Managing Arthritis

For most families the end of summer means shorter days and cooler temperatures.  If you have children at home it also means Back to School season and that mad dash to try and buy all the anticipated school supplies and clothing before school starts.

As the times change and being sustainable and making wise purchasing choices becomes important how can you and your family make wise Back to School purchases this year?  Even a few changes will make a big difference this year.

I have come across a number of ideas and resources I would like to share with you.
First of all, take stock in what you have that is either left from the year before that you can use again.  You may have left over supplies or clothing that can be handed down or reused this year. 

School Clothes:
Organize a clothing swap with friends or neighbors and trade clothing for bigger sizes or something different.   Second hand stores can be a great way to find clothing at excellent prices extending the life of the garment.

Healthy lunches:
Studies tell us that healthy school lunches start with getting the kids involved in packing their lunch.  By offering healthy choices for the lunch box and loading the boxes together they are more likely to eat what they pack.   Green that lunch box by using:

• Reusable lunch bags & containers
• Reusable utensils
• Cloth Napkins
• Reusable water bottle

Keeping Kids healthy by helping their immune system stay strong:
Make sure the kids have an opportunity to eat a healthy breakfast before school each day to get them off to the right start so they get essential vitamins.  Don’t forget their daily dose of a children’s multivitamin and giving them a Vitamin D Supplement or calcium supplements with vitamin d, like a liquid that is safe for children, since they will be spending less time outdoors.  Remind kids to cough and sneeze into their elbow slowing the transfer of the common cold and flu exposure.  Don’t forget to wash hands regularly and before meals.  Liquid supplements are the perfect choice for vitamins safe for children - they are easy to swallow!

School supplies:
Purchase eco-friendly school supplies such as canvas instead of plastic binders and use refillable pens instead of disposable.   Recycled paper products, etc.  You can even find backpacks made out of recycled juice pouches!

Save in Transportation Costs:
Ride a bike or walk when it is safe to do so and plan carpools to sporting events.

Here’s to a healthy, safe and fun school year!

Digestive issues plague many people. And like a complex piece of machinery, there’s a lot that could throw your digestive system off.  So, check the top six things you need to do to keep food moving along and symptoms of digestive issues at bay:

1. Eat More Fiber – the average person needs 28-35 grams of fiber per day. However, most of us get only half of this amount or less! Soluble fiber forms a gel when it binds with water, slowing the movement of food through the intestines, which allows for more absorption of nutrients, and insoluble fiber provides bulk. Adding fiber to your diet can help keep you satiated and therefore aid in weight control and help prevent or treat constipation (and therefore hemorrhoids), diverticulitis and irritable bowel syndrome.

2. Limit or Avoid Sugar Alcohols – sugar alcohols are found in sugar free foods, gum mouthwash and toothpaste. Mouthwash and toothpaste usually are not culprits for the gas and bloating that can accompany sugar alcohol intake (because you spit them out). However, sugar free candies, gum and foods are. Check the amount of sugar alcohols if listed or, look for words that end in “ol” such as maltitol, sorbitol and manitol.

3. Try probiotics – from yogurt or kefir.  Probiotics are your healthy bacteria.  And, some strains of probiotics can help alleviate the symptoms of IBS and strengthen your immune defenses.

4. Play detective – the only surefire way to find out if a food or ingredient is giving you trouble is to cut it out of your diet and see what happens. Elimination diets are the best way to do this. Read more about elimination diets here.

5. Watch your caffeine and alcohol intake – both are irritants to your digestive tract.

6. Get enough vitamin D. New research suggests that vitamin D plays a very important role in maintaining healthy gut flora – the friendly bacteria in our digestive tract that.  And these bacteria are more than just friendly, they are crucial to good health. Scientists have found that this bacteria affects inflammation, cell growth and defending the body from attack by harmful bacteria.


Taking liquid supplements instead of tablets or pills that have to be broken down may also be easier on the stomach.  Many people have commented that a liquid supplement is much easier to take and swallow.  Liquid calcium supplements for example, absorb much quicker into the bloodstream and liquid glucosamine and chondroitin is faster acting than pills.
 

Summer is the perfect time to eat lots of fresh produce!

Most people know that fruits and vegetables are loaded with nutrients and essential vitamins, fiber and water. But, produce contains much more than that – every piece of produce also contains an array of antioxidants that are beneficial for good health.

You know it’s good for you, but how do you get more in? People say you need to sneak produce into your diet by using the pureed form in casseroles and other dishes. And, this is a viable option to increasing your intake of fruits and vegetables. However, I encourage people to dig in with gusto and actually try new fruits and veggies without soaking them in dressing or sauces. Why? Because I think it’s important to taste real food versus the kind that is overcooked and loaded with sauce.

