Recently we announced the launch of our newest liquid supplement - vitamin D3 1000 IU at Walgreens.  Now it is also available to purchase online at www.drugstore.com, www.vitacost.com, and our newest online retailer - www.target.com.

Target.com recently launched its health category and now offer supplements to order directly from www.target.com including Wellesse liquid supplements.

We are very excited to have www.Target.com as an online retail partner in addition to our other online retailers to give customers more convenient ways to buy online.

If you are going to purchase the vitamin D at Walgreens, make sure to print out the online coupon first before you go and save!

Don't forget to include getting enough vitamin D as one of your resolutions this year.  It's an important step in living a healthier lifestyle for you and your family.

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.

I love Thanksgiving.  I wake up in the morning and watch the Macy’s Day parade, visit with my family, build forts out of cushions and blankets with my nieces and nephews and chill out all day.  Sure the food is good but it’s really an afterthought in my mind. 

However, I realize for many other people across the U.S. that Thanksgiving means a “free for all” at the dinner table.  A chance to dig into creamy soufflés, devour turkey and stuffing, sip mouth-watering wine and polish off the food frenzy with more desserts than an Italian Viennese Hour.  Forget the 4 a.m. Black Friday wake-up call in favor of nursing a food hangover and vowing you’ll never eat that much again. 

So, when it comes to advising clients who are ridden with the fear of gaining weight yet swayed by salivating taste buds, I advise them to follow these tips: 

• Thanksgiving shouldn’t be synonymous with “all you can eat Buffet.” Keep the primary focus on the company around you and the football games on TV.
• Remember that pumpkin pie, fat-backed greens, gravy and stuffing are available year-round in this country so you don’t need to stuff yourself in one day.
• Eat breakfast on Thanksgiving Day. If you skip out on eating in the morning to “save calories” for your evening meal, you are setting yourself up for a binge.
• Eat slowly and stop when you are full. Does another bite of pie really matter or did you already experience that taste and mouth-feel you were looking for?
• Drink water throughout the day especially if you are drinking alcoholic beverages, alternate them with water.
• Instead of cutting out certain foods or denying yourself dessert, concentrate on portion control. By allowing yourself to have small portions of your favorite holiday foods, you will not feel like you are being deprived (try using a smaller plate for your main meal – a salad plate for instance).
• Eat slowly and savor every bite. Really experience the flavors, textures and smell of each food you are eating.
• Skip the seconds or wait until others have gone up for seconds. By waiting, more of the fattening foods are likely to be finished already.

Managing arthritis can be difficult during the holidays.  As you start to decorate and do lots of shopping, make sure to not over exert yourself.  It can be easy to get caught up in the excitement and do too much.  Don't forget to take your nutritional supplements even when you go shopping at 4 am on Black Friday!

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

Everyone seems to have jumped on the yoga train lately... and for good reason.  This often mis-understood form of mind/body exercise is a wonderful way to increase energy, great for managing arthritis and joint pain and reducing the stresses and strains in your body... and life.  The art of Yoga dates back centuries, originating in India as part of a ritual discipline to control, purify and enlighten the mind/body through a variety of forms or schools of practice related to Hindu philosophy.

Hatha Yoga is the style that many people associate with the word "Yoga" today. It has steadily increased in popularity in our western society due to the emphasis on physical health and vitality of the body through the practice of asana (body poses) and pranayama (breath control).
 
The sun salutation is a foundational movement series in Hatha Yoga.  For those with limited time, the Sun Salutation is excellent because it stretches and strengthens all the major muscle groups in the body while also exercising the respiratory system. It consists of a sequence of twelve positions linked by continuous flowing motion. Each position counteracts the one before, stretching, expanding and contracting the body in a different way as you coordinate the movements with a series of five deep breaths.

I have found that this simple series of 12 poses can be performed at various paces to take you from tired to revitalize or from tense and tight to limber and released in about 5 minutes.  Add in some Yoga breathing techniques and you may also experience a great endorphin high.  Endorphins are naturally released chemicals that make you feel wonderful at the end of an invigorating workout. They are believed to enhance the immune system, relieve pain, reduce stress, and postpone the aging process. 

