capacity. These begin to immediately secrete sphingosine-1-phosphate, thrombospondin, fibronectin, von Willebrand factor.

These then stimulate even more platelet action, promoting a release of clotting factors, which stop the bleeding – by causing a matrix of fibrin to develop that acts as a plug. This stable clot/plug then acts as a bed for substances and cells flowing into the wound, because the platelets in a clot also secrete growth factors that are integral to the next steps in healing.

Once these are released by platelets into the wound environment, other cells like neutrophils and macrophages enter the zone. PDGF recruits cells that form fibrin (fibroblasts) and then collagen begins to be deposited – beginning the tissue repair process.

Also read: Why You Should Consider a Multivitamin Before Surgery.

Stage Two:

Inflammation

The hemostasis phase starts immediately after an injury and overlaps with the inflammatory phase of healing. The inflammatory phase should only last a few days. If it persists, then chronic inflammation results and then chronic non-healing or poorly healing tissue is the outcome. For now, we will focus on a normal inflammatory phase of healing.

At the core of the healing process – and any process that occurs in the body – is something called the Endocannabinoid System, or ECS. The ECS governs each “task” your body undergoes – from triggering healing, the sensation of hunger, the sensation of pain, and especially the onset of inflammation.

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An overeager inflammatory response is often the root cause of many conditions. While it has its place in the context of healing, sometimes the ECS can be overloaded and promotes inflammation for longer than it is necessary, causing problems. Here is how inflammation is supposed to work, when the ECS is promoting a proper inflammatory response:


There is a group of signalling molecules in the bloodstream known as the ‘complement’ system. The complement system is activated at the time of the inflammatory phase. The system brings mediators that control the ‘leakiness’ of the surrounding blood vessels and also brings chemotactic factors. These in turn attract white blood cells (leukocytes) withing 24-48 hours after the injury.

The ECS System

and how it impacts inflammation

There is a group of signalling molecules in the bloodstream known as the ‘complement’ system. The complement system is activated at the time of the inflammatory phase. The system brings mediators that control the ‘leakiness’ of the surrounding blood vessels and also brings chemotactic factors. These in turn attract white blood cells (leukocytes) withing 24-48 hours after the injury.

Mast cells ( a type of leukocyte) appear as well and release granules filled with histamine. This is what causes what we think of clinically as inflammation. Mast cells and histamines are directly responsible for the redness, warmth, heat and pain of inflammation. Basically, the “leakiness” of the blood vessels in the region is increased by histamines and that allows for more healing and building cells to reach the zone of injury.

One of these cells is the neutrophil. Neutrophils remove bad things from the wound; they act to remove pathogens, damaged matrix, dead cells and ferign material. Neutrophils do this by phagocytosis; this is literally the ‘eating’ of the bad stuff. These are early and aggressive cells that begin the process of healing.

Next, monocytes and lymphocytes enter. These become macrophages. Macrophages are the workhorses of the demolition process, because they remove remaining dead and damaged tissues. The macrophages are more selective and powerful than the neutrophils and they do a more ordered and detailed “clean-up” of the damaged tissues.

Macrophages are also important because these cells also produce more healing factors. All of these growth factors and cytokines from macrophages act to cause the fibroblasts (fiber forming cells) to grow along with smooth muscle and endothelial cells. Endothelial cells are lining cells for vessels and skin.

Once the macrophages have finished cleaning up the injury site and started the healing and rebuilding process by providing the building blocks, they actually then remove the neutrophils – the cells that clean up debris and are one of the first cells that reach the injury. As these cells are removed, the proliferation phase begins.

Stage Three:

Proliferation

The proliferation phase is the actual construction phase of the tissue. Here is where the connective tissue is made whole again.

The fibrin and fibrin matrix that was produced at the inflammatory phase is merely a scaffold for the actual tissue. It is ‘granulation’ tissue and must be converted to the actual tissue needed; this may be smooth skin, strong tendons and ligaments, muscle or bone. The fibrin is replaced by collagen. This process usually starts on day 2 or 3 after the injury or surgery.

Proliferation involves angiogenesis (forming of new blood vessels), tissue granulation, re-epithelialization (formation of skin) and wound contraction (making a wound small).

The formation of new blood vessels is important because without blood nothing can heal. Blood brings oxygen and nutrition. Blood also allows for the efficient removal of waste. Different growth factors are released that signal for this process to happen.

