Happy Holidays to all from myself and my fellow bloggers, Marie Spano and Kathy Stevens.  It is Christmas Eve and very snowy here in Bellingham, WA so it looks like we will be having a white Christmas.  Not something we have here very often, so it is nice except for the bad roads while everyone is trying to travel.

Thank you to all our blog readers!  We have really enjoyed bringing you the latest news and information about health and wellness and will continue in the New Year.

With all the renewed interest in health and nutritional supplements such as Vitamin D, 2009 should be a great year for additional studies and research. 

Also, don't forget to enter or re-enter the View, Vote, and Win contest and vote on your favorite video.  The contest ends January 3rd, 2009 and the winners will be announced then for both the one year supply of energy and the Video Contest.  Stay tuned!

Stay healthy and well this holiday and into 2009.  Make health and fitness a priority for yourself and your family and it will really make a positive difference in your life.  Start with small steps such as walking and taking at least a vitamin D supplement.  Then add on more later such as nutritional foods, adding calcium supplements or glucosamine and chondroitin for joint health and fitness walking.  Each one is an important step to a healthy lifestyle.

Speed Walking

Another great way to add a bit of spice to your walk program is with speed play.  Some times called interval or Fartlek training, it is the best way to rev up your walk and train towards faster race time. 

The difference between this type of training and your continuous walk training is that the intensity and speed of the exercise varies, to train both the aerobic (with oxygen) and anaerobic systems (without oxygen).  Simply put, the aerobic system is the system your body uses to perform continuous activities like walking, swimming and bike riding.  Your respiration and pulse rate increase, but you can handle it and keep going for 20 or more minutes.


The anaerobic system is used for high intensity activities like sprinting and jumping, that cause you to become winded and fatigued, forcing you to stop within a 30 to 90 seconds. 

By training both of these systems you will become more fit and able to walk at faster, harder paces.  The easiest way to implement this into your existing walk routine is to perform timed bouts of fast walking followed by slow, recovery walking.  This can be accomplished using the walking techniques described in the previous walking pace articles. 

Start with a warm up walk lasting between 10 and 15 minutes and then pick up your pace to a 30 to 60 second speed walk, followed by 1 to 3 minutes of leisurely paced, health walking.  Once you feel that you have adequately recovered you can go back to a moderate fitness paced walk.  Every time you do a 30 to 60 second speed pace, follow it up with a 1 to 2 minute recovery pace.   Start with two or three of these bouts equally disbursed within your walk, then add in another every few weeks as desired.

The ratio is the time difference between the fast, work pace and the slow, recovery pace.  Typically you begin with a 1 to 3 ratio.  That means the recovery pace is 3 times the length of the work pace.  For example:

30 seconds fast – 1.5 minutes slow (1 to 3 ratio)
or,  1 minute fast – 3 minutes slow  (1 to 3 ratio)

As you get in better condition for intervals you can reduce the ratio to 1 to 2

30 seconds fast – 1 minute slow (1 to 2 ratio)
Or, 1 minute fast – 2 minutes slow (1 to 2 ratio)

It can be a lot of fun trying different ratios. Soon you’ll be cruising down the road with greater speed and energy.  But don’t overdue it... interval training is quite intense so limit these types of training sessions to no more than a few times per week.

Many of the abilities and improvements you will be working on in this three part series go hand and hand because of the cross over between strength, power and speed... so feel free to use a variety of these suggested programs during your week, month and/or year...

Remember, walking is essential for joint health and for managing arthritis and managing osteoporosis.  Try these walking programs and you might walk in the next race!

Join a Walk it Prevention team!

Building a Better Walk Program

Who wouldn’t like to make the most out of every walking workout? As a continuation on my recent series on walking, in this post I would like to talk about the power walk. 

A simple way to increase your walking power and output is to increase the dynamics of your arm swing.  Create a fist with your thumbs resting on your knuckles and bend your elbows to right angles.  Pump your arms forward and back with your fist moving from sternum to hip in an alternating fashion.  As you pump your arms think about driving your elbows down and back right along side of your torso. Keep your arms moving in a straight line; don’t let them swing side to side or cross the body. To progress further try-adding resistance in the form of hand held weights, body vests, or walking poles.  All of these options will help you burn more calories while using them while also increasing your ability to perform a more powerful walk when you walk without them.  

