When it comes to eating for a healthy heart, understanding fat is essential. Despite their bad reputation, not all fats are harmful—in fact, some are crucial for well-being. The key lies in knowing the difference between good and bad fats and how they impact cardiovascular disease.

Let’s dig into the science behind fats, how they influence vascular health, and what you can do to support your heart for the long haul.

What Are Dietary Fats? A Quick Chemistry Lesson

From an organic chemistry standpoint, fats are made of carbon, hydrogen, and oxygen atoms arranged in long chains known as fatty acids. The way these atoms are bonded determines the type of fat:

• Saturated fats have no double bonds between carbon atoms—just single bonds that make them “saturated” with hydrogen. This structure makes them solid at room temperature. Sources include red meat, full-fat dairy products, butter, coconut oil and baked goods.
• Monounsaturated fats contain one double bond in the fatty acid chain, making them more fluid. Sources include olive oil, avocadoes, nuts and seeds.
• Polyunsaturated fats (PUFA), including omega-3 fatty acids and omega-6 fatty acids, have two or more double bonds, which make them even more flexible and typically liquid even in the fridge (like flaxseed oil or fish oil). Sources of omega-3 PUFA include fatty fish, like salmon, walnuts, chia seeds and flax seeds and tofu. Sources of omega-6 PUFA include: plant-based oils, soybeans and eggs.

This structural difference is more than chemistry triviality, it determines how fats behave in your body and how they affect your risk of cardiovascular disease.

The Road to Atherosclerosis and Cardiovascular Disease

Cardiovascular disease often begins silently with atherosclerosis—a condition where fatty deposits (plaques) build up on artery walls, narrowing them and restricting blood flow. Over time, this can lead to heart attacks or strokes.

A key player in this process is LDL cholesterol (low-density lipoprotein), often elevated by high intake of saturated fat. These LDL particles can penetrate arterial walls and trigger an inflammatory response, leading to plaque buildup and hardened arteries.

Out with the Bad: Why Cutting Saturated Fat Matters

Replacing saturated fat with healthier fats can significantly reduce the risk of cardiovascular disease. A Cochrane review of randomized trials concluded that reducing saturated fat intake lowers the incidence of heart events by improving the lipid profile—especially by reducing LDL cholesterol.

But not all substitutions are helpful. Swapping saturated fat for refined carbs (like white bread or sugar-laden snacks) won’t do your heart any favors. It’s the unsaturated fats that offer real cardiovascular protection.

In with the Good: The Power of Unsaturated Fats

Unsaturated fats, both mono- and poly-, help reduce harmful cholesterol levels and support vascular function. A standout example comes from the CORDIOPREV study, which found that participants who followed a Mediterranean-style diet rich in unsaturated fats had fewer cardiovascular disease events compared to those on a low-fat diet.

Practical swaps:

• Use avocado or olive oil instead of butter.
• Add almonds or walnuts to snacks instead of processed chips.
• Choose grilled salmon over red meat.

Omega-3 Fatty Acids: Nature’s Heart Helpers

Among the stars of the fat world are omega-3 fatty acids, a specific type of polyunsaturated fat with potent anti-inflammatory effects. They help reduce triglycerides, lower blood pressure, and decrease the risk of arrhythmias and plaque formation.

Marine sources include salmon, sardines, and mackerel. For plant-based eaters, flaxseeds, chia seeds, walnuts, and algae-based supplements are excellent options.

A recent meta-analysis in EClinicalMedicine supports the cardiovascular benefits of omega-3 fatty acids, noting reductions in heart attack risk, coronary heart disease and major adverse cardiovascular events.

Follow the Mediterranean Map

If you’re looking for a sustainable and enjoyable way to eat heart-healthy fats, look no further than the Mediterranean diet. Backed by the landmark PREDIMED trial, this lifestyle emphasizes:

• Olive oil as the primary fat
• Frequent consumption of fish, nuts, and legumes
• Moderate intake of dairy and wine
• Limited red meat and processed foods

Participants following this diet had a 30% reduction in major cardiovascular disease events—proof that consumption of unsaturated fats have a beneficial effect for the primary prevention of heart disease.

Ready to Take Control of Your Cardiovascular Health?

