Keeping the Knees Strong and Supple

By The Better Life Experts

The parts of the body are designed to take us through our lifetime (provided that we take good preventative care of them) and the knee is no exception. The knee is the largest joint of the body and can withstand loads equal to more than four times body weight. It is able to pivot, twist, bend and is self-stabilizing. It is also prone to injury, especially as we age. In order to keep the knees strong and responsive, we need to practice some lifestyle tips, including: Strengthening thigh muscles, stretching regularly, moving more and losing weight.

Researchers have found that people who have strong quadriceps (thigh) muscles tend to have less knee pain and improved physical function when compared to those who have weak thigh muscles. Learn the right way to exercise and build quadriceps muscles before heading out to the gym and over-stressing knee joints.

Flexibility and maintaining suppleness as we age is extremely important for the muscles and tendons that connect to the knee. Because muscles that are not used tend to weaken, it is imperative that we continue to move, even if we feel a slight soreness in the knee. Muscles help to absorb pressure that moves up the leg with walking and stepping; a stiff knee has to take on more of the body’s weight than a supple knee with good strong muscular support.

And, losing as little as 5% of body weight can reduce the likelihood of developing arthritis in the knee, according to some authors at a meeting in November, 2009 of the American College of Rheumatology.

If you have swelling, hear grinding noises or have the sensation of feeling gravel moving around in your knee, get to a doctor as soon as possible. You may have existing arthritis or cartilage damage, in which case, you may need physical therapy, anti-inflammatory medications or even surgery in order to relieve pain. And, although the jury is still out, many doctors recommend taking 1,500 mg of glucosamine together with 1,200 mg of chondroitin daily to help strengthen aging cartilage, according to Frederic Nicola M.D. an orthopedic surgeon practicing in Marina del Rey, California.

Dietary Supplements and Arthritis

Lets take a look at the means by which supplements can be more effective as an adjunct to a healthy diet and physician care to those with arthritis.

Ideally, a healthy diet should provide all the nutrients, vitamins and minerals needed by the body. Supplements can be used to complement our diets, but should not be employed as a substitute for healthy, nutrient rich foods. Note: People can take too many supplements at higher doses than they would ever consume in food products, so supplementing with vitamins and minerals can increase the risk of toxicity in some individuals, especially those made synthetically.

If you have been diagnosed with arthritis, consult with your physician about the use of vitamins and minerals before you begin a supplementation program. Remember that it is important to take supplements properly and follow the label instructions. The following list can help to increase the effectiveness of supplements:

• Consume supplements with food in order to improve absorption by the body;

• Be aware that some supplements interact with each other (e.g. zinc interferes with copper and iron absorption). Taking lots of different supplements can reduce effectiveness due to possible interactions;

• Always check with your pharmacist concerning possible interactions with prescription drugs;

• Buy your supplements from reputable manufacturers so that consistency of product is maintained;

• Consider the cost. Taking supplements can get expensive;

• Always consult with your physician before taking more than the RDA (Recommended Daily Allowance) of any supplement.

The following lists details some (but certainly not all) of the supplements popularly taken by people with arthritis. This list is designed for informational purposes only.

• Aloe Vera – Generally marketed for internal use as a drink, some animal studies have reported promising results, but taking aloe internally might alter the effects of prescribed medications. Any benefits in the reduction of inflammation seen in rheumatoid arthritis may be overshadowed by safety concerns about the ingestion of aloe.

• Bromelain – Derived from pineapples, this mixture of protein digesting enzymes may reduce inflammation and the swelling associated with arthritis flare-ups. Taking antibiotics, or any blood thinning medications, such as warfarin or aspirin in combination with bromelain may cause bleeding.

• Calcium – An essential mineral for the construction and repair of bones, only 1/3 of dietary calcium is absorbed through food, and as we age, our ability to absorb calcium decreases. Since calcium helps to keep bones hard, it becomes increasing important to supplement with calcium and vitamin D if you have arthritis. Check with your physician about appropriate dosage levels. Additionally, if you have any kidney problems, check with your physician before supplementing with calcium.