The growth factors that are released also stimulate fibroblasts, which start the process of skin production. Skin building cells called keratinocytes flow to the injury site through the bloodstream and enter from the edges of the wound. Fibroblasts come from bone marrow when they respond to the chemical signals released during the inflammatory phase. These produce a matrix that allows for tissue to build. The matrix is made of proteins like collagen, fibronectin and hyaluronan. The fibroblasts are stimulated to produce by the PDGF and EGF that the macrophages make.

Some fibroblasts will turn into ‘myofibroblasts’. These have a muscular component and will literally pull the edges of the wound together to make it smaller as it heals.

Stage Four:

Remodeling

Wound remodeling is the last phase of healing. It usually starts at week 2 or 3 and can last up to a year in some cases. In this phase the tissue matures and becomes its true self. 

Weaker collagen is replaced by stronger collagen. Disorganized tissue becomes organized. The organization process is regulated by the fibroblasts that secrete an enzyme that degrades the collagen matrix of the wound bed and allows for the realignment of that collagen into organized networks. That organization is modified by stress, load, pressure, gravity and other mechanical and chemical forces. 

The key to good wound repair is the remodeling and re-organization of the extracellular matrix of the damaged tissue – how well it was constructed during the earlier phases of healing. This is why it is so important to make sure that you allow your body plenty of rest during this time, only undergoing physical therapy if advised to do so by your physician. Good nutrition is also key to making sure your body advances through the four phases of healing properly.

 

Prevent Chronic Inflammation

for proper healing

If the injury or condition goes without proper treatment, or if you have some underlying condition that makes you more prone to inflammation, you can experience chronic inflammation – which does more harm than good. chronic inflammation results and then chronic non-healing or poorly healing tissue is the outcome.

This is why ensuring you have a foundation of good nutrition and overall wellness is essential for your recovery process – from surgery or any other procedure. I recommend starting a supplement regimen to all my patients before their treatments, especially those that require surgery. Nutrition provides the building blocks for all functions of the body – and is especially important for recovery after an injury or surgery.

I developed my multivitamin with all the essential nutrients we commonly miss out on in our diets – and included Full Spectrum CBD powder in my formulation. CBD has been making waves in the medical and scientific communities for its powerful anti-inflammatory properties, making it a game changer for achieving full-body wellness.

 
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

Surgeon Formulated
For Your Peace of Mind

Natural Ingredients + Cutting-Edge Medical Breakthroughs.

100% NATURAL PAIN RELIEF FOR PEOPLE WORLDWIDE
  • FDA-REGISTERED
  • PARABEN-FREE
  • 3RD PARTY TESTED
  • 100% NATURAL

7 Easy Ways to Improve Joint Health

7 Easy Ways to Improve Joint Health

Habits to Improve Joint Function

easily & at home

Joint pain is one of the most common musculoskeletal complaints of U.S. adults who seek out the care of an orthopedic doctor. Joint discomfort can affect a person’s quality of life by preventing them from performing even the most basic tasks – such as walking, using their hands and arms to write, play sports, or pick up light objects such as groceries. 

Joint pain is something that typically gets worse if left untreated, so if you are experiencing joint pain, you should seek out the care of a physician before it gets any worse.

If your pain is slight, or you want to improve joint function before you begin experiencing pain, you can try these 7 at-home tips & tricks to naturally promote joint health:

1. Eat Anti-Inflammatory Foods.

At the root of joint pain is inflammation. Inflammation is the body’s response to trauma, but sometimes, your body can over-produce inflammation and do more harm than good. Flavonoids, the phytonutrients (plant chemicals) found in most fruits and vegetables, are thought to be naturally anti-inflammatory.

Tip: Colorful fruits and vegetables, such as cherries, oranges, broccoli, and more are rich in this natural anti-inflammatory phytonutrients.

2. Avoid Inflammatory Foods.

Try to avoid overly processed foods, sugar, and alcohol. Simple carbohydrates, like processed breads, and desserts like cake, cookies, and ice cream should be eaten in limited portions if at all. These foods can lead to increased inflammation, which could be contributing to your joint pain.

Caffeine can also contribute to inflammation – so cut back on your coffee habit and replace soda with water. To start your morning, try naturally decaffeinated teas, or warm water with lemon and other fresh fruit. Your joints will thank you!

The time to start a supplement regimen is now

but where do you start?