Start off using the lightest increments of weight.  Restrict the time you spend using the added resistance.  Start with 5 or 10 minutes and then gradually build up to your regular workout time.  If you plan to increase your resistance, do so in small increments every 4 to 8 weeks. The maximum recommendation for hand held weights is 3 pounds and the maximum for weighted vest is 30 pounds.  Note: Controversy exists over the use of hand held weights due to the stress to the shoulder joint.  Please check with your doctor first. 

• Active arm swing output increase
  - Using arm swing = 10% increase (approximately .5 cal. per min.)   (Elbow bent to right angle, fist pumps from sternum to hip)

• Hand weights output increase (with active arm swing)
- 1 pound = 10% (approximately .5 cal. per min.)
- 2 pounds = 20% increase (approximately 1 cal. per min.)
- 3 pounds = 30% increase (approximately 1.5 cal. per min.)

• Weighted vest output increase
- 10 pounds = 10% increase (approximately .5 cal. per min.)
- 20 pounds = 20% increase (approximately 1 cal. per min.)
- 30 pounds = 30% increase (approximately 1.5 cal. per min.)
- Vest should not exceed 20% of ones total body weight (i.e. 130 pound person should go no higher than 25 lbs.)

• Walking poles:
- Using poles = 20+% increase (approximately 1.5 kcal per min.)

As you know, walking is good for increasing energy levels, managing arthritis and joint health.  Increasing or alternating your walking workout is a way to get the most out of your workout.

*Keep in mind that good posture, controlled arm swing and proper overall walking form (see article on walking form) must be maintained during the use of any added resistance device. If the use of added resistance causes, neck, shoulder pain or low back pain discontinue immediately.

In a previous post I wrote about health walking, which includes a leisurely paced stroll with focus on good posture and relaxed arm swing.  Now that you have done this for a few weeks, it's time to step it up to fitness walking.

In this style of walking pick up the pace (13 to 15 minutes per mile) by focusing on a few additional factors, in particular your arm swing and foot strike.  This style of walking will increase both your pace and the amount of calories and muscles used in the activity.  It will easily take you from moderate to more a more vigorous state of exercise.  It's great for overall joint health and increased energy. 

Fitness Walking Tips
The following technique tips will help you perform fitness walking with good form and mechanics.

• Maintain good posture.
• Flex the elbows to approximately 90 degrees. Let them swing forward and back without crossing the center of the body or swinging higher than the top of the sternum. Keep elbows close to sides.
• Speed up the arm swing to speed up the leg action
• The hips will rotate slightly in a natural motion.
• Land on the heel of the foot with the forefoot raised.
• Roll from the heel to the ball of the foot.
• Forcefully push off the forefoot.
• Lean slightly forward from the ankles, not the waist.

To help keep your joints flexible and strong, make sure to take glucosamine and chondroitin supplements each day.  You will notice the difference as you increase your walking intensity.  Try alternating one day of health walking with one day of fitness walking until you build up your stamina. 

What Vitamin D means to you and your family

A vitamin D deficiency can occur when usual intake is lower than recommended levels over time, exposure to sunlight is limited, the kidneys cannot convert vitamin D to its active form, or absorption of vitamin D from the digestive tract is inadequate. Vitamin D deficient diets are associated with milk allergy, lactose intolerance, and strict vegetarianism.

Studies show that people with low levels of vitamin D have lower bone density or bone mass.  Vitamin D is important for managing osteoporosis and joint health especially for those over 50.

Exclusively breast fed infants
Breast milk does not have enough vitamin D to meet an infant’s needs.  Studies indicate that breast milk only provides approximately 25 IU/L.

Darker skinned individuals
Melanin, the pigment that makes skin dark, also protects darker skin from the sunlight.  In doing this, it decreases the amount of sunlight absorbed by skin and utilized to produce vitamin D.  Studies have also found that rickets is more prevalent in immigrants from Asia, Africa and the Middle East and that African Americans are at risk for low serum levels of vitamin D.   If you have darker skin, you need to spend more time outside in the sunlight in order to produce enough vitamin D in comparison to a lighter-skinned individual’s exposure.  Keep in mind that although darker skin protects skin from the damaging effects of sun exposure, darker-skinned individuals are still at risk for skin cancer.

Older individuals
As people age, the body’s synthesis of vitamin D is decreased as is the kidney’s ability to convert vitamin D to its active hormone form.  Those who are 50 years of age or older are considered at risk for developing vitamin D deficiency.  

