Stress and anxiety can trigger skin irritation with typical symptoms of dermatitis. We explain how to relieve it with natural solutions.
Stress dermatitis: what it is and why it occurs
Stress dermatitis: symptoms
Natural remedies for stress dermatitis
Daily responsibilities, work, family commitments, traumatic situations… They are factors that can cause stress to which we are constantly subjected, sometimes even without realizing it.
In the long run, stress can impair our physical and mental balance and can also affect the skin and cause (or aggravate) some diseases, such as dermatitis.
STRESS DERMATITIS: WHAT IT IS AND WHY IT OCCURS
Stress dermatitis (or nervous dermatitis) is a skin irritation that occurs as a reaction to stressful situations, anxiety or nervousness, whether emotional, sentimental, work or family.
The mechanisms that trigger this skin condition are not fully understood, but it is believed to occur because stress causes us to release a hormone called cortisol, capable of modulating the functioning of the immune system, and our defenses decrease. This impairs the normal function of the skin barrier and can lead to dermatological problems such as dermatitis.
Stress dermatitis affects both women and men and is not contagious or usually serious, but it can be very annoying.
STRESS DERMATITIS: SYMPTOMS
The face, neck, hands, arms and feet are the areas of the body most commonly affected by the symptoms of stress dermatitis. Like other types of dermatitis, they include:
Stinging rashes, similar to insect bites.
Dry, flaky skin.
Fluid-filled blisters.
Swollen redness or hives on the skin.
Burning or itching.
Scratching can cause wounds to appear.
Stress dermatitis is difficult to diagnose, since the doctor is usually unaware of the patient’s personal situation. It is often confused with an allergy or a yeast infection.
The intensity of symptoms varies from person to person and, in some cases, the itching and stinging can become so annoying that it even disturbs sleep.
NATURAL REMEDIES FOR STRESS DERMATITIS
The symptoms of stress dermatitis usually disappear spontaneously within a few days. So that they do not recur it is important to avoid the stress or nervousness that triggers it.
These tips can help you reduce stress:
Exercising every day is one of the best keys to reducing stress and getting a good night’s sleep (another fundamental anti-stress factor).
Eat a healthy diet, containing stress-relieving nutrients and foods, and eliminate (or reduce) stimulants, such as caffeine and alcohol.
Practicing meditation or yoga can help you relax.
Spend as much time as possible in contact with nature.
Journaling can help you streamline things and distance yourself.
To relieve dermatitis, consider these recommendations:
When bathing or showering, make sure the water is not too hot, as it could further irritate your skin.
Do not bathe more than once a day and use a soft, unscented gel.
Apply a moisturizer free of perfumes or toxic substances immediately after showering.
Avoid very high or humid temperatures.
Use 100% cotton clothes and wash them with ecological detergents, without using fabric softeners.
In addition, there are plants that can reduce the symptoms of dermatitis:
Aloe verahas regenerating and healing properties. You can use an aloe vera-based cream or apply the gel inside the leaves directly on irritated skin
Oatmeal is soothing and soothing and can help relieve symptoms. Apply a compress soaked in the boiling water oatmeal on the affected skin and leave it on for a few minutes.
The use of birth control pills can lead to some side effects, such as an increased chance of cardiovascular disease. We explain what the risks are.
What types of birth control pills are there and how do they work?
Birth control pills and risk of cardiovascular disease
Birth control pills and skin problems
Birth control pills and cancer risk
Other side effects of oral contraceptives
Among all contraceptive methods, pills are the second most chosen by Spanish women (only behind condoms). 17% take birth control pills, a figure that rises to about 28% among those aged 25 to 29, according to the Contraception Survey in Spain 2022 of the Spanish Society of Contraception.
Beyond their undoubted usefulness to avoid unwanted pregnancies, they also have some side effects that must be known.
WHAT TYPES OF BIRTH CONTROL PILLS ARE THERE AND HOW DO THEY WORK?
Currently, there are several types of birth control pills:
Combined birth control pills.
Birth control pills only with gestagens.