I can’t count how many times I’ve heard people say “I don’t like {insert food here}” And then my next question is, “Have you tried {named food}?” Fruits and vegetables have a ton of taste and a wide variety of tastes and textures. I assure you that you will indeed find something that tastes good.  Follow the steps below to adding more produce in your diet:

1. Try one new type of produce every week for 12 weeks. If you are looking for inspirational ideas on preparing or cooking a specific fruit or vegetable, just Google the name of the fruit or veggie and “preparing” or “recipe”.
    
2. Add produce to at least 2 meals and 1 snack a day. If you are already doing this, add it to all 3 meals and 2 snacks.
    
3. Find Fresh. Yesterday a 34 year old woman told me she had never tried blueberries before because they looked funny. Then last week her friend convinced her to go to an organic blueberry patch. They had a great time and, she found out she loved blueberries! 
    
4. Think Cost Savings. If you are willing to chop and prepare fruits and veggies and eat what is in season, you’ll save some cash.
    
5. Don’t Waste. If you don’t know how to handle or store a particular fruit or vegetable, visit this website on the fruit nutrition and vegetable nutrition databases where you can look up each individual piece of produce http://www.fruitsandveggiesmorematters.org/?page_id=164.
    
6.  If you don't have a garden yourself, visit your local farmers market for fresh produce.  They are a great resource for whatever is in season.  Be sure to try something new!!
    
7.  Eating fresh fruits and vegetables along with taking nutritional supplements, is an important part of a healthy diet and for managing arthritis and bone and immune health.
   
   
    

Getting ready to travel this summer? 

July is one of the most popular traveling months of the year.  Whether it is camping, road trips or flying to your favorite vacation destination, taking Liquid Supplements along can be challenging, but not impossible.  It is important to continue taking all of your supplements each and every day, even on vacation.  Unfortunately, taking a large bottle with you is not the most convenient; but can still be done with these tips:

• For carry-ons, pour supplement into 3 oz containers and put in quart size bag that seals very well to prevent leakage.  Three ounces will last 3 days.
   
• For checked luggage, put bottle in a gallon size ziploc bag to protect other items from possible leakage. 
   
• Buy a new bottle of your chosen Liquid Supplement at your destination and give any leftovers to friends or relatives.  Be sure to check ahead of time to find locations to buy.
   
• Ship bottle to location via UPS or mail so that it is there when you arrive.  You can even ship to a hotel and they will hold it until you check-in.

Too hot to workout?  Try a water workout!

Water has been a longstanding workout medium for those with joint limitations or pain from injuries and conditions like osteoarthritis. Water exercise allows for total body muscle activation with controlled resistance through full range of motion and 80 to 90% of the body is supported due to buoyancy; making it a great ‘no pain’ way to train. Numerous studies have supported the use of water exercise to combat the pain of osteoarthritis. 

One such study done by British researchers (Health Technology Assessment, August 2005) involved 312 adults with knee or hip osteoarthritis (OA). One hour long water exercise classes were held twice a week for a year. Each class focused on exercises and/or swimming to improve strength, range of motion, flexibility, cardiovascular fitness, balance and coordination. The result: Water exercise over the course of a year resulted in a modest reduction in OA pain and improved physical function. (T. Cochrane et al. Health Technology Assessment. August 2005, vol. 9, no. 31, Executive Summary.)

So where do you start…

First a few safety guidelines:
• Always get your doctors approval before you start any new exercise program.
• Begin in chest height water working your way up to deeper water levels with the use of a support device such as a pool noodle, belt or other floatation device.
• Always spend 5 to 10 minutes warming up the body with gentle fluid movements like walking in place with shoulder rolls or circles.
• Start slowly with 10 or 12 minutes of movement building up to 60 minutes.
• Use a balanced combination of upper and lower body movements. (see suggestions below).
• Progress slowly by increasing the duration of your workout, depth of water workout or adding resistance devises. (e.g. http://www.recreonics.com/aquatic_exercise_equipment.htm).
• Never perform a movement that causes extreme pain or discomfort.
• Follow the 2 hour post exercise pain rule: reduce your exercise intensity and /or duration if you experience an increase in normal/resting levels of joint pain two hours after your exercise session.

Start up moves:

4-point torso press: (chest height water depth) stand with your arms out at your sides, feet about hip distance apart and knees slightly bent. Slowly press your chest forward and back extending and flexing your spine 2 to 4 inches (8 to 12 reps in each direction), then press your ribcage downward in a 2 to 4 inch side to side motion (8 to 12 reps in each direction). Your feet stay planted on the surface throughout the torso motions.
 
Leg swings: (waist or chest height water depth) while standing on one leg, bend the opposite knee and swing the leg fluidly forward and back, out and in and in a circular pattern (8 to 12 reps in each direction).  Repeat with the standing leg.  Feel free to support yourself by holding onto the side of the pool or a floatation device if needed.
 
Arm flutters: (chest height) march or tread water with lower body as you make small flutter movements with the arms outstretched to your sides (up/down and front/back).  Slow the motion down while you increase the range as far as possible and/or comfortable.

Walk and pull: (chest height water depth) walk the length of the shallow end of the pool and back while pulling the arms in an alternating fashion (similar to a cross country ski movement).

Remember to start gently and slowly.  You may also want to invest in a flotation device if you are new to water exercise.  There are belts and cuffs specifically designed to support water exercise or you can try a simple pool noodle, small inflatable raft or kick board. 

Have fun and remember that the right exercise plus good nutritional support can do wonders for our bones and joints.  Try a liquid glucosamine and chondroitin supplement to help keep your joints healthy and flexible all summer long!  Liquid supplements are faster absorbing and easier to swallow than pills or tablets and you only have to take it once per day.  Mix it in your favorite smoothie or juice and you are good to go!

Happy Summer!
 

Hats off to those of you who have raced in a fund raising effort to fight cancer! 
 

As many of you know cancer is the second leading cause of death in America right behind heart disease (www.cdc.gov/men/lcod/index.htm). The good news is that research continues to support the very exercise you are performing in those races as a way to help fight cancer for others as well as yourself.

Studies show that exercise (in particular exercise the helps people maintain a healthy weight and reduce stress) can decrease the risk of certain cancers. Nearly 170 observational epidemiological studies of physical activity and cancer risk at a number of specific cancer sites have been conducted. The evidence for decreased risk with increased physical activity is classified as convincing for breast and colon cancers, probable for prostate cancer as well as possible for lung and endometrial cancers (Friedenreich, C., Orenstein, M. 2002, Physical Activity and Cancer Prevention: Etiologic Evidence and Biological Mechanisms. The American Society for Nutritional Sciences J. Nutr. 132:3456S-3464S, November 2002).

The American Cancer Society recommends getting at least 30 minutes of moderate to vigorous paced exercise five or more days per week.  Scientists are not exactly sure how physical activity prevents cancer but suspect it relates to body mass, hormone levels, metabolism and stress reduction.  Exercise can help reduce obesity, which has been shown to increase the risk of several cancers. It can also change the body's hormone levels, which might also have a favorable effect.

The increase in metabolism caused by exercise is thought to speed up the passage of indigestible foods, reducing the time that the colon lining is in contact with certain carcinogenic agents.  And last but not least numerous studies have linked unhealthy stress levels and lack of proper sleep habits to immune deficiencies and certain types of cancer. In fact, a recent study presented at the American Association for Cancer Research's Seventh Annual International Conference on Frontiers in Cancer Prevention Research suggests that regular physical activity can lower a woman's overall risk of cancer – but only if she gets a good night's sleep. Otherwise, lack of sleep can undermine exercise's cancer prevention benefits.
Source: http://www.sciencedaily.com/releases/2008/11/081117153154.htm

So what exercise tops my list of cancer fighting workouts?  Well that is easy; walking! Why? Because it does it all….

• Can be done by almost anybody, anywhere
• Burns plenty of calories
• Helps you clear your mind and reduce mental stress
• Offers an opportunity to get in touch with nature (when done outdoors)
• Allows for talk time with a friend or loved one
• Trains your heart and lungs without exhausting you for the rest of your day
• Acts as natural tranquilizer leading to a better nights sleep
 
Although most research has focused on physical activity in cancer prevention, evidence is increasing that exercise also influences other aspects of cancer survival, including cancer detection, coping and rehabilitation after diagnosis.

Join the Walking Challenge Today  and start on your way to a healthier you!

Don’t forget the important roll proper nutrition and supplementation can also play in a healthy cancer free lifestyle.  Calcium has been found to play a crucial role in breast health and vitamin D for colon health.  Try a liquid calcium and vitamin D supplement for optimal absorption.  Liquid supplements have been found to to be more easily absorbed than pills or tablet form. 

"Promise Me is the story of how that vow launched Nancy on a thirty-year-long mission to change the way the world thought of, spoke of, and treated breast cancer. Brinker’s unparalleled success at turning $200 and a list of would-be donors into a movement that has saved the lives of millions of women was recognized by President Obama in August 2009, when he awarded Brinker the Presidential Medal of Freedom. "In the months after making that promise," the President noted, "Nancy lay awake at night wondering if one person can really make a difference. Nancy's life is the answer."