Small shifts in your fat choices can lead to major heart health benefits. Prioritize unsaturated fats, enjoy omega-3 fatty acids, and be mindful of limiting saturated fat—without falling into the refined-carb trap.

To go even deeper into your heart health, check out our Longevity Advanced Cardio Health Optimisation program. Tailored for those aged 45+, this program includes clinical assessments, nutrition guidance, and fitness support to optimize cardiovascular wellness and reverse chronic inflammatory processes.

This article is for educational purposes only and should not replace professional medical advice.

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References

1. Hooper L, Martin N, Abdelhamid A, Davey Smith G. (2015). Reduction in saturated fat intake for cardiovascular disease. Cochrane Database of Systematic Reviews, Issue 6. Art. No.: CD011737. DOI: 10.1002/14651858.CD011737.pub2. Available at: https://www.cochrane.org/CD011737/VASC_effect-cutting-down-saturated-fat-we-eat-our-risk-heart-disease
2. Pérez-Martínez P, Delgado-Lista J, et al. (2022). Mediterranean Diet and Cardiovascular Prevention: CORDIOPREV Study. PubMed. Available at: https://pubmed.ncbi.nlm.nih.gov/35525255/
3. Siscovick DS, et al. (2020). Omega-3 Polyunsaturated Fatty Acid (Fish Oil) Supplementation and the Prevention of Clinical Cardiovascular Disease: A Science Advisory From the American Heart Association. Stroke. DOI:10.1161/STROKEAHA.120.033214. Available at: https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214
4. Khan SU, Lone AN, Khan M, et al. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine, 38, 100997. Available at: https://pubmed.ncbi.nlm.nih.gov/34505026/
5. Estruch R, Ros E, Salas-Salvadó J, et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine, 378(25):e34. DOI: 10.1056/NEJMoa1800389. Available at: https://www.nejm.org/doi/full/10.1056/NEJMoa1800389
6. Libby P, Ridker PM, Hansson GK. (2011). Progress and challenges in translating the biology of atherosclerosis. Nature, 473(7347):317-25. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC2943062/
7. Ravera A, Carubelli V, Caselli C, et al. (2023). Dietary Fats and Lipoprotein Profiles: Modern Evidence for Atherosclerotic Cardiovascular Disease Prevention. Nutrients, 15(15):3275. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10495817/#sec5

Autoimmune diseases are on the rise worldwide, impacting millions of people and diminishing their quality of life. Conditions such as Type 1 Diabetes, Systemic Lupus Erythematosus (SLE), Multiple Sclerosis (MS), and Rheumatoid Arthritis (RA) are often thought to be driven solely by genetic diseases. However, emerging genome research suggests that while genes play a role, our lifestyle habits significantly influence whether these conditions develop or worsen. Could a change of habits be the missing link in managing autoimmunity? Let’s explore how lifestyle medicine is revolutionizing the way we approach autoimmune diseases.

Understanding Autoimmune Diseases

Autoimmune diseases occur when the body´s own immune system mistakenly attacks healthy cells, leading to chronic inflammation and tissue damage. The exact causes remain complex, but gene research indicates that a mix of genetic predisposition and environmental factors trigger these conditions. Rising obesity rates, poor diet, stress, lack of sleep, and sedentary lifestyles have all been linked to an increase in autoimmune cases. So, what if we could tip the scales in our favor through a proactive, healthy lifestyle?

The Power of Lifestyle Medicine

Lifestyle medicine is a scientific approach that focuses on preventing, managing, and even reversing chronic diseases through sustainable, healthy habits. When applied to autoimmunity, it offers hope for reducing inflammation and improving immune system balance. Here’s how:

1. The Magic of a Plant-Based Diet

Inflammation is the common denominator in autoimmune diseases, and what we eat plays a major role in either fueling or calming it. Research from the American College of Lifestyle Medicine highlights that a plant-based diet rich in whole foods—fruits, vegetables, nuts, seeds, and legumes—can significantly lower inflammation. Eliminating processed foods, dairy, and excessive animal proteins has been linked to improvements in RA, MS, and even SLE.