Both work by preventing ovulation. Combined birth control pills are the most prescribed and are composed of two hormones similar to those produced by the female ovary: estrogen and progesterone. On the one hand, estrogen regulates the cycle and establishes a pattern of regular bleeding and, on the other, progesterone prevents the ovary from ovulating, thus eliminating the likelihood of pregnancy.
Gestagen-only pills also prevent ovulation, but, as they do not contain estrogen, bleeding is not regular.
BIRTH CONTROL PILLS: SIDE EFFECTS
BIRTH CONTROL PILLS AND RISK OF CARDIOVASCULAR DISEASE
Although it is true that the birth control pills currently used have a much lower hormonal dose than the first ones that were created and, therefore, fewer adverse effects, there are still risks.
Combined contraceptives, as we have mentioned, base their effect on the combined action of estrogens and gestagens (progesterone). These hormones have the ability to induce changes in metabolism and increase the risk of cardiovascular disease.
The mechanism by which these pills can increase this risk involves the action of estrogen on the hemostatic system (responsible for preventing blood loss and maintaining circulatory fluidity), that of gestogen on lipid metabolism (such as cholesterol or triglycerides) and the combined action of both on carbohydrate metabolism and blood pressure.
As indicated by the Spanish Heart Foundation, they increase the risk of coronary heart disease, hypertension, venous thrombosis and pulmonary embolisms, especially when there are other associated blood disorders.
Combined contraceptive pills are contraindicated in women with a history of strokes or strokes and insmokers over 35 years of age and are also not appropriate for those with hypertension.
BIRTH CONTROL PILLS AND SKIN PROBLEMS
In women with a history of hereditary angioedema, combination birth control pills may induce or increase angioedema symptoms.
They can also cause chloasma (i.e., dark spots on the forehead, cheeks, or upper lip), especially in those women with a history of chloasma during pregnancy. If you have a tendency to develop these spots and contraceptive intakes, it is recommended to avoid exposure to ultraviolet radiation and the sun.
BIRTH CONTROL PILLS AND CANCER RISK
Birth control pills have also been linked to different types of cancers, mainly gynecological.
Some studies have associated the use of oral contraceptives with an increased risk of breast cancer. However, the evidence is inconclusive because studies that have investigated this association are observational and it cannot be ruled out that factors beyond the use of birth control pills influence the results. In any case, larger studies that have found an association indicate a slight increased risk.
What is clear is that in women with breast cancer the use of contraceptive pills is contraindicated.
With regard to cervical (cervix) cancer, studies suggest that there is an association between birth control pills and an increased risk of invasive cancer and intraepithelial neoplasia. This risk would increase with the length of time of use of these pills (more than 5 years) and does not persist after stopping treatment.
OTHER SIDE EFFECTS OF ORAL CONTRACEPTIVE PILLS
Other side effects of birth control pills include menstrual cycle disturbances (i.e., breakthrough bleeding, amenorrhea), headaches, tightness or tenderness in the breasts, nausea, increased vaginal discharge or decreased libido. However, most of these side effects are mild and may go away when switching birth control pills.
Side effects that were more common with first-generation contraceptives but now occur are acne, hair gain (hirsutism) and weight gain.
On the other hand, if you are taking medication, you should always consult your doctor because it could affect its functioning or decrease the effectiveness of contraceptives.
Sexually transmitted infections continue to increase, especially among young people. We explain what are the modes of contagion and the symptoms of three of those that have increased the most: gonorrhea, syphilis and monkeypox.
Gonorrhea: what it is and what its symptoms are
Syphilis: what it is and what its symptoms are
Monkeypox: what it is and what its symptoms are
In recent years, a large increase in sexually transmitted diseases or infections (STIs) has been detected, especially among young people, according to the latest report of the Ministry of Health on Epidemiological surveillance of sexually transmitted infections in Spain of 2021.
Two reasons could explain it: on the one hand, the detection of STIs has greatly improved and, on the other, risk behaviors have also increased a lot: that is, there are many people who do not use barrier measures such as condoms, the main tool to avoid contagion.
Some of the sexually transmitted diseases that have grown the most are gonorrhea, which increased by almost 20% between 2010 and 2021, and syphilis, by 8.5%. In this last year we have also seen an outbreak of a disease hitherto practically unknown in Europe, monkeypox. We review how they are spread and what their symptoms are.