People exposed to little sunlight
If you live where the sun rarely shines or diligently wear sunscreen and cover up most of your body in clothing, your skin is not obtaining enough sun exposure to manufacture adequate amounts of vitamin D.

People with fat malabsorption
As a fat-soluble vitamin, vitamin D requires some dietary fat for proper absorption.  Fat malabsorption is associated with pancreatic enzyme deficiency, Crohn’s disease,
cystic fibrosis, celiac disease, surgical removal of part of the stomach or intestines, and some forms of liver disease.

Obese individuals
Obesity/excess body fat increases the risk for vitamin D deficiency.  Vitamin D is stored in fat tissue and the more fat tissue a person has the less available their vitamin D is for circulation.

In addition to the groups mentioned above, individuals with kidney disease , gastrointestinal and liver disease , and primary hyperparathyroidism are at risk for vitamin D deficiency.

Aside from bone pain and muscle weakness, there may be little indication that someone has inadequate circulating levels of vitamin D.  To learn your vitamin D levels, ask your doctor about a rapid vitamin D test that measures your blood levels of the vitamin.

Because it is difficult to get enough vitamin D from diet and sunlight, taking vitamin D supplements is recommended.  A liquid vitamin D supplement is a great way for the whole family to get the vitamin D they need without having to swallow large pills.



References:
Gartner LM, Greer FR, American Academy of Pediatrics Committee on Nutrition. Prevention of rickets and vitamin D deficiency: new guidelines for vitamin D intake. Pediatrics 2003:111:908-10

  Alsafwah S, Laguardia SP, Nelson MD et al.   Hypovitaminosis D in African Americans residing in Memphis, Tennessee with and without heart failure. Am J Med Sci 2008;335(4):292-7.

  Holick MF. Vitamin D: the underappreciated D-lightful hormone that is important for skeletal and cellular health. Curr Opin Endocrinol Diabetes 2002;9:87-98

  Glerup H, Mikkelsen K, Poulsen L, et al. Commonly recommended daily intake of vitamin D is not sufficient if sunlight exposure is limited. J Intern Med 2000;247(2):260-268

  Lo CW, Paris PW, Clemens TL et al. Vitamin D absorption in healthy subjects and in patients with intestinal malabsorption syndromes. Am J Clin Nutr 1985;42:644-49.

  Arunabh S, Pollack S, Yeh J, Aloia JF. Body fat content and 25-hydroxyvitamin D levels in healthy women. J Clin Endocrinol Metab 2003;88(1):157-161

  Gal-Moscovici A, Sprague SM. Role of vitamin D deficiency in chronic kidney disease.  J Bone Miner Res 2007;22 Suppl 2:V91-4.

  Pappa HM, Bern E, Kamin D, Grand RJ.  Vitamin D status in gastrointestinal and liver disease. Curr Opin Gastroenterol 2008;24(2):176-83.

  Silverberg SJ.  Vitamin D deficiency and primary hyperparathyroidism. J Bone Miner Res 2007;22 Suppl 2:V100-4.

3 Part Series

In my previous post, I talked about health walking and I would like to expand on that.  Many older adults are experiencing the joys of walking for fitness and for joint health, including participation in local 10k, half and full marathon races.  It's a great way for managing arthritis.  Over the next three part series, I will lay out a few training options that can help take your walks and races to the next level. 

Strength Walk (part 1)
As you progress your routine don’t forget to include some complementary resistance-training exercises for the muscles you use during your walks.  By strengthening your leg and torso muscles you will reduce joint stress and muscle fatigue, giving you greater stamina no matter how long the race.  It’s best to implement your strength-walk program a few months prior to a given race, but it’s never too late to get started. 

Below is a short series of strength moves that you can add right into your walk or perform on off days.  You should try doing them at least 2 to 3 times per week. 

1. Walking lunges (for the leg and hip muscles): start with your feet together, step forward and bend both knees until you are in a lunge position, then bring the rear foot up to meet the front foot. Repeat leading with the opposite leg.  Continue alternating legs for 10 to 15 steps on each leg.   

2. Scapular Dips (for the upper back and shoulder girdle muscles): Place your arms behind you with your hands resting on the edge of a bench or step.  Walk you feet slightly forward, hips and knees bent.  Fingers are forward and elbows are straight.  Slowly let your shoulder blades slide upward towards your ears and then press them downward in the opposite direction.  Keeping all other joints stable.  Repeat this controlled shoulder shrug and press action 10 to 15 times. 

