It didn’t hurt, so I really didn’t think much of it. It’s a condition known as crepitus, and it usually just means there are air bubbles popping in the joint.

When air is the cause, crepitus is harmless. But I’m tempted to get my knee checked out anyway because I’ve discovered there are other causes of crepitus that aren’t as benign…

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Calcium crystals can damage cartilage

Knee osteoarthritis (OA), the most common form of arthritis, affects 34 million people in the U.S., and there are no available treatments to prevent its progression. Its symptoms include pain, inflammation, swelling, instability and weakness in the joint — and a crackling sound that’s been compared to Rice Krispies.

There’s another type of arthritis that causes symptoms similar to knee OA — calcium pyrophosphate deposition (CPPD). Also known as “pseudogout,” CPPD involves the formation of calcium pyrophosphate (CPP) crystals in the blood that then settle in joint cartilage. These CPP crystal deposits trigger an inflammatory attack in the joint, causing pain, stiffness, swelling and (you guessed it) a crunching or crackling sound.

Calcium crystals can also be found in the joints of people with knee OA. Until recently, they were believed to be harmless and potentially something that happens with old age.

But U.S. researchers using computed tomography (CT) found that calcium crystal deposits in the knee can contribute to the worsening of joint damage. The researchers are the first to use computerized X-ray imaging, which are more sensitive to detecting calcium crystals than regular X-rays.

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The study evaluated participants from the Multicenter Osteoarthritis (MOST) study for intra-articular mineralization (IAM) based on its location within the knee. They then examined the effect on cartilage via MRI over two years. The average age of the participants was 60.

With CT, the researchers were able to detect a higher amount of deposits than previously found by plain X-rays. Study results showed an increased risk of cartilage damage on follow-up, including in knees without any damage to begin with, supporting the theory that calcium crystal deposition in the joint was the cause.

“The cartilage damage is most likely to occur in the same locations where the crystals are deposited, suggesting a localized effect,” says corresponding author Dr. Tuhina Neogi, a professor at Boston University Chobanian & Avedisian School of Medicine.

“We have also shown that these crystals can contribute to knee pain in another recently published paper,” Neogi says. “Taken together, these findings highlight the important role of calcium crystals in structural damage and symptoms in knee osteoarthritis.”

Neogi adds that with the identification of this link, researchers can focus on identifying ways to prevent these crystal deposits from occurring with the hope of relieving pain and limiting progression of joint damage in OA.

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What causes calcium crystal deposits?

While it’s not definitively known why CPP crystals form, there are theories. It’s believed excess iron or calcium, low magnesium, and an overactive or severely underactive thyroid gland may be contributing factors. A healthy functioning thyroid is important for mineral metabolism, especially bone tissue mineral density.

So if you’re looking to lessen the risk of these painful conditions, it’s a good idea to make sure your thyroid is functioning properly, your magnesium levels are optimal, and you’re not getting too much iron or calcium. You also want to check your levels of vitamins D and K2 (part of an emerging group of vitamins that fight a common contributor of unhealthy aging), both of which make sure calcium is being directed to the bones, where it’s most beneficial.

There are nutrients that support good thyroid function: iodine, copper, selenium and zinc. Iodine is particularly important, as the thyroid needs iodine to produce thyroid hormone. Some good sources of iodine include organic yogurt, cranberries, iodized salt, navy beans and sea vegetables like kelp and wakame.

Be aware that it gets more difficult for your body to absorb iodine as you get older, so you may need an iodine supplement to ensure you’re maintaining healthy levels of the nutrient. Also, you can increase thyroid hormone efficiency by combining iodine with the amino acid L-Tyrosine.

Sources:

Calcium crystal deposits in the knee found to contribute to joint damage — Medical Xpress

Intra-Articular Mineralization on Computerized Tomography of the Knee and Risk of Cartilage Damage: The Multicenter Osteoarthritis Study — Arthritis & Rheumatology

Calcium Pyrophosphate Deposition (CPPD) — American College of Rheumatology

Calcium Pyrophosphate Deposition — Arthritis Foundation

Knee, shoulder & elbow cracking or popping (crepitus) — Aurora Health Care

Common Knee Osteoarthritis Symptoms — American Knee Pain Centers

Snap, Crackle & Pop: Why Do My Knees Make Noises—And Should I See A Doctor? — Henry Ford Health

The post That snap, crackle and pop in your knee may start with your thyroid appeared first on Easy Health Options®.

In fact, people living in the black hole of depression often suffer not only from negative psychological feelings but also from physical symptoms.

Even worse, depression has been found to lead to a frighteningly high rate of other chronic illnesses. This makes taking steps to support your mental well-being vital if depression has come knocking at your door.

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Depression drags your health down 30% faster.

Recent research involving 172,556 volunteers in the UK Biobank study delved into the likelihood a person with depression has of ending up with one (or multiple) long-term physical conditions.

The team followed participants for nearly seven years, focusing on 69 physical conditions. Ultimately, the research revealed two disturbing findings…

The first is that even at the start of the study, people with depression were already behind the eight ball. That’s because the research showed that those with depression had an average of three physical conditions compared with an average of two in people without depression.

And if that weren’t worrisome enough, the results revealed that over the study period, adults with a history of depression accrued those healthy problems 30% faster than those without depression.

The most common new conditions people with depression were likely to suffer included:

• Osteoarthritis
• Hypertension
• Gastroesophageal reflux disease (GERD)

The results highlight that a previous diagnosis of depression is a risk market for accelerated development of long-term physical health conditions — and that depression should be viewed as a “whole body” condition.

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Recognizing depression

It’s crucial that we recognize the signs of depression early on. This research underscores the fact that if we want to safeguard our physical health, we must be proactive in identifying and addressing depression.

Psychological feelings of depression can include things like persistent sadness, anxiousness, hopelessness or pessimism.

You might also feel irritable, worthless, or helpless and lose interest in hobbies or activities you once enjoyed.

However, as we mentioned earlier, physical signs of depression are also a possibility. These can be issues such as:

• Sleep problems – 75% of those with depression experience problems falling or staying asleep.
• Chest pain – Depression can raise your heart rate, respiration and blood pressure.
• Fatigue often includes feeling exhausted even when you’ve had enough rest.
• Pain – People who are depressed are three times more likely to experience regular pain and four times more likely to get intense, disabling neck or back pain.
• Digestive trouble – Living with depression can upset your GI system, leading to nausea, indigestion, diarrhea or constipation.
• Headaches – Both tension-type headaches and migraines are common in people with depression.
• Weight or appetite changes – Depression can cause appetite changes in either direction.
• Agitation or restlessness – Irritability or anger has been reported in up to two-thirds of people with depression.
• Sexual dysfunction – Either depression itself or the prescription drugs given for it can result in loss of sex drive and performance issues.

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Because of all these symptoms, you might be tempted to turn to medication to help your depression.

It’s essential to consult a healthcare professional. They can provide guidance on what to expect from medications and help you make informed decisions.

Over the years, we’ve learned that selective serotonin reuptake inhibitors, or SSRIs, are only approximately 33% effective. Yet, they also carry a 33% higher risk of premature death.

For some people, talk therapy works better. You might consider using these lifestyle tips that research has shown to be key in breaking the catch-22 of depression.

Sources:

Depression linked with higher risk of long-term physical health conditions — EurekAlert!

9 physical signs you could have depression — Easy Health Options

Unraveling: The serotonin connection to depression — Easy Health Options

The post Depression can bring on physical illness 30% faster appeared first on Easy Health Options®.

This is often how someone finds out they have gout.

Until now, science has attached a stigma to this painful condition. Sufferers have been led to believe that they are causing their own pain, mainly through poor diet.

Fortunately, new research has blown that stigma out of the water.

If you suffer with gout, you’ll be happy to know that it is not your fault.

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Rheumatoid arthritis vs. gout

Gout is a “first cousin” to rheumatoid arthritis (RA). It is the result of excessive uric acid (also known as urate) in the body. When urate levels are high, needle-shaped urate crystals form in the joints, causing intense pain.

The immune system of a person with gout is “primed” to attack these crystals, causing further pain and swelling.

While RA usually occurs in the small joints of the hands, wrists and feet, gout usually occurs in the foot. It’s most common at the base of the big toe but can also attack the foot and ankle.

In its later stages, gout may affect other joints in the body and can also cause kidney damage.

Gout is mainly genetic

“Gout is a chronic disease with a genetic basis and is not the fault of the sufferer – the myth that gout is caused by lifestyle or diet needs to be busted,” says Prof. Tony Merriman.

Merriman teaches in the Department of Microbiology at the University of Otago in New Zealand.

He is also the senior author of a major international study which has shown that gout is primarily a matter of genetics.

The study analyzed the genetic information of 2.6 million people. Much of the data was gathered from customers of 23andMe, Inc., a direct-to-consumer genetics and preventative health company, who agreed to participate in the research.

Through this analysis, the researchers were able to determine that inherited genetics is an important part of why some people get gout and most others don’t.

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The study identified a large number of genes and signaling pathways that could eventually be targeted with therapies to prevent gout attacks.

For now, though, this information encourages people with gout to pursue available treatments.

“This widespread myth causes shame in people with gout, making some people more likely to suffer in silence and not go and see the doctor to get a preventive drug that lowers urate in the blood and will prevent their pain,” says Prof. Merriman.

Reducing uric acid is key

Research from Boston University’s School of Medicine demonstrates that consumption of omega-3 fatty acids via supplements or from fatty fish is associated with a lower risk of gout flare-ups.

And it just so happens that there’s already a diet custom-made to help control gout.

The DASH diet was originally meant to lower blood pressure. But it’s also been proven to significantly lower uric acid levels, especially for people whose levels are already high.

On a more sinister level, high levels of uric acid can be a sign of coronary artery disease (CAD). Studies show that each 1 mg/dL increase in blood uric acid levels increases the risk of heart-associated death by 12 percent.

The current go-to medication for gout, allopurinol, lowers blood uric acid levels by about 2 milligrams per deciliter. In studies, the DASH diet lowered blood uric acid levels as much as 1.3 milligrams per deciliter.

Need an even quicker way to take levels of uric acid down? Eat a handful of this super healthy nut daily.

Sources:

Study busts myths about cause of gout — Eureka Alert

The post Busting the myths about what causes gout appeared first on Easy Health Options®.

From Parkinson’s and Alzheimer’s to heart disease to viruses, poor gut health seems to be the trigger that can start it all.

That’s why finally more and more doctors are beginning to recommend nutrients that help repair a leaky gut and promote healthy bacterial levels.

Now, there’s one more reason to focus on your gut health — pain relief.

According to research published in the journal Current Rheumatology Reports, there is a complex interaction between the gut and joints that could not only initiate arthritis pain but also offer a pathway to healing.

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Intestinal permeability and inflammation

“We know about the intricate relationship of the gut to the brain, lung, liver, and skin, so it’s not surprising that research is expanding about the gut-joint axis,” said probiotic expert and best-selling author Ross Pelton, RPh, CCN.

The gut-joint axis is exactly what the latest research set out to explore by reviewing a multitude of studies that delved into how gut health influences joint health.

Here’s how the results of their review boiled down:

1. Toxic leaking – The researchers discovered that leaky gut syndrome results in the release of bacterial endotoxins and metabolites, including lipopolysaccharides (LPS), into the bloodstream, which increases joint pain.
2. Bacterial imbalance – Gut dysbiosis (when bad bacteria outnumber the good in your gut) increases the production of zonulin, a protein that contributes to intestinal permeability. This increased permeability allows even more toxins to cross the gut lining to destroy your joints.
3. Systemic inflammation – All those leaking toxins result in chronic systemic inflammation, which attacks the synovial fluid in your joints, breaks down cartilage and magnifies joint pain.

Overall, the researchers say that their research proves that poor gut health leads to joint pain by kicking off osteoarthritis and accelerating its progression.

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Better gut health for better joints

So what do they recommend you do about it?

Well, past research has suggested that rebalancing the gut microbiome could enhance cartilage healing by creating metabolites with immunosuppressive properties.

To rebalance your gut microbiome:

• Eat gut-friendly – To improve gut health, avoid high-fat foods and instead eat a more Mediterranean-style diet, which can even include bread.
• Avoid sugar and processed foods – Ubiquitous in the Western diet, sugar and processed foods can negatively alter gut bacteria and leave your joints aching.
• Add probiotics – Probiotics are the healthy bacteria that live in your gut. Getting more of them on a daily basis, whether through supplementation or foods like kefir and yogurt, can help you tilt the balance to the good side.
• Include prebiotics – Prebiotics act as food for probiotics, so you can increase the results you get by combining them. Good sources of prebiotics include chicory root, Jerusalem artichoke, dandelion greens, garlic, leeks, onions, asparagus and green bananas.
• Move more – Exercise has been shown to be a great way to boost gut health, so be sure to hit the gym regularly. Continuing movement through osteoarthritis is also beneficial.
• Nutrients that repair leaky gut – You can find a full list here.

Sources:

New Information About the Gut-Joint Axis – Integrative Practitioner

The post 3 ways an unhealthy gut worsens arthritis and joint pain appeared first on Easy Health Options®.

Would you do more of the things you love, like golfing, hiking or spending time with your kids or grandkids?

Would you be able to exercise again and finally get back into shape? Would being out of pain allow you to take that trip you’ve been dreaming of?

Well, it doesn’t have to be just a dream anymore.

And even better, you don’t have to take prescription arthritis medications — which have a laundry list of side effects, like stomach problems and the risk of heart attacks, strokes and infections — to get the pain relief you’ve been looking for.

In fact, you can get healthy, pain-free joints by making this drink…

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The ingredients

The key to healthier hips, knees, hands and other joints lies in the drink’s ingredients:

• Pineapple — Bromelain, an enzyme found in pineapple, has amazing joint-pain relieving properties. Bromelain not only reduces joint swelling, it also acts as an analgesic, relieving pain to help you feel better. And as an added bonus, the enzyme even helps to break down the scar tissue in your joints that comes from wear and tear, improving your joint motion and getting you moving again.
• Celery — The antioxidants found in celery act as anti-inflammatories to reduce the pain of arthritis. In fact, celery is a great source of quercetin, a natural flavonoid that inhibits joint inflammation.
• Turmeric — Curcumin is the key component in turmeric, one of three super spices Mark Wiley reports can knock out pain. Traditionally used in Chinese and Indian Ayurvedic medicine to treat arthritis, turmeric blocks inflammatory cytokines and enzymes. A clinical trial found that a turmeric supplement (standardized to 75 percent curcumin combined with phosphatidylcholine) provided long-term improvement in pain and function in 100 patients with knee osteoarthritis. Another study found that the curcumin in turmeric reduced joint pain and swelling in patients with active rheumatoid arthritis better than diclofenac, a nonsteroidal anti-inflammatory drug (NSAID).
• Carrots — Chock full of anti-inflammatories and antioxidants, carrots are a great source of joint pain relief. To optimize your relief, try using purple carrots, a source of 28 times more of these valuable nutrients than their orange cousins. Carrots also provide lots of vitamin C which builds the collagen in your joints, giving them added strength and flexibility.
• Cucumber — Cucumber is a great source of silica, which helps promote joint health. These green veggies are also alkalizing, helping to alleviate inflammation and decrease the amount of uric acid in your joints, a cause of gout.
• Ginger — Ginger reduces both joint pain and inflammation. In fact, studies have shown that taking ginger results in a significant improvement in joint pain. Here are ten other reasons to eat ginger.

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The directions

• 1 Bunch of organic celery
• 1 Cucumber, peeled if not organic
• 1 inch piece of ginger root
• 1 ½ inches of turmeric root
• 3 organic carrots
• 2 cups of freshly chopped pineapple

Try to buy organic whenever possible to eliminate pesticides that can potentially cause health problems.

Simply wash and chop all of your ingredients and process using your juicer or a powerful blender.

To preserve the potency, it’s best to drink it immediately or store it in an airtight, glass container like a mason jar for up to 48 hours in your refrigerator.

Stop waiting for joint pain relief and start enjoying your life today with this join-pain killing drink.

Sources:

1. Side Effects Possible With Arthritis Medications — Arthritis Foundation
2. Properties and Therapeutic Application of Bromelain: A Review — Biotechnology Research International
3. Bromelain as a Treatment for Osteoarthritis: a Review of Clinical Studies — Evidence-Based Complementary and Alternative Medicine
4. Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials — Journal of Medicinal Food
5. Turmeric — Arthritis Foundation
6. Could Carrots Be a Tool in Fighting Arthritis Inflammation? — MD Magazine
7. Silalive Silica and its Side Effects — WhatIsSilica.org
8. Ginger trials for osteoarthritis — Arthritis Research UK
9. Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence — International Journal of Preventive Medicine
10. Effects of a ginger extract on knee pain in patients with osteoarthritis. — Arthritis & Rheumatology

The post This 6-ingredient drink squashes joint pain appeared first on Easy Health Options®.

Without a functioning, pain-free hip joint, we can’t walk, run, dance or even stand. Living with constant hip pain can change your life, making you dependent and immobile.

What’s challenging is that there are so many different ways in which the hip can be harmed and so many different conditions that can cause pain.

If you’re living with hip pain, it’s important to know the possible causes and to have some safe ways to ease the pain. It’s also important that you talk with your doctor about what’s causing your pain and what can be done to help.

Why are the hips so vulnerable?

You have two hip bones, left and right. Together, they form part of the pelvic girdle, the structure that attaches your trunk to your legs.

Your hip bones have three joints, so there are three places where things can go wrong.

The sacroiliac joint attaches the hips to the bone at the base of your spine. The pubic symphysis is the joint between your left and right hip bones.

The joint we commonly think of as our “hip joint” is where the hip bone connects with the femur (thigh bone) on each side of the body.

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4 common causes of hip pain

Depending on what’s making your hip hurt, you might feel discomfort in other places, including the thigh, groin or buttocks.

Here are four common causes of hip pain:

Osteoarthritis. The cartilage that cushions your hip joints breaks down, leaving bones rubbing on bones whenever you move. This causes pain, stiffness and ultimately can cause loss of movement in the joint. When someone has a hip replacement, it’s often due to osteoarthritis.