Performance Technique:
This series can be used as a warm up to a more vigorous activity, as a mid day break from a stagnant position or as a great relaxation after a hard workout.  Making it the ideal anytime movement series.  The faster you progress from one move to the next the more heat and energy you build up.  The slower you go through each posture, enjoying the feel of each position, the more relaxing it can be.

Breathing Technique:
Each position alternates between an extended and flexed or folded position of the spine. You will inhale during the extensions and exhale as you flex or bend.  Try to use a full Yoga breathing technique.  This involves slowly filling up your abdomen then chest as you inhale followed by exhaling emptying the chest followed by the abdomen.  Be sure to breath smoothly in and out through your nose.  

Sun Salutation 12 Step Series:

Step 1: Stand tall with feet together and hands palm to palm, at heart level.
Step 2: Inhale, keeping the palms together and stretch the arms up towards the sky as you extend your spine, bending slightly backward. Keep your abdominals held in.
Step 3: Exhale and slowly flex or bend forward with your spine, until your hands touch your shins or feet.  Keep your head tucked towards your knees.
Step 4: Inhale and step back with the right leg into a deep lung position while extending your spine and lifting your head towards the sky.  Keep your hands on the ground with one on each side of the front foot.
Step 5:  Exhale and bring the left foot back next to the right while lifting the hips towards the sky.  Keep the arms straight along side of your ears, forming an A frame with the body. You may want to stay in this inverted position (known as the downward dog position) for several deep breaths.
Step 6:  Slowly lower the body towards the floor, touching the knees, chest and forehead to the ground.
Step 7: Inhale as you straighten the arms, lift the chest and extend the spine towards the sky, arching your back as much as you comfortably can.  You pelvis and thighs stay on the ground.
Step 8:  Exhale as step up with your left leg and get back into the downward dog position performed in step 5.
Step 9:  Inhale and step back with the right leg into the deep lung position used in step 4.  Hands on the ground, head and spine lifted towards the sky.
Step 10: Exhale and slowly bend forward as in step 3; Hands on shins or feet and head tucked towards your knees. 
Step 11: Inhale and raise the arms upward as you extend the spine back repeating the position in step 2.
Step 12: Exhale as you finish he series by returning to the first position, stand with both feet touching and hands together, palm-to-palm, at the heart.

To see illustrations of these visit http://santosha.com/asanas/suryanamaskar.html 

One round of Sun Salutation consists of two reps through the series of 12 poses, the first leading with the right foot in steps 4 and 10, the second leading with the left. Start by doing 2 to 4 four rounds and gradually build up to 8 to 12 rounds.

Modification Technique: 
For beginners or those with limited back mobility and or leg flexibility, the best way to modify the series is to bend the knees slightly during all of the flexed or folded postures (#’s 3, 5, 8,&10) and to reduce the arch in the back during the extended postures (#’s 2, 4, 7, 9&11).

 

Do you avoid taking certain tablet or capsule supplements because they are hard to swallow?  Or maybe you do take them along with large amounts of water so they don’t get stuck in your throat.  Many people prefer liquid supplements because they are easier to swallow.  

Liquids are not only easier to digest, but they may also be easier for the body to use as well.  Can you picture how long it may take a large, hard tablet to break down in your digestive tract and then be absorbed and used?  Liquid supplements, on the other hand, are considered to be readily absorbed and utilized[1].

 

Research is just starting to emerge showing that certain nutritional supplements may actually be better absorbed in a liquid state.  Studies have shown that it is preferable to take vitamin C[2] and lycopene[3] in a liquid form.  That’s why you may have seen recommendations indicating that tomato sauce and ketchup contain more bioavailable lycopene then tomatoes.  

Though we are still waiting on research regarding other vitamins, minerals and supplements and their absorption, rest assured that liquids enter our body rapidly and the nutrients they contain are quickly absorbed and utilized.