3. Heel to toe walks (for the lower leg muscles): Stand tall, bending the knees slightly and walk on your heels (toes up) for 30 seconds.  Follow this with 30 seconds of walking on your toes (heels up).  Repeat 30-second toe to heel walk two more times for a total of 3 sets.

4. Scapular Squeeze Circuit (for the mid back, postural muscles): Walk with proper form and arm swing for 5 to 10 minutes then continue walking while performing 20 scapular squeezes.  Tuck both arms in towards your sides and pinch the muscles between your shoulder blades as though you are squeezing a tennis ball between them.  Hold the squeeze for one to two seconds then release for one to two seconds.  Go back to normal walking technique then repeat the squeeze series a total of 3 times over.

Nutritional supplements such as glucosamine and chondroitin along with a sensible walking program may help improve overall joint pain and flexibility.

Have you hit the point where your mind may say ‘go’ yet your body says ‘no’, when it comes to high impact activities like running? 

Don’t let aging joints limit your competitive spirit.  Many people are finding the joys of walking in community 10K's, half marathons and even marathons.  After giving birth to five children, my own program has evolved to a brisk fitness walk... It keeps my blood pumping with less joint impact, along with the fact that it is a whole lot easier on the pelvic floor muscles. 

Walking is awesome exercise and can be a great way to complete any race event you may be interested in, even a marathon!  It's also great for overall bone and joint health and for managing arthritis. 

To pick up your pace without increasing joint impact you need to move from a healthy, leisure walk towards a faster race walk style.  It is all in the technique.  The following easy and progressive walk tips can get you moving faster, burning more calories, toning extra muscle, and crossing the finish line in record time.

There are three primary walking styles, originally introduced into the fitness education market by Reebok over 10 years ago.  First is health walking, which includes a leisurely paced stroll (16 to 30 minutes per mile), done with your focus on good posture and a relaxed arm swing.  It is perfect for increasing health and preventing the diseases that have been linked to inactivity including arthritis, obesity and osteoporosis.  The U.S. surgeon general has recommended that everyone try to accumulate at least 30 minutes of this moderately paced style of walking, most if not all days of the week.

The other two styles, fitness walking and speed walking, I will discuss in my next two posts.

Health Walking
The following technique tips will help you perform health walking with good form and mechanics.

• Head in neutral position (head centered, chin parallel to ground, eyes looking ahead).
• Shoulders down, pulled back and relaxed
• Chest lifted
• Abdominals contracted and buttocks tucked under hips
• Arms relaxed and swinging in opposition to the legs
• Comfortable stride   

It's even better if you can walk with a partner each day.  As the weather worsens during the winter, try walking in your local mall or on a treadmill.

Illustration:  Walk Reebok Training Manual: 1995.

Maintaining joint health is very important, especially as we get older.  Ordinary activities once taken for granted such as walking, climbing stairs or getting into your car, can be difficult and painful with arthritis.  I've noticed lately that my knees and back hurt when I am gardening and I can't work as long as I used to, which is very frustrating.

Don't let arthritis get the best of you.  There are steps to take to help overcome the symptoms of arthritis and live a full life. 
In my next few posts I will write about types of arthritis and different tips for managing arthritis in your daily life.

Osteoarthritis

Osteoarthritis (OA) is the most common form of arthritis suffered by millions of Americans.  Usually associated with older people.  OA can affect younger people especially through injury or repetitive use, such as athletes.

Cartilage, the smooth, rubbery substance that covers the ends of bones and acts as a cushion, can breakdown resulting in osteoarthritis in the joints. 

Causes vary such as genetics, obesity, or overuse.  Weight control is one way to reduce painful stress on the knees.  Also strengthening the muscles around the affected area may also help.  See exercises for managing arthritis post


Arthritis Tip of the Day:  It's fall bulb planting and clean-up time for many of us gardeners.  Try using a long-handled bulb planter for less bending.  Use a garden scooter bench to sit on when weeding or pruning instead of kneeling.  Ask your children, grandchildren, or neighbors for help!  Make it fun by offering treats and beverages.

Glucosamine and Chondroitin supplements have been shown to be beneficial in maintaining healthy joint function, cartilage and flexibility.

My garden in the spring

Setting the right goal is the most important step in starting a new fitness program... unfortunately it is often underestimated or completely overlooked.  How often do you hear people tell you that they joined a health club last year, but never go? Or they lost 5 pounds only to put back on 10? These unfortunate endings could have been prevented if the right goals were established in the beginning of the process.  