3. Supplement Your Diet

It’s difficult to know which supplements you should take – and which supplements are ideal for improved joint health. Taking Vitamin D with Calcium, for example, increases the absorption rate of Calcium – which is a great supplement for improving bone health. 

Try to get out in the sun every day to naturally absorb Vitamin D and exercise, but a vitamin supplement is still a great way to make sure your body is getting all of its nutritional needs.

Dr. Warner designed an anti-inflammatory, whole body-optimizing multivitamin to take the guesswork out of taking supplements. Our CBD Multivitamin features carefully selected, high potency and bioavailable ingredients that support key areas of your health. SHOP NOW

4. Use it or Lose it.

If you’re cleared to do so by your physician, regular exercise is the best way to maintain your joint function. Regular exercise can strengthen the muscles around the joint and improve flexibility, allowing for increased function.

Low-impact exercises such as swimming, biking, or walking are great ways to improve your joint health without further damaging commonly painful joints such as the knees and hips. 

Yoga is also a great way to improve joint stability while improving core strength – and can be easily done by people of all ages and abilities.

READ MORE: WHY YOGA IS BENEFICIAL FOR EVERY AGE AND ABILITY

When you are able and under the guidance of a physician, you can also try weight or resistance band exercises to improve your muscle tone further. Even if yoga isn’t central to your joint-strengthening regimen, it’s important to stretch! Flexibility is key to maintaining joint health and relieving any soreness or stiffness that may occur after exercise.

Stretch before and after exercise to prevent muscle tightening and shortening that can put damaging strain on your joints. Even on your "off" days when you do not exercise, incorporating a stretching routine into your daily life is a simple yet effective way of improving joint function.

Focus on overall physical health

to improve the health of your joints

5. Improve Flexibility.

Increased flexibility is the goal of a focused stretching routine. Stretching will help you increase your flexibility, which will improve your joints’ range of motion. A smaller range of motion makes it difficult for your joints to move – which can lead to damage.

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Stretching exercises, such as yoga, floor bridges, sitting toe touches, heel raises and more, are excellent and simple ways of improving flexibility. Consult with a physical therapist for even more insight on which areas of your body could benefit from increased flexibility.

6. Reach Your Weight Goals.

Consult with your physician to find out what the ideal weight should be for your height and body type. If you could stand to lose a few, those extra pounds are likely putting damaging pressure on your joints – especially your knees, ankles, and hips.

If you need to diet, focus more on what you’re replacing heavy portions and processed foods with, instead of simply cutting back. For example, trade mashed potatoes for a large bowl of broccoli. Pick wholesome, plant-heavy meals that also reduce inflammation while providing essential nutrients. You can visit our Herbal Kitchen, where we share healthy, easy recipes that include information about the nutrients in the foods you’re making, for healthy meal ideas!

Don't Neglect Your Mental Health

reducing mental stress also reduces physical stress

7. Prioritize Mental Health.

Anxiety can affect your physical body in more ways than one. It can, for example, make you grind your teeth at night – and then you wake up with a painful, stiff jaw. Make sure to carve out time for relaxation. Take your full lunch break at work. Try to sit down for every meal instead of eating on the go. Shut off screens two hours before bedtime so you have a better chance of falling asleep quickly, and getting an adequate amount of sleep.

For best results, start with one self-care routine and commit to practicing it every day for a month. By the end of the month, it’ll be a habitual part of your daily routine!

Commit to Your Long-Term Health

and healthy joints will follow

In short, there are just a few things you need to do to improve your joint health. Commit to improving your physical, mental, and emotional health. Most of us know intuitively how much and what kinds of foods we should be eating, when we’re stressed, and when we need to exercise.

Reduce bodily inflammation naturally by eating healthy foods and taking an anti-inflammatory supplement designed to support your musculoskeletal (bone + muscle + joint) health.

Exercise regularly to improve muscle tone and reduce stress. Get the right amount of sleep and try to achieve attainable, realistic weight loss goals to improve your physical health and put less stress on your body.

When forming these new habits, start slow and don’t try to do them all at once. Take all the time you need to make sure they stick, and you’ll be well on your way to a healthier lifestyle.

Use our products and resources to naturally + safely reduce inflammation and optimize your overall well-being! All of our naturally pain-relieving products contain CBD: a powerful, safe, and natural substance proven to reduce inflammation at its source. Consider our website your personal resource to a life well lived!

ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation