arthrits « WordPress.com Tag Feed

Are you suffering with compression hosiery or socks that don't fit?

bridgestreetpharmacy — Fri, 02 Nov 2012 11:40:17 +0000

Compression Hosiery and Socks come in many different sizes made especially for those with diabetes, arthritis, and edema.

The socks pictured here are from Dr. Comfort. They can accommodate up to a 24 inch calf.

Anti-Inflammatory Diet Tips

AttractingWellness — Sat, 14 Jul 2012 14:41:31 +0000

Anti-Inflammatory Diet Tips

Courtesy of Dr. Weil on Healthy Aging

It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer’s disease. We all know inflammation on the surface of the body as local redness, heat, swelling and pain. It is the cornerstone of the body’s healing response, bringing more nourishment and more immune activity to a site of injury or infection. But when inflammation persists or serves no purpose, it damages the body and causes illness. Stress, lack of exercise, genetic predisposition, and exposure to toxins (like secondhand tobacco smoke) can all contribute to such chronic inflammation, but dietary choices play a big role as well. Learning how specific foods influence the inflammatory process is the best strategy for containing it and reducing long-term disease risks. (Find more details on the mechanics of the inflammation process and the Anti-Inflammatory Food Pyramid.)

The Anti-Inflammatory Diet is not a diet in the popular sense – it is not intended as a weight-loss program (although people can and do lose weight on it), nor is it an eating plan to stay on for a limited period of time. Rather, it is way of selecting and preparing foods based on scientific knowledge of how they can help your body maintain optimum health. Along with influencing inflammation, this diet will provide steady energy and ample vitamins, minerals, essential fatty acids dietary fiber, and protective phytonutrients.

You can also adapt your existing recipes according to these anti-inflammatory diet principles:

General Diet Tips:

Aim for variety.
Include as much fresh food as possible.
Minimize your consumption of processed foods and fast food.
Eat an abundance of fruits and vegetables.

Caloric Intake

Most adults need to consume between 2,000 and 3,000 calories a day.
Women and smaller and less active people need fewer calories.
Men and bigger and more active people need more calories.
If you are eating the appropriate number of calories for your level of activity, your weight should not fluctuate greatly.
The distribution of calories you take in should be as follows: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.
Try to include carbohydrates, fat, and protein at each meal.

Carbohydrates

On a 2,000-calorie-a-day diet, adult women should consume between 160 to 200 grams of carbohydrates a day.
Adult men should consume between 240 to 300 grams of carbohydrates a day.
The majority of this should be in the form of less-refined, less-processed foods with a low glycemic load.
Reduce your consumption of foods made with wheat flour and sugar, especially bread and most packaged snack foods (including chips and pretzels).
Eat more whole grains such as brown rice and bulgur wheat, in which the grain is intact or in a few large pieces. These are preferable to whole wheat flour products, which have roughly the same glycemic index as white flour products.
Eat more beans, winter squashes, and sweet potatoes.
Cook pasta al dente and eat it in moderation.
Avoid products made with high fructose corn syrup.

Fat

On a 2,000-calorie-a-day diet, 600 calories can come from fat – that is, about 67 grams. This should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.
Reduce your intake of saturated fat by eating less butter, cream, high-fat cheese, unskinned chicken and fatty meats, and products made with palm kernel oil.
Use extra-virgin olive oil as a main cooking oil. If you want a neutral tasting oil, use expeller-pressed, organic canola oil. Organic, high-oleic, expeller pressed versions of sunflower and safflower oil are also acceptable.
Avoid regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.
Strictly avoid margarine, vegetable shortening, and all products listing them as ingredients. Strictly avoid all products made with partially hydrogenated oils of any kind. Include in your diet avocados and nuts, especially walnuts, cashews, almonds, and nut butters made from these nuts.
For omega-3 fatty acids, eat salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod (sablefish, butterfish); omega-3 fortified eggs; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (look for products that provide both EPA and DHA, in a convenient daily dosage of two to three grams).