2. Sleep: The Unsung Hero of Immune Health

Sleep is often overlooked, but it is crucial for immune system function. Studies show that poor sleep quality increases inflammation and impairs immune regulation. Establishing good sleep hygiene, such as maintaining a consistent bedtime, limiting screen exposure before bed, and creating a calming nighttime routine, can enhance overall immune resilience.

3. Exercise: Movement as Medicine

A sedentary lifestyle can exacerbate autoimmune conditions, while regular physical activity can help reduce inflammation and enhance mobility, particularly in RA and MS. Low-impact exercises such as yoga, swimming, and walking can provide tremendous benefits without straining the body.

4. Managing Stress for a Healthier Life

Chronic stress disrupts immune balance and can trigger autoimmune flare-ups. Mind-body practices like meditation, breathwork, and mindfulness are powerful tools for calming the nervous system and reducing inflammation.

Longevity’s Approach to a Healthy Life

At Longevity Wellness, we believe in empowering our guests with science-backed strategies for optimal health. Our Longevity Obesity Optimization program is designed to address one of the key risk factors for autoimmune diseases-obesity. Through personalized nutrition, fitness plans, stress management, and holistic therapies, this program helps clients reset their health and regain control over their immune system.

The Takeaway

Autoimmune diseases don’t have to dictate your life. While genetic predisposition may set the stage, lifestyle medicine provides the tools to manage symptoms and even prevent disease progression. Through a plant-based diet, quality sleep, regular exercise, and stress management, you can reclaim your health and improve your quality of life. Are you ready to take the first step towards a healthy life? Explore how Longevity Wellness can support your journey to better health today.

This article is for educational purposes only and should not replace professional medical advice.

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References
1. Ornish, D., Weidner, G., Fair, W.R., et al. (2010). “Lifestyle changes may affect the progression of prostate cancer.” Proceedings of the National Academy of Sciences, 107(24), 10274-10279. https://pmc.ncbi.nlm.nih.gov/articles/PMC2992886/
2. American College of Lifestyle Medicine. (2022). “Lifestyle Medicine and Autoimmune Disease.” https://lifestylemedicine.org/wp-content/uploads/2022/08/ACLM-Article-LM-and-Autoimmune-Disease.pdf
3. Vojdani, A. (2014). “A Potential Link between Environmental Triggers and Autoimmunity.” Clinical Immunology, 153(3), 363-375. https://www.sciencedirect.com/science/article/abs/pii/S1568997214001414
4. American College of Lifestyle Medicine. (2022). “Benefits of Plant-Based Nutrition for Autoimmune Disease.” https://lifestylemedicine.org/articles/benefits-plant-based-nutrition-autoimmune-disease/

Arthritis is a set of degenerative conditions characterized by pain, stiffness and inflammation. Doctors traditionally treat it with pain and anti-inflammatory medications, which usually produce side effects. Natural approaches are becoming more popular as alternative or complementary remedies, which provide solutions without the side effects. It is important to keep up with your medical treatment and consult with your health care practitioner before trying any of the natural alternatives below:

• Heat and cold: heat relaxes muscles and promotes blood flow while cold helps address inflammation and swelling;
• Keep moving: regular movement throughout the day (stand up, rotate joints, move around) minimizes stiffness and keeps joints healthier;
• Weight loss: every pound lost reduces pressure on the knees by 4 pounds;
• Stretch daily: stretching increases flexibility and mobility;
• Physical activity: exercise regularly, even regular 10 minutes of walking helps joints, tendons and ligaments;
• Omega-3: oily fish, flax seeds or supplements help lower inflammation;
• Supplements with glucosamine and chondroitin: reduce pain and cartilage loss;
• Ginger: improves circulation and is anti-inflammatory;
• Turmeric: adding turmeric to food may help arthritis as lab tests on rats showed reduced inflammation;
• Apple cider vinegar: mixed with water is claimed to help arthritis;
• Self-massage: learning to massage joints can help ease pain and increase range of motion;
• Herbal supplements: bromelain, boswellia, ashwagandha, devil’s claw and other supplements should not be taken prior to consulting with a doctor as they may interfere with certain drug treatments;
• Capsaicin cream: alleviates arthritis pain by diverting attention to nerve endings;
• Essential oils: wintergreen, eucalyptus or rosemary in a carrier oil, such as coconut oil, can alleviate pain with topical use.
• Castor oil: many find relief within a short time with the use of castor oil applications locally, by itself or with the use of castor oil packs with heat.

