Osteoarthritis - by Dr Trevor Baillie
Who gets osteoarthritis?
Osteoarthritis is more common in older people because they have been using their joints longer. Using the joints to do the same task over and over or simply using them over time can make osteoarthritis worse.
Younger people can also get osteoarthritis and Athletes are at risk because they use their joints so much. People who have jobs that require the same movement over and over are also at risk. Injuries to a joint can increase the risk of arthritis in the joint later on. Excess weight also can accelerate arthritis in the knees, hips and spine.
Tips on staying active
· Lose weight if you're overweight.
· Exercise regularly for short periods.
· Use canes and other special devices to protect your joints.
· Avoid lifting heavy things.
· Avoid overusing your joints.
· Don't pull on objects to move them -- push them instead.
· Use heat and/or cold to reduce pain or stiffness.
Will my arthritis get worse?
Osteoarthritis does tend to get worse over time, but you can do many things to help yourself, most importantly stay as active as possible. When joints hurt, people tend not to use them and the muscles get weak. This can cause the joint to work less effectively and it can make it harder to get around, causing more pain and the cycle begins again.
Can special devices really help?
Special devices (see below) and different ways of doing things can help people who have arthritis stay independent for as long as possible. These devices help protect your joints and keep you moving. For example, if you learn to use a cane the right way, you can help reduce the amount of pressure your weight puts on your hip joint when you walk by up to 60%. Talk to your doctor if you think a special device may help your arthritis.
Special devices for people who have arthritis
· Canes, walkers and splints
· Shoe inserts, wedges or pads
· Special fasteners (such as Velcro) on clothing
· Large grips for tools and utensils (wrap foam or fabric around items with narrow handles, like pens)
· Wall-mounted jar openers
· Electric appliances, such as can openers and knives
· Mobile shower heads
· Bath seats and grab bars for the bathtub
Will special exercises really help?
Exercise keeps your muscles strong and helps you stay flexible but remember, exercises that don't strain your joints are best. To avoid pain and injury, choose exercises that can be done in small amounts with rest time in between. Dancing, weight lifting and bike riding are good exercises for people who have arthritis.
Try tightening your muscles and then relaxing them a number of times. You can do this with all of your major muscle groups. You could also try an aqua aerobics program which involves special movements in the pool, with much of your body's weight held up by water.
Should I use heat to ease pain?
Using heat may reduce your pain and stiffness. Heat can be applied through warm baths, hot towels, hot water bottles or heating pads. Try alternating heat with ice packs.
Diet
Proper diet and nutrition are key elements in the prevention of all types of disease, including arthritis. An important first step in treating arthritis lies in achieving normal body weight as excess weight puts increased stress on weight-bearing joints affected with arthritis.
Eat a diet that is high in fiber and that is not tainted with chemicals, which stress the body. Maximize your intake of fresh vegetables, fruits, fish, nuts, seeds, and whole grains.
Make sure your menu includes cold-water fish such as salmon.
Avoid saturated fats, hydrogenated and partially hydrogenated oils, rich fatty foods, fried foods, and refined sugar. These substances make the internal environment more acidic. Acid in the joints promotes inflammation, which worsens symptoms and increases pain.
Fatty meats, eggs, margarine, shortening, caffeine, alcohol, tobacco, sugars and dairy products should be dramatically cut down or eliminated from the diet.
About one-third of those who suffer from rheumatoid arthritis are sensitive to solanines, or nightshade plants, which include potatoes, peppers, eggplant, tomatoes, and tobacco. These should be eliminated from the diet.
Drink at least six to eight glasses of pure water daily, this will help to flush out toxins from your body.
Foods to eat
· Green vegetables, such as watercress, parsley, celery, kale
· Seaweeds
· Carrots
· Spirulina
· Barley and wheat grass products (anti-inflammatory and detoxifying)
· Avocados
· Pecans
· Potassium broth
· Soy products
· Whole grains, such as brown rice, millet, oats, wheat, and barley
· Cold-water fish such as salmon, sardines, or herring
Foods to Avoid
Studies have shown that all arthritis symptoms are reduced, even for those with rheumatoid arthritis, after a person adopts a vegetarian diet, free of all animal foods, including-and especially-dairy products.
Calcium Inhibitors
· Reduce or eliminate red meat, dairy, eggs, and chicken
· Alcohol
· Coffee
· Refined sugar and too many sweets
· Excess salt
Foods High In Oxalic Acid
· Rhubarb
· Cranberries
· Plums
· Chard
· Spinach
The Nightshade Family of Foods
· Tomatoes
· Eggplant
· Potatoes
· Peppers
· Tobacco
Caring for Your Joints
You and Your Joints
A joint is the connection between two bones. Joints and their surrounding structures allow you to bend your elbows and knees, wiggle your hips, bend your back, turn your head, and wave your fingers to say bye-bye.
Smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not rub together. But increasing age, injury -- even sitting the wrong way or carrying too much weight -- can wear and tear your cartilage. This can lead to a reaction in your joint that can damage your joints and lead to arthritis.
The best way to care for your joints is to keep them and your muscles, ligaments, and bones strong and stable.
Here are nine tips to help you guard your joints against injury and diseases such as arthritis. It is information you can use daily to maintain healthy and strong joints
1. Watch Your Weight for Healthy Joints
Keeping your weight within a healthy range is the best thing you can do for your joints. Weight-bearing joints, such as your knees, hips, and back, have to support some, if not all, of your body weight. That's why so many overweight people have problems with these areas of the body.
The higher the number on your bathroom scale, the more wear and tear you put on your joints. Losing weight reduces pressure on your knees, hips, and back and helps prevent joint injury. Research has shown that with every kilo gained, a person puts four times more stress on the knees. Women who lose about 5 kilograms reduce their risk of developing arthritis of the knees.
2. Exercise for Healthy Joints
Exercise can help you lose extra pounds and maintain a healthy weight. Some research suggests that aerobic exercise -- activities that get your heart rate up -- can reduce joint swelling. Opt for exercises that won't give your joints a pounding. Instead of step aerobics, try low-impact exercises such as swimming or bicycling.
Another healthy idea: Don't sit still! Couch potatoes, computer addicts, and anyone else who remains glued to a chair all day long have a high risk for joint pain. Less movement means more stiffness in your joints. So get up and get moving. Change positions frequently. Take frequent breaks at work and stretch or go for a short walk. If you can't leave the office, try taking phone calls while standing.
3. Build Muscles to Support Joints
Strong muscles support your joints. If you don't have enough muscle, your joints take a pounding, especially those in your knees, which must support your entire body weight. Weight training exercises help build muscle and keep existing muscle and surrounding ligaments strong. That way, your joints don't have to do all the work. Make sure you talk to your doctor before starting any type of exercise routine, including weight lifting. You don't want to strain the joint that you're trying to strengthen.
4. Help Joints with a Strong Core
Make sure your exercise routine includes activities that strengthen your abdominal (core) muscles. Stronger abs and back muscles help you keep your balance and prevent falls that can damage your joints.
5. Know Your Limits for Your Joints' Sake
Certain exercises and activities might just be too tough for your joints to handle. Avoid exercises that cause joint pain. You will likely feel some muscle pain after working out. But any soreness that lasts longer than 48 hours means you need to take it easier next time. Such pain could mean you've overstressed your joints, and working through it may lead to injury or damage.
6. Perfect Your Posture for Good Joints
Slouching is not good for your joints. Standing and sitting up straight protects your joints from your neck to your knees. Good posture also helps guard your hip joints and back muscles.
Posture is also important when lifting and carrying. For example, if you use a backpack, be sure to put it over both shoulders instead of slinging it over one. Being lopsided puts more stress on your joints. When lifting, use the biggest muscles in your body by bending at your knees instead of bending your back.
7. Protecting Your Body Protects Joints
Make sure you always wear a helmet, knee pads, and elbow and wrist pads when taking part in high-risk activities, including work-related ones such as repetitive kneeling or squatting. Even if you think you're a pro on a bicycle or on a pair of Rollerblades, you should never go without safety gear. Hit the wrong bump in the road and you could be headed for a lifetime of joint pain. Serious injuries or several minor injuries can damage cartilage. Preventing injuries can help ward off early onset arthritis. Elbow and wrist braces, or guards, also help reduce stress on your joints during activities.
8. Add Ice for Healthy Joints
Ice is a great drug-free pain reliever. It helps relieve joint swelling and numbs pain. If you have a sore joint, apply ice wrapped in a towel or a cold pack to the painful area for no more than 20 minutes. Don't have ice or a cold pack? Try wrapping a bag of frozen vegetables (peas work best!) in a light towel. Never apply ice directly to the skin.
9. Eating Right Nourishes Joints
A healthy, balanced diet helps build strong bones. Strong bones can keep you on your feet, and prevent falls that may lead to joint damage. Make sure you get plenty of calcium every day. You can do this by drinking plenty of milk and eating foods such as yogurt, broccoli, kale, and figs. Recent research indicates that a diet that contains the proper amount of vitamin D is important for good bone and joint health. Oranges may also give your joints a healthy boost. Some studies suggest that vitamin C and other antioxidants can help reduce the risk of osteoarthritis.
Salmon is particularly beneficial for your joints. Not only is it a good source of calcium, it also contains omega-3 fatty acids. Omega-3s promote healthy joints and reduce joint pain and swelling in people with arthritis. Mackerel is another source of omega-3s. You can also get omega-3s by taking fish oil capsules.
Try Holistix Joint Platinum Pack. Stay strong and keep moving with Holistix Joint Platinum Pack.