Trochanteric bursitis. The bursa, or fluid-filled sac, at the outside point of the hip becomes inflamed. Injury, disease, and even posture can be the cause. If you have pain when lying on one side of your body, this could be the cause.

Tendonitis. The tendons that surround the hip become inflamed, irritated, or swollen due to injury, overuse or age, as they lose their elasticity. Tendonitis can lead to immobility because the pain involved in moving the joint can be so intense.

Osteonecrosis. Literally meaning “bone death,” osteonecrosis is a condition that occurs when blood flow to the bone is insufficient. Bone cells die, and the bone itself may collapse. The hip joint is one of the most common sites for osteonecrosis to occur.

Does your hip pain warrant a doctor’s visit?

Hip pain may also be a result of a strained muscle, a dislocated joint or a fractured hip.

While it’s always a good idea to consult your doctor about how to treat hip pain, there are certain times when it’s an absolute must:

• the hip pain came on suddenly.
• a fall or other injury triggered the hip pain.
• your joint looks deformed or there is bleeding.
• you heard a popping noise in the joint when you injured it.
• if you have hip pain at night or when you are resting.
• the pain is intense.
• you notice swelling, redness or warmth around the joint.
• you can’t put any weight on your hip.
• you can’t move your leg or hip.

The bottom line: Take care of your bones and joints

Your hip joints bear your body weight whether you’re sitting, standing, walking or running. To preserve your mobility and independence as you age, you’ll need to take care of your hips. And there are many ways to do that.

Nutrition and supplements. Make sure you’re eating foods that protect your joints from inflammation and help relieve joint pain.

Research shows that omega 3’s found in fish and fish oil supplements can make arthritic joints both healthier and less painful.

Three other nutritional supplements work wonders for keeping your hip joints healthy and pain-free:

Resveratrol. Found in red wine and dark chocolate, as well as in supplement form, this antioxidant supports heart, eye and brain health.

Recently, it’s also been shown to slow the progression of osteoarthritis by activating a gene known as the “longevity gene” and allowing it to protect your body.

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Vitamin D. Vitamin D helps maintain adequate levels of calcium and phosphate to keep bones strong.

If you have osteoarthritis and are carrying some extra weight, research shows that maintaining adequate levels of Vitamin D will help you control joint pain and allow you to be more active, which in turn helps control both your weight and your pain.

But few people know that vitamin D affects the body’s inflammation response in a way that lowers the sensation of pain. That makes sense since vitamin D deficiency is tied to an increased risk for pain-related conditions like fibromyalgia and rheumatic diseases.

Vitamin K. Be sure to include plenty of Vitamin K-rich vegetables in your diet, like kale, broccoli, Brussels sprouts and asparagus. Kiwi fruit is also rich in Vitamin K.

Vitamin K is needed for Vitamin K-dependent (VKD) proteins, which are found in your bones and cartilage. Without enough Vitamin K, this protein can’t help your bones and cartilage grow and repair themselves.

Calcium. Your doctor will advise you, based on a bone density scan, if supplementing with calcium is needed.

Keep moving. Weight-bearing exercise is important for keeping your hips strong. Walking, jogging, dancing and most aerobic exercises fit the bill.

Sources:

Ways to Ease Hip Pain — Web MD

The Hip Bone — teachmeanatomy.info

10 Common Causes of Hip Pain and When to Seek Treatment — Illinois Bone & Joint Institute

Trochanteric bursitis — Cleveland Clinic

The hip joint: big, powerful and important  — susaningraham.net

The post Why your hips hurt and the supplements that help appeared first on Easy Health Options®.

Scientists are worried about the increasing number of “extreme heat events” and the major health risks they pose to people living in intensely hot environments like the southwestern U.S. states.

Spending a lot of time in the sun and heat can cause your body to overheat and lead to sunburn, dehydration and life-threatening conditions like heatstroke.

But one thing you may not be aware of is the impact heat can have on pre-existing health problems. Here are five medical conditions that can be made worse by exposure to too much heat…

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Arthritis

While many people experience a flare-up of their arthritis in cold and rainy weather, others see their symptoms increase in hot temperatures. One theory as to why this occurs includes changes in barometric pressure, which can cause joint stiffness, swelling and pain.

Also, dehydration caused by excessive heat can reduce the lubrication in your joints, increasing pain and inflammation.

Autoimmune conditions

If you have an autoimmune disorder like multiple sclerosis (MS) or lupus, heat exposure may cause your symptoms to flare up.

For instance, even small increases in core body temperature can worsen MS symptoms such as vision problems, weakness, pain and confusion. The effect of heat on MS is common enough that experts have named it the Uhthoff phenomenon. Once a person with MS cools down, the symptoms typically decrease in severity or possibly cease, at least temporarily.

Lupus flares can be triggered by extreme heat or exposure to UVA and UVB rays from the sun. Both of these factors decrease the clearance of dead skin cells, promoting the body’s immune response.

Heart disease

Your body works to get rid of excess heat by rerouting blood flow to the skin, so your heart is forced to pump harder whenever you’re in hot conditions. In fact, your heart may circulate two to four times as much blood in the summer as it does during cooler seasons.

In short, excessive heat puts a huge strain on your heart, which could quickly become life-threatening if you already have heart disease. Also, if you have atherosclerosis, your blood flow may be limited, which makes it more difficult for your heart to circulate blood when you’re overly hot.

If that wasn’t bad enough, some medications used to treat heart disease, like diuretics and beta-blockers, remove fluid from the body, increasing your risk of dehydration in extreme heat. Other drugs may interfere with heat regulation by blocking sweating, slowing the heartbeat or causing photosensitivity, a negative skin reaction to sunlight.

Migraine

Did you know heat makes you more susceptible to headaches? According to a Harvard study, your chances of a headache increase by 8 percent with every 9-degree increase in temperature.

Migraine is the most common type of headache that occurs during the hot months of summer. Exposure to a hot environment makes the blood vessels in your head expand, which can lead to the throbbing pain of a migraine.

Dehydration because of excessive sweating can also trigger migraine. Oddly enough, so can overcompensation by drinking too much water. Try to find a happy medium.

Respiratory conditions

Excessive heat can aggravate certain respiratory conditions. Harmful air pollutants tend to build up when the heat and humidity rise and this can exacerbate breathing problems caused by asthma, chronic obstructive pulmonary disease (COPD) and allergies. Pollen also tends to be high in the summer, which is another trigger for respiratory conditions.

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Tips to protect yourself from the heat

The easiest way to avoid hot temperatures is to stay indoors where there’s air conditioning. This is especially important between the hours of 10 a.m. and 2 p.m. when the sun and heat are at their strongest.

If you absolutely have to be outside, stick to shady areas as much as possible and take frequent breaks if you’re being active. And if you don’t have access to air conditioning or a fan, using cold compresses or ice on your forehead and neck, or taking a cool shower or bath, can help lower your body temperature.

You can also eat foods that help your body produce the nitric oxide it needs to increase blood flow to the skin to help you cool faster. Beets or beetroot juice is an excellent choice.

If you suffer from arthritis or an autoimmune disease, light activity like walking is important for managing your symptoms. But that can be difficult to manage when the mercury rises. Try to time your outdoor activities for early in the morning or close to sunset, when the temperatures aren’t so extreme.

One of the most important ways you can protect your health in hot weather is to stay hydrated. Drink plenty of water, even if you don’t feel thirsty. And don’t forget about electrolytes. Sweating causes you to lose both water and salt, so it might be a good idea to alternate water with sports drinks like Gatorade. If you enjoy milk, you may like to know it’s an excellent choice for rehydration, beating out sports drinks.

Be sure to limit your intake of alcohol and caffeine, since they’re diuretics and can lead to further dehydration.

Sources:

How the summer heat can affect your health—and ways to stay safe — The Checkup By SingleCare

The Effects of Heat on Your Heart — Tenet Health

5 ways you can get rid of that annoying summer headache — India Today

Managing Arthritis During the Summer — Carolina Arthritis

The post 5 health conditions made worse by summer heat appeared first on Easy Health Options®.

In fact, golf has been proven to be one of the best activities for those with this condition. The low-impact nature of the sport is a huge advantage, but that’s only one of the many benefits of golfing for people with osteoarthritis. 

Let’s explore some of the reasons golf is an amazing sport if you’ve got the condition and why you absolutely should consider taking it up if you haven’t already! 

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How does golf benefit people with osteoarthritis? 

Contrary to what your instinct might tell you, movement is an excellent remedy for all the symptoms associated with osteoarthritis. Your doctor might tell you to do light physical activity, so sports like golf might not cross your mind. 

But the truth is, golfing is one of the best things you can do if you’ve got bone and joint issues and you still want to stay active. Here are some of the reasons you should definitely be considering it. 

Physical Benefits of Golfing 

One of the biggest problems that people with arthritis have is finding a sport that doesn’t cause them more pain than they already have. Golf is perfect — it’s low impact, improves flexibility, and strengthens the muscles. 

Low Impact 

The low-impact nature of golf means that it’s a great sport for those with any kind of joint issues. There’s no harsh impact on the joints with golf — it’s all walking and on soft, shock-absorbing surfaces. 

Even if walking is hard for you, the golf cart is ready and waiting to be used! Even the impact of the golf club hitting the ball is minimal, so there’s no need to worry about hurting your hands, especially if you choose to wear golf gloves. 

Improves Flexibility 

The golf swing is a fluid motion. There’s no jarring or impact, so as long as you get your form right, the movement can actually help to improve your flexibility. 

The more you practice your golf swing, the better your range of motion will become. While this might not help your fingers, it could help to prevent the stiffness from extending to other joints. 

Strengthens Muscles 

While golf isn’t the most muscular of workouts, it definitely offers some muscle-building benefits. If you’re playing on a regular basis, you can expect your muscles to get stronger, although they may not get bigger. 

Stronger muscles can provide extra support for the joints. When your joints are stiff or unstable, having strong muscles can just give you that little bit of structural support you need to keep you moving with confidence. 

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Pain management and relief 

Aside from not contributing to pain and helping you to gain physical strength benefits, golfing also offers some pain relief effects. It might sound counterintuitive, but playing a round of golf can help reduce the ache! Here’s how. 

Increased Circulation 

The movements associated with golf — fluid swings and walking — help to increase circulation throughout the body as your heart rate increases and pumps the blood around the body. That means that blood gets to your extremities faster, bringing oxygen and nutrients to painful joints for healing. 

Endorphin Release 

Along with better blood flow, exercise also stimulates a release of endorphins. Endorphins are “happy chemicals” in the brain, which boost calm, improve mood, and lower pain. Plus, evidence suggests that exercising out in nature can compound these good effects, so golf is a win-win situation! 

Mental health benefits of golfing

Physical health isn’t the only thing that gets a nice boost when you get out on the golf course. Your mental health does too. It’s not unusual for people with osteoarthritis to struggle with their mental health too. 

Being in pain can make it hard to stay positive. You also might find that you struggle with tasks you used to find easy, which can lead to sadness and feeling despondent. Ultimately, you might find that you end up grieving for the things you’ve lost. 

While golf isn’t going to fix everything, the sport can give you a mental health boost. Those endorphins we mentioned can boost your mood and make you feel a whole lot happier, as they take the edge off the pain. 

They also counteract the effects of cortisol, the stress hormone, so you can expect some of your stresses to melt away when you’re on the course. It’s the perfect place to be mindful and change your frame of mind, so you can find creative solutions to things that may be stressing you out. 

It’s also ideal for those who may be grieving the loss of their ability to play other sports or do other physical activities. Getting onto the course, learning the game, and challenging yourself without aggravating your joints is a joyful feeling when you’ve been struggling with osteoarthritis. 

Social benefits of golf

Let’s not forget about the social benefits. It can be hard for people with osteoarthritis to socialize because they may not be able to take part in some of the same activities their friends or family enjoy. This can lead to feeling guilty that plans must revolve around you or simply worrying about being the reason others might miss out on the fun. 

The golf course is an excellent place to meet people who could become regular golfing buddies! Or, you can invite your friends or family members to join you for a round, making it as much a social experience as it is a sporty one. 

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Need proof of golf’s benefits for osteoarthritis?

Osteoarthritis doesn’t have to hold you back from living a fun-filled, active life. Yes, you may have to make some changes to your lifestyle, but you can still enjoy sports and the outdoors and stay healthy at the same time. 

In fact, a research team including academics from Australia and the UK found that golfers with osteoarthritis experience less psychological distress and better health in general compared to most folks.

According to lecturer and occupational therapist, Dr. Brad Stenner, “Our research has highlighted the important role that golf has in building friendships, contributing to community and bringing a sense of belonging, all of which are known to contribute to mental health and wellbeing.”

Of course, staying active and exercising regularly is one of the most important aspects of managing osteoarthritis.

“Lower impact activity such as golf can assist in maintaining activity whereas higher impact activities such as running, jogging and gym may place significant stress on the joints, contributing to increased symptoms and pain,” says Dr. Stenner.

If you’re looking for a way to get the joints moving, blood flowing and the endorphins rolling, and have some fun without pain, try golf! 

Source:

Osteoarthritis sufferers swing their way to better health — EurekaAlert

The post Got osteoarthritis? Why you should be golfing appeared first on Easy Health Options®.

Yet, to add insult to injury, rheumatoid arthritis also puts you at higher risk for heart and blood vessel disease and death.

In fact, people with rheumatoid arthritis are 60 percent more likely to die from a heart problem than those without the often debilitating condition.

Why?

Well, unfortunately, it’s been found that patients with rheumatoid arthritis can have high levels of an amino acid known as homocysteine in their blood.

And, scientific studies have proven that high homocysteine levels are linked to a high risk of cardiovascular disease.

While this may seem like an unwinnable battle, it’s not…

Researchers in Texas discovered why homocysteine levels can go up when you have rheumatoid arthritis — and identified a natural solution to help…

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Overcoming homocysteine imbalance

The study, conducted by experts at the University of Texas Health Science Center at Houston, followed 683 patients with rheumatoid arthritis over 17 years, measuring their folate levels.

Folate is a B vitamin that is essential in the creation of new cells and has a known homocysteine-lowering effect. Because of this, the researchers theorized that it could be behind the connection between rheumatoid arthritis and heart disease.

And, they were right!

The team found that patients with the lowest levels of folate (below 4.3 nanograms per milliliter) had a 50 percent higher risk of dying from heart or blood vessel disease than patients with higher folate levels.

The researchers say these results shed light on why having rheumatoid arthritis makes you more susceptible to heart and vascular disease and cardiovascular death.

“Our study is the first to show an association between serum folate and increased cardiovascular mortality in patients with rheumatoid arthritis,” said Kalyani Sonawane, Ph.D., an assistant professor at UT Health School of Public Health and the lead author. “It’s particularly important for patients taking disease-modifying anti-rheumatic drugs to understand this increased risk.”

Why is it more critical that you pay attention to your folate levels if you’re taking anti-rheumatic drugs?

Well, the team says that increasing homocysteine levels may be caused by those medications since drugs like methotrexate deplete folate levels.

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Upping your folate for heart protection

If you have rheumatoid arthritis, especially if you take disease-modifying drugs, you must increase your folate levels to protect your heart and blood vessels.

You can find folic acid in numerous foods, including:

• Eggs
• Broccoli
• Citrus fruits
• Leafy greens

However, the researchers say that people with rheumatoid arthritis shouldn’t rely on folate-rich foods alone, since many parts of the average American diet also raise homocysteine levels, such as red meat and coffee.

Their advice?

In addition to lowering your intake of these homocysteine-linked foods and eating plenty of fruits and veggies, you should take a daily folic acid supplement for increased protection.

So, don’t let rheumatoid arthritis steal your heart health as well as your joint health. Start adding folate to your diet today.

Sources:

1. Adequate folate levels linked to lower cardiovascular mortality risk in RA patients — EurekAlert

The post The vitamin that protects your heart if you’re living with rheumatoid arthritis appeared first on Easy Health Options®.

It stands to reason that too much weight could put undue stress on your joints.

The Arthritis Foundation reports that being overweight causes nearly one-fourth of all diagnosed cases of arthritis.

And if you’re obese, you’re 60 percent more likely to end up with arthritis compared to someone with a lower body weight.

But that’s not the whole story.

What happens inside the joints of obese people to cause arthritis reads something like a spy novel…

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Obesity turns normal synovial cells rogue to degrade joints

Previous research has shown that fat tissue that has been metabolically altered by obesity releases proteins called cytokines which are known to promote inflammation around the body, including in the joints.

But a new study has found that, in someone who is obese, there’s a “stealth operation” going on that doesn’t just destroy joints, but actually “recodes” normal cells crucial to joint health and turns them into “enemy” inflammation-producing machines.

According to Dr Susanne Wijesinghe from the Institute of Inflammation and Ageing at the University of Birmingham, “Obesity is creating an environment in the body, which is negatively affecting cells called synovial fibroblasts, which are stem cells involved in regulating the lubricating fluid [synovial fluid] of the joints. The effect is that these cells get recoded into those that promote inflammation within the fluid around the joints.

“Then, like bad apples in a barrel, they begin to affect the whole joint, increasing secretion of chemicals such as CHI3L1 which degrade the joint and increase the progression of osteoarthritis.”

She and a team of researchers used biopsy information from both weight-bearing joints, like the hips, and non-weight-bearing joints, in the hands, from sixteen patients who had a BMI over 30 (which made them clinically obese), to confirm that weight alone did not account for the molecular changes seen in the joints.

Zoe Chivers, the Director of Services at Versus Arthritis, the UK charity that funded this study, summed it up this way, “The research reveals that obesity can lead to a change in the cells in the joint lining to make them more inflammatory and that these changes occur not only in load bearing joints such as the knee and hips but also in non-load bearing joints such as the hand.”

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Overweight and in pain — what to do

Hopefully more will come from this research to help improve treatments for arthritis. And even better, the researchers wonder if they treat osteoarthritis patients with obesity as a clinical sub-group, could they also see whether specific therapies that address the metabolic element driving osteoarthritis can halt their underlying risk.

But until they know more about how managing weight might impact the progression of arthritis, there are many good health-related reasons to give it a try. And the pain of arthritis is certainly an incentive. Still, that doesn’t mean it’s easy.