GONORRHEA: WHAT IT IS AND WHAT ITS SYMPTOMS ARE
Gonorrhea is a common STI caused by the bacterium Neisseria gonorrhoeae. It is spread through sexual fluids (semen or vaginal fluids) and can be contracted through vaginal, anal, or oral sex or by sharing sex toys with an infected person.
It often causes no symptoms (especially in women), which makes it easier to spread it to others without knowing it. When it does cause symptoms, they are different in men and women.
Symptoms of gonorrhea in women:
Abnormal vaginal discharge (white or yellowish).
Pain in the lower abdomen or pelvis.
Pain during sex.
Pain or stinging when urinating.
Bleeding between periods.
Symptoms of gonorrhea in men:
White, yellow, or greenish discharge from the penis.
Pain or stinging when urinating.
Pain and swelling in the testicles.
When it affects the throat, gonorrhea can cause itching or pain and make it difficult to swallow.
If left untreated, gonorrhea can cause health problems such as pelvic inflammatory disease and infertility. In some cases, it can spread through the bloodstream and affect the joints or other parts of the body.
SYPHILIS: WHAT IT IS AND WHAT ITS SYMPTOMS ARE
Syphilis is also caused by bacteria and is spread by having unprotected vaginal, or oral sex with an infected person. It can progress through 4 stages and the first two are when syphilis is most contagious:
Primary syphilis: A small, hard, soft, and usually painless sore (called a chancre) appears on the genitals or mouth, which goes away on its own within a few weeks or months. This does not mean that syphilis has disappeared. If no treatment is received, the infection will move to the second stage,
Secondary syphilis: About 1 to 6 months after the chancre is gone, a rash appears that can cover the entire body (including the palms of the hands and feet) and does not usually itch. There may also be other symptoms that may come and go for months or years, such as fever, tiredness, warts-like sores, muscle aches, weight loss, headache, hair loss, or swollen glands. If left untreated, the disease will progress to the next stage.
Latent syphilis: At this stage, which can last for years, there are no outward signs or symptoms of syphilis (although some people may have mild flare-ups from time to time), but the infection can damage the heart, bones, nerves, and organs. Without treatment, the infection can progress to the last stage.
Late (or tertiary) syphilis: At this stage, which is reached by about 20% of people with syphilis who do not receive treatment, health problems are serious and can include brain damage, dementia, cognitive health problems, heart disease, muscle problems, damage to the nervous system, seizures, vision problems (including blindness).
MONKEYPOX: WHAT IT IS AND WHAT ITS SYMPTOMS ARE
Also known as seismic pox, it is a disease caused by the orthopxvirus virus. It is contracted through contact with sores, crusts, respiratory droplets or oral fluids from an infected person, usually through intimate contact in situations such as caresses, kissing or sex, so it can affect anyone.
The first symptoms may take several days or a week to appear, and include:
Fever.
Headache.
Muscle aches.
Back pain.
Tiredness.
Swollen lymph nodes.
Latent syphilis: At this stage, which can last for years, there are no outward signs or symptoms of syphilis (although some people may have mild flare-ups from time to time), but the infection can damage the heart, bones, nerves, and organs. Without treatment, the infection can progress to the last stage.
Late (or tertiary) syphilis: At this stage, which is reached by about 20% of people with syphilis who do not receive treatment, health problems are serious and can include brain damage, dementia, cognitive health problems, heart disease, muscle problems, damage to the nervous system, seizures, vision problems (including blindness).
MONKEYPOX: WHAT IT IS AND WHAT ITS SYMPTOMS ARE
Also known as seismic pox, it is a disease caused by the orthopxvirus virus. It is contracted through contact with sores, crusts, respiratory droplets or oral fluids from an infected person, usually through intimate contact in situations such as caresses, kissing or sex, so it can affect anyone.
The first symptoms may take several days or a week to appear, and include:
Certain colors encourage tranquility and relaxation, thus facilitating rest; while others can make it harder to fall asleep.