 

Supplements available in liquid form include liquid calcium with Vitamin D and liquid glucosamine and chondroitin.  If you are one of many who have difficulty swallowing tablets or capsules, these may be a great option for you.  Plus, you only have to take one dose per day versus two or three.  If preferred,  you can mix it with any kind of juice or water.  Try it today!   

 

Aside from choosing good quality nutritional supplements, it’s important to be cognizant of when you are taking them.  Many supplements work best under certain circumstances which may mean they should be taken with food, taken on an empty stomach, or taken at different times than other supplements or prescription medicines.  All of this can be very confusing so we will outline a few rules of hand: 

 

 

·             Always take your dietary supplements hours apart from your prescription medicines unless otherwise directed by your physician. 

·             Calcium carbonate is best taken with food as your body needs the acidic environment created during digestion for optimal absorption.

·             Calcium citrate can be taken any time of the day!

·             If you are taking a calcium supplement (of any variety), space out your doses so you are only taking approximately 500 mg at any one time.

·             Do not take calcium supplements and iron supplements at the same time.

·             Unless you are told otherwise, take your dietary supplement after meals.  Many supplements are absorbed best when combined with food.

·             Take iron on an empty stomach unless it upsets your stomach.

·             Magnesium – you may want to consider taking this at night as it can help promote good, sound sleep.

·             If you aren’t taking liquid supplements, make sure to take your nutritional supplement with plenty of liquid.

We just received a wonderful success story from a customer who takes our glucosamine and chondroitin liquid supplement.  Please read below to hear her great story.  We love getting these!

"I wanted to take the time to tell you the unbelieveable results I've had with your liquid Glucosamine and Chondroitin and MSM (supplement). I don't take nutritional supplements and sort of poo poo vitamins, minerals and natural remedies. I'm not the naturalist type and never held any faith in homeopathic methods and scoffed at the vita-cuckoos I know. However, the pain in my hip joint was getting progressively worse and I lived on Advil and heating pads for well over a year. Sitting was the worst and I have a desk job. I assumed I would end up going to the doctor who would put me an a prescription and I wasn't ready to hear that. Talking with a co-worker one day, he said that he saw your liquid Glucucosamine and Chondroitin supplement product at Costco and that since I have a hard time swallowing pills, I should try it. So, I bought it and each day as I took a capful I moaned how this was hocus-pocus and would never work. I WAS DEAD WRONG. After about 3-4 weeks, I was astounded when it dawned on me that I hadn't taken an Advil or needed heat in days. I'm sold! Your product is the bomb. Love you guys and thanks so much for such a fab product. I tell everybody about it. I just bought two more bottles!"

 - From A.T. in Springfield, VA - what a wonderful story!

If you have a story you would like to share - please let us know!  You can send it as a comment or email here

Do you ever think back over your day and wonder how much liquid you have consumed?  Probably not.  Though many of us think about the food we’ve eaten, we don’t often consider how much liquid we have consumed. But, the critical role of being hydrated cannot be understated.  Water is the most prevalent molecule in our body and is a component of all body tissues.  It plays an active role in biochemical reactions in our body (which are going on all the time) and is used during digestion, absorption and excretion. 

It doesn’t stop there, water is part of the structural integrity of our cells, it plays a key role in the structure and function of the circulatory system and helps transport nutrients throughout our body.  Plus, water helps us maintain a stable body temperature.  Through the process of evaporation, we cool our bodies.  Lose just 10% of your total body water and you’ll start feeling the negative effects of dehydration such as an inability to concentrate, impaired physical performance, nausea, lack of temperature regulation, dizziness and weakness.  A 20% loss of body water could result in death.

So, how do we know how much to drink?  Healthy individuals mainly rely on thirst to determine when it is time to drink. And, if we pay attention to our thirst, we should be drinking about 8-10 cups of water per day (through a combination of fluid intake and fluids in the food we eat).  Eat foods high in water content including watermelon, soups, cucumbers, tomatoes, and peaches and believe it or not, red kidney beans which are 77% water.