Osteoarthritis is more common in older people because they have been using their joints longer. Using the joints to do the same task over and over or simply using them over time can make osteoarthritis worse.
Younger people can also get osteoarthritis and Athletes are at risk because they use their joints so much. People who have jobs that require the same movement over and over are also at risk. Injuries to a joint can increase the risk of arthritis in the joint later on. Excess weight also can accelerate arthritis in the knees, hips and spine.
Tips on staying active
· Lose weight if you're overweight.
· Exercise regularly for short periods.
· Use canes and other special devices to protect your joints.
· Avoid lifting heavy things.
· Avoid overusing your joints.
· Don't pull on objects to move them -- push them instead.
· Use heat and/or cold to reduce pain or stiffness.
Will my arthritis get worse?
Osteoarthritis does tend to get worse over time, but you can do many things to help yourself, most importantly stay as active as possible. When joints hurt, people tend not to use them and the muscles get weak. This can cause the joint to work less effectively and it can make it harder to get around, causing more pain and the cycle begins again.
Can special devices really help?
Special devices (see below) and different ways of doing things can help people who have arthritis stay independent for as long as possible. These devices help protect your joints and keep you moving. For example, if you learn to use a cane the right way, you can help reduce the amount of pressure your weight puts on your hip joint when you walk by up to 60%. Talk to your doctor if you think a special device may help your arthritis.
Special devices for people who have arthritis
· Canes, walkers and splints
· Shoe inserts, wedges or pads
· Special fasteners (such as Velcro) on clothing
· Large grips for tools and utensils (wrap foam or fabric around items with narrow handles, like pens)
· Wall-mounted jar openers
· Electric appliances, such as can openers and knives
· Mobile shower heads
· Bath seats and grab bars for the bathtub
Will special exercises really help?
Exercise keeps your muscles strong and helps you stay flexible but remember, exercises that don't strain your joints are best. To avoid pain and injury, choose exercises that can be done in small amounts with rest time in between. Dancing, weight lifting and bike riding are good exercises for people who have arthritis.
Try tightening your muscles and then relaxing them a number of times. You can do this with all of your major muscle groups. You could also try an aqua aerobics program which involves special movements in the pool, with much of your body's weight held up by water.
Should I use heat to ease pain?
Using heat may reduce your pain and stiffness. Heat can be applied through warm baths, hot towels, hot water bottles or heating pads. Try alternating heat with ice packs.
Diet
Proper diet and nutrition are key elements in the prevention of all types of disease, including arthritis. An important first step in treating arthritis lies in achieving normal body weight as excess weight puts increased stress on weight-bearing joints affected with arthritis.
Eat a diet that is high in fiber and that is not tainted with chemicals, which stress the body. Maximize your intake of fresh vegetables, fruits, fish, nuts, seeds, and whole grains.
Make sure your menu includes cold-water fish such as salmon.
Avoid saturated fats, hydrogenated and partially hydrogenated oils, rich fatty foods, fried foods, and refined sugar. These substances make the internal environment more acidic. Acid in the joints promotes inflammation, which worsens symptoms and increases pain.
Fatty meats, eggs, margarine, shortening, caffeine, alcohol, tobacco, sugars and dairy products should be dramatically cut down or eliminated from the diet.
About one-third of those who suffer from rheumatoid arthritis are sensitive to solanines, or nightshade plants, which include potatoes, peppers, eggplant, tomatoes, and tobacco. These should be eliminated from the diet.
Drink at least six to eight glasses of pure water daily, this will help to flush out toxins from your body.
Foods to eat
· Green vegetables, such as watercress, parsley, celery, kale
· Seaweeds
· Carrots
· Spirulina
· Barley and wheat grass products (anti-inflammatory and detoxifying)
· Avocados
· Pecans
· Potassium broth
· Soy products
· Whole grains, such as brown rice, millet, oats, wheat, and barley
· Cold-water fish such as salmon, sardines, or herring
Foods to Avoid
Studies have shown that all arthritis symptoms are reduced, even for those with rheumatoid arthritis, after a person adopts a vegetarian diet, free of all animal foods, including-and especially-dairy products.
Calcium Inhibitors
· Reduce or eliminate red meat, dairy, eggs, and chicken
· Alcohol
· Coffee
· Refined sugar and too many sweets
· Excess salt
Foods High In Oxalic Acid
· Rhubarb
· Cranberries
· Plums
· Chard
· Spinach
The Nightshade Family of Foods
· Tomatoes
· Eggplant
· Potatoes
· Peppers
· Tobacco
Caring for Your Joints
You and Your Joints
A joint is the connection between two bones. Joints and their surrounding structures allow you to bend your elbows and knees, wiggle your hips, bend your back, turn your head, and wave your fingers to say bye-bye.
Smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not rub together. But increasing age, injury -- even sitting the wrong way or carrying too much weight -- can wear and tear your cartilage. This can lead to a reaction in your joint that can damage your joints and lead to arthritis.
The best way to care for your joints is to keep them and your muscles, ligaments, and bones strong and stable.
Here are nine tips to help you guard your joints against injury and diseases such as arthritis. It is information you can use daily to maintain healthy and strong joints
1. Watch Your Weight for Healthy Joints
Keeping your weight within a healthy range is the best thing you can do for your joints. Weight-bearing joints, such as your knees, hips, and back, have to support some, if not all, of your body weight. That's why so many overweight people have problems with these areas of the body.
The higher the number on your bathroom scale, the more wear and tear you put on your joints. Losing weight reduces pressure on your knees, hips, and back and helps prevent joint injury. Research has shown that with every kilo gained, a person puts four times more stress on the knees. Women who lose about 5 kilograms reduce their risk of developing arthritis of the knees.
2. Exercise for Healthy Joints
Exercise can help you lose extra pounds and maintain a healthy weight. Some research suggests that aerobic exercise -- activities that get your heart rate up -- can reduce joint swelling. Opt for exercises that won't give your joints a pounding. Instead of step aerobics, try low-impact exercises such as swimming or bicycling.
Another healthy idea: Don't sit still! Couch potatoes, computer addicts, and anyone else who remains glued to a chair all day long have a high risk for joint pain. Less movement means more stiffness in your joints. So get up and get moving. Change positions frequently. Take frequent breaks at work and stretch or go for a short walk. If you can't leave the office, try taking phone calls while standing.
3. Build Muscles to Support Joints
Strong muscles support your joints. If you don't have enough muscle, your joints take a pounding, especially those in your knees, which must support your entire body weight. Weight training exercises help build muscle and keep existing muscle and surrounding ligaments strong. That way, your joints don't have to do all the work. Make sure you talk to your doctor before starting any type of exercise routine, including weight lifting. You don't want to strain the joint that you're trying to strengthen.
4. Help Joints with a Strong Core
Make sure your exercise routine includes activities that strengthen your abdominal (core) muscles. Stronger abs and back muscles help you keep your balance and prevent falls that can damage your joints.
5. Know Your Limits for Your Joints' Sake
Certain exercises and activities might just be too tough for your joints to handle. Avoid exercises that cause joint pain. You will likely feel some muscle pain after working out. But any soreness that lasts longer than 48 hours means you need to take it easier next time. Such pain could mean you've overstressed your joints, and working through it may lead to injury or damage.
6. Perfect Your Posture for Good Joints
Slouching is not good for your joints. Standing and sitting up straight protects your joints from your neck to your knees. Good posture also helps guard your hip joints and back muscles.
Posture is also important when lifting and carrying. For example, if you use a backpack, be sure to put it over both shoulders instead of slinging it over one. Being lopsided puts more stress on your joints. When lifting, use the biggest muscles in your body by bending at your knees instead of bending your back.
7. Protecting Your Body Protects Joints
Make sure you always wear a helmet, knee pads, and elbow and wrist pads when taking part in high-risk activities, including work-related ones such as repetitive kneeling or squatting. Even if you think you're a pro on a bicycle or on a pair of Rollerblades, you should never go without safety gear. Hit the wrong bump in the road and you could be headed for a lifetime of joint pain. Serious injuries or several minor injuries can damage cartilage. Preventing injuries can help ward off early onset arthritis. Elbow and wrist braces, or guards, also help reduce stress on your joints during activities.
8. Add Ice for Healthy Joints
Ice is a great drug-free pain reliever. It helps relieve joint swelling and numbs pain. If you have a sore joint, apply ice wrapped in a towel or a cold pack to the painful area for no more than 20 minutes. Don't have ice or a cold pack? Try wrapping a bag of frozen vegetables (peas work best!) in a light towel. Never apply ice directly to the skin.
9. Eating Right Nourishes Joints
A healthy, balanced diet helps build strong bones. Strong bones can keep you on your feet, and prevent falls that may lead to joint damage. Make sure you get plenty of calcium every day. You can do this by drinking plenty of milk and eating foods such as yogurt, broccoli, kale, and figs. Recent research indicates that a diet that contains the proper amount of vitamin D is important for good bone and joint health. Oranges may also give your joints a healthy boost. Some studies suggest that vitamin C and other antioxidants can help reduce the risk of osteoarthritis.
Salmon is particularly beneficial for your joints. Not only is it a good source of calcium, it also contains omega-3 fatty acids. Omega-3s promote healthy joints and reduce joint pain and swelling in people with arthritis. Mackerel is another source of omega-3s. You can also get omega-3s by taking fish oil capsules.
Try Holistix Joint Platinum Pack. Stay strong and keep moving with Holistix Joint Platinum Pack.