• Ipriflavone – Helps your body absorb calcium and put it to work.  Studies show that, when it’s taken with 1,000 mg of calcium, 600 mg of ipriflavone can help your body from new bone cells.  Vitamin D and chicory root give the extra boost.

• Chondroitin Sulphate – Part of a large protein molecule that gives cartilage elasticity, chondroitin sulfate occurs naturally in the body. Supplement forms are generally derived from the cartilage of cattle or fish. It is often combined with glucosamine and is used to relieve the symptoms of osteoarthritis. There is no current evidence that it is effective in the treatment of rheumatoid arthritis. Because chrondroitin sulfate is a slow-acting supplement, it may take a couple of months to notice any improvement in function. If you haven’t noticed any improvement within a few months, it is unlikely that you will derive any real benefit from this product. You may experience an increased possibility of bleeding if you are currently taking blood thinning medications such as aspirin or warfarin.

• CMO (Cetyl Myristoleate) – Made from beef tallow (a hard fatty substance extracted from cattle) and marketed under names such as Cetyl-M, Celadrin and Flexcin (as well as many others), Cetyl Myristoleate is a scientifically unproven product for the treatment of osteoarthritis. If you are under physician care and take methotrexate or any other steroids, do not stop taking your medications despite any sales pitches which claim that CMO can be used as a substitute for these prescriptions.

• Devil’s Claw – Derived from the Devil’s Claw desert plant of Africa, this supplement claims to have modest anti-inflammatory benefit. Usually taken in capsule form, it should not be used by people who have ulcers, gallstones, diabetes, or are pregnant. Blood thinning drugs such as aspirin and warfarin should not be taken in combination with Devil’s Claw. Check with your physician before taking this supplement.

• Evening Primrose Oil – Commonly known as EPO, this product contains the fatty acid GLA (gamma linolenic acid). Several studies have shown that GLA, in supplement form, can relieve inflammation in people who have rheumatoid arthritis. EPO is a slow acting supplement and you may need 3-6 months to get the full benefit of usage. Generally, the effect is lost when EPO is discontinued. It may also be used with fish oil.

Now, do these apply to you?

Do You Want To Have…

• Freedom from the inflammation, stiffness, and pain of your arthritis?
• The ability to be able to do the things you WANT to do when you want to do them? Whether it is to simply take a walk in the morning or to go dancing with your spouse.
• The ability to enjoy your favorite past-times, whether they be sewing, golfing, playing tennis, etc.? Just the simple act of opening a jar or tying your shoes without any pain can be yours again!
• The information about how you can STOP arthritis at the root of the problem, instead of just masking the symptoms? Money in your pocket instead of continuously paying for doctor visits, prescriptions, over-the-counter medications, and strict diets?
• Freedom from the shackles of arthritis? So you are able to do things for yourself again, instead of having to wait for others to do it for you.
• Freedom from the daily grind of popping prescription pills, their side effects, and over-the-counter products?
• Your energy and enthusiasm go through the roof? Imagine what getting rid of your arthritis will do for you…

See how this thirty-five years arthritis sufferer cured in one month with no over-the-counter, no prescription drugs!

Beneficial Foods for People with Arthritis

(Better Life Expert)

Considerable research has been conducted over the years into the link between diet and arthritis. While there is no definitive connection between food and flare-ups, certain foods can help to reduce the pain, inflammation and possible progression of arthritis in general, with particular emphasis on inflammatory arthritis rather than osteoarthritis. People will react individually to specific foods, so there are no hard and fast rules with regard to foods and reduction in the inflammatory process.

Most of the foods detailed in the list below are part of a well-balanced diet, so it is worth introducing or re-introducing them into your meal plans:

• Apples: Contain magnesium which may help to decrease fibromyalgia symptoms.

• Berries: Contain antioxidants that can reduce inflammation. Blueberries, blackberries, cranberries, raspberries and strawberries contain fiber, folic acid, magnesium, potassium and vitamin C. Individuals taking methotrexate (which is used in the treatment of rheumatoid arthritis) should take a folic acid supplement as well as eat their berries in order to make new cells.