So how do you set the right goals and then actually achieve them?

The first thing to keep in mind is that most fitness related goals need at least 12 weeks for you to see measurable results.  Most people give up just about the time their bodies start changing.

Secondly, you need to focus on one primary goal at a time. Then it is important for you to have a way to monitor and track how you’re doing during the process.  And finally after the 12- weeks are over, you should re-establish a new goal based on your training results.  In doing so you are creating smaller more manageable goal increments. Success of any type often happens in small steps rather than unrealistic leaps.

Use the following steps to select the right fitness goal:

Meaningful: Make sure you’re goal is something that is truly meaningful in the ‘now’...

List 3 things you really want to change or improve about your body (in order of priority)
1.
2.
3.
(For example: 1. Lose weight; 2. Improve Joint Health; 3. Tone up)

Measurable: Now look at the three goals you listed and decide if and how you can measure them.

1. ____________________________
2. ____________________________
3. ____________________________

(For example: Lose weight: measure by scale; Feel better: self evaluation of energy level; less joint pain; Tone up lower body: tape measure)

Manageable: Take another look at your potential goals and decide which might be the most manageable, realistic and achievable over a twelve-week training period.

List the increment you would be trying to achieve per week.
1. __________________per week
2. __________________per week
3. __________________per week

(for example: Lose weight: 1 pound; Feel better:10%;  Tone up: lose ¼ inch off hips and/or thighs)

This process will help you recognize which of your potential goals might be the best to work on first.  Once you have achieved your goal, you can continue on the same path, advance the measurement or start working on one of the remaining two goals.

This systematic approach to goal setting and achievement can make the difference between ‘success’ or ‘depress’ when it comes to your next fitness program... so get goal setting and GO!

A new study just released revealed the five top reasons why physicians recommend dietary supplements to their patients.  The Life Supplemented Healthcare Professionals (HCP) Impact Study found that a majority of physicians - 79% - recommend supplements to their patients for these health reasons:

1. Bone Health 33%
2. Overall health and wellness 32%
3. Joint Health 29%
4. Heart Health 26%
5. Maintain healthy cholesterol 22%

The physicians were not asked to specify which supplements they would recommend for each condition; however, there are certain supplements that are widely recognized for each of these health areas.

1.  Bone Health - Calcium and Vitamin D are widely recognized and recommended for maintaining bone health and managing osteoporosis

2.  Overall health and wellness - This survey found that 72 percent of physicians think its a good ideas for patients to take a multivitamin. 

3.  Joint Health - Glucosamine and chondroitin supplements have been shown in clinical trials to aid in joint discomfort and mobility often caused by osteoarthritis.

4.  Heart Health - Omega-3's, EPA and DHA, found in fatty fish such as salmon are often taken for many health reasons, including a healthy heart.  Other supplements include vitamin E and B vitamins. 

5.  Maintain healthy cholesterol - Soluble fiber is known for its cholesterol-lowering effects and plant sterols are becoming popular also.

Top supplements used by the 72 percent of physicians who say they use a dietary supplement:

1. Multivitamin
2. Vitamin C
3. B vitamins
4. Vitamin D
5. Vitamin E
6. Calcium

Read more about this study here

 

Part 2 of Series on Exercise Gear

Exercise Wear
One of the first questions I often get when doing senior fitness orientations at my health club is ... what should I wear when exercising?  Well besides the right shoe (see part 1: Does the shoe fit) the next most important thing to have is the right exercise clothing.  Three things to think about when selecting your exercise where are comfort, breath-ability and layering.
 

• When it comes to comfort seniors will want to make sure clothing covers what they need to but doesn’t restrict full range movement or have any tight or irritating elastic banding. 
  
• By breath-ability I mean the ability for the material to release heat energy and possibly even decrease the sweat on your skin, often referred to as wicking sweat away.  This type of material helps with the evaporation of sweat and is quick cooling. Wicking-material clothes are typically found in the running or walking department of sporting good stores.
   
• And last but not least is the layering factor.  As we age our internal body temperature seems to be a bit out of whack.  I find that half my senior exercisers are always too cold and the other half heats up too fast.  It takes a bit longer for senior bodies to catch up with environmental changes... Thus those who are cold have a hard time warming up and those who run hot have a harder time cooling off.  Therefore, having a way of warming up or cooling off by putting on or taking off an extra layer of clothing is important.  For the cool senior it will be important to always bringing along a sweat or fleece jacket.  For those hotties it means making sure that they have short or non sleeved shirts on under their outer-wear and switching to shorter pants or legging.  
  