By sharing Promise Me with your own sister or your loved one, together you can join the global movement to end breast cancer."


 

Hug it, Tug it, Your Bones Get Stronger.  This clinically tested product can help build both muscles and bones!  

Calcium supplements are important for bone health but did you know you can also strengthen your bones with as little as 5 to 10 minutes a day using an inflatable ball similar to a beach ball---but with handles to help you "tug"?  The OsteoBall™ is just the right product for aging joints that may not be comfortable doing traditional strength training exercise.  Bone loss is site specific, which means that we lose bone mass most  rapidly in those areas of the body that are most inactive and/or immobile.  Bone stimulation is also site specific, which means that you have to contract muscles around all of the various bones and joints in your body to help protect your bones and keep you bone density up.   

This is why resistance training including isometric exercise has become a very popular recommendation for bone health. A well designed strength routine should address all of the major muscles and related joints of the body.  The problem is that some of our elderly and frail population may be afraid or unable to perform dynamic strength exercise due to losses in balance, coordination, core control and/or joint pain and discomfort.  This was the challenge that Doctor Robert Swezey of the Arthritis & Back Pain Center and Osteoporosis Prevention & Treatment Center of the Swezey Institute ran into time and time again with his patients. Doctor Swezey, M.D., F.A.C.P., F.A.C.R., F.A.A.P.M.R., is an internationally recognized leader in research and teaching in rheumatological rehabilitation.  He is also a Clinical Professor of Medicine at UCLA and is a Board Certified specialist in 3 specialty areas: Rheumatology, Physical Medicine and Rehabilitation, Internal Medicine and Osteoporosis. It was over a decade ago that he developed the OsteoBall™ to use in his clinical practice. 

The OstoBall program is based on performing a series of isometric contractions utilizing the OstoeBall™ product, which allows for by pushing and pulling exercises that often reach parts of the body that are difficult to exercise. An example of an isometric exercise is to simply press one hand as hard as you can against an immovable object, such as the wall.  By increasing and holding the tension for several seconds you can recruit muscle fibers to build strength and endurance with minimal stress to the related joints.  This is why isometric has long been used as a way to rehab joints after injury and trauma. Clinical Research done at the Swezey Institute on the OsteoBall program showed new bone mineral stimulation and improvements in muscular strength in post menopausal women after eight weeks of simple and easy to perform exercises done for 5 to 10 minutes a day.(http://www.bonefitness.com/consumer/education/research/clinical_studies/op_study.html).  

Here are some key techniques to use when performing a OsteoBall™ isometric style exercise (some of which can be done using any compressible ball):

1. If sitting or standing always start by aligning yourself in good posture (head over shoulders, chin level with the floor,  sternum lifted, abdominals pulled in).
2. Inhale as you initiate the pressing or pulling action.
3. Slowly press (or pull) against the ball, gradually building up a level of tension that you would describe as somewhat hard, hard, or very hard (a 6 to 8 on a 10 point effort scale).
4. Count out loud as you push or pull to insure proper breathing thought the contraction. Say "push 1, push 2, push 3. push 4, push 5" to help you exhale properly.
5. Make sure you maintain proper posture and alignment throughout the contraction.
6. After completing the held contraction, rest and relax the muscles your were contracting for 30 seconds to a minute and reposition the ball for another exercise (or perform a second repetition of the same exercise).
7. Try to do at least one exercise for each major muscle group and related joint area (neck, shoulders, elbow, wrists, spine, hips, knees, ankles). 
8. When you are done with a muscle group feel free to stretch the area contracted.

10 exercises, 10 minutes, 10 great reasons to recommend this workout for those with bone or joint limitations:  Easy to do isometric exercises allow you to create the right amount of tension without any weights or bands to worry about dropping or breaking.  

• The 10 exercises are clearly printed on the inflatable ball, insuring you hit each major muscle group and related joint area.
• Handle straps on the ball allow for easy positioning of the ball for various exercises as well as pulling contractions.
• The soft surface of the ball allows for a gentle progression into the compression contractions.
• The 10 base exercises can be done from a standing, seated and even a bed rest position (for those who are less or non ambulatory).
• Each exercise only takes 5 second to complete.
• Isometric exercises allow you to strengthen muscles without moving joints that may be painful or have limited range of motion
• The resistance progression is build in, because as you get stronger you simply push or pull harder.
• Stronger muscles lead to better life function and less risk for falls.
• Stronger bones and muscles help reduce the chance of breaks and joint degeneration

Yes!  You can exercise before and after Gastric Bypass Surgery - learn why & how to do it safely.