There are so many diets to choose from, that alone can be confusing. But a couple of years ago, a study determined that the Mediterranean diet may be the easiest for people to stick to — and that’s a recipe for weight loss success.

The Mediterranean diet also promotes healthy oils, especially omega-3s from fatty fish, and there are two very relevant ways they can help…

• The University of Surrey looked at previous research on the connection between diet and osteoarthritis. Based on 68 studies, they confirmed that fish oil reduced inflammation and decreased pain in people with osteoarthritis. Just one gram of fish oil per day can do the trick.
• Research published in the Journal of International Society of Sports Nutrition, found that six weeks of supplementing fish oil significantly increased lean mass and decreased fat mass in a group of 44 men and women.

Sources:

Obesity turning arthritic joint cells into pro-inflammation ‘bad apples’ — Science Daily

Obesity defined molecular endotypes in the synovium of patients with osteoarthritis provides a rationale for therapeutic targeting of fibroblast subsets — Clinical and Translational Medicine

The post Obesity and arthritis: The real reason behind the pain and progression appeared first on Easy Health Options®.

So, what can you do to find relief?

The bad news is that modern medicine has no quick fix for osteoarthritis. It’s considered a relatively normal part of aging, and most people are told to pop some painkillers and deal with it. In severe cases, your doctor may recommend cortisone shots or surgery, but both of those come with big risks. Other than that, there’s not much your doctor can do for you.

That’s why it’s incredibly common for people with osteoarthritis to try natural treatments that not only relieve arthritis pain but stop arthritis from progressing. And one of the most promising natural arthritis treatments around is a superstar antioxidant you’ve probably already heard of — resveratrol.

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Resveratrol switches on a critical gene for osteoarthritis prevention

A 2019 research review from Central South University in China found that resveratrol can switch on a gene that may stop the progression of osteoarthritis.

The gene they studied is called sirtuin 1 (SIRT 1). It’s considered a longevity gene and it’s linked to a variety of age-related diseases, including osteoarthritis. SIRT 1 is present in cartilage cells. But factors that drive the development of osteoarthritis, like oxidative stress, nutritional stress and mechanical stress, inhibit SIRT 1’s expression.

In people with osteoarthritis, the level of SIRT 1 is directly connected to the severity of their disease. People with severely degenerated cartilage have less expression of this gene. And having less SIRT 1 leads to even more degeneration. It’s a vicious cycle. But resveratrol may be able to get that SIRT 1 flowing again…

Resveratrol is a proven SIRT 1 activator, which means it can increase the amount of SIRT 1 in cartilage cells. In fact, the more resveratrol you take (up to concentrations of 25 and/or 50 µM), the more SIRT 1 expresses in these cells.

Studies show that in mice with osteoarthritis, resveratrol is successfully able to slow the progression of the disease. And studies in people with osteoarthritis show resveratrol reduces pain, lowers inflammation biomarkers, improves function and decreases symptoms overall.

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How to supplement resveratrol

Now that you know resveratrol offers serious osteoarthritis support, you may be wondering how much you couldd take. In one of the studies included in the research review, people with mild-to-moderate knee arthritis took 500 mg of resveratrol per day, and it helped them quite a bit without triggering any side effects.

If you have more severe arthritis, you may need a higher dose. Research shows resveratrol is relatively safe and well-tolerated in doses up to 5 g per day. Although, if you have other health issues (particularly liver issues), you may better tolerate less. Your best bet is to partner with a trusted natural health practitioner who can help you figure out the right dosage for your specific health situation.

Sources:

1. The role of sirtuin 1 and its activator, resveratrol in osteoarthritis — Bioscience Reports.
2. Osteoarthritis — Mayo Clinic.
3. Sirt1 regulates apoptosis and extracellular matrix degradation in resveratrol‑treated osteoarthritis chondrocytes via the Wnt/β‑catenin signaling pathways — Experimental and Therapeutic Medicine.
4. Resveratrol: A Double-Edged Sword in Health Benefits — Biomedicines.

The post The superstar antioxidant that stops osteoarthritis in its tracks appeared first on Easy Health Options®.

Even though it’s painful, it’s not always something that’s taken very seriously… probably because gout brings to mind images of a red, swollen and painful big toe.

How much trouble could that cause?

Apparently, a lot…

Odds are if you’re troubled with gout and experience a flare-up, the connection is so strong, a countdown to when you might suffer a stroke or heart attack signals an event within months…

What causes gout

Gout is a form of arthritis, and though it usually starts in the big toe, it may move up and affect other joints.

Gout is caused by high levels of uric acid, a chemical that’s produced by the breakdown of tissues in the body.

The reason it first shows up in the big toe is that digits furthest from the heart, like a toe, tend to have poor circulation. The uric acid in the bloodstream tends to build up and form crystals in these joints where the circulation isn’t as strong as in other areas nearer to the heart.

These crystals cause severe inflammation that results in joint pain, swelling, redness and tenderness that can last for one to two weeks. These episodes are called gout flares and can often recur.

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In addition, gout can leave people open to cardiovascular issues. Previous studies have found that high levels of uric acid can increase the risk of coronary artery disease and heart-associated death. Some research has also theorized that the inflammation associated with gout could be connected with cardiovascular problems like heart failure, heart attack and stroke.

Given that the nature of gout is to “flare up,” researchers in the U.K. decided to investigate whether there was a temporary increase in the risk of experiencing a dangerous heart-related event after a gout flare.

Not only have they made that connection, but they have managed to identify a specific window of time when this risk spikes….

Cardio risks increase within months of a gout flare

In a recent study, the researchers used anonymized data from 62,574 patients with gout treated in the U.K.’s National Health Service. Of these patients, 10,475 had a heart attack or stroke after their gout diagnosis, while others of similar age, sex and duration of gout, did not experience such events.

Researchers then evaluated the connection between heart attacks or strokes and recent gout flares and adjusted these results for factors like comorbidities, socioeconomic deprivation, lifestyle factors and prescribed medications, among other things.

According to their findings, gout patients who suffered a heart attack or stroke were twice as likely to have had a gout flare in the 60 days prior to the event, and one and a half times more likely to have a gout flare in the 61 to 120 days preceding the event.

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Even more sobering, gout patients who died from a heart attack or stroke had over four times the odds of having experienced a gout flare in the preceding 60 days and over twice the chances of gout flare in the prior 61 to 120 days.

“The results show that among patients with gout, patients who experienced a heart attack or stroke had significantly increased odds of a gout flare during the preceding 120 days compared with patients who did not experience such events,” says Dr. Abhishek Abhishek, a professor at the University of Nottingham and lead author on the study. “These findings suggest that gout flares are associated with a transient increase in cardiovascular events following flares.”

When excluding people with pre-existing heart disease or stroke before their gout diagnosis, the increased odds and rates persisted. These odds and rates also were unaffected when considering shorter exposure periods, such as 0-15 and 16-30 days before heart attack or stroke.

Ways to manage gout

Abhishek advises that people with recurrent gout flares be considered for long-term treatment with substances that lower urate levels, like allopurinol. “Patients should also be considered for concurrent treatment with anti-inflammatory medicines such as colchicine for the first few months because urate-lowering treatments may trigger gout flares in the short term,” he adds.

Abhishek also recommends people with gout be encouraged to adopt a healthy lifestyle and receive appropriate treatment for conditions such as high blood pressure, high cholesterol, obesity and diabetes. Doing so will help minimize their background risk of heart attack and stroke, he notes.

If you suffer from gout flares, you may have been warned to lay off certain foods and drinks, including red meat, seafood, alcohol and sugary sodas that can raise uric acid levels.

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Conversely, some foods can help…

For instance, eating a small handful of almonds every day can help lower uric acid levels as well as reduce your risk of heart attack and stroke. Cherries and coffee also have been associated with a reduction in gout attacks, as has vitamin C.

But instead of “cherry” picking remedies, one big diet change has been found to hold significant benefits for gout victims…

In one study, researchers watched as the DASH diet lowered blood uric acid levels by as much as 1.3 milligrams per deciliter. Just as a point of reference, the current go-to gout medication, allopurinol, lowers blood uric acid levels by about 2 milligrams per deciliter.

The effects of the DASH diet were most dramatic for people with the highest uric acid levels.

Sources:

Flare-ups of gout are linked to heart attack and stroke, says new study — University of Nottingham

Association Between Gout Flare and Subsequent Cardiovascular Events Among Patients With Gout — JAMA

What Is Gout? — JAMA Patient Page

Gout diet: What’s allowed, what’s not — Mayo Clinic

5 tips for Avoiding a Gout Flare-up — allcarefootdoc.com

The post How a gout flare-up signals a countdown to stroke appeared first on Easy Health Options®.

The protective cartilage that cushions the joints wears down and the pain we feel is bone-on-bone friction.

The pain, stiffness and loss of flexibility that comes with knee osteoarthritis affect more than 14 million Americans, many of whom seek help for the pain from their well-meaning physicians.

When the pills don’t help, many turn to knee injections intended to help build back that cushion, or so their doctors may believe.

Since the 1970s, hyaluronic acid has been one of those injectables.

But a large-scale data review has found that not only are these injections no more helpful than a placebo, they could be downright dangerous…

Injections are virtually useless and dangerous

Bruno da Costa is a physical therapist who has been following the research on hyaluronic acid injections (also known as viscosupplementation) for knee osteoarthritis for more than a decade.

And he’s wondering why their use is so widespread.

In 2012, da Costa and a team of researchers published a comprehensive review of research that brought to light just how ineffective the injections were.

Yet even after those results were made known, the rate of patient trials with hyaluronic acid injections doubled in the years following, raising ethical concerns.

According to da Costa, “we have enough trials already to come to a conclusion. We don’t need more.”

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For this reason, he was compelled to conduct an updated, even wider-reaching systemic review of hyaluronic acid studies, published recently in The BMJ.

He and his team dived into 169 studies involving 21,163 participants. Then, narrowing their focus, they analyzed a few dozen placebo-controlled trials, with over 6000 patients, for reported changes in pain intensity, function levels and the risk of adverse events.

Not only were his previous assertions validated — that hyaluronic acid injections offered little to no benefit — but they were also found to increase the risk for serious side effects, including…

• Increased risk of gastrointestinal inflammation and infections;
• Cardiovascular problems;
• Blurred vision;
• And dizziness, to name a few.

The authors of some of those studies in the review dismissed the side effects as unrelated to the injections. But it’s hard to argue with facts like this one…

In 2018, more than a quarter of Medicare payments for viscosupplementation were not for the procedure itself, but for treating resulting joint infections following the procedures.

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How can you safely help your aching knees?

For every study like Professor da Costa’s, there are several that are less objective. They are the studies sponsored by the medical industry itself.

And they help fill pockets…a 2016 study of patients with knee osteoarthritis who were treated with hyaluronic acid showed that, on average, they received 3.6 injections at an average cost of $300 per injection.

But now that it’s obvious they don’t help and cause harm, what can you do? A few things…

One is to call on the power of natural pain relievers.

Garlic is a powerful anti-inflammatory agent, found to be surprisingly effective for osteoarthritis knee pain. And no, you don’t need to rub garlic on your knees or eat raw garlic. These days odor-controlled garlic supplements are readily available.

Another good one is vitamin D, that’s been shown in research to affect the body’s inflammation response in a way that lowers the sensation of pain, without the heart attack risk of NSAIDs.

Research into natural remedies, like vitamin D or garlic, is less likely to help fill anyone’s pockets since you can fill your pantry with dietary sources. In fact, if you’re a fan of smoothies, try this 6-ingredient drink that squashed joint pain.

The other thing you can do is what the Arthritis Foundation advises…

They say resting your achy joints isn’t doing them any good. The solution is to get up and go.

In fact, that may be the best way to avoid knee pain, according to science.

They recommend some form of cardio five days a week (even brisk walking counts — and may help you avoid knee replacement surgery) and resistance training twice a week.

A surprising tip I read about a few years ago is to squat once a day. It helps lubricate your knees. Give it a try!

Sources:

Common injections don’t help knee osteoarthritis more than placebo, large data review finds — Stat

Viscosupplementation for knee osteoarthritis: systematic review and meta-analysis — The BMJ

Viscosupplementation for Osteoarthritis of the Knee — Annals of Internal Medicine

Researching collagen to help his achy knees, a statistician explores the painfully weak evidence — Stat News

The post Thinking about injections for knee pain? Read this first appeared first on Easy Health Options®.

The crippling disease leaves you not only with pain, tenderness and swelling of your joints but also with whole-body exhaustion.

Fortunately, there are natural supplements that you can take to not only improve your symptoms but also your general health and even combat some of the side effects of those medications your doctor prescribes.

Here are the eight most important you should know about.

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#1 — Vitamin B12

Fatigue is one of the most common symptoms of rheumatoid and if you’ve been living with the disease, I’m sure you’ve experienced it. In fact, for many people with RA, it can be hard to even get out of bed in the morning.

That’s where vitamin B12 comes in as it can be helpful for boosting energy. You can take a B12 supplement that dissolves under your tongue or even get B12 shots to help further.

#2 — Ginger

It’s no secret that rheumatoid arthritis is an inflammatory disease, as you can see every time you look at your swollen joints. This makes ginger the perfect supplement for RA sufferers.

That’s because ginger is a known anti-inflammatory with effects similar to those non-steroidal anti-inflammatories or NSAIDs which is why studies have shown that ginger can reduce inflammation in people with RA.

And, to top it off, ginger is also helpful for curbing nausea and other stomach problems, common side effects of those RA medications.

#3 — Cat’s Claw

Another anti-inflammatory, cat’s claw is another supplement you should consider to help with your RA symptoms. You see, cat’s claw works on the same target as those biologic drugs prescribed for RA like Humira and Enbrel do (known as the tumor necrosis factor).

In fact, one study showed that in people with RA the supplement reduced joint swelling and pain by more than 50 percent compared to a placebo.

Just be sure to pick a brand of cat’s claw without any tetra-cyclic oxindole (TCO) alkaloids.

#4 — Krill Oil

The omega-3 fatty acids in krill oil are powerful anti-inflammatories. A study examined how krill oil helps reduce the symptoms of rheumatoid arthritis. People who took 300 milligrams of krill oil each day for 30 days saw an improvement in symptom reduction and used less rescue medication. Some studies have also shown krill to be more bioavailable or easier for the body to absorb.

#5 — Iron

Anemia (when your blood doesn’t have enough hemoglobin or red blood cells) is a common problem for people suffering from RA and can be caused by a lack of iron. This anemia can worsen the fatigue you’re already living with thanks to the RA and make your life more difficult. You can use iron supplements to overcome this anemia and feel better.

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#6 — Turmeric

Another supplement that falls into the anti-inflammatory category is turmeric. Its active component, known as curcumin, can reduce joint swelling and has been shown to help people with both osteoarthritis and RA.

#7 — Folic Acid

If you take methotrexate for your RA, you should be taking folic acid. It’s been proven to help manage the side effects that come with methotrexate use, especially GI problems and mouth ulcers. And, it can even help protect your liver from the toxicity caused by the medication.

#8 — Probiotics

Another supplement that can help with the GI side effects of RA meds is probiotics. You see, you have trillions of bacteria living in your gut. But, certain medications can throw off the balance between the good and the bad bugs. Taking probiotics can help restore balance and relieve your GI symptoms. You can also find probiotics in food and drinks like kefir, yogurt, sauerkraut, kimchi and kombucha.

Bonus Supplement — Vitamin D3

In a study on vitamin D and RA, researchers concluded, “It appears that vitamin D deficiency is highly prevalent in patients with RA, and that vitamin D deficiency may be linked to disease severity in RA. As vitamin D deficiency has been linked to diffuse musculoskeletal pain, these results have therapeutic implications. Vitamin D supplementation may be needed both for the prevention of osteoporosis as well as for pain relief in patients with RA.”

Living with RA can get a little easier when you use the eight supplements above to naturally reduce inflammation and swelling, relieve the pain, improve your overall health and combat the side effects of those prescription rheumatoid drugs.

Sources:

Ginger — Arthritis Foundation

Cat’s Claw — Arthritis Foundation

Fish Oil — Arthritis Foundation

The Promise of Probiotics for Arthritis — Arthritis Foundation

Arthritis Medication Side Effects — Arthritis Foundation

Cat’s Claw Relieves Joint Pain from Rheumatoid Arthritis – Director’s Choice — National Health Research Institute

Herbal anti-inflammatories (Part 1) — RheumatoidArthritis.net

B vitamins and folic acid — RheumatoidArthritis.net

Zingiber officinale: A Potential Plant against Rheumatoid Arthritis — Arthritis

[Anemia in patients with rheumatoid arthritis] — Zeitschrift Fur Rheumatologie

Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials — Journal of Medicinal Food

The post 8 great supplements for calming rheumatoid arthritis appeared first on Easy Health Options®.

Obesity has long been considered a major underlying cause of osteoarthritis at any age. It was believed that extra weight on hips, knees and back joints caused strain and damage.

Recently, though, researchers have questioned whether added weight was the only factor that linked obesity with osteoarthritis (OA). Their findings have given us hope for new and better osteoarthritis treatments…

It’s not just about losing weight

The findings of a new study by scientists at the Shriners Hospital for Children in St. Louis suggest that the damaging effects of obesity on the joints are not due to body weight, but to biochemical signals released by fat cells.

“We’ve shown … that it’s not overloading of the joints that is responsible for osteoarthritis but, more likely, a factor given off by fat cells that makes cartilage susceptible to degeneration,” says Dr. Farshid Guilak, director of the St. Louis Shriners Hospital Research Center.

A team of postdoctoral fellows under Dr.Guilak’s supervision ran an experiment with a unique type of mouse that has no fat cells anywhere in their bodies.

When these mice were fed an extremely high-fat diet, they did not develop osteoarthritis in any of their joints. Even mice with knee injuries that made them more susceptible did not develop OA.

However, when researchers implanted a tiny piece of fat under the skin of these mice, so small that it had no effect on their body weight, the mice became susceptible to OA.

This showed researchers that it is not weight gain alone that is playing a role in cartilage degeneration, but something about the fat itself, even if it is located far from the joint.