• Cherries: Another anti-inflammatory food, they contain fiber, vitamin A and C.

• Citrus Fruits: Rich in vitamin C, which may protect against the development of inflammatory arthritis, oranges, lemons, lime, kiwi and grapefruit, contain fiber, folic acid, magnesium and potassium. Note: Grapefruit and grapefruit juice may interfere with the action of some rheumatic drugs (such as ciclosporin) as well as other medications. Your physician and/or pharmacist should warn you of these possible interactions when certain medications are prescribed.

• Cruciferous Vegetables: People with rheumatoid arthritis have an increased risk for developing heart disease. Vegetables such as broccoli, cauliflower, cabbage and brussel sprouts in are beneficial for the heart and should be eaten in sufficient quantities to be effective. Cruciferous vegetables also contain fiber, folic acid and vitamin A, C and K. Because some arthritis medications can cause constipation, eating fiber is especially important for healthy intestines.

• Dairy: Milk, cheese and yogurt are high in calcium, which is important for healthy bones. Dairy products also contain high levels of folic acid, magnesium and vitamins. Note: Choose non-fat or skim selections of dairy products because the full fat varieties are high in saturated fat which can increase inflammation.

• Green Leafy Vegetables: High in calcium, kale, mustard greens, okra and swiss chard are good for the heart as well as being great sources of iron.

• Nuts: Contain omega-3 fats, which can help to ease stiffness and reduce inflammation, pecans, walnuts and hazelnuts are also high in antioxidants. Brazil nuts are also high in selenium which may act as an immune booster. Note: Nuts are high in fat, so consume them in moderation.

• Oily Fish: Salmon, mackerel, sardines, etc. contain oils that help to fight inflammation, reduce joint pain and lessen stiffness.

• Peas, Beans and Lentils: Great sources of iron, which help to prevent anemia, these foods also contain fiber, folic acid and other minerals.

• Whole Grains: Whole-wheat sources of bread and pasta as well as brown rice contain fiber and magnesium which is important for healthy bones.

Be aware that many myths abound regarding the role of foods in the treatment of arthritis for which there is little to no scientific evidence. Because excluding foods completely may cause nutritional deficiencies, always check with your physician before trying elimination diets. And, remember that not everyone will react to the same foods in a similar way.

One popular myth promotes the elimination of acidic fruits (lemons, oranges, grapefruit, etc.) as well as nightshade vegetables (peppers, eggplant, tomatoes) as a means of reducing symptoms of arthritis, but there is no scientific evidence to support this claim. Because these foods are so nutrient rich and low in calories, excluding them from your diet is probably not a good idea. Yet another dietary myth claims that dairy products cause arthritis, and again, there is no scientific evidence to support this claim. The fat in dairy products can increase inflammation, but is probably not a causal factor in getting arthritis.

Some myths link red meat with the development of rheumatoid arthritis. This is a false claim (according to current scientific research). However, watch the intake of inflammatory saturated fats and choose lean versions of red meat if you choose to eat certain animal proteins.

Other claims regarding the use of cider vinegar and honey as cures for arthritis are equally unproven. If there is no scientific evidence to back up claims, then they are likely untrue.  Check back and we will keep you informed on the latest claims as they are presented.

Maintaining Bone Cartilage and Knee Health

Cartilage acts as a cushion between joints to allow for smooth movement and helps to prevent bones rubbing together. It contracts and expands like a foam sponge each time weight is applied to a joint. It compresses a little when a step is taken and then expands to return to its resting state. The cartilage in our knees (which is referred  to as a foam sponge) is saturated with synovial fluid, a clear viscous liquid. The sponge soaks up this fluid and squeezes it out with each step we take during the day and lubricates the cartilage, allowing us to move freely. This repetitive action of filling and wringing stimulates cartilage growth and repair.