Warm, light or cool colors for the bedroom?
Soothing colors for adult bedrooms
The atmosphere of the room where we sleep is key to our rest: temperature, humidity, lighting, comfort … and also the colors. The right choice of wall tones and bedroom fabrics can help create a relaxing space that promotes sleep.
And it is that colors affect our mood and knowing how to choose those that provide tranquility and relaxation can lead to a great change in your quality of life. That is why we are going to tell you what relaxing colors for adult bedrooms are more suitable for falling asleep.
WARM, LIGHT OR COOL COLORS FOR THE BEDROOM?
Colors can be classified in different ways, for example, according to their hue (light or dark), their saturation (intense or dull) and their temperature (warm or cold).
Light colors reflect light, while dark colors absorb it. That’s why light colors (such as pastel or pale tones) can make a room appear wider, brighter and fresher, and dark ones make it smaller and gloomy. In general, to create a relaxing and calm environment, it is usually preferable to opt for light colors. Dark ones can bring elegance and sophistication to the room, but they should be used as a complement, for details, and in combination with lighter tones to balance the atmosphere.
WARM, LIGHT OR COOL COLORS FOR THE BEDROOM?
Colors can be classified in different ways, for example, according to their hue (light or dark), their saturation (intense or dull) and their temperature (warm or cold).
Light colors reflect light, while dark colors absorb it. That’s why light colors (such as pastel or pale tones) can make a room appear wider, brighter and fresher, and dark ones make it smaller and gloomy. In general, to create a relaxing and calm environment, it is usually preferable to opt for light colors. Dark ones can bring elegance and sophistication to the room, but they should be used as a complement, for details, and in combination with lighter tones to balance the atmosphere.
SOOTHING COLORS FOR ADULT BEDROOMS
The colors that are considered relaxing for adult bedrooms are the soft and muted tones that convey tranquility and serenity such as:
Light blue or light blue, one of the most popular colors for rooms for its calming and relaxing effect. In a 2018 study that evaluated the perception of 443 students about different spaces of an American university residence (with different colors on the walls: red, blue, green, orange, yellow, violet) it was seen that blue was not only preferred, but also the one that transmitted them the calmest.
Green conveys harmony and balance, making it a good choice for rooms. The most appropriate tones for bedrooms are the palest, such as soft shades of mint green or sage green.
Pearl gray is a neutral color that encourages serenity, calm and peace. In addition, it usually conveys elegance and sophistication and can be combined with other soft colors to create a sense of harmony and balance in the room.
Palo pink is a soft and delicate color that can help create a relaxing and cozy atmosphere. It is also associated with romanticism and sweetness, so it can convey a sense of love and affection.
Light beige and cream are neutral, warm and soft colors that convey feelings of tranquility, calm and serenity and encourage a relaxing and peaceful atmosphere.
It is important to keep in mind that the color will suit you and, so that you feel truly comfortable and at ease in your bedroom, it is advisable that you choose one that does not stray too far from your preferences.
Going out to the mountains tones the body, strengthens the muscles and eliminates toxins. Walking through it now provides the well-being and health necessary to face the coming months. Find out how to organize the excursion to the mountain to get the most out of it.
The contact with the mountain always makes us feel something special, perhaps because the physical effort to ascend stimulates physically and psychologically and gives a greater depth not only respiratory but psychological. I invite you to organize an excursion to the mountain: recover your mountain shoes or rescue the bicycle and go out to the mountain. Every town has its mountain to greater or lesser proximity to its horizon, it is enough to approach the closest.
Upon entering its slopes, we discover not only the sporting option of climbing but also its plants, its animals, its stones, its art, its smells, its colors, an encounter with nature and with yourselves. We tell you how to organize the excursion and what activities you can do to make the most of it.
MOUNTAIN EXCURSION: HOW TO ORGANIZE IT AND WHAT TO DO
Isn’t the mountain road hard? It is always tiring, whether you go up or down, but it also has its greatness and, above all, its healthy part.