“This study demonstrates that factors outside of the knee joint can affect cartilage health, which opens the door for a wide range of new osteoarthritis treatment targets we can investigate,” says lead investigator Dr. Kelsey Collins.

“Once we identify the factors given off by fat cells that are responsible for these effects on the joint, we hope to develop new drugs to target them.”

These findings are backed by an earlier Australian study, which pointed out that a combination of increased force on the joints and metabolic factors must be responsible for osteoarthritis since non-weight bearing joints (hands, feet) are also commonly affected.

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What you can do NOW to combat osteoarthritis

Referring to possible new treatments based on this research, Dr. Collins says, “Something like this could take years to develop, but we’re excited about its prospects for reducing joint damage, as well as many of the other unhealthy effects of obesity.”

So, what can you do in the meantime to keep from being disabled by OA?

Dr. Guilak says that, for now, a healthy diet and weight loss are the first lines of prevention for OA. Make sure to include foods that can help you get more of these nutrients shown to keep some of the worst symptoms at bay…

Foods rich in omega-3 fatty acids, including fatty fish, walnuts and flaxseed, should top your list. Other options are fish or krill oil supplements. A review of 68 studies concluded the fish oil reduces the inflammation and pain associated with OA.

But, because both oxidative stress (affecting cartilage) and inflammation play a role in the pathogenesis of OA, krill oil may have the upper hand. In addition to omega-3s, it provides the powerful antioxidant astaxanthin — something fish oil does not.

Krill oil was found to reduce inflammation by 30 percent in 30 days versus a 25 percent increase in trial participants receiving a placebo.

Increasing omega-3s may also help decrease the “fat factor” the Shriners’ researchers found to be involved in osteoarthritis. In separate research, it was found that omega-3 intake in obese people reduces belly fat by actually shrinking the size of individual fat cells.

Dark leafy greens, along with broccoli and broccoli sprouts, are rich in sulforaphane, an organic compound that strengthens bones, prevents inflammation and fights obesity, as well as vitamin D and vitamin K — both of which improve calcium use in the body.

Green tea. Polyphenols and antioxidants may reduce inflammation and slow the rate of cartilage damage.

Vitamin C-rich foods or supplements. A 2011 study at the University of South Florida reported that people who took vitamin C supplements were 11 percent less likely to develop osteoarthritis than those who took no supplements.

Foods to avoid because they increase or stimulate inflammation include:

• Saturated fat — thing red meat or pizza. Previous research has tied anima fat to OA.
• Sugar, especially added sugars, in sodas and juices are the worst.
• Refined carbohydrates: white bread, white rice and junk foods, like potato chips. These foods fuel advanced glycation end products (AGES).

Most importantly, stay active. Joints that keep moving stay healthier longer.

Sources:

Shriners Hospitals for Children study reveals new link to arthritis — Eureka Alert

Adipose tissue is a critical regulator of osteoarthritis — Proceedings of the National Academy of Sciences

Obesity & osteoarthritis — Indian Journal of Medical Research

Krill oil versus placebo in the treatment of knee osteoarthritis: protocol for a randomised controlled trial — Biomedcentral.com

The post The real ‘fat factor’ driving osteoarthritis appeared first on Easy Health Options®.

Taking daily NSAIDs to manage the inflammation that comes with RA can cause heartburn, belching and bleeding of the stomach lining. While steroids relieve symptoms quickly, they can damage bone health and cause high blood pressure, weight gain and high blood sugar. And methotrexate can cause nausea, headaches, fatigue and brain fog, as well as liver damage.

This is why many RA patients may seek alternative ways to manage their symptoms. For instance, fish oil has been proven in studies to improve RA symptoms. Now, researchers have found a way to make fish oil even more effective in relieving the symptoms of RA…

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Take fish oil with cranberry juice

A study has discovered that drinking cranberry juice with fish oil supplements can boost fish oil’s beneficial effects in people with RA by decreasing disease activity and inflammatory biomarkers. Both fish oil and cranberry juice have been studied separately in RA patients, but this is the first study to have combined them.

In the study, 62 patients with RA were either given their typical diet, their diet with 3 g of fish oil omega-3 fatty acids, or their diet with 3 g of fish oil and 500 ml of reduced-energy cranberry juice. Results were then analyzed using the disease activity score-28 for RA with C-reactive protein. This disease activity score is calculated based on assessments of swelling and/or tenderness in 28 joints, an inflammatory mediator known as erythrocyte sedimentation rate, and patients’ overall assessment of their health on a visual analog scale.

According to the results, the group receiving both fish oil and cranberry juice showed a reduction in disease activity score and lower levels of several inflammatory markers, including C-reactive protein, erythrocyte sedimentation rate, adiponectin, and interleukin-6. The group receiving fish oil alone also showed a lower disease activity score, but a reduction only in adiponectin levels.

The omega-3 fatty acids in fish oil have been known to have an impact on several diseases, including RA. They act as precursors to lipid mediators of inflammation and may moderate the autoimmune inflammatory response. Studies have determined omega-3s can improve or prevent experimental arthritis and that they could also decrease disease activity in RA.

Like fish oil, cranberry juice has been studied on its own in patients with RA. In one study, 41 women with RA who consumed low-calorie cranberry juice for 90 days showed a decrease in disease activity score and anti-CCP titres, another measurement of arthritis disease activity.

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Healthy ways to get fish and cranberry

Fish and cranberry juice may sound like an unappetizing combination, but if you take your fish oil in the form of supplements, it may be more palatable. Look for krill oil supplements, which are among the healthiest and lowest in pollutants.

As for the cranberry, keep in mind that there’s a difference between cranberry juice and cranberry juice cocktail, which is diluted and contains a lot of added sugar. Straight cranberry juice is tough to drink on its own because it’s so tart, but it’s the best way to get the health benefits of cranberry. Try mixing it with a bit of orange, apple or grape juice to sweeten it. Or, if you prefer, you can take cranberry in supplement form.

If you don’t mind having cranberry juice with your fish, make sure you’re eating the right kind of fish at least twice a week for the best results. Good choices include wild-caught Alaskan salmon and Pacific sardines, farmed rainbow trout, Arctic char and Atlantic mackerel. Try to avoid fish that’s high in mercury like bluefin tuna, farmed Atlantic salmon, mahi-mahi and halibut.

Sources:

1. Beneficial effects of fish oil and cranberry juice on disease activity and inflammatory biomarkers in people with rheumatoid arthritis — Nutrition

2. Cranberry juice decreases disease activity in women with rheumatoid arthritis — Nutrition

3. The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis — Mediterranean Journal of Rheumatology

4. 8 Rheumatoid Arthritis Medication Side Effects — Everyday Health

5. The Right Food For Real Rheumatoid Arthritis Relief — Easy Health Options

The post The juice/supplement combo that eases rheumatoid arthritis symptoms appeared first on Easy Health Options®.

Of course, muscle aches and pains will happen, even if the extent of your activity is gardening, walking, dancing or playing. When they do, NSAIDs like Motrin or Advil are what many people reach for. But NSAIDs come with some concerns.

That’s one reason I’m happy to tell you about a natural compound with none of those side effects, one you can find in your spice cabinet that can help prevent the sore muscles and inflammation that often comes with any kind of physical exertion.

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Research proves curcumin reduces muscle damage

In a study published just over a year ago, researchers from the Department of Kinesiology at Mississippi State University showed that supplementing with curcumin, the active compound found in the turmeric root, reduced muscle damage, muscle soreness and inflammation following exercise.

For a period of 28 days, 19 men were given either curcumin or a placebo and asked to perform strenuous exercise.

Blood samples were tested for various markers of inflammation and oxidative stress, including the enzyme creatine kinase (CK). High CK levels in muscle tissue indicate that some sort of muscle damage has occurred.

Those who took the curcumin supplement had lower CK levels (199.62 units per liter) compared to the placebo group (287.03 units per liter) and experienced less muscle soreness.

These results were not unique. Two earlier studies had already shown that curcumin reduced muscle pain and soreness following unaccustomed exercise.

This is good news, indeed, for those of us who haven’t been exercising regularly but are trying our best to get there.

More evidence that curcumin helps sore muscles

Another study demonstrated that supplementing with curcumin helped reduce delayed onset muscle soreness (DOMS).

As opposed to acute muscle soreness, which happens during or right after exercising, DOMS shows up a day or two later and is quite a bit more troublesome.

It can involve tender, swollen muscles, as well as muscle stiffness and loss of strength.

In this study, researchers in New Zealand asked 17 healthy, active men to perform a series of single-leg presses on a leg-press machine — an exercise they would not normally do.

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Before and after the exercise, they gave the men either a curcumin supplement or a placebo and assessed them on measures of muscle pain, tenderness, swelling and jump performance, as well as doing blood tests before and after exercise, looking for markers of inflammation.

Pain was significantly less in the curcumin group, as were markers of inflammation and muscle damage.

Just a year earlier, when male volunteers received either a placebo or a curcumin supplement for four days (two days before a downhill running test and one day after), those in the curcumin group reported less lower leg pain.

And the benefits could also be seen… when MRIs were done, significantly fewer of those who had taken curcumin had any evidence of muscle injury.

On its own, curcumin is not easily absorbed by our bodies. It’s best to look for a supplement that also has piperine (black pepper extract) which has been shown to increase curcumin’s absorption by 2,000 percent.

Sources:

1. Reduction of delayed onset muscle soreness by a novel curcumin delivery system (Meriva®): a randomised, placebo-controlled trial — Journal of the International Society of Sports Nutrition
2. Curcumin supplementation likely attenuates delayed onset muscle soreness (DOMS) — European Journal of Applied Physiology
3. Effect of Curcumin Supplementation on Exercise-Induced Oxidative Stress, Inflammation, Muscle Damage and Muscle Soreness — Journal of Dietary Supplements
4. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers — Planta Med

The post How curcumin prevents muscle damage and soreness appeared first on Easy Health Options®.

In severe osteoarthritis, the cartilage at the ends of bones has broken down, and a person is left with bone-on-bone friction every time they move the affected joint. Needless to say, a joint with no cartilage is extremely tender and painful.

Hand, spine, knee and hip joints are most commonly affected by OA. Joints become swollen and deformed, inflamed, and stiff. As things get worse, a joint may either lock up or give out without warning, causing falls and injury.

Besides the knee, the hip joint is most commonly affected by osteoarthritis. No surprise, then, that those are the two joints you hear about most in connection with joint replacement surgery.

Treatments are available that ease the pain of OA, including cortisone injections. But recent research has revealed that these steroid injections are more dangerous than we’ve been led to believe.

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Steroid injections lead to joint replacements

A study at Boston University School of Medicine identified some serious complications of corticosteroid injections to joints affected by OA, particularly when the disease has reached a more serious stage.

The researchers, led by Dr. Ali Guermazi, conducted a search of patients they had injected in the knees and hips during 2018.

They found that eight percent had complications, with ten percent in the hips and four percent in the knees. These complications included stress fractures, progressive osteoarthritis or even the collapse of joints.

In other words, the injections could speed up the disintegration of an already compromised joint, leaving no option but to have a total knee or hip replacement.

“We’ve been telling patients that even if these injections don’t relieve your pain, they’re not going to hurt you. But now we suspect that this is not necessarily the case,” says Dr. Guermazi.

What’s more, he points out that physicians don’t routinely tell their patients about the possibility of joint collapse or other complications as a result of receiving these injections.

“This information should be part of the consent when you inject patients with intra-articular corticosteroids,” he says.

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This is old news

This isn’t the first time that we’ve heard about steroid injections having unwanted side effects.

Just a few years ago, researchers at the Henry Ford Hospital in Michigan found that epidural steroid injections routinely given for back pain caused postmenopausal women to lose bone density six times faster than normal.

Clearly, this common practice was putting many women at greater risk for fractures of the spine. The risk to women who were already at high risk for osteoporosis was even greater.

How to care for your joints

As with most things, your very best option is to do all you can, naturally and safely, to prevent the need for steroid injections.

Collagen supplements are a great way to strengthen the cartilage in your joints.

Regular physical activity should be a mainstay of your efforts at keeping your joints healthy. It will keep your joints lubricated, improve circulation and strengthen the muscles that support your joints.

Traditional Chinese Medicine has a lot to offer in terms of relieving arthritis pain. Here are some information and resources from Dr. Mark Wiley.

Sources:

1. Cortisone injections for hip and knee pain are more dangerous than was thought — The Telegraph
2. New Evidence: Hip, Knee Steroid Injections More Dangerous Than Thought — Boston University School of Medicine
3. Using Cortisone Shots for Inflammation — Verywell Health
4. Effect of Epidural Steroid Injection on Bone Mineral Density and Markers of Bone Turnover in Postmenopausal Women — Spine

The post Your doctor’s treatment for hip and knee pain may cause more harm appeared first on Easy Health Options®.

After all, our hips are central to just about any physical activity or movement you can name.

Your hips give you the flexibility to sit, stand, run and get in and out of a car. They support your weight and thus stabilize your body.

Without hip mobility, walking can become impossible. Independence is compromised, and physical activity becomes challenging at best.

But it isn’t just a broken hip that can cause these difficulties. Overuse, injury or disease can also cause hip pain that compromises your independence.

Hip pain can also cause debilitating pain in the lower back and knees because your hips simply cannot bear their share of the weight any longer. Limping from hip pain also causes strain on other joints.

If you are living with hip pain, even if it seems minor, it’s good to know the cause. Here are four possible reasons for hip pain, and the signs of each…

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4 reasons for hip pain

Arthritis.  Osteoarthritis is the result of gradual wear and tear of the cartilage lining the hip joint. It’s the most common cause of hip pain in people over 55.

Rheumatoid arthritis and lupus can also affect the hip.

The hip pain of arthritis typically occurs in the groin or outer thigh. It starts slowly, grows worse as you move, but eases when you stop moving. But as the condition progresses, you’ll have pain even when sitting or standing still.

Morning stiffness is another tipoff that your pain could be caused by arthritis.

Bursitis. The bursae are fluid-filled sacs that reduce friction between bones. Bursitis is inflammation of the bursae.

Hip bursitis affects the greater trochanteric bursa, which covers the bony protrusion that juts out from the upper part of the thighbone.

An abnormal gait due to arthritis or even a sprained ankle can cause enough pressure and friction to cause bursitis.

If your pain occurs along the outside of the hip, it is likely bursitis, especially if it is tender when pressed on, and if you have a “catching” sensation when moving the joint.

Meralgia paresthetica. With this condition, the nerve that travels from your spine, through your pelvis and upper thigh is compressed, due to obesity, too-tight clothing or scar tissue from a past surgery. People with diabetes are more likely to develop this condition.

Numbness, tingling or burning pain over the upper outer thigh could be a sign of meralgia paresthetica.

Referred pain.  As mentioned earlier, the hip, lower back, and knees are related because they all bear our weight.

Referred pain is pain felt in one part of the body that originates in another part. Sometimes, hip pain is referred from pain in the lower back or knees.

A  herniated disc in the back, as well as a slipped disc or a compressed nerve in the spine, can cause pain in the hip.

In fact, hip and spine problems often go together. In a 2018 study, nearly 54 percent of older people with chronic lower back pain had at least one hip pain symptom.

If your hip pain is accompanied by a “pins and needles” feeling in the back, buttocks or legs, it’s a good sign you’re dealing with referred pain.

How to care for your hips

Clearly, if you’re still mobile and your hips are healthy, now is the time to protect them from future problems. They can make the difference between independence and dependence, between a pain-free life and a life where pain is the norm.

Get enough physical activity.  At least 150 minutes a week of moderate-intensity aerobic activity (walking, dancing or even housework), or 75 minutes of high-intensity activity like running or fitness classes, is recommended.

Don’t sit all day. It tightens your hip flexors, making your back muscles work overtime to keep you upright. If you work at a desk, schedule times throughout your day when you’ll get up and walk around.

Maintain a healthy weight. Excess weight will put a strain on all your joints, starting with your hips.

Yoga and tai chi. The article Strike a pose for a supple pain-free body offers some yoga poses that promote flexibility and mobility. And Dr. Mark Wiley’s article Drawing the circle: Tai chi exercise for a supple waist, and low back and leg flexibility takes us through a tai chi exercise that can help with lower back and leg flexibility.

Sources:

1. Dealing with Hip Pain — Berkeley Wellness
2. Hip Symptoms, Physical Performance, and Health Status in Older Adults With Chronic Low Back Pain: A Preliminary Investigation — Archives of Physical Medicine and Rehabilitation

The post 4 reasons your hips may hurt and how to help appeared first on Easy Health Options®.

But, there is another type of arthritis that’s a whole different animal, an autoimmune disease that attacks your joints, leaving them painful and swollen and possibly even disfigured and crippled.

Yup, we’re talking about rheumatoid arthritis, a disease that now affects more than 1.5 million Americans and can strike at any age.

Unfortunately, it’s also a disease that is barely understood by the medical community so they don’t know why it starts or how to cure it. Yet, every couple of years a new drug hits the market to combat the symptoms — drugs with increasingly dangerous side effects.

Related: The right food for real rheumatoid arthritis relief

And, now a new study has linked drugs that you’ve probably taken multiple times throughout your life with your risk of developing rheumatoid arthritis.

60 Percent higher risk

A new study from researchers from Keele University and the Quadram Institute has now found a possible link between antibiotic usage is associated and an increased risk of developing rheumatoid arthritis.

Yup, antibiotics – drugs that we’ve all taken for everything from upper respiratory issues to an infected bug bite could cripple your joints.

In fact, the team found that the odds of developing rheumatoid arthritis were 60 percent higher in those exposed to antibiotics than in those not exposed.

And, although 60 percent is ridiculously high, the odds increased with the number of antibiotic treatments, and how recently they were taken. That means that if you’ve taken antibiotics more than once (and who of us hasn’t?) you could be at even higher risk!

They also determined that the type of infection you were given the antibiotic for was important. Upper respiratory tract infections treated with antibiotics were more associated with rheumatoid arthritis cases. Although the analysis also showed that all classes increased antibiotics increased the risk of developing rheumatoid arthritis.

Now, the researchers did point out that although the results showed a major link between antibiotic usage and rheumatoid, they can’t prove it was the antibiotics and not the infection that led to the disease. However, it’s important to note that the links have been seen with other recent studies associating antibiotic usage with an increased risk of other autoimmune conditions, including type 1 diabetes and autoimmune liver disease.