  In my next post I will talk about choosing the right kind of exercise equipment depending on why kind of exercises you want to do.  Remember exercise is very important for overall bone and joint health as you get older.  It's important to stay active and keep those joints moving!
  

In my last post, I wrote about exercise tips you can easily do while on the go.  In this post are specific exercises that you can do in your hotel room or anywhere without having to go to the gym. 

Body Blasters: The following exercises are very effective and use gravity as your resistance, so you don’t need any extra equipment.  These are also great for overall bone and joint health.  Do 1 to 2 sets of 8 to15 repetitions of each of the following classic exercises for a full body workout.

Push ups: for chest, triceps and shoulders                                                                                           

 

·        From a hand and knee or hand and toes position, bend the elbows and slowly lower chest towards the floor

 

·        Keep the abdominals held tight and try to get the chest to within a fists distance of the ground

 

·        Hold in the down position for a second or two and then exhale as you extend the elbows, pressing back up to starting position.

 

 

Single Leg Step Ups: for hip and buttock muscles                                                                                     

 

·        Stand with one foot on top of a step or solid bench (6 to 12 inches high) and the opposite foot on the floor behind the step or bench. 

 

·        Shift your weight onto the up leg and exhale as you extend (straighten) the hip and knee

 

·        Tighten the standing thigh and hip muscles for a second or two and then slowly lower back to the starting position. 

 

·        Repeat 8 to 15 times and then switch leg positions to work the opposite side.

 

 

Traveling Lunges: for the leg muscles

 

·        Start with feet together in good standing alignment

 

·        Step forward with one leg and bend both knees lowering into a lunge position

 

·        Hold for a second or two in the down position and then step the rear leg forward along side the front leg

 

·        Repeat with the opposite leg moving in a forward direction.

 

·        Breath fluidly throughout the movements

 

·        Continue in a forward moving direction, alternating between legs until you have completed 8 to 12 step outs on each leg

 

 

Shoulder dips: for mid back muscles

 

·        Position your arms behind your body with hands on a raised surface (step or bench), fingers forward towards your hips; Knees are bent with feet on the ground

 

·        Keep your elbows straight as you allow your shoulders to rise up towards your ears

 

·        Exhale as you press downward through your shoulder girdle, pushing your shoulders away from your ears and hold this position for a few seconds

 

·        Repeat the movement slowly 8 to 15 times concentrating on the scapular movement while keeping your elbows straight throughout the exercise.  * make sure not to confuse this with the classic triceps dip...where the lowering is done by bending the elbows.

 

 

Inversion press ups: for the upper back and shoulders

 

·        From an inverted position (hands on floor and hips up) similar to the downward dog in Yoga, slowly bend your elbows and lower your head and shoulders towards the floor

 

·        Hold the down position for a second or two and then exhale as you press back to starting position

 

·        Feel free to place the hands on a raised surface like a step or bench if it is to hard to do with hands on floor

 

 

Crunches: for the abs

 

·        Lie back on the floor with hands behind your head, knees bent and feet positioned a comfortable distance from your hips

 

·        Exhale as you lift the torso from the ribcage area moving towards your pelvis

 

·        Lift to the point where you feel your shoulder blades clear the floor and hold for a second or two, then slowly lower back to starting position

 

·        Repeat for 8 to 15 repetitions

 

 

Supermans (back extension): for the spinal muscles

 

·        Lie flat on your belly with your arms extended forward and your legs straight on the floor

 

·        Keep your abs tight and feet on the ground as you exhale and lift your upper body and chest off the floor a few inches. Stay in the pain free range, never lifting higher than comfortable for your lower back.

 

·        Stay lifted for a few seconds and then return back to the start position.

 

·        You can modify this exercise if it is too difficult to lift with your arms extended by bending the elbows along side of the head or resting the chin on your hands

 

·        Be sure to move slowly in and out of each repetition keeping the head and neck in stable alignment with the rest of the spine.

 

·        Repeat for 8 to 15 repetitions

 

This short series will pump you up and hold you over till you can get back to the gym.