As our fellow doctor and mountaineer José Tape says, the mountain is the great integrator of mind and body, because it is always a source of physical, psychological and spiritual growth. Thus, mountaineers have better mental health indicators than the general population. To make the most of it, we propose these activities:
WALKING IN THE MOUNTAINS
When you walk through the mountain, do it at your own pace, rest from time to time, admire the landscape and try to go physically spare, thinking that then you should walk the way back.
If you spend the night in the bush, it is advisable to wear warm clothes, since the temperature changes are abrupt, as well as a good raincoat.
I love to take the camera and the notebook to write down because the mountain always teaches.
Something that we are going to find in the mountain is the quality water of its springs. To take it we have to trust instinct, know how to choose the transparent, with the right smell and taste, avoiding those that generate suspicion.
We can find water sources of great quality to drink and also medicinal sources that allow small drinking cures, as they are true natural kits.
As with plants, knowing the properties of these springs allows us to value them as authentic sources of health at the service of all people and helps prevent actions that may contaminate or spoil them.
HARVESTING FRUITS
The forest walk can also become an outlet for plant picking. Picking these fruits to eat is not difficult, in addition there are many abandoned trees, whose fruits are not picked by anyone, so you only have to compete with birds and wild boars.
If it has rained, we will also find mushrooms that I recommend you collect, but only those that are well identified to avoid poisoning.
There are many species and many also the properties of these edible mushrooms, virtues that we know better every day, especially the interesting ability they have to stimulate the immune system and thus protect us from colds and respiratory infections that may manifest in the coming months.
We also have the opportunity to collect medicinal plants. Nothing prohibits collecting them for personal use, it is another thing to do it for commercial purposes. It is positive that each person selects and collects their own plants, provided that they know how to recognize and collect without destroying the bush.
This harvest favors its conservation, since it fosters the relationship between the plant world and us and teaches us to respect it.
Recognizing that a plant can save your life or cure an ailment makes you take a liking to it and protect it.
You can find berries, such as juniper, blueberry, or elderberry; Leaves such as walnut and hops, and roots such as licorice or gentian, which are more delicate.
Not by uprooting the licorice root is exterminated. Sometimes, by removing its roots we facilitate the plant to extend new roots, but the situation of gentian is more delicate, a plant that grows next to streams and lakes of high mountains and that should only be collected for strict health reasons.
EATING IN THE MOUNTAINS
When preparing an outing to the mountain, food supplies focus a good part of the preparations, because you have to opt for those that are nutritious, easy to eat and that do not overload the backpack.
Nuts and dried fruits are ideal on these occasions thanks to their exceptional nutritional value and energy intake.
The potato omelette is a classic food of excursions. Fresh fruit can complete the menu.
Water should not be missing either, calculating that it is necessary to carry at least one liter per person. You can also take an isotonic drink that helps replenish the minerals that are lost through sweat.
MEDITATE ON THE MOUNTAIN
Whether you have meditated or not, if you know what it is to meditate or do not know, my advice is to go to the mountain.
Why is it that in all cultures and religions the mountain has been chosen to retreat, the mountains have been sacralized and made the dwelling place of gods and saints?
From the Greek Olympus, the Kailas of Buddhists and Hindus, Mount Sinai, where Yahweh speaks to Moses, Fujiyama, Macchu Picchu, the Himalayas… and so many sanctuaries and hermitages perched on our mountains.
The mountain gives off the telluric and cosmic force that leads us directly to the encounter with ourselves. When we enter it, breathing and consciousness are modified, the mountain that made us sweat is capable of creating admiration in us and acquiring before our eyes a special color.
To any tree we find you can ask about meditation, they know more than anyone about it. We do not need Buddha’s fig tree, the quintessence of that world, for everyone has learned to be planted before the wind, the sun and the rain, rooted to the earth.
As Lanza del Vast said in his book The Threshold of the Interior Life, if you want to meditate, observe the tree.
It is in the mountains that the questions easily arise: what is important for life? Where is your security? Are you able to survive in the bush, are you able to survive in life? Do you need the security of your car and its heating to withstand the rain?
A few hours of mountain catch up on our frailties and greatness. What good are titles, business and credit cards or social pompoms for the most important thing in life?
