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By Clare Mendez, Resident We've all experienced stiff joints in the morning when we first rise from the bed or after an hour long drive in the car, so, should we just mentally write it off as part of old age? The most common type of chronic joint pain is caused by Osteoarthritis. Osteoarthritis occurs when the cartilage, which is what is normally protecting the joints, breaks down causing the bones to rub right on each other. This rubbing together causes a person to experience swelling and pain in these joints. The risk of developing Osteoarthritis is higher for women, those who are obese, and in those that overuse their joints such as playing a sport for several years. Over the counter medications can often help alleviate some of the swelling, but it is always best to get a proper diagnosis of your point pain from your doctor. So, let's say your doctor said it's age related and due to lack of cartilage in your joints. You have a choice to live with it, take your medications to ease the pain, or try to get some of that cartilage back in your joints by slow moving exercises and consuming collagen rich foods. Bone broth is one of the easiest ways to get more collagen in your diet. It's made from animal bones, which are rich in collagen. Simmering the bones for several hours breaks down the collagen into a gelatin that is easy to absorb. It is also a good source of magnesium, calcium, phosphorus, vitamin K, and several other nutrients. I prefer to just buy it in the grocery store. You can drink it alone or add it to recipes such as soups or stews. Look for organic bone broth with little or no added salt. It is also recommended to eat more fatty fish, rich in Omega 3 such as salmon (including eating the skin), mackerel, and sardines. Egg whites are also rich in collagen-boosting amino acids. Whether you snack on hard-boiled eggs or cook some up for breakfast, they are affordable and versatile. One of the most important nutrients involved in collagen production is vitamin C, which can be found in lemons, tomatoes, bell peppers, broccoli and leafy greens. As for your movement, doctors recommend you use slow movements, giving the collagen time to warm up and seep back into your joints. Before rising from you bed, perhaps start with some ankle rotations and knee bends. As you move your legs to the side of the bed take a moment before you stand to straighten your back and curl your shoulders back. Once you are able to hold on to a strong sturdy surface such as the counter in your bathroom, you can attempt some additional stretches as long as you are doing them slowly. You will know what you are capable of and with time, you may be surprised that you've regained some of the spring in your step. 10 SOLERA DIAMOND VALLEY | MARCH 2023 By Tom Ritchie, Resident One of the most important dates on the Christian calendar is Easter. It is the day that we as Christians celebrate Jesus' Resurrection from the dead. To prepare for Easter the Wednesday Night Bible Study Group would like to invite you to come on Saturday, March 25 to the Stonecreek Ballroom for a self-guided personal Walk to the Cross. The room will be available for self-guided walks from 10 am to 2 pm. This walk normally takes about 10 to 15 minutes but has such deep meaning as you walk and read the story of the events that led up to Jesus' crucifixion. In this encounter you hear the crowds as they shout Hosanna, you will see Jesus riding on a donkey into Jerusalem, and you will experience what it was like for Jesus to be betrayed, arrested, and disowned. You will consider Pilate as he washed his hands, saying that he was innocent of this man's blood. You will be invited to sit in front of the cross and feel the weight of the world that Jesus felt. You will be invited to take the three nails in your hand and ask yourself "why." You can take a moment to reflect that Jesus was willing to pay the price for your salvation and for the sins of the whole world. You will be invited to think about the good news of Easter; that the stone had been rolled away from the tomb For more information, please email Tom Ritchie @ tomrritchie102@gmail.com or Brenda Ritchie @ Brenda.Ritchie50@gmail.com. A Personal "Walk Cross" COMBATING STIFF JOINTS

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