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Why the connection?

Well, according to the researchers, it’s because as well as targeting the bacteria behind infections, antibiotics affect your gut microbiome. This complex ecosystem of microbes helps maintain your own health and plays an important role in modulating your immune system.

And, a number of studies have found that the microbiome in people with rheumatoid arthritis is less diverse.

Dr. Lindsay Hall, Group Leader at the Quadram Institute on the Norwich Research Park, even went so far as to say, “The more we learn about the complexity of the microbiome, and how factors including antibiotics impact these diverse microbial ecosystems, the more insights we have into how this may alter key health outcomes. The challenge now is to unpick the mechanisms that link the microbes to different conditions, including RA, so that we can develop new therapeutics.”

When you put this all together, this could mean that protecting the health of your gut microbiome is the most effective way to prevent RA and keep your joints healthy for life. So, take probiotics, eat plenty of foods with healthy microbes in them such as kimchi, yogurt, and sauerkraut and only take antibiotics when it’s absolutely necessary.

Sources:

1. Arthritis By the Numbers — Arthritis Foundation
2. Antibiotic usage associated with increased risk of rheumatoid arthritis — Medical Xpress

The post Are antibiotics causing rheumatoid arthritis? appeared first on Easy Health Options®.

Regardless of your level of activity, joint pain can affect your performance and your enjoyment. You can tackle this challenge by selecting from a wide variety of oral and topical anti-inflammatory and pain medications, injections, and natural supplements or signing up for physical therapy. You also can choose foods that help reduce joint pain.

Whenever joint pain is mentioned, a number of conditions and situations can cross your mind. Whether its osteoarthritis (the most common form of arthritis, affecting more than 27 million Americans alone), rheumatoid arthritis, bursitis, gout, strains, sprains, or injuries related to overuse or exercise, one thing is certain: joint pain is extremely common. A national survey found that knee pain is the most common type of joint pain, followed by shoulder and hip pain.

I’m not saying that eating certain foods will completely eliminate your joint pain. However, by choosing foods that can reduce pain and discomfort in your joints and avoiding those that promote inflammation, you could go a long way toward improving your quality of life and your ability to participate in the activities you enjoy the most.

The post 7 foods that reduce joint pain appeared first on Easy Health Options®.

In fact, according to The Journal of Bone & Joint Surgery by 2030, the number of knee replacement revisions is expected to be 600 percent higher than it was less than 15 years ago. And, over one million Americans opt for a knee or hip replacement each year.

That means since the majority of joint replacement surgeries occur in people over the age of 65, every year that passes increases your odds of facing one of these extensive procedures — and a complication due to infection.

While this type of complication is considered rare, it doesn’t make it any less concerning.  Infections, especially those arising from opportunistic bacteria that frequent hospitals are especially difficult to treat.

Related: The quickest and easiest way to avoid knee replacement surgery

To prevent infection, surgeons take multiple precautions during surgery. However, infections are the number one reason for replacing an artificial knee and the number three cause for replacing an artificial hip.

However, according to a new study by researchers at Cornell’s College of Engineering and the Hospital for Special Surgery, there could be a very simple way to prevent these types of infections…

Something that you can do at home that requires no drugs or special equipment.

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Do-it-yourself infection risk-reduction

The study, published in the journal Clinical Orthopaedics and Related Research, used mice fitted with tiny artificial knees. The mouse knee replacement was originally developed to improve implant design and to study how bone grows into these implants but the team advanced the model to study infections.

They found that in normal mice, immune system markers in the bloodstream rise during an infection, as the body responds. But, these markers did not rise in mice with unhealthy gut microbiomes that also developed infections.

According to the researchers, these results suggest that mice whose gut microbiome is unhealthy may have compromised immune systems. And, they show that having healthy gut flora – the trillions of bacteria that live in your intestines – could lower your risk of infection following knee and hip replacement surgeries.

“This research is in early stages, but if it pans out in humans, it’s possible we could change or fix the patient’s gut microbiome before they go in for hip or knee replacement and that could further reduce the risk of infection,” said Christopher Hernandez, associate professor in the Sibley School of Mechanical and Aerospace Engineering and the Meinig School of Biomedical Engineering, and the paper’s first author.

Probiotic power in action

While the research hasn’t actually moved on to humans yet, the results are encouraging and enough to make the choice to add probiotics to your daily regimen if you have a joint replacement surgery planned.

You can get a healthy probiotic punch using a supplement or through foods and drinks, including:

• Yogurt
• Kefir
• Sauerkraut
• Kombucha
• Kimchi
• Tempeh

So, if you are getting ready to undergo a knee or hip replacement, be sure to put the power of probiotics to work for you to lower your risk of infection as well as the risk of requiring joint revision surgery.

Sources:

1. 10 Startling Statistics on Joint Replacement Surgery — Rehab Select
2. Link found between gut bacteria, successful joint replacement — EurekAlert!
3. Total hip replacement: indications for surgery and risk factors for failure — Annals of the Rheumatic Diseases

The post Joint replacement surgery on your horizon? Do this NOW appeared first on Easy Health Options®.

But before you write off a sudden case of stiff, achy joints as a sign you’re not the spring chicken you once were, ask yourself a question — What’s my tick exposure like?

Ticks are sneaky little freeloaders. They hide out in grasses and on trees just waiting for the chance to hitch a ride… and a meal. And if you spend a lot of time outside, you’ve probably found more than a few ticks on you over the years.

Hopefully, you found them before they had a chance to sink their fangs into you. But let’s face it… they’re easy to miss. Sometimes you find one a week later, fat and happy after feasting on your blood. Sometimes you never find them. They hide in your armpit or behind your ear. They fill up on your blood, fall off and go their merry way, while you’re none the wiser.

The problem is, these ticks could be carrying Lyme disease bacteria. Now, I know everyone thinks that if you’re exposed to Lyme disease bacteria, you’ll develop symptoms that make it very easy to catch right away, like a bull’s eye rash or flu-like symptoms.

But only about 70 percent of people get the bull’s eye rash, and only about 50 percent of people get the flu-like symptoms. Even if you do develop these symptoms, you might not make the connection to Lyme disease… especially if you never noticed a tick on you.

My point is: it’s not hard to end up with Lyme disease bacteria in your body without realizing it. Sometimes your immune system can handle these bacteria no problem. Other times, they cause a variety of chronic health issues. And do you know one of the most common issues chronic Lyme disease causes?

Arthritis.

It pops up in around 60 percent of people with untreated Lyme. The question is… how do you know if your arthritis is caused by Lyme or not?

Lucky for us, researchers may have just discovered a way…

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The Lyme bacteria compound that targets your joints

Brandon Jutras, a biochemist from Virginia Tech, just figured out why the bacteria behind Lyme disease (Borrelia burgdorferi) causes arthritis and other problems…

As this bacteria spreads, it releases something called peptidoglycan. Peptidoglycan is found in the cell walls of many bacteria. Unfortunately, peptidoglycan triggers an inflammatory response in the body. This response could be what causes Lyme arthritis, according to Jutras.

In his research, Jutras found peptidoglycan in the joint fluid of people who were exposed to Lyme disease but didn’t have an active, detectable Lyme disease infection anymore. They did, however, have inflamed joints and other symptoms of Lyme disease arthritis.

Like I mentioned above, peptidoglycan triggers an inflammatory response in the body. That’s because the immune system knows it comes from bacteria, so it tries to eradicate it.  How severely the body responds to peptidoglycan varies from individual to individual.

Why is this discovery important?

For two reasons… first, researchers could work on Lyme disease treatments that target peptidoglycan. Second, peptidoglycan could be a way to diagnose chronic Lyme conditions like arthritis. If doctors detect peptidoglycan in your joint fluid, there’s a good chance your arthritis symptoms are the result of chronic Lyme.

Find out for sure if your arthritis is caused by chronic Lyme

Unfortunately, you can’t go to your doctor’s office today and get your joints tested for peptidoglycan. So, how do you know if your arthritis symptoms are really a case of chronic Lyme in disguise?

Well, there are certain things to watch out for…

Obviously, a history of tick exposure is a huge red flag. But besides that, Lyme arthritis tends to follow a different course than osteoarthritis or other forms of the disease.

People with Lyme arthritis will have sudden attacks of joint swelling in one or more joints. The swelling will last for several weeks or months and then subside, only to return later. These attacks usually start in the knee joint, but they can affect other large joints too. So, if your arthritis starts with waxing and waning attacks, there’s a chance it’s Lyme arthritis rather than osteoarthritis.

Related: This sweet solution to Lyme disease

Now, waxing and waning attacks do happen with a different type of arthritis — the autoimmune disease rheumatoid arthritis (RA). But there are differences in how RA typically shows up. RA usually starts in the hands, feet, and wrists and affects both sides of the body. Lyme arthritis affects big joints like the knee and only shows up on one side.

Even though doctors aren’t testing for peptidoglycan quite yet, they can test joint fluid for neutrophils (a type of white blood cell), mild to moderate inflammation and get a white blood cell count to figure out if your arthritis is Lyme-related. You’ll also probably get a Western blot test for Lyme disease if you haven’t had one already. But Western blots are notoriously inaccurate, especially for people with chronic, untreated Lyme.

Still, if you have strong suspicions about your arthritis, it’s worth a trip to the doc for some initial testing. Because if your arthritis is caused by a bacterial infection rather than wear and tear it opens a whole new world of treatment options that you may have missed otherwise.

Sources:

1. Breakthrough paves way for new Lyme disease treatment — MedicalXpress
2. Borrelia burgdorferi peptidoglycan is a persistent antigen in patients with Lyme arthritis — Proceedings of the National Academy of Sciences of the United States of America
3. Can Lyme Disease Mimic or Cause Rheumatoid Arthritis? — Healthline
4. Lyme Arthritis: Highly Treatable, Slow to Resolve — MDedge Rheumatology
5. Signs of Lyme disease that appear on your skin — American Academy of Dermatology
6. What does a Lyme disease rash look like? — Medical News Today

The post Is your arthritis chronic Lyme in disguise? appeared first on Easy Health Options®.

Rheumatoid arthritis is an autoimmune and inflammatory disease. That’s why many forms of exercise seem out of the question…

Going for a run when your knees are stiff and tender? No thanks.

Playing tennis when your wrists are swollen and achy? That’s a hard pass.

Even doing “gentle” forms of exercise like yoga with all its downward dogs, planks, tree poses, and other joint-intensive yoga postures seems like a stretch.

But as counterintuitive as it sounds, the very activities you’re inclined to avoid when you have RA, could be your ticket to symptom relief and even remission.

Take yoga as an example…

A new study shows that committing to a serious yoga practice can make a big difference in your RA.

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Yoga stops the cycle of suffering for people with RA

A study published in Restorative Neurology and Neuroscience found that practicing yoga for 120 minutes five days per week can reduce disease activity, disability, and depression in people with RA.

The eight-week study included 72 people with RA, all of whom maintained their usual drug regimen while participating in the study. People who complemented their drug treatment with yoga, however, experienced benefits that non-yogis didn’t. Based on biomarkers analyzed in the study, they saw improvement in:

• Neuroplasticity (the brain’s ability to adapt)
• Inflammation
• Immune-modulation (the immune system’s ability to strike a healthy balance of activity)
• Cellular health integrity (efficiently functioning cells)
• Aging

They also had lower levels of depression, disease activity, and disability.

Why was yoga so beneficial?

Here’s the answer, according to researchers…

“Yoga facilitates the mind’s capacity to affect bodily function and symptoms mediated through a variety of downstream pathways and bring about natural immunological tolerance,” said lead investigator, Rima Dada, MD, Ph.D., Professor, Department of Anatomy, All India Institute of Medical Sciences (AIIMS), New Delhi, India.

In other words, yoga is some potent mind-body medicine. It uses the mind to send the immune system a clear message: Cut the crap. Stop attacking stuff you’re not supposed to attack.

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How to start a yoga practice when you have RA

Adding yoga to your RA treatment regimen sounds simple enough. But 120 minutes per day? Seriously? Who has the time?

I agree that doing 120 minutes of yoga per day is a lofty goal for most. But I bet if you did it, it would be life-changing. I know when I commit to doing just 30 minutes of yoga per day for a month or more, I feel like a completely different person. I’m happier, more relaxed, less achy and more limber.

Still, a lot of people have schedules without much wiggle room, let alone two hours of wiggle room. My advice is… do what you can. If you can only do an hour or half an hour a day, that’s better than nothing. You can also split your yoga schedule among seven days instead of five. So, rather than practicing for 120 minutes per day five days per week, you could do 85 minutes per day seven days per week.

Now, not all yoga routines are going to work for you based on your RA symptoms. And you’ll likely want to consult with your doctor (and maybe even a yoga teacher) before you start a serious yoga practice.

But the good news is, there are tons of resources out there for people with RA who want to start practicing yoga, including this guide to arthritis-friendly yoga poses from the John Hopkins Arthritis Center.

You may also consider getting your vitamin D levels checked. And there are two reasons why…

Vitamin D is known to decrease inflammation and pain, but recent research has also shown that the sunshine vitamin may also be protective against autoimmune disease. If you already have RA, that may not be much help, but it’s certainly likely that higher levels of the vitamin could impact your symptoms.

Sources:

1. Yoga regimen reduces severity of rheumatoid arthritis symptoms — MedicalXpress
2. Impact of yoga based mind-body intervention on systemic inflammatory markers and co-morbid depression in active Rheumatoid arthritis patients: A randomized controlled trial — Restorative Neurology and Neuroscience
3. Yoga Poses for Arthritis Patients from Johns Hopkins — Johns Hopkins Arthritis Center

The post How yoga relieves rheumatoid arthritis symptoms and boosts remission appeared first on Easy Health Options®.

Just walk through the “joint support” section of any health food or vitamin store, and you’ll see that they take up a ton of shelf space.

I’ve even given glucosamine supplements to my aging dogs when they’ve developed stiffness in their hind legs. And it seems to help (although, FYI, there’s still conjecture in the scientific community about whether they really work).

But even though glucosamine has been a savior to so many people (and dogs) struggling with joint issues, that may not be its biggest benefit…

It may be able to offset a health condition much more serious (and potentially deadly) than stiff, achy joints — cardiovascular disease.

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Glucosamine is great for your cardiovascular system

A new study from researchers at Tulane University found that glucosamine supplements lower the risk of cardiovascular disease.

The study included data from 466,039 British men and women. These men and women took a survey on supplement use and had their health tracked for many years through a large population-based study called the UK Biobank.

About 19 percent (one in five) were taking glucosamine supplements at the start of the study. And it ended up doing their hearts a lot of good…

Glucosamine reduced the risk of cardiovascular disease events like heart disease and stroke by 15 percent. It also lowered the risk of dying from cardiovascular disease, coronary heart disease and stroke by between 9 and 22 percent.

Why did glucosamine give such stellar heart health benefits?

Researchers think it’s because glucosamine lowers C-reactive protein (CRP), a chemical tied to inflammation. Past research also shows that glucosamine can mimic the benefits of a low-carb diet, which is connected to a lower risk of cardiovascular disease.

Should you start taking glucosamine?

Research from the National Center for Complementary and Alternative Therapy shows that glucosamine is the second most popular supplement in the U.S. (fish oil is first). That means there’s a good chance you’re already taking it and experiencing its heart benefits.

Some of the conditions people take glucosamine for (other than joint issues) include:

• Glaucoma
• Weight loss
• Interstitial cystitis
• Multiple sclerosis (MS)
• HIV and AIDS
• Inflammatory bowel disease

If you’re not already taking it, you’re probably wondering if you should start. That’s between you and a trusted healthcare professional. But you should know, it’s a very safe supplement when used as directed.

However, some people experience minor side effects like stomachaches, constipation, diarrhea, headaches and rashes. But nothing serious.

One thing to be aware of is that many glucosamine supplements are made from shellfish. So, if you have a shellfish allergy, read those supplement labels to stay safe while you explore the benefits of glucosamine.

Sources:

1. Glucosamine supplements may be linked to lower risk of cardiovascular disease — MedicalXpress
2. Association of habitual glucosamine use with risk of cardiovascular disease: prospective study in UK Biobank — The BMJ
3. Glucosamine: Should I try it? — Medical News Today

The post The popular joint supplement with hidden heart benefits (and more!) appeared first on Easy Health Options®.

And, as a health researcher, I’m no exception.

That’s why I spend a lot of time looking for ways to diminish chronic disease risk.

However, many of us forget that there are other health issues that may not seem as scary — but can disrupt and derail your life just as much… maybe even more.

For example, did you know that 35.2 percent of Americans over the age of 65 are disabled? That’s more than a third of that generation.

That means that as you approach that age and beyond, you have practically the same risk of becoming disabled as you have of being diagnosed with cancer at any point in your lifetime (35.2 percent compared to 37 to 39 percent).

Not much difference, right?

Yet, we spend very little time on disability prevention — possibly because we just don’t know what works.

Well, we can no longer use that as an excuse thanks to the hard work of researchers at Northwestern University who found a way that you can reduce your risk of disability by up to 85 percent. And, it only takes an hour a week…

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Preventing disabilities of mobility and daily living

An estimated 14 million older adults in the U.S. live with the daily pain of knee osteoarthritis, which is the most common form of osteoarthritis.

Thanks to the deterioration and irritation it causes, approximately two in five people with osteoarthritis develop disability limitations, whether it be lack of mobility or an inability to perform activities of daily living (like performing morning routine tasks including walking across a room, bathing and dressing themselves).

Federal guidelines recommend these older adults with arthritis participate in regular low-impact activity but note that the goal is 2.5 hours a week at a moderate intensity — a level of activity that can be not only daunting but impossible for inactive older adults.

This led the team to study whether or not an intermediate activity level and time goal could help the over 65 crowd remain free of disability.

Related: 4 simple ways to feel better if you have painful osteoarthritis

The investigators analyzed four years of data from more than 1,500 adults in the national Osteoarthritis Initiative and monitored their physical activity.

And, they found that all it took was just one hour per week of moderate-to-vigorous physical activity for older adults to maintain their ability to perform daily tasks like getting dressed or cross a street before a traffic light walk signal changed.