Vitamin E represents a powerful antioxidant category that protects and repairs cells from oxidative stress. It is a fat-soluble vitamin that is critical for the function of the human body and, fortunately, it is easily found in many foods. Its antioxidant and anti-inflammatory benefits help promote health and treat disease, from inhibiting blood clot formation to enhancing immune response. Higher vitamin E intake has been associated with lower incidence of heart disease, cell protection against free radicals, and potential prevention of age-related macular degeneration and cognitive decline. It also balances hormones, promotes good circulation, repairs damaged skin, stimulates hair growth and helps alleviate fatigue.

Since vitamin E can be found in many foods it is not a commonly found deficiency in people. However, malabsorption caused by certain conditions (e.g., liver disease) may lead to low levels over time if not enough vitamin E is consumed, which can lead to impaired eyesight, infections, poor transmission of nerve impulses and loss of muscle coordination, among other things. Some nuts and cooking oils represent superior food sources of this nutrient and they can easily be included in any diet. No adverse effects have been found from consuming high amounts of vitamin E from food sources, but there are risks associated from excessive doses of supplements. Vitamin E supplements can also interact with several medications.

The following list provides vitamin E rich foods and their Percent Daily Value nutrient information for each serving:

Animal sources:

• Abalone — 23% DV per serving
  • 3 ounces: 3.4 mg (23% DV)
  • 100 grams: 4.0 mg (27% DV)

• Goose Meat — 16% DV per serving
  • 1 cup: 2.4 mg (16% DV)
  • 100 grams: 1.7 mg (12% DV)
• Atlantic Salmon — 14% DV per serving
  • Half a fillet: 2.0 mg (14% DV)
  • 100 grams: 1.1 mg (8% DV)
• Rainbow Trout — 13% DV per serving
  • 1 fillet: 2.0 mg (13% DV)
  • 100 grams: 2.8 mg (19% DV)
• Snails — 9% DV per serving
  • 1 ounce: 1.4 mg (9% DV)
  • 100 grams: 5.0 mg (33% DV)
• Crayfish — 8% DV per serving
  • 3 ounces: 1.3 mg (8% DV)
  • 100 grams: 1.5 mg (10% DV)
• Octopus — 7% DV per serving
  • 3 ounces: 1.0 mg (7% DV)
  • 100 grams: 1.2 mg (8% DV)
• Lobster — 6% DV per serving
  • 3 ounces: 0.9 mg (6% DV)
  • 100 grams: 1.0 mg (7% DV)
• Cod (dried) — 5% DV per serving
  • 1 ounce: 0.8 mg (5% DV)
  • 100 grams: 2.8 mg (19% DV)

Seeds and Nuts:

• Sunflower Seeds — 66% DV per serving
  • 1 ounce: 10 mg (66% DV)
  • 100 grams: 35 mg (234% DV)
• Almonds — 48% DV per serving
  • 1 ounce: 7.3 mg (48% DV)
  • 100 grams: 26 mg (171% DV)
• Hazelnuts — 28% DV per serving
  • 1 ounce: 4.3 mg (28% DV)
  • 100 grams: 15 mg (100% DV)
• Pine Nuts — 18% DV per serving
  • 1 ounce: 2.7 mg (18% DV)
  • 100 grams: 9.3 mg (62% DV)
• Peanuts — 16% DV per serving
  • 1 ounce: 2.4 mg (16% DV)
  • 100 grams: 8.3 mg (56% DV)
• Brazil Nuts — 11% DV per serving
  • 1 ounce: 1.6 mg (11% DV)
  • 100 grams: 5.7 mg (38% DV)
• Pistachios — 5% DV per serving
  • 1 ounce: 0.8 mg (5% DV)
  • 100 grams: 2.9 mg (19% DV)
• Pumpkin Seeds — 4% DV per serving
  • 1 ounce: 0.6 mg (4% DV)
  • 100 grams: 2.2 mg (15% DV)
• Pecans — 3% DV per serving
  • 1 ounce: 0.4 mg (3% DV)
  • 100 grams: 1.4 mg (9% DV)
• Cashew Nuts — 2% DV per serving
  • 1 ounce: 0.3 mg (2% DV)
  • 100 grams: 0.9 mg (6% DV)