Since cartilage does not have blood vessels that can supply nutrients for growth and repair, it must rely on condrocytes (cartilage making cells) within the synovial fluid to provide nourishment. And, it is through the repetitive stressors from weight bearing exercises that chondrocytes are formed. These condrocytes receive the nutrients from the synovial fluid and produce more cartilage. So it is actually through regular and consistent range of movement and weight bearing exercise, such as jogging or walking, that we maintain good cartilage health and help to prevent osteoarthritis from occurring as we age. “Move it or lose it” is more than just an adage when it comes to healthy knees.

Beside exercise, adding glucosamine  to your diet to promote joint function and mobility.  Glucosamin 7 is clinically proven to help protect, lubricate, and cushion  cartilage, helping your body naturally build, repair, and maintain the structures surrounding joints and bones.

Arthritis and Exercise

exercise" src="http://fitnessguide101.com/wp-content/uploads/2009/11/arthrits.jpg" alt="arthritis and exercise" width="116" height="100" />By the expert at Better Life:

There are two main types of arthritis: Osteoarthritis, which is commonly associated with aging and the everyday wear and tear of cartilage in the body. Our hips and knees are the most frequently affected areas because they are weight-bearing. Rheumatoid arthritis, on the other hand, can occur at any time in an individual’s lifetime and involves active inflammation of joints and related connective tissues as well as skeletal muscle.

People who suffer with arthritis should avoid high impact exercise and instead choose activities that do not involve painful ranges of motion during flare ups. Stick to gentle stretching, strengthening, and conditioning exercises. Because regular exercise helps people (with or without arthritis) to live longer, it is critical that an appropriate level of movement is attempted every day to help keep bones strong, maintain muscle strength and reduce overall pain levels. Some individuals with arthritis are prescribed steroids by their physician, which can lead to thinning bones; regular exercise helps maintain bone strength and lessen the side effects of steroid drugs.

Some good examples of safe exercises for both osteoarthritis and rheumatoid arthritis sufferers are as follows. Not all of the movements suggested are suitable for everyone during phases of acute arthritis flare ups. Check with your physician prior to beginning any exercise program, especially if you have had joint replacements.

• Range of Movement Exercises – Should be done 2x per day every day with a gradual build up in repetition. Start with 3 repetitions and increase the amount to 10 reps over time.

Hands wrists and forearms
Ankles and feet
Shoulders and neck
Back, hips and knees

• Strengthening Exercises – Try to do these exercises twice every day and build up to a complete 10 reps. Tense and hold the muscles in the positions for 5 seconds.

Hands and wrists
Ankles
Back
Hips and knees

• Aerobic Exercises
• Walking – Although unsuitable for some people with arthritis, it is probably the easiest way to exercise. Walking is great for strengthening the heart and lungs as well as the muscles around the knees and hips.
• Swimming is a great exercise for almost all arthritis sufferers because it stretches and strengthens muscles as well as providing a good workout for the heart and lungs. The buoyancy of water helps support body weight, thereby relieving pressure on joints and greatly reducing the jarring pain some aerobic exercises can cause. Hydrotherapy pools are heated to warmer temperatures and may also helps relax muscles so that joints can move more freely.

• Cycling – Try using a stationary bike at home in order to avoid busy roads and traffic. If you have knee problems, check with your physical therapist or physician before you go out and purchase this piece of equipment.

• Yoga – As a more holistic approach to exercise, yoga can improve muscle tone, mobility, and encourage muscle relaxation. Some yoga moves are not appropriate for people with arthritis, but many teachers can adapt traditional movements for individual needs, so it is important to speak with your physician about moves that should be avoided prior to joining a yoga class.

• Tai Chi – This form of martial arts consists of slow, fluid, gentle and circular body movement. It can aid people with arthritis by improving body posture, improving circulation and breathing. Tai Chi may also improve general fitness, balance and increase energy levels. It is a very adaptable discipline, but as always, make your instructor aware of physical limitations so that you can get the most out of your classes.

Pilates – A fusion of stretching and strengthening for the entire body, pilates targets deep postural muscles which enable an individual to build strength from the inside out. The exercises are low impact and involve a series of gentle, controlled movements on a mat or machine. Find an instructor with whom you can discuss and adapt exercises according to your physical condition and check with your physician before starting a pilates program.