In fact, this weekly hour of exercise reduced their risk of mobility disability (walking too slowly to safely cross a street or less than one meter per second) by a whopping 85 percent and their risk of activities of daily living disability by almost 45 percent.

What do you have to lose?

On the flip side, four years after the start of the study, 24 percent of adults who didn’t hit that hour weekly were walking too slowly to safely cross the street, and 23 percent reported problems performing their morning routine, making them more reliant on the care of others around them.

When asked about the new hour weekly recommendation, lead author Dorothy Dunlop, professor of preventive medicine at Northwestern University Feinberg School of Medicine said, “This is less than 10 minutes a day for people to maintain their independence. It’s very doable.”

So, get out and walk, bike, swim or dance. Less than 10 minutes a day could be the difference between independence and disability.

Sources:

1. 2017 Disability Statistics Annual Report — Institute on Disability, University of New Hampshire
2. Facts & Figures 2018: Rate of Deaths From Cancer Continues Decline — American Cancer Society
3. Just an hour of weekly walking staves off disability — EurekAlert!

The post 10 minutes a day is all it takes to keep osteoarthritis from stealing your independence appeared first on Easy Health Options®.

At least 1.5 million Americans suffer from rheumatoid arthritis, an autoimmune disease in which the body mistakenly attacks its own joints.

Osteoarthritis, on the other hand, is the progressive destruction of joint cartilage due to age and use. Osteoarthritis is the more common type of arthritis.

In either case, the joints of fingers, hips, and knees become painful, stiff and inflamed. It can be hard just to get out of bed in the morning. And without a concerted effort to fight back against the pain, a person’s quality of life can go quickly downhill.

But there are ways to fight back — and one of the most important ones is to keep moving…

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Move more — or move less

If you or a loved one are living with arthritis, exercise and physical activity should be a mainstay of your self-care.

According to Lone Peak Physical Therapy, moving does four important things:

1. Movement increases the synovial fluid in your joints which is basically acts like an oil that helps the joints move smoother.
2. Exercise increases circulation in the body which increases circulation to the joints bringing good oxygen and nutrients to the joints.
3. Research shows joint movement activates genes associated with rebuilding cartilage. Dr. John Hardin, a professor of medicine and orthopedic surgery at Albert Einstein College of Medicine in New York City reports exercise triggers a biological process called autophagy, where damaged cells in the joint are broken down and removed.
4. Exercise strengthens the muscles, ligaments, and tendons surrounding each joint, resulting in a natural brace for the joints during activity.

It’s not all about boring exercises, though.

Here are ten activities that can help you fight through arthritis pain and add to your health, longevity, and quality of life in other ways, too…

10 activities to try

1. Video games. That’s right! Many video games can help get your brain and your body fit, because they qualify as moderate-intensity exercise, and can improve your range of motion (the measurement of movement around a joint).

2. Tai chi. Dr. Mark Wiley describes tai chi as the healing power of movement and says it’s the perfect exercise for seniors because it is gentle, soft, flowing, slow and it moves the body through its full range of motions. There’s no harsh impact on joints and it can strengthen muscle and bone.

Here’s a video to get you started: Tai Chi stepping for incredible energy and health.

Related: When yoga can be bad for your bones

3. Walk your dog. Your furry friend will give you a good reason to get moving. Walking is a low-impact form of exercise that keeps your joints flexible and your muscles strong.

If you don’t have a dog, you should know that dog owners live longer, healthier lives. It may be time to visit your local shelter!

If pets are not an option, walk with friends.

4. Wash your car. Great for upper body range-of-motion and arm strength, a good car wash burns calories and gets your heart pumping. Just don’t opt for a hose-only approach. Get that rag and bucket out!

5. Make a play date. I’ve got a regular one with the neighborhood kids. They sure get my heart pumping when we play hide and seek! I can also feel my muscles and joints working.

For arthritis in the hands, board games and crafts are a great way to spend the afternoon with your grandkids or other young friends.

6. Clean the house. If you’re not up for the gym, research shows housework is great exercise and can save you from an otherwise sedentary lifestyle. Not only is sitting too much guaranteed to make stiff joints stiffer, but it also leads to obesity and metabolic syndrome.

7. Dancing. No need to sign up for dance class. Make your vacuum, mop or dishrag your dance partner! Chores are more fun with some music and a little dancing, and you get your joints moving and your heart working, too!

You’ve probably heard of super-agers or independent agers. Dancing can help you be one!

8. Gardening. Spring is the perfect time to get outdoors, keep your joints limber and breathe some fresh air… all while tending a small flower or vegetable garden. Here are tips on getting started with different types of gardening. Research shows that people who garden live longer… often to 100!

9. Take the stairs. In addition to working your knee and hip joints, studies have shown that climbing stairs lowers blood pressure, helps control blood sugar and can even keep you cognitively young.

However, if you have osteoarthritis in the knee, you’ll want to opt for another choice on this list.

10 Swimming. This may be the best exercise of all for arthritic joints. The water supports your body weight, making this a zero-impact activity. At the same time, the water offers just enough resistance to make your joints and muscles exert themselves.

Sources:

1. Living with Arthritis: Move More or Move Less? — Lone Peak Physical Therapy
2. Exercising With Osteoarthritis — arthritis.org | Arthritis Foundation
3. Rheumatoid Arthritis Self-Care — arthritis.org | Arthritis Foundation
4. Best Exercises for Rheumatoid Arthritis — arthritis.org | Arthritis Foundation
5. The Role of Exergaming in Improving Physical Activity: A Review — Journal of Physical Activity and Health

The post 10 tips on the number one way to beat arthritis pain and stiffness appeared first on Easy Health Options®.

Eventually, she decided she didn’t want to live with stiff, painful knees anymore. So, she got knee replacement surgery. But the healing process from surgery was excruciating…

She couldn’t care for herself for six weeks. And it took close to six months for her to fully recover. Joint replacement surgery is no joke.

Read: What you need to know about blood thinners before knee surgery

If you’re already experiencing the signs of arthritis, you’re probably afraid this excruciating surgery is somewhere in your future. But it doesn’t have to be.

There’s something you can do today to decrease your odds of ever needing knee replacement surgery. And it only takes five to ten minutes!

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Walk away from knee replacement surgery

A study from researchers at the University of Delaware in Newark found that people who have osteoarthritis in their knees (or are at high-risk for it) can reduce their risk of knee replacement surgery in the years to come by doing something so simple…

Walking more.

The study included 1,854 people who had their walking habits monitored for five years. And they noticed something pretty cool for people with arthritic knees…

Replacing five minutes of non-walking time with five minutes of moderate to vigorous walking per day reduced the chance of having knee replacement surgery by 16 percent.

This simple walking swap worked for radiographic osteoarthritis (the kind that shows up in x-rays but doesn’t cause symptoms) and symptomatic arthritis.

The bad news is, it didn’t work when people did their walking at a lighter pace. They had to walk at a moderate to vigorous pace to reduce their risk of surgery.

But hey… most people can handle moderate to vigorous walking for five to ten minutes. And that’s all it takes to make a sizable dent in your risk for knee surgery.

Starting your walking practice

Now, I know the last thing you want to do when you have arthritis in your knees is go for a brisk walk. And I’m not going to sugarcoat it, starting a vigorous walking practice will be painful at first. But it will help you in the long run.

Not only will it reduce your risk of knee replacement surgery in the future, but it will improve your knee pain in the present. That’s because walking helps rebuild your joints. It also strengthens your muscles, which means less pressure on your joints. Plus, it helps you lose weight, which also takes pressure off your joints.

If you’ve ever heard that regular walking (or other forms of exercise) will make your knee arthritis worse, don’t believe it. A 2009 study published in Canada Family Physician, shows that exercise does not cause knee osteoarthritis to progress. In fact, people who exercise have less pain and disability.

Of course, be careful not overdo it. If you feel unstable, experience sudden swelling or have major pain that makes it impossible to stand on one leg, stop exercising.

It’s common sense really. A little bit of stiffness and discomfort is normal. But extreme pain and swelling is a sign your exercise routine went awry. To prevent this from happening, start out slow and gradually work your way up to a quicker walking speed and more time on your feet. Eventually, you’ll see substantial improvements in your knee pain… and hopefully, a reduced risk of surgery.

Sources:

1. ACR: walking each day may cut risk for TKA over five years — MedicalXpress
2. Exercise and knee osteoarthritis: benefit or hazard? — Canadian Family Physician
3. Walking to Ease Knee Pain — WebMD
4. Building a Walking Workout — Arthritis Foundation
5. Daily walking and the risk of incident functional limitation in knee OA: An observational study — Arthritis Care & Research

The post The quickest and easiest way to avoid knee replacement surgery appeared first on Easy Health Options®.

She also used to call this pain “my arthritis.” But chances are it wasn’t that at all.

You see, my grandmother was an avid gardener. She spent a lot of time on her knees, planting seedlings, digging up bulbs, and doing other gardening tasks.

Because of this constant pressure on her knees, she had irritated a small yet crucial part of her knee joints’ protective system. The result was constant pain and swelling.

The result was not arthritis, which comes from bone degeneration. No, what she had was something different and, fortunately, more treatable.

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Bursitis: The other painful “joint” condition

The bursa are small, fluid-filled sacs in each of your major joints. Their job is to keep bone and connective tissue (tendons, ligaments, and muscles) from rubbing against each other.

When a joint is overused or injured, the bursa can become inflamed, resulting in bursitis (the suffix “itis” refers to inflammation).

Many people confuse it with arthritis, where bone-on-bone friction occurs. Both are inflammatory conditions, but are caused by injury or wear to different parts of the joint.

Causes and risk factors for bursitis

There are more than 150 bursae in your body, but the most wear and tear usually happens in the knees, hips, elbows, shoulders or ankles.

It is usually the result of repetitive motion. For example, what most people call “tennis elbow” is really a case of bursitis.

Ankle bursitis is common among ice skaters and runners, as well as in the rest of us if we wear poorly fitting shoes day after day and put a strain on our ankles. Runners are also subject to bursitis of the hip, which can be especially painful.

If you are middle-aged or older, you are far more likely to have it develop than those in their 20s or 30s. More than likely, this is because your joints have had that much more time to get worn down, and any repetitive motion has been going on for decades.

Certain pre-existing medical conditions may also put you at greater risk.

Rheumatoid arthritis attacks not only joints but soft tissue throughout the body, including the bursae.

Hip bursitis, also known as trochanteric bursitis, occurs most frequently along with RA. (The trochanter is the bony end of the thigh bone where muscles and tendons are attached). Sufferers often feel as if their leg is coming loose from their hip.

Gout is a known risk factor. In fact, gout is a form of arthritis caused by the buildup of uric acid crystals in the joints.

Diabetes. When bursae are close to the skin’s surface, they easily become infected with invading bacteria. People with diabetes are particularly susceptible to this condition, known as septic bursitis.

While bursitis from overuse normally causes pain, swelling, and tenderness, septic bursitis is much more dangerous. It can lead to a deep skin infection known as cellulitis.

Symptoms of cellulitis include high fever, nausea, dizziness, uncontrolled shaking, and confusion. This is a serious medical condition which is treated with oral antibiotics or, if the infection has spread, with intravenous antibiotics.

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How to prevent bursitis

The way you exercise and what you eat (and don’t eat) are the two biggest ways to keep it from happening.

Exercise with care. If your job or hobby involves kneeling, use knee pads or soft surfaces to protect your joints. Runners should wear good quality running shoes.

If you must do repetitive tasks, make it a point to take breaks every hour or so. And, to prevent injury, always stretch and warm up before exercising.

Eat to prevent inflammation. Pineapple and papaya contain anti-inflammatory compounds. The vitamin K in dark, leafy greens like spinach and kale also prevent inflammation as does fish or krill oil.

Eating to prevent gout will also go a long way toward keeping bursitis away.

Sources:

1. Bursitis — Health Service Executive
2. Bursitis: Prevention — Cleveland Clinic
3. Bursitis — MedicineNet.com
4. Understanding Bursitis Shoulder Pain: How to Find Relief — Healthline

The post How to keep bursitis from making every movement a pain appeared first on Easy Health Options®.

Apparently, when I’d slipped on some ice in December, I’d landed just like a good skier would, making my thumb go in a direction no thumb should ever go.

As a result, the ligament connecting my thumb to the rest of my hand was destroyed. I was in extreme and constant pain, and unable to grasp, lift, write or really do anything I needed to do with my right hand.

After surgery and eight weeks in casts and splints, I now have my hand back, minus a little flexibility and plus some occasional stiffness and aches.

But what if you’re dealing with hand pain that didn’t result from injury?

You’d probably want to know why your hands hurt and what you could do about it…

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Amazing and complex machinery

Your hands are built from an intricate structure of bones, ligaments, and muscles that are extremely vulnerable to injuries and other conditions that can cause hand pain and rob them of function.

But outside of injury we seldom worry about things going wrong with our hands, until it might be impossible to avoid the daily pain of something like rheumatoid or osteoarthritis. But that’s not all that can affect the health of your hands…

[youtube https://www.youtube.com/watch?v=zyl6eoU-3Rg]

The human hand is a complex machine composed of 27 bones, 34 muscles, and three nerves (median, ulnar and radial). Nine individual muscles are used just to control your thumb alone.

Your fingers themselves have no muscles. That’s right: you operate your fingers kind of by remote control since the muscles that bend your joints are located in the palm and forearm. They connect to your fingers via tendons that act like marionette strings, pulling your fingers into position.

As with any machine, the more complex it is, the more that can go wrong with it. Our hands are no different.

5 conditions that cause hand pain

So, if your hands are hurting you and you haven’t had an injury as I had, there are several other explanations for hand pain, and some things you can do to avoid worsening of the pain…

Osteoarthritis and rheumatoid arthritis. Osteoarthritis (OA) is caused by loss of cartilage between the joints due to wear and tear. This causes bones to rub together (bone on bone) and nerves to become exposed. It can be extremely painful.

Early signs of osteoarthritis are pain and tenderness, stiffness, and bone spurs (an outgrowth of “extra” bone).

If you’re overweight, have diabetes or gout,  you’re more likely to develop osteoarthritis.

Movement can help to relieve the pain and stiffness of joints, including squatting for knee joints.

Rheumatoid arthritis (RA) is not the same as osteoarthritis. It is an autoimmune disorder and can run in families. Early warning signs include pain, redness, swelling, tenderness, and stiffness of the joints. Unlike with OA, rheumatoid arthritis tends to affect both sides of the body.

Recent research shows a connection between RA and gum disease, so good oral hygiene could be a preventive measure. You’ll find a few more helpful tips below.

Peripheral neuropathy.  When the motor or sensory nerves of the hand are damaged, they can send pain signals when there is no pain, or deprive the hand of sensation. This can cause tingling, heaviness, pain, numbness and loss of strength in the hand.

Diabetes is the most common cause of peripheral neuropathy of the hand. Being overweight, smoking or having high blood pressure are also risk factors. Kidney disease and low thyroid hormone levels can also trigger neuropathy. So can anti-seizure and chemotherapy drugs.

Fish oil has been shown to help relieve this type of hand pain.

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De Quervain’s tendinitis. Irritation of the wrist tendons at the base of the thumb causes pain and swelling on the thumb side of the wrist. Repetitive motion and hormonal changes can be responsible.

Dr. Michael Cutler has written about a novel shot therapy that may help this type of hand pain.

Trigger finger. With this one, you may feel as if something is “catching” when you try to bend a finger. In fact, what’s catching is a small knot in your tendon that makes it hard to bend the finger. The tunnel through which the tendon travels has narrowed, making it harder for it to move.

Rheumatoid arthritis and diabetes put you at greater risk for trigger finger. So do certain occupations, such as being a musician or farmer, where repetitive motion occurs.

A study has shown that eating fish just a few times per week can take a bite out of rheumatoid arthritis (RA) symptoms. In fact, researchers said that eating fish just twice per week is about one-third as effective as the strong drugs used to treat the disease. There are quite a few foods that can crush RA’s painful symptoms.

Dupuytren’s contracture. First reported in the 1600s, this condition tends to run in families. The connective tissue under the skin of the palm thickens over time, causing the fourth and fifth finger to curl permanently inward.

In its early stages, Dupuytren’s is simply a thickening of the skin. As it progresses, the thickness becomes ropy collagen that pulls on the fingers.

There is some information at the Dupuytren Foundation indicating that topical magnesium might be helpful for this condition if applied at the right time.

Bottom line: The health of your hands are vital to helping you continue hands-on living. Take steps to keep them healthy and if you find them holding you back, talk to your doctor.

Sources:

1. Hand Trivia & Facts — eatonhand.com
2. Is It Rheumatoid Arthritis? The Differences Between RA and OA — Healthline.com
3. Peripheral Neuropathy — Healthline.com

The post 5 reasons your hands could be hurting appeared first on Easy Health Options®.

But did you know there’s a tiny ‘cousin’ to the apple that you can harvest at the end of summer? It has more vitamin C than an orange, and that’s just the start of its health benefits…

Once the bloom is off those fragrant roses every summer, before the first frost, savvy gardeners are harvesting these fruits and using them in teas, jellies and sauces throughout the fall and winter.

If you’re not a gardener, don’t worry. You can still enjoy the taste and the health benefits of this fruit.

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What are rose hips?

The ancient Chinese, Persians, Romans and Greeks knew about rose hips. They were used for stomach complaints, menstrual cramps and diarrhea.

During World War II, when citrus fruits were not widely available, rose hips became popular in Great Britain as the basis for rose hip syrup. The syrup was given out to citizens, and especially to children, to prevent scurvy.

Basically, rose hips are the seed pods of roses that remain once the flower itself has bloomed and gone. They look like tiny crab apples, and have a similarly tart taste.

Rose hip tea is probably the most common way that people consume these little fruits. The tea is readily available in stores, or can be made by pouring hot water over crushed rose hips and cinnamon.

Rose hip syrup can be made or purchased and poured over ice cream or yogurt for a sweet-tart flavor that complements sweet desserts.

Among people in the know, rose hips are best known for their outstanding Vitamin C content. While a small orange has about 51 mg of the vitamin, a cup of rose hips boasts more than ten times that much, or 541 mg.