 

If you exercise, you will need more water.  However, be cautious not to over consume water while strictly limiting your sodium intake as this could cause a severe electrolyte imbalance.  This is especially important for managing arthrtis.  See Tips for Managing Arthritis in the Summer.  Add your favorite liquid supplements to your water bottle - it's a great way to take them.

 

So drink up!  And be especially conscious of your fluid intake in the hot summer months and if you live in areas of low humidity.

 

Happy Summer to everyone!  I sure hope your weather is better than ours here in the Pacific Northwest.  So far, it has been mostly cold and rainy and we are even getting snow in the mountains.  It doesn't feel like summer.  But at least we are not getting the floods like in the midwest.  My heart goes out to those who have lost their homes, businesses, and farms.   

Summer is time for vacations and going outdoors; however, if you suffer from arthritis, it's not always easy.  Here are a few tips for managing arthritis in the summer.

1.  Drink plenty of water to stay hydrated.  Take a bottle of water wherever you go.  This may help prevent fatigue, dizziness and reduce pain.

2.  If you are taking a long car trip, stop often to rest and stretch.  Take a short walk if you have time.

3.  Hiking is very enjoyable, but be sure to choose trails that are not too steep or have a lot of difficult obstacles.  Use a walking stick for support.

4.  When gardening, use an old wagon to carry tools and heavy bags of mulch or potting soil.  Use a gardening chair to sit on instead of kneeling.

5.  Swimming is an excellent exercise for people with arthritis.  Take caution when getting in and out of the pool.

6.  Don't forget to take your liquid glucosamine and chondroitin supplement  every day!  This will be especially helpful for joint pain if you are very active in the summer.

Have a great, safe and active summer.  I'm going to try out my new kayak as much as I can, even if I have to use it in the rain!

Do you have any great tips for living with arthritis in the summer? 

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.. 

During a recent research study with consumers who previously took glucosamine tablets, the response to the taste was overwhelmingly positive.  One person said, “What a nice, berry flavor!” They were actually surprised by how good the liquid glucosamine tasted.  Plus, liquids are much easier to swallow than pills and they are fast absorbing.  You only need to take two tablespoons per day!

 

These are some frequently asked questions from our recent research and survey:

 

“Should I take it straight or can I mix it with anything?”

Yes and Yes – Because you only have to take one ounce or two tablespoons per day, it’s easy to take it alone.  However, you can mix it with something to dilute the taste.  Mixing it with any kind of juice or just plain water works very well and does not affect the potency or efficacy of the supplement in any way. 

 

We recently conducted our own taste test by mixing our glucosamine supplement in different kinds of juices – orange, apple, cranberry, and grape.  Most people thought it tasted great in both the apple and cranberry.  It’s really a matter of preference for each individual’s taste.

 

Another great idea is to add it to your favorite smoothie recipe – yum!  Mixing it in hot beverages is not recommended as the heat may affect the ingredients and the taste.

 

“Can I mix more than one liquid supplement together?”

Yes!  If you are taking more than one at a time – liquid glucosamine and liquid calcium – mixing them together is perfectly fine.  Again, you can add both to a smoothie or juice for a better taste.  Mixing them will not affect the efficacy.

 

“When should I take it and is it ok to split the dosage?”

As with all supplements, try to take your liquid supplements at the same time everyday, either in the morning or evening.  More than anything, this increases your likelihood of remembering to take them each day. 

 

Yes, it is fine to split the dosage.  You could take one tablespoon in the morning and one in the evening.  This will not diminish the effectiveness of the product.

 

I hope that answers some of your questions!  If you have any others, please send me your comment and I will try to answer them in the next blog post.

 

Health Tip of the Week – Keep your supplements by the sink or coffee maker so you see them every morning and remember to take them.  They work best if you take them every day!

 

We just made it back from the Bloomsday Expo and Race in Spokane, WA this past weekend.  We gave away over 20,000 samples of our energy supplement and the glucosamine and chondroitin liquid supplement.  Everyone really liked them and were glad to get the free samples.

