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~ Back to Articles Index Page ~  The word arthritis literally means "joint inflammation". The term arthritis actually encompasses over 100 different conditions. Depending on your gene pool, you may or may not be predisposed to developing arthritis. The good news is that, if you have arthritis in your family, you can postpone the flipping of any "genetic switch" that might activate arthritic conditions in your body with a few simply incorporated lifestyle changes that you can begin making today. Exercise and movement is the key. Maintaining an exercise program at least three times a week will help keep your joints supple and allow you to continue to enjoy the range of motion you have today. Nutritional choices that keep inflammation at bay are also key. Certain supplements, vitamins and minerals can waylay the onset of arthritis by giving your body more of what it needs, especially if your diet is lacking. In addition, there is a whole host of herbs with anti-inflammatory properties that you can cook with or take in supplement form to keep inflammation from occurring where it has no business being. Read on for a detailed explanation of how to incorporate these options more fully into your lifestyle. A few little facts about arthritis Ranging from mild to major, arthritis can run anywhere from simple tendonitis to the serious condition of rheumatoid arthritis. In addition, there are side shoots of arthritis, called pain syndromes, such as fibromyalgia, and a whole host of other categories and related conditions. What we have to remember here is that the majority are all about inflammation. When lasers were invented, we knew immediately that we had a beneficial tool on our hands. We also knew that, if left to run without stringent protocols, a laser could cause extensive damage. So is the effect of inflammation in the body. The body must keep inflammation under control for it to be beneficial. Inflammation is a crucial part of the body's natural response to dis-ease or damage, however, if left to its own devices without the body's strict control mechanisms running the show, inflammation can run amuck and cause damages it was never intended to. The normal process of inflammation usually instigates four localized conditions meant to further the healing process by immobilizing the area:
Abnormal inflammation occurs when inflammation extends beyond its appointed limits in space and time – when it spreads to areas of the body that have not experienced injury or attack, or when it does not end when the problem that elicited it resolves. The body must regulate the inflammatory response, turning it off when it has achieved its purpose. When inflammation escapes this control, when it targets normal tissues, when it just won't quit, it promotes disease rather than healing. 1
1. Exercise In this day and age of sedentary endeavors, our joints don't get the attention they're meant to. We sit at computers during the day; we sit in our car to drive home, and in the evening, we sit in front of the television. Have you ever heard the expression; "I'm in no shape to exercise"? Well, there's another old saying that applies even more, especially when discussing arthritis, "Move it or lose it!" Working with a trained professional to design an appropriate exercise program may help you sidestep the onset of arthritis. Your joints are designed to move and they need regular exercise to help them function the way they were meant to for as long as possible. Exercise also helps maintain muscle tone and improves range of motion.  Exercising doesn't mean pounding the pavement for miles every night. A good exercise routine will offer you variety that will not only keep you interested but will address all parts of your body. Swimming is an excellent exercise. It's calming and keeps your joints supple without the detrimental effects gravity can have on the body. Exercise helps keep your weight down as well. A simple gain of 10-20 pounds increases wear and tear on the shock-absorbing cartilage in your joints. Something as simple and pleasant as a light evening walk around the block does double duty; it helps keep your weight steady and works your joints at the same time. 2. Targeted Nutrition Keeping in mind that arthritis is mostly about inflammation, your diet should reflect foods that avoid invoking inflammation in your body. Variety is the spice of life and so it should be with your nutritional choices. Try to include fresh fruits and vegetables in a whole range of colors every day and, whenever possible, avoid processed and fast foods. If buying fresh fruits and vegetables is not the best option for you, frozen is the next best option as many companies freeze their product as soon as humanly possible. The one thing you might lose with frozen product is the amount of readily available fiber. Try and keep your caloric intake to what is appropriate for your situation. For instance, a smaller female engaged in less daily activity should take in fewer calories in a day than a larger, more active male. Ask your health care professional to give you an idea of what’s right for you. By watching your calories, you can keep your weight steady. It’s best if you take in about 40 to 50% of your calories from carbohydrates, 30% from the good fats (avocados, nut butters, walnuts, salmon, olive oil, etc.) and 20 to 30% from protein. Try and keep your carbohydrates to whole grains (whole wheat bread) and vitamin or mineral rich choices (bananas are full of potassium).  Special attention can be given to fiber as this keeps you fuller longer and acts as a good sweep for your intestines. Try to eat at least 40 grams per day. Sources of fiber can include cereals, fruits, vegetables, whole grains and legumes. And, if you begin to increase your fiber intake, don’t forget to increase your water intake as well. Drinking up to two liters per day is optimal however other sources offer you the hydration you’ll need including fruits and vegetables higher in water content such as celery, lettuce and watermelon, teas (white, green and oolong) fresh fruit juice and sparkling waters with lemon or lime. 3. Supplementation & Lubrication  If you are not eating oily fish at least twice a week, consider supplementing with a product such as Udo’s Oil. Udo's Oil is a certified organic, sustainable, and fish-free blend of plant-sourced oils designed to supply the ideal 2:1 ratio of omega-3 & -6 fatty acids. It contains all the good fats you need, without any of the bad fats you should avoid. Add CoQ10 to your supplement regimen. CoQ10 has been shown to assist with weight loss. Coenzymes also reduce, neutralize and prevent the damage done to the body by free radicals such as deterioration of bone, joints and connective tissues. Glucosamine, found in high concentrations in joint structures, is a type of amino sugar, and as such, is incorporated into the structure of body tissues. It is involved in the formation of things such as your nails and skin, but more importantly, it is also involved in the formation of your bones, ligaments and tendons. Chondroitin is an important element in the creation of cartilage, the tough connective tissue found in the joints that acts as a cushion. Mostly made from shark or cow cartilage, it is best used in combination with glucosamine when taken in consideration of conditions such as arthritis. Anti-inflammatory Herbs All of the herbs listed below have anti-inflammatory properties. Most can be purchased in combination in tablet, capsule or liquid form. Liquid preparations tend to get into the bloodstream the quickest and easiest, and are helpful for people suffering with conditions such as malabsorption, Crohn's and Colitis.
Carol Roy is a Natural Health Practitioner, registered with Natural Health Practitioners Canada, who received her diploma from the Alternative Medicine College of Canada in Montreal, Quebec. With 9 years experience in her area of expertise, naturopathic medicine, Carol has also trained to become a fully qualified Reiki Master, Quantum Touch ® Practitioner and Reflexologist. are recommendations only and not a substitute for any medical advice or a replacement for any prescriptions. Seek medical advice for any health concerns. Consult your health care provider before using any recommendations herein. References: 1. Dr. Weil on Healthy Aging – The Faces of Inflammation www.drweilonhealthyaging.com |
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