Hello,  

Recipe of the Week

200g lean minced beef (max 5% fat)
½ red onion, finely chopped
½ carrot, finely grated
1 tablespoon chopped fresh chives
½ beef stock cube, crumbled

For serving:
2 wholemeal baps
1 tablespoon tomato ketchup or brown sauce
Rocket leaves
1 tomato, sliced

1. Put the minced beef in a food processor to blitz until smooth.
2. Now add the finely chopped onion, chives, grated carrot and crumbled beef stock cube in the processor and blitz to combine all the ingredients.
3. Divide the mixture into two ball shapes and use your hands to press down to form two burger shapes. Press them until quite thin and wide as they will shrink and fatten up as they cook.
4. Dry fry the burgers in a hot non-stick frying pan or barbecue, turning regularly, for 5 - 6 minutes, ensuring they are cooked through.
5. To assemble the burgers spread each bap with the sauce of your choice, add the burger and top with some rocket leaves and slices of tomato.

Fun, Facts & Fitness from Mary Morris MSc.

The most common complaint from older adults that I hear frequently is pain and discomfort associated with their joints, particularly the knees and the hips. 

This is hardly surprising as they are both heavy weight-bearing joints and have had to withstand considerable pressure over many years, particularly if the person has played a lot of sport resulting in excess wear and tear, or maybe carried too much body weight.  The point at which those joints need surgery may be under consideration for several years, often left until the sufferer finds their quality of life seriously affected by the constant pain.

Both my parents had either both knees or both hips replaced, so that immediately tells us there is a strong genetic link here and both my sister and I have had hip replacements in our 50s. But I also know many who have no joint problems at all despite being older.  I suspect that is due to several factors such as having a good set of genes, having maintained a 'moderately' active lifestyle and generally being of a healthy weight.

Most joint problems can be identified as Osteoarthritis.  This is where the cartilage between the bones has worn away leaving no 'cushion' in the joint and all that is left is bone on bone. The result is a lot of pain.  It affects 60 – 70% of adults over the age of 60 to varying degrees.

The condition called Rheumatoid Arthritis is very different as this is a chronic inflammatory disease where the immune system attacks the lining of the joints causing considerable inflammation. Specialist treatment is needed to manage the condition, as sadly there is no cure. 

Tips for preparing for a joint replacement:

• If you are overweight try to lose a good amount before surgery. It will speed up your recovery time considerably. Follow The 28-Day Immunity Plan for a healthy approach to your weight loss.
• Strengthen the muscles that surround the joint so they will support you better post-surgery. You will have limited ability immediately following surgery but at least your start point will be higher. See below for two safe and effective exercises for both knees and hips.
• Work on any type of cardio fitness that your painful joint allows. If walking is a problem try non-weight-bearing activities such as cycling or swimming.
• Develop a good PMA (Positive Mental Attitude) going into surgery.  It will help your recovery more than you think!

Knee Strengthening Exercises:

1. Short-range exercise
   Lie on your back on your bed (or the floor if you can) and place a large rolled-up towel under your knee.  Now straighten the knee fully with toes pulled towards you and hold for 5 seconds.  Repeat 10 times.
    
2. Long-range exercise
   Sit upright on the front third of a chair seat. Feet flat on the floor, hip-distance apart.  Now extend one leg up to 90 degrees, pulling toes towards you and holding for 5 seconds. Do 10 then change legs. 

Both knees need to be strong before surgery.

Hip Strengthening Exercises:

1. Lie on your back with both knees bent and feet hip-distance apart. Now in one swift movement lift the hips off the floor and hold for 5 seconds. Repeat 10 times.
    
2. Lie on your side with both knees bent at a 45-degree angle. The feet will be in line with your hip. Now lift the top knee up keeping the feet together and without the hips dropping back.  Hold for 5 seconds then lower. Do 10 times then roll over and repeat with the other leg.

If you do both of these exercises (depending on which joint is to be replaced) 2 - 3 times a day in the month leading up to your surgery your recovery will be significantly quicker.