Four of us participated in the race on Sunday - 7.5 miles.  It was an amazing experience with over 45,000 racers!  People of all ages were in the race from ages 5 to 80.  It was very inspirational for us all.  We took some of the energy supplement before the race and it made is feel so energetic we decided to run part of the race instead of walking.  Our time was 1 hour 35 minutes!  That energy must have really kicked in.  Unfortunately, our sore muscles are really paying for it today.  We were not prepared to run that much and we didn't get to stretch as much as we should have before the race started because of the large crowds at the starting line.

So what do you do when you get sore muscles?  An arnica cream works very well - apply it every couple of hours to any sore areas.  Ice any really sore spots to keep the inflammation down.  Most importantly, try to keep moving and stretch often.  A nice massage to work out the knots would also work and feel great - I could definitely use one of those right now for all my sore muscles.

Webmd has more great tips for sore muscles.

Our next event is the Susan B Komen Race for the Cure in Seattle, WA on June 21.  Come see us there!

Come See Us at the Bloomsday Expo and Race, May 2-4 in Spokane, WA!

 

We will be handing out samples of our Energy Supplements and Glucosamine and Chondroitin nutritional supplements at the 32^nd Annual Bloomsday 12K Race in Spokane, WA, May 2-4.  This year the race is supporting the efforts of Cancer Patient Care to help cancer patients and their families.  A great cause!

 

We will have a booth at the Expo in the Spokane Convention Center, Booth #412, and we’ll be handing out free samples of our liquid supplements and valuable coupons.  The Expo is open to the public whether you are in the race or not.  The Energy supplement is great to use either before a workout to get your energy levels up or after, for a quicker recovery.
 

I will be walking in the race along with my coworkers on Sunday, May 4^th.  We are all dedicated walkers and love to have any chance to walk together and participate in great events such as this.  Before I walk long distances or go hiking, I make sure to eat a good breakfast such as oatmeal to provide sustained energy.  Trail mix bars are great while you are on the trail.  And I always make sure to do lots of stretching before it starts – especially legs and back - and I will continue to stretch as needed throughout.

 

These Joints Were Made for Walking

We recently posed an online question:  “How do you stay in motion when you have joint pain?”  By far the most popular answer was – WALKING!!  Walking at lunch, walking the dog, parking far away and walking to your destination, walking up stairs instead of elevators – anything to do with walking.  Here are a few of the comments we received: 

 

“Keep a pair of athletic shoes at work which will encourage you to walk more.”

 

“Walking daily helps me keep my joints feeling good.”

 

“I just keep doing things to keep my body moving and my muscles going.”

 

“I keep music on in the house most of the day and dance about while I do my chores.”

Other great suggestions included:  gardening, dancing, yoga and Pilates, taking nutritional supplements such as glucosamine and chondroitin, tennis or bowling, hiking, water aerobics, biking, swimming and spinning classes.  Lots of great ideas!

  

Walking is a wonderful way to relieve joint pain and manage arthritis.  It can also you help maintain a healthy weight, when part of a sensible diet and exercise program.  Find a friend or pet and start walking today! 

 

Join a Team!

One way to stay motivated is to walk in support of a cause.  The Arthritis Walk is the Arthritis Foundation's annual nationwide event that supports public awareness and raises funds to fight arthritis, the nation's leading cause of disability.  Put a team together and have lots of fun while raising money for the Arthritis Foundation.  

Watch this video now and learn all about it. 

Click here for another great way to contribute much needed money for the Arthritis Foundation.  

 

If you’re just getting started, visit Team Prevention Walk It.  This site can even help you personalize a training plan program.  Or check out Getting Started Walking from Prevention.com.  They have a lot of great resources for walking including a walking calculator and a Walking Forum Discussion, which even has people looking for walking buddies and tips.

 

 

Here is a great blog on just walking information  http://walking.about.com

Happy Walking and see you at Bloomsday!
 

Health Tip of the Week – Buy good walking shoes – if your feet hurt, you won’t want to walk, so it’s very important to have good shoes.  Go to a shoe store that will personally find a shoe just for you such as an athletic or sporting goods store.  It’s well worth the money and your feet will love you for it!