Protein

On a 2,000-calorie-a-day diet, your daily intake of protein should be between 80 and 120 grams. Eat less protein if you have liver or kidney problems, allergies, or autoimmune disease.
Decrease your consumption of animal protein except for fish and high quality natural cheese and yogurt.
Eat more vegetable protein, especially from beans in general and soybeans in particular. Become familiar with the range of whole-soy foods available and find ones you like.

Fiber

Try to eat 40 grams of fiber a day. You can achieve this by increasing your consumption of fruit, especially berries, vegetables (especially beans), and whole grains.
Ready-made cereals can be good fiber sources, but read labels to make sure they give you at least 4 and preferably 5 grams of bran per one-ounce serving.

Phytonutrients

To get maximum natural protection against age-related diseases (including cardiovascular disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat a variety of fruits, vegetables and mushrooms.
Choose fruits and vegetables from all parts of the color spectrum, especially berries, tomatoes, orange and yellow fruits, and dark leafy greens.
Choose organic produce whenever possible. Learn which conventionally grown crops are most likely to carry pesticide residues and avoid them.
Eat cruciferous (cabbage-family) vegetables regularly.
Include soy foods in your diet.
Drink tea instead of coffee, especially good quality white, green or oolong tea.
If you drink alcohol, use red wine preferentially.
Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent).

Vitamins and Minerals
The best way to obtain all of your daily vitamins, minerals, and micronutrients is by eating a diet high in fresh foods with an abundance of fruits and vegetables. In addition, supplement your diet with the following antioxidant cocktail:

Vitamin C, 200 milligrams a day.
Vitamin E, 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols).
Selenium, 200 micrograms of an organic (yeast-bound) form.
Mixed carotenoids, 10,000-15,000 IU daily.
The antioxidants can be most conveniently taken as part of a daily multivitamin/multimineral supplement that also provides at least 400 micrograms of folic acid and 2,000 IU of vitamin D. It should contain no iron (unless you are a female and having regular menstrual periods) and no preformed vitamin A (retinol). Take these supplements with your largest meal.
Women should take supplemental calcium, preferably as calcium citrate, 500-700 milligrams a day, depending on their dietary intake of this mineral. Men should avoid supplemental calcium.

Other Dietary Supplements

If you are not eating oily fish at least twice a week, take supplemental fish oil, in capsule or liquid form (two to three grams a day of a product containing both EPA and DHA). Look for molecularly distilled products certified to be free of heavy metals and other contaminants.
Talk to your doctor about going on low-dose aspirin therapy, one or two baby aspirins a day (81 or 162 milligrams).
If you are not regularly eating ginger and turmeric, consider taking these in supplemental form.
Add coenzyme Q10 (CoQ10) to your daily regimen: 60-100 milligrams of a softgel form taken with your largest meal.
If you are prone to metabolic syndrome, take alpha-lipoic acid, 100 to 400 milligrams a day.

Water

Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants, or if you live in an area where the water is known or suspected to be contaminated.

Join Dr. Weil on Healthy Aging for more in-depth information on the anti-inflammatory diet, plus over 200 anti-inflammatory recipes, dozens of diet tips designed to help prevent age-related disease, and an exclusive version of Dr. Weil’s Anti-Inflammatory Food Pyramid!

Arthritis

girlsbestfriends — Wed, 15 Feb 2012 03:45:21 +0000

Arthritis

While there are no cures….. yet, there are steps you can take to ease discomfort and get back control over your life.

There are more than 100 different forms of arthritis and rheumatic disease, with a host of causes. The most common are osteoarthritis, rheumatoid arthritis, gout and lupus.