But this is only the beginning of the well-researched benefits of this mini-apple…

Rose hips offer safe arthritis relief

A daily dose of at least 45g of rose hip powder has been shown to lower C-reactive protein, a marker that signifies increased inflammation. What’s more, it does this without the risks of taking NSAIDS, drugs like ibuprofen and naproxen, which come with increased chance of heart attack and stroke.

And three clinical studies involving a total of 287 patients showed that rose hip powder reduced hip pain and improved flexibility in patients with osteoarthritis.

Rose hips protect heart and blood vessels

The rich supply of carotenoids found in rose hips are also found in foods like carrots and tomatoes. Carotenoids reduce the oxidative stress and inflammation that cause heart disease. They also decrease thickness and stiffening of the arteries, a leading cause of stroke.

A Swedish study found that 40g of powdered rose hip a day for six weeks significantly lowered systolic blood pressure (the top number of your blood pressure reading, which gives the best idea of your risk for heart attack or stroke).

As a group, the study participants showed a 17 percent reduction in risk of stroke and heart disease.

How to get the benefits of rose hips

If you grow roses and don’t use pesticides, feel free to harvest your rose hips in late summer and early fall, when they turn a bright orange-red. This intense color signals that the antioxidants and vitamins found within are at their peak.

If you enjoy the taste of sour apples, you’ll enjoy washing and snacking on rose hips. Otherwise, make them into jams, syrups or refreshing rose hip tea.

Or, to get the anti-inflammatory and vitamin-rich benefits of rose hips, you can simply take rose hip powder in capsule form.

As with any natural supplement, if you are taking any medications or otherwise being treated for a medical condition, it’s best to check with your doctor before taking rose hips. In particular, the high Vitamin C content of rose hips can interfere with blood-thinning medication such as Coumadin. Rose hips can also interfere with blood sugar control medication.

The post What seniors need to know about rose hips appeared first on Easy Health Options®.

And, while most arthritis pain is caused by wear and tear on the cartilage between your joints, it doesn’t have to be an inevitable part of aging – and it doesn’t have to lead to a prescription that can increase your risk of heart attack and stroke.

In fact, it’s been scientifically proven that it is possible to manage and overcome your osteoarthritis pain and symptoms in three natural steps.

Here’s what you need to know…

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About fighting pain, naturally

It’s no surprise that, like most things, when it comes to managing your arthritis symptoms, much help comes from making changes in your diet. That’s because certain foods contain nutrients that both ease pain and decrease symptoms…

In fact, researchers at the University of Surrey conducted the largest, most up-to-date study of its kind to analyze the link between diet and the management of osteoarthritis to discover exactly what you can do to feel better.

But nutrients weren’t the only answer they found when they combed through 68 individual scientific studies on everything from weight loss to nutritional supplements. Never-the-less, they were able to narrow arthritis relief down to three points that can help improve pain and mobility:

#1 – Fish oil is vital for osteoarthritis sufferers

Yep, good old fish oil that you hear of for everything from heart disease to Alzheimer’s is now the gold standard for reducing your arthritis pain.

In fact, the scientists found that taking just one gram of fish oil a day resulted in significant pain reduction (and as a bonus it improved the patients’ heart health along the way too). Not too shabby, right?

So, how does fish oil work to help you overcome your osteoarthritis pain?

According to the researchers, the essential fatty acids found in the oil reduce inflammation in your joints, which helps to alleviate pain.

#2 – Eat vitamin K-rich foods

Be sure to add lots of foods rich in vitamin K to your diet. These include foods like kale, spinach, parsley, collard greens and broccoli.

The reason that the scientists say this is important is because vitamin K is needed for vitamin-K-dependent (VKD) proteins, which are found in your bones and cartilage. If you’re not getting enough vitamin K, that protein doesn’t work right and therefore your bones and cartilage aren’t able to grow and repair the way they should, putting you at higher risk for osteoarthritis problems.

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#3 – Healthy lifestyle habits beat pain

It’s also important to shed any extra weight you may be carrying around as well as to begin an exercise program that combines aerobic, flexibility and strengthening exercises.

The weight loss takes pressure off of your joints while the movement from exercise gets vital fluid to your joint spaces to provide the nourishment they need.

And, something you may not know is that the weight loss and exercise can help to reduce your cholesterol levels and lowered cholesterol is associated with less osteoarthritis pain — so it’s a win-win.

Ali Mobasheri, Professor of Musculoskeletal Physiology at the University of Surrey, added, “Lifestyle should also be considered when attempting to reduce the pain of osteoarthritis. Patients can’t expect miracles with dietary interventions if they are overweight and drink or smoke heavily. Evidence shows that smoking and heavy drinking negatively affects body energy metabolism and inflammatory markers in the liver which may promote inflammation and disease in the body.”

If osteoarthritis is affecting your day-to-day life, all is not lost. With the three easy steps above, you can reduce pain-causing inflammation and manage and overcome your osteoarthritis pain without the dangers of prescription drugs.

Sources

The post 3 scientifically proven steps to arthritis relief appeared first on Easy Health Options®.

My parents called it a Chinese apple. I don’t think they knew then how amazingly powerful the seeds of this fruit were, but if they had, they would have had us eat even more of them!

Today, we know that this dark red fruit that has been around for thousands of years is one of the most powerful health agents we have at our disposal. The vitamins and nutrients it contains can help ward off the most dreaded diseases we know, and then some.

Here is some background on this amazing fruit plus five reasons you should be eating a lot of them, along with some ideas on how to enjoy them.

The ancient giant berry

The pomegranate’s thick, leathery skin and deep red color give it a rather exotic look. In reality, the pomegranate is classified as a berry, one that’s chock-full of edible seeds (also called arils).

Pomegranates are one of the oldest known fruits. They have been found in Egyptian tombs and symbolize a joyous future in Persian wedding ceremonies. The pomegranate’s origins can be traced back as far as the year 1000 B.C.!

Spanish settlers introduced the pomegranate tree to California in 1769. Today, pomegranates are still mainly cultivated in California, as well as in the dry zones of Arizona.

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The antioxidant power of pomegranates

There’s a good reason the pomegranate has been revered and considered special for so long. It holds more healing power than any other fruit out there, particularly due to the huge concentration of antioxidants within its tough skin.

Pomegranate juice has three times more antioxidants than either red wine or green tea. This means it’s a super-powerful inflammation fighter, preventing all sorts of diseases and chronic health conditions.

Here are just five of the ways that pomegranates can heal your body.

1. Improves heart health. In one study, a year of drinking pomegranate juice caused patients with atherosclerosis to experience a 27 percent reduction in artery-clogging plaque as opposed to nine percent in the control group that did not drink pomegranate juice.

It is thought that the antioxidants in pomegranate juice lower systolic blood pressure (the top number in your blood pressure reading), slow the formation of arterial plaque and improve blood flow, keeping arteries flexible.

2. Reduces cancer risk. In men with prostate cancer, drinking pomegranate juice lengthened the time it took their prostate-specific antigens (PSAs) to rise (higher PSA levels are associated with higher risk of death from prostate cancer).

Pomegranate has also been shown to inhibit the growth of breast cancer cells by inducing apoptosis (cell death).

3. Protects against osteoporosis and arthritis. A study in the European Journal of Nutrition found that all parts of the pomegranate – seeds (aril), juice, skin and all – stimulated osteoblast cells (cells responsible for bone growth) and decreased the effects of osteoclast cells (those responsible for bone breakdown).

In another study, pomegranate extract blocked the production of a cartilage-destroying enzyme, leading researchers to comment that pomegranate or its extracts “may be a useful nutritive supplement for maintaining joint integrity and function.”

4. Enhances and improves memory. When people with age-associated memory problems drank eight ounces of pomegranate juice daily, they saw significant improvement in verbal memory tests, as well as in their plasma antioxidant levels.

It also appeared that the juice helped encourage blood flow to those areas of the brain responsible for memory-related tasks.

Research also has pointed to pomegranate juice as a possible weapon in beating Alzheimer’s disease. The brains of mice that drank the juice showed a marked decrease in the buildup of amyloid plaques that are known to cause Alzheimer’s.

5. Fights bacterial and fungal infections. Extracts of pomegranate seeds and skin inhibit the growth of staph bacteria and E. coli. It also inhibits C. difficile, one of the most difficult-to-treat antibiotic resistant superbugs.

How to eat a pomegranate

Don’t be intimidated by the thick skin or messy seeds. Here’s how to eat a pomegranate in three easy steps:

• Cut off the crown, then cut the fruit into sections
• Place each section in a bowl of water and roll out the arils with your fingers. Discard the rest.
• Strain out the water and enjoy the arils. Some people suck off the fruit and spit out the seed. But the hard seed within is fiber-rich and can be eaten.

Pomegranate is also great added to salads, dressings, yogurt or smoothies.

The post 5 Ways pomegranates heal your body appeared first on Easy Health Options®.

It doesn’t put your vital organs in jeopardy. It can’t kill you. It’s incredibly common.

But the toll this disease takes on the people who have it is very serious. This type of “wear and tear” arthritis can become unbearably painful. And this pain can prevent you from walking, writing, sleeping, exercising, working and generally living a normal and enjoyable life.

So, what can you do to find some relief?

Well, there’s a supplement that could help curb pain for osteoarthritis sufferers everywhere. If you aren’t already taking it, you should give it a try, because an extensive new study shows it offers effective osteoarthritis pain relief.

Even better, the study tells you just how much to take if you want to start feeling like yourself again…

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Take this much fish oil for less arthritis pain

It’s no secret that fish oil can help with pain and inflammation. But a new study shows how much fish oil you need to take to alleviate the pain and inflammation that comes with osteoarthritis.

This study, which was conducted by researchers at the University of Surrey, looked at 68 previous studies on the connection between diet and osteoarthritis.

Based on these 68 studies, they confirmed that taking fish oil is one simple way to feel better if you have osteoarthritis. The omega-3s in fish oil reduced inflammation and decreased the amount of pain people with osteoarthritis felt.

How much do you need to take to feel the benefit?

Researchers say one gram of fish oil per day can do the trick. That’s about one and a half capsules for most supplements, but take a look at the dosage information on the bottle to be sure.

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What else can you do to relieve osteoarthritis pain?

Luckily for osteoarthritis sufferers, this study confirmed a few other ways to relieve pain and live a freer life. If you combine these tips with your daily fish oil supplement, your joints could be pain and inflammation-free…or close to it.

According to this study, you should also:

• Try a calorie-restricted diet. This approach was only effective for people with osteoarthritis who were also overweight. So, if you’re lean and you have arthritis, it might not help you. But if you’re holding on to a few extra pounds, give it a shot. Here’s a rundown on calorie-restricted diets.
• Do strengthening, flexibility and aerobic exercises. I know it’s hard to exercise when your joints are screaming at you. But if you find exercises you can tolerate, it’s a great way to reduce inflammation and improve your joint health in the long-term.
• Eat foods rich in vitamin K, like kale, spinach and parsley. These studies showed that getting enough vitamin K can make people with osteoarthritis feel better. That’s probably because vitamin K is an important part of proteins that make up the bones and cartilage. Without enough, your body struggles to grow and repair bone.

The post 4 simple ways to feel better if you have painful osteoarthritis appeared first on Easy Health Options®.

I’ve been thinking about my joints daily since I fell and hyper-extended my right thumb. After doctor’s visits and physical therapy, I am about to have surgery to fuse that thumb joint so I’m no longer in pain and can use my hand again.

But the truth is that it doesn’t take an injury or a degenerative disease to do damage to our joints. There are things you may be doing that are destroying your joints. They may seem harmless, but they can take a toll and cause pain and mobility issues. See if you’re guilty of any of them…

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Surprising ways you’re damaging your joints

1. Carrying extra weight
This one kind of makes sense, doesn’t it? If your joints are holding up extra pounds all day, every day, they are going to suffer.

Consider this: every pound of weight on your frame puts four pounds of stress on your knees, causing wear and tear and damage.

Excess weight also triggers inflammation, including arthritis.

2. Texting too much
“Texting thumb” is real! Your tendons can get so irritated that they lock your thumb in a curled position. Also, all that looking down is bad for your shoulders and neck. If your chin touches your chest while you text, it’s the same as asking your neck to support the weight of five heads!

3. Wearing worn-out shoes
Bad for your feet, hips and back. Everything is thrown off, and you’re more likely to get a sprained or broken ankle or foot.

4. Cracking your knuckles
Seems harmless, doesn’t it? But that cracking sound comes from bursting bubbles of fluid around your joints. It doesn’t cause arthritis as some people believe, but it can cause your hands to swell and weaken your grip.

5. Sleeping on your stomach
It may prevent snoring, but it also flattens the natural curve of your spine and causes lower back pain. It can also strain your neck, since your head is turned to one side all night.

If this is your preferred sleep position, try sticking a pillow under your hips and lower abdomen to boost your lower spine.

6. Smoking or using chewing tobacco
Nicotine slows the blood flow to your joints. It also lowers estrogen levels in both men and women, limiting the amount of calcium your bones absorb.

Nicotine also slows the new growth that thickens bones. It increases the likelihood you’ll develop osteoporosis. All this adds up to a broken hip in your future, even from a minor fall.

According to the American Academy of Orthopedic Surgeons, rotator cuff tears in smokers are nearly twice as large as those in non-smokers, probably because of poor tendon health in smokers.

7. Spending too much time on the computer
Even the best posture will not help if you maintain the same position for too long. Prop your arms on your desk to take a load off your neck and shoulders, and be sure to get up, stretch and walk at least every hour.

8. Ignoring pain
I’m guilty of this one. “It’s getting better,” I kept saying, loading on more ice and ibuprofen. Big mistake! Joint pain is never normal. If it doesn’t go away in a day or two and if there is swelling, it’s time to see your doctor.

9. Not sleeping enough
How does this hurt your joints? Lack of quality sleep leads to inflammation… which leads to joint problems and even arthritis in the long run.

10. Wearing high heels
They may look great, but the look comes with a price to your joints. As your weight tips forward, your thigh muscles have to work harder to keep your knees straight, which can cause pain. Wearing high heels every day increases your risk of osteoarthritis. If you can’t shake the heel habit, follow these tips to cause the least harm.

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Proper care and feeding of the joints

So, what should you be doing to care for your joints?

Get enough good sleep
Do what you must to protect your sleep and develop a good sleep routine.

Set the stage for sleep several hours before you hit the pillow. And when it’s time for lights out, darken your room completely. You’ll sleep more deeply and even improve your mental health.

You might try “side sleeping” too. Not only is sleeping on your side better for your joints, but it also lowers your risk for Alzheimer’s and Parkinson’s disease.

Avoid sugar and alcohol
If you have concerns about your joint health, sugar and alcohol are not your friends. They have been found to increase the loss of minerals through the urine, and that includes calcium.

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Get your calcium and vitamin D
Speaking of calcium, talk to your doctor about the right dosage of a calcium and Vitamin D supplement. Also, be sure to eat foods rich in calcium and Vitamin D. These include:

• Milk
• Yogurt
• Kale
• Spinach
• Sardines
• Salmon
• Egg yolks

Supplement omega 3 fatty acids
Think of these as “nature’s joint lubricant.” Include some in your diet every day. Walnuts, tuna, salmon and flax seeds and fish oil supplements are rich in omega-3s.

Avoid BPA
High exposure to bisphenol A, an endocrine disruptor found in Styrofoam, plastics and many personal care products, reduces vitamin D levels in your bloodstream.

Finally, don’t wait until arthritis comes calling. Here are some natural treatments for arthritis you can start now to keep your joints healthy and strong.

Sources:

1. Smoking and Musculoskeletal Health — American Academy of Orthopaedic Surgeons
2. Smoking and Your Bones — upmc.com
3. Why lack of sleep may trigger arthritis – but treating insomnia may improve the condition — Daily Mail
4. Chemical exposure linked to lower vitamin D levels — Endocrine Society

The post Daily habits that are surprisingly bad for your joints appeared first on Easy Health Options®.

It’s true that famous leaders such as Henry VIII and Alexander the Great endured this disease, but it’s definitely not limited to royalty…

Today, more than 8.3 million Americans are suffering the pain and bodily damage of this condition. That’s seven times the number of sufferers in the late 1960s.

Why should that be, when there are numerous natural remedies and lifestyle changes that can help prevent it?

And that’s something we should all be interested in doing, since gout can be a painful sign of heightened stroke risk. So, clearly, this is a painful condition with real consequences…

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Gout: the common man’s (and woman’s) disease

The word gout is derived from Latin and means ‘a drop.’ It was thought that excess amounts of ‘humors,’ or body fluids, said to determine a person’s well-being, ‘dropped’ into a particular joint and caused pain.

Gout is a form of arthritis caused by the buildup of uric acid crystals in the joints. It’s usually the foot that’s affected, since it has numerous joints. But the pain and swelling of gout can also occur in the ankles, hands, wrists, knees, fingers or elbows.

Uric acid is part of the body’s waste, the product of diet as well as normal cell breakdown. It is normally excreted in urine.

But when gout is present, the body does not excrete enough. Nor does it metabolize protein properly. So, a buildup of uric acid in the blood occurs. Hard crystals build up in the joints and appear as nodules called tophi.

Who gets gout?

The majority of people who have gout are men aged forty to fifty. For women, diagnosis usually occurs after menopause. Estrogen levels drop, and the body is less able to remove uric acid from the blood.

Aside from age, other factors put you at higher risk for gout. These include:

• Type 2 diabetes (the prevalence is 2 to 3 times higher than in non-diabetics)
• Insulin resistance
• Obesity
• Taking diuretics (‘water pills’ to reduce blood pressure)
• Receiving a transplanted organ
• A joint injury
• Eating red meat and shellfish
• Family history of gout
• Dehydration

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How do I know I have gout?

More often than not, gout begins in the big toe or other foot joints. It involves a sudden, severe episode of pain, accompanied by:

• Stiffness
• Swelling
• Redness
• Tenderness

Flare-ups usually occur at night and can get so severe that even the lightest touch to the skin is agonizing. Fever can also be part of a gout attack.