 

 

I’m so excited to tell you about our newest product, a single dose powder packet with glucosamine, chondroitin and MSM.   Ever since our liquid glucosamine and chondroitin became available, customers have been requesting a “travel” size.  Something that can easily be taken on vacation, business trips, to the gym, work or anywhere.  The regular liquid glucosamine works great but does not travel well in a suitcase and definitely cannot go in a carry-on.  Trust me, I’ve tried, and it has ended up in the airport “garbage can” along with other travelers’ shampoos and toothpaste.

 

The new glucosamine powder packets have the same level of the three key ingredients, glucosamine, chondroitin and MSM for joint health.  They come in two tasty flavors – citrus and berry.  I really enjoy both flavors and it’s nice to have variety.  I keep a few packets in my purse for when I forget to take my daily dose of the regular liquid glucosamine or when I want to sip a flavored drink while out and about.

 

The packets are convenient and easy to use.  Just tear off the top of the packet and pour into a water bottle after drinking little of the water first to make some room.  Shake it well until the powder is completely dissolved and drink up!  If you prefer, pour the powder into a tall glass, add the powder and stir until dissolved.  It has a refreshing taste great for anytime of the day.   Now you won’t have to miss taking liquid glucosamine while on the go – just bring enough of the new powder packets for each day.  It couldn’t be easier or more convenient and your joints will love you for it!

The new powder packets are now available at Vitacost.com, Drugstore.com and select Rite Aid stores.  We will have free samples available soon!


Arthritis Tip of the Day -  When flying, always bring a lightweight carry-on bag to hold your medications, a change of underwear and socks, toothbrush and other vital items.  (Glucosamine Powder Packets!)  If you are stranded you may not have access to your checked luggage or in case your luggage gets lost.

 

 

 

 

 

 

 

Step 4 - Talk to Your Doctor

Step 5 - Have a Bone Density Test

 

In conclusion of the 5 step series for stronger bones, the final two steps are also a very important part of overall bone health. 

 

Step 4  Talk to Your Healthcare Professional  

Don’t wait until you think you are “old enough”.  No age is too young to find out if you are at risk.  It’s very important that you start discussing how to prevent osteoporosis at an early age, especially if you are at a higher risk.  There are several factors that increase the likelihood of developing osteoporosis and broken bones.  Read through these and give yourself a strike for each one that pertains to you.

 

• Female – Strike one for me
• Small and thin – not so much, I guess this is one time I’m glad I’m not!
• Certain ethnicity such as Caucasian or Asian, although Hispanics and African Americans are also at risk – Strike two
• Family history of osteoporosis or broken bones – Strike three for me, my grandmother has severe osteoporosis
• Poor diet with low calcium and vitamin D intake and excessive intake of protein, sodium and caffeine – Strike four – I’m lactose intolerant so I do not eat dairy, plus I live in the Northwest where we get sun 2 months a year and I love caffeine!
• Lack of exercise or activity – this one I do pretty well on with walking, hiking, gardening at least once a day
• Certain medications such as steroids, some anticonvulsants and others – thankfully, I do not take any medications
• Certain diseases and conditions such as anorexia nervosa, asthma and others – thankfully, no for me
• Not taking any calcium or Vitamin D supplements – I try to remember everyday!

I have four strikes against me – how many do you have?  All it takes is one.  Even if you don’t have any, it’s still important to talk with your doctor and make to take a high quality liquid calcium supplement with Vitamin D each day.  A liquid is much easier to swallow and more absorbable.  This will help ensure you are at least getting what you need each day to help prevent osteoporosis and protect your bone and joint health.

 

Step 5 – Get a Bone Density Test

That brings us to the final Step 5, if appropriate, get a bone density test to determine how healthy your bones actually are.  A bone density test can identify if you have osteoporosis and determine your risk for fractures and monitor your response to an osteoporosis treatment.  The National Osteoporosis Foundation (NOF) has more info.  When you get the results of your bone density test, you and your doctor can determine what treatment steps are right for you and what do the numbers mean.  Make sure to discuss all your options thoroughly.

 

Make an appointment today and find out if your bones are healthy.  Also, make sure to follow each of the 5 steps to ensure healthy bones now and in the future.  I know I am going to try very hard to follow all 5 steps.  Please join me!

 

 

 

 

There has been some confusion about whether doctors recommend Glucosamine and Chondroitin for arthritis.  In Europe, prescribing glucosamine for joint problems has been standard practice for decades. In fact, the glucosamine market in Europe is quite large. Here in the U.S., more and more doctors are suggesting their patients take the supplement because it works for improving joint health.   