Osteoarthritis is primarily marked by a breakdown and loss of joint cartilage. Cartilage is the tough tissue that seperates and cushions the bones in a joint. As cartilage is worn away and the bones begin to rub against each other, the joint becomes aggravated. In osteoarthritis this breakdown of cartilage is accompanied by minimal inflammation, hardening of the bones beneath the cartilage and bones spurs (growth) around the joints.
Rheumatoid arthritis on the other hand is not an inevitable aspect of the aging process. For unknown reasons, the synovial membrane, or lining of a joint becomes inflamed, so pain, swelling, heat and redness occur.
Gout is a case where needle shaped uric acid crystals collect in the joints, due to a fault in the body’s ability to metabolize, or process purines. Purines are naturally occurring chemicals found in certain foods such as liver, kidney and anchovies. The disease primarily affects overweight, fairly inactive men over the age of 35.

Lupus on the other hand affects many more women than men. It is a condition in which the body’s own immune system attacks healthy cells. The symptoms are wide ranging from joint pains to mouth sores to persistent fatigue.
Researchers are beginning to understand what may predispose some people to arthritis. One clue to the puzzle is that collagen, which helps form the body’s cartilage may be defective in some people.
While you can not cure your disease …..yet, you can adopt a variety of coping techniques that can leave you more active and in control of your life.
Easing stiffness and discomfort

Keep moving Maintain movements in your joints as best you can. This can help keep your joints functioning better for a longer amount of time and, at the same time brighten your outlook on life.
Excersise excersise excersise

Excersise works best when inflammation has calmed down. There are a few different types of exercises that are used for arthritis patients. The simplest easiest exercises that can be done by almost any arthritis sufferer are called range-of-motion exercises. They help maintain good movement by putting the joints through their full range if motion. You’ll find several range-of-motion exercises recommended by the Arthritis Foundation in ‘Exercises for Arthritis’
Isometrics in which you create resistance by tightening a muscle without moving the joint. Thus helps to strengthen the muscle. Weight-bearing exercises such as walking also build muscle strength. Strengthening exercises can be beneficial for an arthritis sufferer, however they should only be done under the supervision and care of a therapist or physician.
Stretching, which helps make the muscles more flexible is often recommended as the first step in ant exercise regime. Likewise warming up your joints before beginning any exercise makes them mire flexible. Massage your muscles and/or apply hot or cold compresses ir both- whichever your health care practioner recommends or you prefer. A warm shower can be another way to warm up.
Exercises For Arthritis These exercises are recommended by the Arthritis Foundation. For best results carry out the exercises in a smooth, steady, slow paced manner. Try not to bounce, jerk or strain. Practice on your breathing at all times. If possible do the exercises 5 – 10x. If any of the moves cause chest pain, or shortness of breath, stop. When the joints are inflamed it is best not to exercise. If you have any questions you should consult your therapist or physician and lastly make sure to enjoy what you are doing.

Shoulders
Lie on your back and raise one arm over your head, keeping elbows straight. Keep arms close to your ears, return your arm close to your sides and repeat with the opposite arm.
Knees and Hips
Lie on your back with one knee bent and the other as straight as possible. Bend the knee of the straight leg and bring it toward the chest. Extend that same leg into the air, then lower back to the floor. Repeat with the other leg.
Hips
Lie on your back with both legs straight and about 6 inches apart. Point your toes up, slide one leg out to the side and return. Try to keep your toes pointing up. Repeat on the other side.
Knees
Sit on a chair that is high enough so you can swing your legs. Keep your thigh on the chair and straighten out your knee. Hold a few seconds then bend your knee back as far as possible to return to the starting position. Repeat with the other knee.
Ankles
Sit on a chair and lift your toes off the ground as high as possible while keeping your heels on the floor. Return your toes to the floor and lift your heels as high as you can while keeping the toes down.
Fingers
Open your hand with your fingers straight, bend all the finger joints except the knuckles. Touch the top of the palm with the tips of your fingers. Open and repeat.
Thumbs
Open your hand with your fingers straight. Reach your thumb across your palm, until it touches the base of the little finger. Stretch your thumb and repeat.
Give your hands a water work out Try doing some hand exercises in a sink/container full of warm water for added ease and comfort.