In a person who has gout, a flare-up can be triggered by:

• Drinking alcohol
• Eating purine-rich foods such as red meat
• Long periods of sitting or lying, such as after surgery or illness
• Chemotherapy

Progress of the disease

Doctors use four stages to classify the severity of gout.

Stage 1 – Asymptomatic hyperuricemia. As the name implies, no symptoms have appeared, but uric acid levels are above the desired 6.0 mg/dl. At this stage, healthy lifestyle choices and monitoring of uric acid levels may prevent an eventual attack.

Stage 2 – Acute gout attack. Crystals have begun developing in joints, causing intense pain, swelling and redness. The pain normally resolves in three to ten days.

After a first attack, it’s crucial to seek medical attention for a diagnosis. This is also the time to make changes to your diet and routine that can help head off another flare up, which may not occur for months or years.

Stage 3 – Intercritical gout. This is the symptom-free period between gout flares when uric acid crystals are silently building up in preparation for the next attack. Another more severe attack is certain, unless uric acid levels are controlled.

Stage 4 – Chronic tophaceous gout. A chronic, debilitating condition now exists. Destruction of bone and cartilage causes deformed joints. In addition, the chronic inflammation of gout can lead to kidney damage.

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Treating gout pain naturally

Doctors normally recommend NSAIDs or corticosteroids or prescribe allopurinol (a uric acid reducer) or colchicine (an anti-inflammatory).

NSAIDs will only increase the likelihood of kidney disease already present in gout sufferers, so they are not the best choice. Fortunately, there are numerous natural alternatives for treating gout pain.

Capsaicin cream. Capsaicin is a natural anti-inflammatory and pain reducer found in chili peppers

Krill oil. Studies show that this oil derived from sea animals is rich in Omega 3 and can reduce arthritic symptoms.

Ginger. This root is well-known for its anti-inflammatory properties. Ginger tea or raw ginger work best.

Bromelain. Eating fresh pineapple will give you a good dose of this anti-inflammatory enzyme.

Essential oils. Borage, evening primrose and black currant oils contain gamma-linolenic acid (GLA), a fatty acid known to provide pain relief.

Here are a few other natural arthritis relievers you can try.

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The gout diet: what to eat, what to avoid

When you have gout, certain foods are absolutely crucial, while others should be avoided at all costs.

Do NOT eat:

• Sugar or high-fructose corn syrup can raise the levels of uric acid in your body. Higher uric acid can decrease the body’s natural production of nitric oxide, a substance that helps your blood vessels relax throughout your body, as well as in your kidneys. Blood vessel constriction in your kidneys activates the renin angiotensin aldosterone system, which plays a key role in regulating your blood volume and the balance of electrolytes like sodium. The resulting problem is high blood pressure–a factor that can lead to stroke.
• Processed foods. They’re just bad for you in every way, but if you have gout, the high-fructose corn syrup and additives they contain will set you up for gout flare-ups and added dangers.
• Foods high in purine. Purine is a protein found in your body and in many foods. It breaks down into uric acid, so if you have gout, you don’t want to overdo these otherwise healthy foods: shellfish, liver, mushrooms, asparagus, cauliflower, lentils and spinach.

DO eat:

• Blueberries, cherries and blackberries. These and other dark or purple fruits and vegetables contain anthocyanins, powerful antioxidants that fight inflammation naturally.
• Healthy fats. Coconut oil, olives and olive oil and avocados as well as many nuts will help regulate your insulin levels. People with type 2 diabetes are more likely to get gout, and vice versa.
• Ginger, cinnamon, rosemary, turmeric and ashwagandha are potent anti-inflammatory herbs.
• Potassium-rich foods. Potassium citrate, found in foods like avocados, papayas, Brussels sprouts and broccoli may help neutralize uric acid.
• Beets or beetroot juice to ensure adequate production of nitric oxide.

The post The painful condition that increases your heart, stroke and kidney risks appeared first on Easy Health Options®.

Do you dread getting out of bed and taking that first step and wonder how much worse it’s going to be five, ten or even fifteen years down the road?

If so, I’ve got good news for you.

A new study has determined exactly what types and length of activity you need to do to keep your joints moving and preserve their function no matter what your age.

Let’s take a look…

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80 percent improved or sustained function

Older adults who suffer from arthritis need to keep moving in order to keep their joint problems from stealing their independence.

But, for many whose arthritis makes moving at all a pain-filled process, the Federal guidelines of 150 minutes of moderate activity per week can feel like an impossible hurdle.

That’s why researchers at Northwestern Medicine wanted to determine if a less overwhelming activity goal to would make exercising more realistic and still result in better function of the joints.

Using sophisticated movement-monitoring accelerometers, the researchers measured the physical activity of 1,600 adults from the nationwide research study, Osteoarthritis Initiative, who had pain, aching or stiffness in their hips, knees or feet.

Here’s what they found…

The participants who achieved a minimum of 45 minutes of moderate activity, such as brisk walking — per week — were 80 percent more likely to improve or sustain high future function over two years compared with those doing less.

This finding was true for both men and women.

According to the researchers, even a little activity is better than none.

Here’s what they said, “We found the most effective type of activity to maintain or improve your function two years later was moderate activity, and it did not need to be done in sessions lasting 10 minutes or more, as recommended by federal guidelines.”

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Moderate activity for healthy joints

So, while it’s clear that exercise is valuable to keep you up and moving, you don’t have to put in an hour-long session or do a high-intensity aerobic workout to get the benefits.

Remember, the magic number is 45 minutes per week and your exercise sessions don’t have to last longer than 10 minutes. The key is to exercise at a moderate intensity.

So, what are some moderate-intensity exercise options you can use to preserve the function of your joints despite your arthritis?

Brisk walking (3 miles per hour or faster), swimming and mowing the lawn are all examples of moderate-intensity exercise.

Other examples include:

• Water aerobics
• Bicycling slower than 10 miles per hour
• Tennis (doubles)
• Ballroom dancing
• General gardening

Arthritis can steal your ability to live pain free and over time, your independence. Use moderate exercise 45 minutes each week to preserve the function of your joints and overcome arthritis.

The post Arthritis: Proof that if you don’t use it, you lose it appeared first on Easy Health Options®.

Fifty-five percent of men and 68 percent of women aged 65 years and older have at least one form of arthritis according to the 2015 National Health Interview Survey (NHIS).

In fact, surgeries such as total knee replacement have outpaced obesity rates in recent years (implicating something other than obesity as the major contributor here) and there is a rising rate of arthritis in younger people.

If you search online for the causes of arthritis you will find the usual proposed causes: previous injury, genetics (osteoarthritis), autoimmune dysfunction such as lupus or rheumatoid arthritis, and infection (Lyme disease).

But what you won’t find is a word about the one nutritional deficiency that contributes to poor bone health and arthritis more than any other…

I’m talking about your boron deficiency.

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Important boron and bone health facts

Scientists have known for years that boron is required for healthy bones and that boron deficiency results in a marked reduction in osteogenesis (bone formation), and bone healing.

It works with our natural steroid hormones to help prevent calcium loss and bone demineralization. It reduces the urinary secretion of calcium and magnesium. So you can see how even if you are taking other bone-boosting supplements, they could do little good without boron.

That’s because boron is the missing link…

Furthermore, since 1963, evidence has suggested that boron is an effective and safe treatment for arthritis. Boron supplementation alleviated arthritic pain by clinician observations as well as epidemiologic and controlled human experiments. For example:

• Lower boron concentrations are found in bones and synovial (joint) fluid in people with arthritis compared to controls;
• Patients using boron supplements have bones that are much harder to cut compared to controls;
• In areas of the world where boron intake is 1 mg/day or less we find arthritis incidence from 20 to 70 percent. Compare this to areas where boron intake ranges from 3 to 10 mg/day and where the arthritis prevalence is 0 to 10 percent.

In light of the high arthritis rates in the U.S. referenced above, you should know that the average daily boron intake from water and food in the states is only 2-3 mg per day.

According to Jorge Flechas, M.D., the intake of boron in America is far too low for adequate bone health, and government recommendations are far too low — on the order of 10 times too low!  Compare this to people born and raised in the Palestinian cities Jericho and Cyprus, says Dr. Flechas, where boron is abundant in the soil and where arthritis rates are less than 0.5 percent.

He also states that in Jamaica there is zero boron in the soil, and the rate of arthritis of all categories is as high as 70 percent in some areas; Israelis consume 10-30 mg/day of boron (from diet), and people in Western Turkey consume 30-60 mg/day of boron (from water). A study from Turkey shows 58 mg/day of boron intake causes no adverse effects.

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Low soil and plant content for boron in the U.S.

You would think that diets rich in fruits, vegetables, nuts, and pulses should provide us with a high enough boron intake, and therefore prevent arthritis, but apparently not.

As I see it, you simply cannot eat enough of in the U.S. to get enough boron to prevent arthritis or treat osteoporosis. Here’s how we know…

A research group in 1999 developed a nutrient database of 1,944 individual foods, representing 95.3 percent (by weight) of the foods consumed in U.S. at the time. From this database and a 3-day food record of 11,009 respondents, they determined the average daily boron intake.

They found the 95^th percentile of boron intake was only 2.42 mg/day for men and 2.74 mg/day for vegetarian men; and 4.18 mg/day for vegetarian women. The top 2 food boron contributors were coffee and milk, which were low in boron themselves, yet made up 12 percent of the total boron intake because of the volume consumed. Among the top 50 boron contributors, peanut butter, wine, raisins, peanuts, and other nuts were highest in boron.

Therefore, I am now recommending a daily dietary boron supplement of 20 mg/day for overall health, and 50 mg/day of boron to reverse arthritis or osteoporosis. Please don’t worry about getting too much: the known toxic daily dose of boron is 15,000-20,000 mg/day.

The post This supplement is the missing link to fight arthritis appeared first on Easy Health Options®.

And, for as long as I can remember, she has always sworn by the fact that eating her favorite cereal for breakfast each day — you know the one, that’s practically all wheat bran — makes her joints feel better.

Guess what?

She was right!

According to a new study, if you suffer from any inflammatory joint disease, like rheumatoid or psoriatic arthritis or ankylosing spondylitis, eating more fiber could be the key to living with less pain.

Let’s take a closer look at the research…

Short-chained fatty acids preserve your bone and joints

A team of scientists at the University of Erlangen-Nuremberg were able to show that a healthy diet rich in fiber is capable of changing your intestinal bacteria in such a way that more short-chained fatty acids are formed.

This higher concentration of short-chained fatty acids slows bone deterioration down considerably.

The key to this effect lies in your intestinal bacteria…

You see, a healthy intestinal flora consists of many different species of bacteria. In fact, every adult carries over four pounds of benign bacteria in their intestines. That’s right – four of those pounds you see on your scale every day are actually from bacteria living in your gut.

These bacteria help your digestion by breaking down the fiber you eat and as a by-product, you get those healthy short-chained fatty acids that are important for providing energy, stimulating intestinal movement and reducing inflammation.

In other words, when you eat fiber, you lower your inflammation levels and improve your bone density – two things that can vastly improve your inflammatory arthritis symptoms.

Finding relief from your inflammatory joint pain

Based on that research, it’s clear to see why adding more fiber to your daily diet could help you feel better and preserve your joints.

Here are some great ways to boost your fiber intake:

1. Eat cereal – Like my grandma, try a bowl of high-fiber cereal to start your day. Kashi Go Lean, Raisin Bran, or grandma’s favorite, All Bran, all offer a good amount of fiber in a single serving.
2. Try a yogurt parfait – Mix yogurt with flax seeds, cereal and your favorite berries for a high-fiber yogurt parfait.
3. Eat more beans – Kidney beans, lentils and pinto beans all make a great side dish with a big hit of fiber.
4. Go whole grain – When you’re picking out bread or crackers at the store, look for whole grain varieties.
5. Think brown – Ditch the white foods in favor of brown ones. For example, skip your regular pasta and instead choose whole wheat pasta… and instead of putting that white rice in your stir fry, go for brown rice instead.

Other ways to optimize joint function and reduce your inflammatory joint pain include:

• Get moving – Although the pain in your joints may make you want to crawl back into bed, it can actually get worse due to inactivity. Try low-impact exercises, like yoga, walking and water aerobics to keep your joints moving.
• Manage stress – Stress can make your symptoms worse and your flare-ups last longer. Take steps to manage and mitigate your stress using meditation and deep breathing techniques or just a relaxing bubble bath.
• Supplement – Studies indicate that C-reactive protein contributes to inflammation if you have rheumatoid arthritis or osteoarthritis. Fortunately, other studies have shown that a good way to help decrease C-reactive protein levels, and the pain-inducing inflammation they can cause, is to supplement with pyrroloquinoline quinone (PQQ).

The pain that comes with inflammatory arthritis can seem never-ending but there is hope. Get more fiber in your diet to lower inflammation and protect your bones and use the additional tips above to ease your symptoms and improve your joint health.

The post The fast fiber fix for your joint pain appeared first on Easy Health Options®.

But, about two years ago, some joints in a few of my fingers began to swell and ache.

That’s when I was sent to a rheumatologist to see what was behind my joint problems.

The only good news was that my tests were negative for rheumatoid arthritis. But I did have inflammatory arthritis.

Typical arthritis pain is a result of cartilage between joints wearing down. But many middle-aged women can suddenly find themselves with that — and more: fat, inflamed, painful joints that seem to develop almost overnight.

Because of the inflammation, the doctor I saw recommended that I go on “biologic medications” — the kind they typically treat RA with — saying that without them, I would continue to suffer.

Well, let me just say that after reading the side effects list of those prescriptions (which included deadly lymphomas), I refused and set out to manage my inflammatory arthritis symptoms more naturally.

Recently, I read a new scientific study that offers even more hope for those living with the painful joints brought on by an inflammatory arthritis, even rheumatoid…

A study that revealed the five food groups that have been proven time and time again to reduce inflammation, relieve swelling and help your painful joints move again.

Here’s what they found…

Rich sources of phytochemicals bring relief

According to the researchers from the Disease Biology Laboratory, School of Biotechnology, KIIT University, foods that reduce the progression and symptoms of rheumatoid arthritis range from fruits such as dried plums, blueberries and pomegranates, to whole grains, the spices ginger and turmeric, as well as specific oils and teas – all rich sources of phytochemicals, which 80% of the world uses as traditional medicines to eradicate disease.

And, although the study specifically highlighted the foods benefits to those living with rheumatoid arthritis, it’s reasonable to assume that anyone fighting the daily battle with joint pain could benefit as these foods work by lowering inflammatory molecules, reducing joint stiffness and pain and overcoming oxidative stress — in other words, helping the body to counteract or detoxify harmful chemicals.

The researchers even go a step further, saying that supporting arthritis management through food and diet does not pose ANY harmful side effects and is relatively cheap and easy (unlike those prescription arthritis medications).

And, while the study focused on rheumatoid arthritis, their findings easily apply to any form of inflammatory arthritis, including a type of osteoarthritis (the most common joint disorder in the U.S.), known as inflammatory osteoarthritis and psoriatic arthritis.

So, what foods do they say you should be eating if you suffer from one of these types of inflammatory arthritis conditions?

#1 – Dietary fibers and whole grains

Studies have shown that increasing your dietary fiber can help decrease the levels of inflammation in your body to fight arthritis. And, whole grains provide rich amounts of antioxidants, phytic acid, vitamin E and selenium, all known to be anti-inflammatory. For the most anti-arthritis benefits, the researchers recommend a daily consumption of dietary fibers between 25 and 38 g for adult women and men.

#2 – Fruits

A number of fruits were shown to be beneficial in alleviating the symptoms of arthritis since they decrease inflammation, provide valuable antioxidants, and reduce oxidative stress and damage to joints. These include dried plums, blueberries, grapefruit, grapes, oranges, apples, tomatoes and pineapple.

And, the resveratrol from black grapes has also been found to exert protective effect against the development of rheumatoid arthritis.

Be sure to get plenty of these important fruits in your daily diet or take a supplement that offers resveratrol and fruit antioxidants.

#3 – Spices

Three spices were found by the researchers to be beneficial in the battle against arthritis. These include ginger, turmeric, and cinnamon bark. All were found to help reduce inflammation and the symptoms of arthritis.

#4 – Essential fatty acids

Both omega-3 and omega-6 fatty acids have shown their potential as anti-inflammatory agents and were found by researchers to help alleviate arthritis symptoms.

Borage seed oil, which provides high amounts of omega-6 fatty acids, can significantly reduce tender and swollen joint scores.

And, black currant seed oil (BCSO) shows significant positive effects in pain relief and decreasing joint tenderness.

Even better, fish oils, which provide high amounts of omega-3 fatty acids, have been shown to be effective in multiple studies at improving RA symptoms. In fact, in one trial, RA patients who took 3.6 grams of fish oil per day for 12 weeks had reduced morning stiffness and a significant increase in grip strength compared to the placebo group.

Now, if fish oil can help, you can be sure krill oil can. Krill contains phospholipids, which are reported to enhance absorption.

#5 – Probiotics and prebiotics

Probiotics are live microorganisms that live inside your gastrointestinal tract. They aid in digestion by essentially cleaning out the gut so that things keep flowing. Prebiotics act as food for probiotics. In other words, probiotics eat prebiotics. According to the researchers, studies show that taking both probiotics and prebiotics can significantly reduce the number of swollen, painful joints in arthritis sufferers.

Probiotic-rich foods include:

• Kefir
• Yogurt
• Sauerkraut
• Kimchi
• Natto

Prebiotic-rich foods include:

• Raw Jerusalem artichoke
• Raw dandelion greens
• Raw garlic
• Raw leeks
• Raw onion
• Cooked onion
• Raw asparagus
• Banana

Include as many of these foods in your diet as possible to improve your gut health and fight the inflammation of arthritis.

Arthritis can leave you unable to do the things you love most, like play tennis or golf, get out and take a walk, play with your kids or grandkids or even just get out of bed in the morning. But, you don’t have to rely on dangerous prescription medications to overcome your symptoms and take back your life. Use the five powerful food groups above to relieve inflammation, decrease stiffness, pain and swelling and get moving again.

The post 5 Powerful foods that fight arthritis pain and inflammation appeared first on Easy Health Options®.