Sleeping in the bush offers much more than doing it in a 5-star hotel. What are a few stars, all the same, before the stars I have oaks sleeping outdoors? And if we talk about space, immensity, the night sky transports us to worlds that we cannot even dream of.
The mountain, like nature, reminds human beings of their common essence, stripping them of the superfluous to offer them new incentives.
The mountain also imposes its respect, announces its goodness and its dangers, all of it is an announcement of efforts, of uncontrolled factors that, in an instant, can lead to death even the best prepared to live in it. Neither the mobile nor the latest technology material free us from it.
When you have seen the image of death in the mountains you always have the footprint, the mark, the imposition of respect and admiration towards that peak and a great reflection towards life, on the security of putting our feet and our fragility before the natural elements.
It makes us humble, cautious, attentive and with a fixed idea: there is nothing more important than survival.
TAKE A DIP IN THE RIVER
Barefoot and bathing in a river allows us to feel the force of the natural elements: earth, air, sun and water.
The feet are one of the most sensitive parts of the body and their correspondence in the sensory area of the cerebral cortex is exceptionally wide. That is why any action that is performed on them affects the whole body.
Walking barefoot on the ground is a strengthening exercise of the healing capacity of the person, to which are added the advantages of being able to practice in very different ways, according to the state of health, the environment and the age of each one.
In the walks through the mountains, we will take advantage of some of the breaks to put our feet in contact with the earth or with the water of the mountain streams.
We must always check that there is a good reaction. For this there is a simple method: after walking in a natural and cold environment the feet react and are warmer. If the medium is not adequate, the feet get too cold.
Natural cold is used to react, stimulate, tone and balance the body.
In addition to facilitating the rest of the feet during the walk, it improves blood circulation, strengthens the muscles of the feet and calves. It also stabilizes the vegetative system and prevents infections, so it is especially indicated in case of:
Mild alterations of arterial circulation
Varicose veins
Tiredness and dejection
Chronic headache
Propensity to infections
Excessive sweating of the feet
However, bathing is not recommended if you have menstruation, a urinary infection, sciatic nerve pain, cold or arterial occlusion.
LISTEN TO THE SOUNDS (AND SILENCE) OF THE MOUNTAIN
The beauty of the environment, in large part, will be a reflection of what we know how to project from our interior. It is said that the charm of the mountain also resides in the interior of the human being, so it is necessary to open the eyes of contemplation to appreciate the beauty of each landscape.
The natural sounds coming from the wind, birds and other inhabitants of the mountainous areas compose a music that accompanies the silence of these landscapes. Music and silence, of charms and joys and sorrows and tragedies.
When entering this natural world, the worries and obligations will change focus and it is important to direct them to gain health and recharge the batteries to face a new stage of work and projects with serenity.
Walking means recovering the landscape, history, paths of the ancestors, feeling the beat of nature and making it close to the beating of our heart when walking.
Walking makes us see and value, in its proper measure, the path and what surrounds us and also value ourselves because that inner perspective is where we are going to focus the great value of nature.
Advertising sometimes uses landscapes to take us out of ourselves. The mortgaged beauty of ski chalets is sold, but beauty flees from the massified and the value of nature is everywhere, not where the market of speculation establishes it.
I do not understand how there are architects who, in order to carry out their work in the mountains, have to destroy everything and fill it with iron, cement and concrete at the cost of destroying nature.
WHAT DOES THE MOUNTAIN CONTRIBUTE TO OUR HEALTH?
Mountain walks along with climate adaptation are an opportunity to get stronger.
The change in altitude causes a decrease in oxygen that, together with the effort of exercise, increases breathing and heart rate. On the other hand, we will find a pure and clean air ideal for our respiratory tract.
Temperature changes throughout the day and night will help us adapt our thermoregulatory system and improve immunity.
After a few days of being at a certain altitude the body tries to increase the number of red blood cells by producing erythropoietin (the hormone declared a drug in the world of sports, the famous EPO), which is a natural stimulant to adapt to the height and to restore blood balance.
Temperature changes and exercise will also stimulate our metabolism, helping to regain weight, whether you are thin or obese, because this metabolic regulator is also appetite.