Play in a pool If you find even simple movements difficult, a heated pool or whirlpool mat be the perfect environment for exercise (unless you also gave high blood pressure). Try a few if your simpler exercises while in the water. The buoyancy will help reduce the strain on your joints, and the warm water will help loosen joints and maintain motion and strength. A warm bath can also have the same effect (minus the extra space to exercise of course), or a hot shower.
Try to refrain from over using over-the-counter creams It has been said that frequent use may activate enzymes that can break down the cartilage in the joints, so unless they are helping as there are some great creams out there, try not to depend too much if not needed.
Scarfs and gloves These accessories can help to ease a bit of pain, wrap a scarf around your elbow or knee when you feel the pain, nit to tight of course, or get yourself some warm woolly mittens.
Try a Waterbed According to the National Waterbed Retailers Association in Chicago, many owners claimed in a study that their rheumatoid arthritis was helped greatly by a waterbed. It is said that the slight motions made by a waterbed can help reuce morning stiffness, and a heated waterbed may arm the joints and relieve joint pains.
Slip into a sleeping bag If a waterbed is out of the qustion perhaps try a sleeping bag. The cocoon like effect traps heat which can help relieve morning aches and pains.
Watch your Weight Being overweight can put more stress on joints, as a matter of fact a weight gain of 10pounds can mean an equivalent stress increase of 40 pounds on the knees. So if you are carrying excess weight, losing some can improve joint function. Nutrition for arthritis can be very important to try and practice.
Protect your joints
In addition to easing comfort, you can learn to live well with arthritis by protecting your joints. What’s more, with a little planning and reorganizing, you can learn to do daily tasks more efficiently. Therefore try to plan ahead so your day can go on with less difficulties. You may wish to avoid certain things that may cause strain on your joints. In some cases things just have to get done, and you may already know your limits, though planning ahead may give you ideas on a simpler way.
Ask for help
Don’t be afraid to ask for help. Some of us can be so self-dependent and push our limits that we forget our poor bodies deserve a rest. Ask for help when things get too much, it will feel better in the long run, let alone in the moment. If further pain persist it is always important to get yourself a profesional point of view.

Small Things We Can't Get Rid Of

bensackville — Mon, 23 Jan 2012 20:39:38 +0000

Everyone has something that irks them. A pet peeve, a disease or syndrome, or maybe even an annoying sibling! My small thing that I can’t get rid of is arthritis. I was diagnosed with Juvenile Rheumatoid Arthritis when I was 9 and have had it ever since. My doctor told me in the beginning that it may go away before I became an adult, but that proved false, as it is still something that annoys me at times

If you do not know, arthritis is an ailment of the joints that causes them to fill with fluid and swell, disallowing proper movement and the ability to bend the joints properly. I am quite lucky that I have only experienced arthritis in my knees and am hopeful that it never spreads to any other joints in my body like my elbows or fingers. It is not painful, but it can hinder me from things like playing sports and prolonged walking or running.

Anyways, that’s just my own little everyday struggle that I can’t get rid of. If there is anything that irks you on a daily basis, comment below. IT CAN BE ANYTHING!

Peace out everybody!

Can you have fibro and do yoga? Oooohhhh, yea!

fibrogirlkate — Thu, 12 Aug 2010 19:43:41 +0000

Just over three years ago, I went to my doctor’s office with one question: How do I get off some of these drugs? I mean, I felt reasonable, but I always had that drug hang-over feeling. In addition, I was finding exercise a challenge. I danced from the time I was three and stopped once the fibro symptoms first really started to show. It was so frustrating. I could barely make it around the block.

My doctor said, “You have my permission to try anything you want. Fibro is ever changing and we won’t know what works for you until you try it out.” He did warn me–no weird supplements, herbs, etc. without first consulting him. But, massage, reiki, different types of exercise were all on the table.

I instantly thought of pilates and yoga…mostly because they were so similiar to dance. I bought my first yoga DVD, and my journey began. At first, I used books and videos. Then, I moved into a regular class and private sessions. Before I knew it, I had an entire yoga room in my house.