Fruits:

• Avocado — 14% DV per serving
  • Half a fruit: 2.1 mg (14% DV)
  • 100 grams: 2.1 mg (14% DV)
• Mango — 10% DV per serving
  • Half a fruit: 1.5 mg (10% DV)
  • 100 grams: 0.9 mg (6% DV)
• Kiwifruit — 7% DV per serving
  • 1 medium fruit: 1.0 mg (7% DV)
  • 100 grams: 1.5 mg (10% DV)
• Blackberries — 6% DV per serving
  • Half a cup: 0.8 mg (6% DV)
  • 100 grams: 1.2 mg (8% DV)
• Black Currants — 4% DV per serving
  • Half a cup: 0.6 mg (4% DV)
  • 100 grams: 1.0 mg (7% DV)
• Cranberries (dried) — 4% DV per serving
  • 1 ounce: 0.6 mg (4% DV)
  • 100 grams: 2.1 mg (14% DV)
• Olives (pickled) — 3% DV per serving
  • 5 pieces: 0.5 mg (3% DV)
  • 100 grams: 3.8 mg (25% DV)
• Apricots — 2% DV per serving
  • 1 medium fruit: 0.3 mg (2% DV)
  • 100 grams: 0.9 mg (6% DV)
• Raspberries — 1% DV per serving
  • 10 pieces: 0.2 mg (1% DV)
  • 100 grams: 0.9 mg (6% DV)

Vegetables:

• Red Sweet Pepper (raw) — 13% DV per serving
  • 1 medium pepper: 1.9 mg (13% DV)
  • 100 grams: 1.6 mg (11% DV)
• Turnip Greens (raw) — 10% DV per serving
  • 1 cup: 1.6 mg (10% DV)
  • 100 grams: 2.9 mg (19% DV)
• Beet Greens (cooked) — 9% DV per serving
  • Half a cup: 1.3 mg (9% DV)
  • 100 grams: 1.8 mg (12% DV)
• Butternut Squash (cooked) — 9% DV per serving
  • Half a cup: 1.3 mg (9% DV)
  • 100 grams: 1.3 mg (9% DV)
• Broccoli (cooked) — 8% DV per serving
  • Half a cup: 1.1 mg (8% DV)
  • 100 grams: 1.5 mg (10% DV)
• Asparagus (cooked) — 6% DV per serving
  • 4 spears: 0.9 mg (6% DV)
  • 100 grams: 1.5 mg (10% DV)
• Collards (raw) — 5% DV per serving
  • 1 cup: 0.8 mg (5% DV)
  • 100 grams: 2.3 mg (15% DV)
• Spinach (raw) — 4% DV per serving
  • 1 cup: 0.6 mg (4% DV)
  • 100 grams: 2.0 mg (14% DV)

Cooking Oils:

• Wheat Germ Oil — 135% DV per serving
  • 1 tablespoon: 20 mg (135% DV)
  • 100 grams: 149 mg (996% DV)
• Hazelnut Oil — 43% DV per serving
  • 1 tablespoon: 6.4 mg (43% DV)
  • 100 grams: 47 mg (315% DV)
• Sunflower Oil — 37% DV per serving
  • 1 tablespoon: 5.6 mg (37% DV)
  • 100 grams: 41 mg (274% DV)
• Almond Oil — 36% DV per serving
  • 1 tablespoon: 5.3 mg (36% DV)
  • 100 grams: 39 mg (261% DV)
• Cottonseed Oil — 32% DV per serving
  • 1 tablespoon: 4.8 mg (32% DV)
  • 100 grams: 35 mg (235% DV)
• Safflower Oil — 31% DV per serving
  • 1 tablespoon: 4.6 mg (31% DV)
  • 100 grams: 34 mg (227% DV)
• Rice Bran Oil — 29% DV per serving

  • 1 tablespoon: 4.4 mg (29% DV)

  • 100 grams: 32 mg (215% DV)