Trees increase oxygen during the day and carbon dioxide at night, which also influences the regulation of sleep and wakefulness.
All this reminds us of the suitability of these walks in the mountains for the convalescence of patients, recover anemia, strengthen children’s health and prevent possible respiratory infections.
Finally, I would only like to convey the feeling of joy that I have lived whenever I have been invited to go to the mountain and that satisfaction is available to those who wish to experience it. Happy excursion.
Pain in the knees is very common and can become disabling. We explain why it happens and what is the best thing you can do to take care of your knees.
Causes of knee pain when walking
Causes of resting knee pain
How to care for your knees
Knee pain is very common, since this joint, in addition to helping us walk and move, supports much of our weight.
The knee is the largest joint in our body and one of the most complex. It is made up of bones, menisci, ligaments and tendons and joins the femur (the long thigh bone) with the tibia (the shin bone). But why does knee pain appear at rest and when walking? A pain in the knee can be due to different causes related to the structures that make it up and occur in different situations.
KNEE PAIN WHEN WALKING: CAUSES
Noticing pain while moving the knee, for example when walking, is perhaps the most common. The main causes of this type of pain are:
Having suffered a fracture or injury to the soft tissues of the knee, such as a ligament sprain, tendonitis (inflammation of the tendons), or bursitis (inflammation of the fluid-filled sac that serves as a shock absorber between the bone and soft tissues).
Knee osteoarthritis causes cartilage wear and inflammation of the joint, which can cause pain when walking.
Rheumatoid arthritis is an autoimmune disease that causes joint inflammation and pain.
A problem in the kneecap (a small triangular bone in the front of the knee), such as chondromalacia patellae, in which the cartilage under the kneecap wears away and can cause pain and creaking when walking.
Meniscus injuries, cartilage pads that lie between the bones of the knee and act as shock absorbers. These types of injuries are common in people who play sports that involve sharp turns, such as footballers.
Runner’s knee or iliotibial band syndrome occurs when the iliotibial band (a connective tissue that runs from the hip to the knee) rubs against the bone and becomes inflamed, causing pain on the outside of the knee. As the name suggests, it is common in runners, and also in cyclists.
Overloading the knees, for example from having exercised too much.
Wearing improper footwear can also cause your knees to become overloaded and painful.
KNEE PAIN AT REST: CAUSES
In some cases, the knee hurts even when we do not use it, at rest. The causes that may be behind this pain are usually a previous knee injury (either a soft tissue injury or a fracture), osteoarthritis or rheumatoid arthritis.
In case of arthritis, knee pain is usually constant and worsens after being without moving for a long time.
In case of osteoarthritis, the pain is usually more intense when using the joint, but there may also be discomfort at rest.
HOW TO CARE FOR YOUR KNEES
To avoid injury and overload and keep your joints healthy, keep these tips in mind:
Maintain a healthy weight and if you have a few extra pounds, try to lose them. This is perhaps the best advice to avoid overloading your knees, as excess weight can cause wear and tear on the joint.
Perform low-impact physical exercise (walking, swimming, cycling…) on a regular basis. In addition to helping, you maintain a healthy weight, it strengthens the muscles around your knees, which can help prevent injuries.
High-impact exercises (such as jumping, running on hard surfaces, or exercises that involve sharp turns) can put excessive pressure on your knees and are not best suited to care for. In any case, if you are going to practice them, remember to do a good warm-up before to avoid injuries.
Wear comfortable shoes that adapt well to your foot and are suitable for the activity you are going to do.
As for food, it is advisable to include in the diet a wide variety of plant foods rich in antioxidants, vitamins and minerals, which can help protect and strengthen joints. In particular:
Leafy greens, such as spinach, are especially rich in calcium and vitamin K, important for bone health.
Foods rich in omega-3s, such as walnuts or chia, can help reduce inflammation and improve joint health.
Turmeric contains a compound called curcumin that can help reduce inflammation in the joints and relieve pain.
Ginger has anti-inflammatory properties that can help reduce joint pain.
If you notice pain in your knees, either in motion or at rest, it is advisable that you go to the doctor to identify the cause and can indicate the best treatment.