Yoga is magic to me. Here’s the coolest thing about it: yoga comes to you, you don’t go to it. What does that mean? You don’t have to be a pretzel to get the benefits of yoga. You get to just be you–fibro fog, IBS, fatigue included.

My yoga room

There are many styles of yoga available, but I highly recommend the Iyengar style for those who have fibromyalgia and arthritis. Iyengar allows you to use props, and lots of them. Can’t make it into a downward facing dog? No problem! Use the wall to prop your heels on. Or use a pillow to rest your head. Having a super stiff day? Just do poses on the floor instead of standing. Tender points in your hips giving you trouble? Select poses that give you a gentle stretch. Foggy? Use poses that allow your head to rest. Genius!

No matter where fibro takes me, yoga is aways there to soothe my muscles, give my mind a chance to forget the pain, and surrender to the peace of knowing that I’m caring for myself. Yoga maintains me so the flare ups don’t come as often, it’s a remedy when pain first starts to emerge, and it’s a way out of the dreaded flare up. Yoga is my best fibro-friend, always comforting and supporting me, no matter where I am.

With a regular practice, I have been able to reduce all of my medications in half and have not had to add any more. I have more energy, fewer flare ups, and more strength than I’ve had in years. And dance? Yes! I started teaching again this summer.

Interested in trying out yoga? Here are my suggestions:

1. Clear it with your physician.

2. Learn about fibro-friendly yoga. Here are my suggestions:

These two books are my favorites. Both show lots of modifications!

Yoga for Arthritis: The Complete Guide by Lauren Fishman (http://www.amazon.com/Yoga-Arthritis-Complete-Loren-Fishman/dp/0393330583/ref=sr_1_2?s=books&ie=UTF8&qid=1281640873&sr=1-2)
BKS Iyengar Yoga: The Path to Holistic Health by BKS Iyengar (http://www.amazon.com/B-K-S-Iyengar-Yoga-Holistic-Health/dp/1405322357/ref=sr_1_2?s=books&ie=UTF8&qid=1281640960&sr=1-2)

This is my favorite website. A subscription is $10 a month and you get unlimited yoga videos. Start with practices labeled ‘restorative,’ that means easier, relaxing, and slower paced.

My Yoga Online: http://www.myyogaonline.com/

3. Get some props so that you’re comfortable and don’t overdo it. I suggest:

Blankets
Pillows
Books or blocks
A strap or belt
Yoga mat
Open wall space
A chair

You can purchase these things on www.amazon.com or a speciality site like http://www.huggermugger.com/. You can even purchase things at a discount store. But, you don’t have to! Look around the house to see what you can use. If you like it, then consider making a purchase.

4. Most people start with a home practice. However, nothing takes the place of a good yoga instructor! Look for an Iyengar studio and a teacher who understands fibro. Try starting here: http://www.iynaus.org/.

Want to know more about Iyengar? Try this site: http://www.bksiyengar.com/

Have questions? I’m happy to help!

Namaste and gentle hugs….

Kate

Why the need for MonaVie?

berryhealthy — Tue, 09 Sep 2008 18:53:34 +0000

I found that my back pain, asthma, and insomnia were a result of inflammation created by myself due to diet and lifestyle. My doctor would only offer that they were all problems solved with perscriptions and not nutrition. I know I did not eat anywhere near 2-3 fruits and day let alone the now recommended 10-13 needed to live healthy, and to fight off cancer and disease.

After doing some research and finding a study that offered it would take eating 51 peaches from 2008 to equal the nutrition from only 2 peaches in 1952. I started looking at the quality of food I was putting in my body. My good friend with a recovering back problem turned me onto MonaVie and I’ve never turned back. My entire family loves it. From diabetes, blood pressure and cholestorol to arthritis and joint pain, many members in my family have found relief with MonaVie. Some took a bottle and some took MonaVie for 2-3 months, but all of us noticed a dramatic change in our health and life.

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