 

I think every woman knows they should make sure they have enough calcium every day.  But if you are like me, knowing and doing are two different things.  Especially when it comes to swallowing those huge calcium supplement pills.  Yikes!  There is nothing more painful than getting one of those large pills stuck in your throat. 

It is important to make sure you get enough calcium each and every day to help prevent osteoporosis.  Calcium is essential to maintaining total body health. Your body needs it every day not just to keep your bones and teeth strong over your lifetime, but to ensure proper functioning of muscles and nerves.  It can help you sleep better and prevent leg cramps.
 

It can be difficult to make sure you get the right amount of calcium you need each day.  If you are lactose intolerant, like I am, it can be even harder.  I try to drink and eat foods that are fortified with calcium, but I’m not always sure exactly how much calcium I am getting. If an individual's diet is low in calcium, there may not be sufficient amounts of calcium available in the blood to be returned to the bones to maintain strong bones and total body health and that can eventually result in osteoporosis.

 

A recent study published in the Journal of the American Medical Association reports that fewer than 25 percent of adult Americans are meeting their current calcium recommendations. It is estimated that over $12 million could be saved every year in osteoporosis-related health costs for every additional 1% of the population that begins taking a calcium supplement.

 

It’s also important to get enough Vitamin D every day.  It plays a crucial role in bone health by helping your body absorb calcium.  Without enough Vitamin D, your body will actually lose bone and will be more likely to break bones when you are older.  Vitamin D3 or cholecalciferol supports bone health the best so look for a supplement containing this form of Vitamin D.

 

Have you ever thought about taking a liquid calcium supplement for bone health and managing osteoporosis?  Taking a liquid calcium with at least 1000 mg of calcium per day and 400 IU of Vitamin D is great way to ensure you the right amount of calcium you need for optimal bone health.  Don’t wait any longer – start taking a calcium supplement today for healthier bones tomorrow!



Health Tip of the Week - Do some type of strength training at least twice a week with weights.  This will help keep your bones strong!

Managing arthritis pain can be very difficult and not always immediately rewarding.  Joint pain can continue long after you have tried many different methods of trying to manage your arthritis.  And one way might work for one person but not for another, or it might work for awhile and then stop working. 

Arthritis is the #1 cause of disability in America today, impacting approximately seven million people.  It is now one of the most prevalent diseases in the world today.  There are many different types of arthritis but the most common one is osteoarthrits.  It is generally related to aging and it happens when the cartilage between bones starts to break down causing an uneven surface and the bones at the joint rub together causing joint pain, swelling, stiffness and decreased joint motion.

Taking nutritional supplements, especially liquid supplements, such as  Glucosamine and Chondroitin can be very helpful in managing arthritis joint pain.  Omega 3 fatty acids can also help by decreasing cartilage breakdown and help reduce inflammation in the joints.  Look for a high quality, liquid glucosamine and chondroitin supplement that has at least 1,500 mg of glucosamine and 800 mg of chondroitin.

The purpose of this blog is to talk about topics and news related to health and wellness for living a healthier and happier life.  The Vital to Health and Wellness blog will feature many different subjects such as managing arthritis and osteoporosis, nutritional supplements, exercise and nutrition.

There is so much information available on the internet today about health.  How do you even begin to sort through it all?  You can practically diagnose yourself before you go to the doctor!  We will try to discuss here, all in one location, up-to-date and relevant health information especially related to joint pain and arthritis, bone health and osteoporosis, having more energy and children's health.

We will also have experts contributing to our blog from time to time such as a certified nutritionist and a registered dietitian to give us even more great information and tips on how to live a healthier lifestyle!  Stay tuned!

Please feel free to send me your comments or questions anytime.  I am very excited about reaching out to everyone and providing great information as well as learning from you!

Happy Blogging!

Health Tip of the Week:  Start Walking!  Now that's spring - get outside and walk and enjoy the flowers.  It may be hard at first, but it will get easier.