• Grapeseed Oil — 26% DV per serving
  • 1 tablespoon: 3.9 mg (26% DV)
  • 100 grams: 29 mg (192% DV)
• Palm Oil — 14% DV per serving
  • 1 tablespoon: 2.2 mg (14% DV)
  • 100 grams: 16 mg (106% DV)

References:

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

https://authoritynutrition.com/foods-high-in-vitamin-e/

http://www.whfoods.com/genpage.php?tname=nutrient&dbid=111

Is joint pain stopping you from performing your routine activities and enjoying life? Joint inflammation, characterized by stiffness and pain, can be debilitating and prevent you from doing what you love. While you should seek medical attention for pain issues, natural remedies can provide relief and potential healing for acute or chronic pain.

A joint is where two bones meet in the body. Joint pain can be a result of injury or disease of the joint or surrounding tissues. Commonly affected pain areas include neck, back, hands, jaw, knees, ankles, hips and shoulders. Pain is also related to inflammation (arthritis), which is accompanied by local warmth, swelling, and tenderness. Depending on the nature and cause of pain, medications and even surgery may be required as part of the medical treatment.

Following a nutritional diet, exercising, maintaining healthy weight, minimizing stress, reducing muscle tension, and other lifestyle approaches are the best prevention. Using natural therapies can offer additional or alternative relief to joint aches and inflammation.

Exercise

Specific exercises and movements can help increase flexibility and range of motion, alleviate pain, lubricate the joints, improve pain threshold, and help reduce body weight which minimizes pressure on knees, ankles and hips. There are several low impact exercises, such as walking or swimming, that are easy on the joints. Weight lifting can help build and tone muscle and put less strain on joints.

Anti-inflammatory foods

Turmeric, ginger, garlic and other foods with anti-inflammatory properties can help combat pain and inflammation, as well as improve overall health. Finding ways to incorporating them regularly in meals can improve pain symptoms.

Massage

Massage can stimulate circulation and alleviate tension in tight muscles and joints. The relaxation effect and pain relief from regular massage can help long term pain.

Hot and cold Therapy

A warm shower or bath can improve join stiffness, particularly done in the morning to minimize pain during the day. Also, heating pads and electric blankets may help to sleep better at night. Cold packs can offer short-term pain relief in arthritis symptoms. Alternating steam baths with ice on the affected areas are also a great way to minimize pain.

Capsaicin

According to the Arthritis Foundation, capsaicin (chilli peppers) can be applied as a cream, gel or patch and it activates the local nerve receptors by affecting their ability to process pain signals. Studies have shown that capsaicin is effective in reducing pain from osteoarthritis, rheumatoid arthritis and fibromyalgia.

Acupuncture

This ancient Chinese medical procedure uses thin needles to stimulate acupuncture points to correct the flow of qi, an essential life energy, in order to provide pain relief. This energy flows through invisible body channels called meridians. Pain and illness result from an imbalance of this energy.

Essential oils

Essential oils can provide pain relief through their ability to penetrate cells quickly and improve circulation to inflamed joints. Notwithstanding their potent anti-inflammatory quality, it is important to talk with your doctor before using essential oils and follow safety precautions, such as always diluting them in a carrier oil. Although each oil offers unique healing benefits for targeting specific muscles or joints, essential oils of lavender, clove, frankincense, peppermint and wintergreen are some of the commonly used for their anti-inflammatory properties.

Epsom Salt

A well known remedy for muscle or joint pain is a relaxing bath with Epsom Salts, which are high in magnesium and sulfates. They are quickly absorbed through the skin and act rapidly to lower inflammation, alleviate muscle spasms and remove tension. Epsom Salts can be used as a soak or diluted in a compress and applied to the skin.

Infrared sauna

The infrared lightwaves in infrared sauna generate heat and sweat in the body, releasing toxins and improving circulation. This can help reduce pain, in addition to improvements in heart, skin, weight, detox, stress, and other health related benefits.

Osteopathy

Osteopathic intervention is a hands-on and non-invasive therapy. It can help address and alleviate the causes of pain by focusing on joints, muscles, tendons, ligaments or other painful areas and restore function in the body. The osteopath can use manual adjustments, gentle movements and release techniques to treat pain and mobility issues.