 

In fact, a recent report in the February 2008 issue of Osteoarthritis and Cartilage, the Osteoarthritis Research Society International (ORSI) included glucosamine and chondroitin in their list of recommended treatments for the management of hip and knee osteoarthritis. Their position was taken based on the findings in the published report of W. Zhang, Ph.D., et al., pages 137-162.

 

The purpose of this report was to develop concise, patient-focused, up-to-date, evidence based, expert consensus recommendations for the management of hip and knee osteoarthritis (OA). Also, it’s adaptable and designed to assist health care professionals in general and specialist practice globally.

 

The strength of the recommendation was based on the opinions of the guideline development group after taking into consideration safety, efficacy and clinical expertise. Pain, patient tolerance and movement were included in the guidelines. Sixteen  international experts from four medical disciplines (primary care, rheumatology, orthopedics and evidence-based medicine), formed the guideline’s development  team.

 

In the category of pharmacological modalities of treatment recommendation #18 on page 148, they state, “Treatment with glucosamine/chondroitin may provide symptomatic benefit in patients with knee OA.”  The report cites several different studies and reviews to support this.  Recommendation #19, page 149, states, “In patients with symptomatic knee OA glucosamine sulphate and chondroitin sulphate may have structure-modifying effects…”

 

Liquid glucosamine and chondroitin supplements can be a tremendous help in managing arthritis and joint pain. Many satisfied customers have taken the liquid glucosamine for years with very good results.  It has made a huge difference in many people’s lives and isn’t that what’s important?  Enabling a person to be more active and live life to the fullest – no matter what their age – that is the ultimate purpose of a glucosamine and chondroitin supplements.

 

For more great arthritis research info check out www.arthritis-research.com or the Arthritis Research Institute of America.

 

Arthritis Tip of the Week – When on vacation, make time in your day for exercise.  You will have more energy for sightseeing, and you’ll keep your muscles and joints from getting stiff while sitting or visiting tourist sites.. 

Stretching – First in Series

 

This topic is in response to a frequently asked question from our Glucosamine users, “How do you stay in motion when you have joint pain and swelling?  When you suffer from arthritis in your joints, it can be very difficult to “keep your body in motion”.  However, it is so important and can make a huge difference in how you feel each day.  Plus, the more you move the better you will feel and it will get easier as you keep going.  Find a friend to exercise with you and it’s even better.  You are more likely to go when a friend is counting on you and it’s more enjoyable, even if it’s just a short walk around the block.

 

Stretching for Joints

According to the Arthritis Foundation website, stretching will keep your body limber and improve flexibility. Gentle stretching exercises should be done every day and are the most important of all your exercises. Flexibility exercises can help you protect your joints by reducing the risk of joint injury, help you warm-up for more strenuous exercise by getting your body moving, and help you relax and release tension. These can be done on land or in water such as a pool, hot tub or warm bath. These exercises can be particularly useful for easing those stiff joints in the morning. Good range-of-motion exercises include tai chi and yoga. Work up to 15 minutes of flexibility exercises a day. Once you can do 15 continuous minutes, you should be able to add strengthening and aerobic exercises to your routine.

 

Stretch:

Lie on your back on the sofa, and slowly bring one knee up to your chest, pulling it in with your arms as far as feels comfortable. Hold for 10 seconds, then slowly release. Repeat with the other leg, alternating two times. Next, stand up, hold arms out to the sides and slowly move them in big circles. Repeat eight times; then reverse the direction of the circles. 

 

Exercise Works!

Marie Spano, RD, says “though joint pain may make you cringe at the thought of exercising, exercise can actually help relieve pain, ensure that you maintain a good range of motion, make the joint more stable, help you lose or maintain your weight and keep your spirits up.” 

 

Which type of exercise should you choose?  That depends on what joints are involved, whether you’ve had surgery on any of your joints and your current range of motion.  The National Institutes of Health handout on Osteoarthritis states that a combination of strength training, aerobic exercise and proper stretching should be done for the most benefits for the body.  And, a physical therapist can prescribe a program tailored to meet your needs and goals.  The APTA, American Physical Therapy Association, can help you find a physical therapist in your area.

 

Check with you doctor before starting any exercise or diet program.

 

Next Blog – Strengthening exercises for joint health and great tips from our users!