Asking a severely obese person (more than 100 pounds overweight) to exercise can be like suggesting a spicy meal to someone with a stomachache.  Obesity takes a toll on almost every system in the body from your heart and blood vessels to your organs, bones and joints.  This often leads to a vicious cycle of sedentary behavior; the less you move the more you gain ...the more you gain the less you feel like moving. When you spend years being inactive you lose important physical abilities and muscle properties that allow you to stay active for life. More and more people are turning to gastric bypass surgery as a solution when traditional diet and exercise are not working. This medical intervention can offer a fresh, new start but won’t be the full solution unless coupled with a healthier lifestyle, including proper nutritional and exercise habits. 

Research studies on obesity and weight loss continue to support exercise as a key component to weight loss maintenance. A recent study done out of Brown Alpert Medical School and Miriam Hospital in Providence, Rhode Island found that of 199 patients who underwent gastric bypass, those who became more active after surgery lost more weight over one year than those who remained relatively inactive. (Bond DS, Phelan S, Wolfe LG, Evans RK, Meador JG, Kellum JM, Maher JW, Wing RR. Becoming physically active after bariatric surgery is associated with improved weight loss and quality of life. Obesity 2009;17:78-83.(2009).

Below is a three-phase approach to exercise for those considering or recovering from a gastric bypass surgery.

Phase 1: Pre surgery (ideally 4 weeks)
Assuming you are currently inactive, the first step is to prepare for surgery by performing a pre-op ‘no sweat’ exercise program.  Now don’t let this phase scare you off, because I really mean ‘no sweat’.  This phase is simply to establish the ‘activity’ dream that lives deep down inside of your genes.  It is the preparation phase to the exercise program you will follow after surgery.  The main goal is to help you establish an exercise habit.  It starts with simply setting aside the time to exercise. It is ideal if you start this phase a month before surgery, but any amount of time will benefit you. 

Start with 10 minutes a day (most if not everyday of the week).  During those 10 minutes you can do whatever activity feels comfortable.  This might include limbering movements, light stretching, breathing exercise, chair exercise, contract and release muscle exercise, or simple closing your eyes and picturing yourself doing exercise. The key is to schedule the time like an important appointment and stick to your schedule.  It is not about the movement or exercise during this phase, it is about the commitment which will evolve into a new exercise habit in your post surgery lifestyle.  The more seriously you take this phase prior to surgery, the easier it will be to build upon it after surgery. 

Phase 2: Post Surgery (typically 4 to 6 weeks)
You will be taking in far fewer calories directly following surgery, which can sometimes cause the body to react as you were on a starvation diet. This can signal the body to burn muscle instead of fat. This is the last thing we want in the long run because it leads to a downward turn in ones natural metabolism (ability to burn calories). Regular exercise alters the metabolism so that the body burns fat instead of muscle. This is why you want to get back to regular exercise as soon as possible. Initially post surgery you can get right back to your pre-surgery ‘no sweat’ workout commitment and only perform those movements or exercises that are easy to do without interrupting the healing process. This may be limited to light stretching, deep breathing and simple contract/relax exercises in your bed.

Once you have your doctor’s permission to exercise a bit out of bed you will want to add in some light walking on level surfaces. Start off slow and easy building up to 10 minutes non-stop. You may need to wait a good four to six weeks before you can get a bit more aggressive with your cardio routine.  Always check in with your physician for approval before increasing your workout intensity.  At this point you want to focus on extending your scheduled exercise time from 10 minutes to 30. Choose activities you like that will exercise your heart and lungs while burning additional calories.  Walking and non-jarring stationary equipment like a recumbent bike or elliptical trainer will feel the most comfortable. Water exercise may also be a good option but only after all incisions have heeled completely.

Phase 3: Beyond Recovery  (a life-time commitment)
Once you have been given the green light to engage in a more complete training program you will want to include some muscle strengthening work to your cardio routine.  This is one of the best ways to insure your body maintains it’s lean mass.  When you train your muscles they get the stimulation and nutrients they need to thrive. This contributes to stronger, healthier bones and joints.  An increase in muscle strength and mass will make all of the activities you do seem easier.  This in turn will increase your ability and desire to work harder.

So during phase 3 you will want to add muscle strengthening to your weekly workouts. You can continue with your 30 minutes of cardio, most if not all days of the week and simply add in the strength training exercises on 2 to 3 of the days (non-consecutive) extending those workouts to about 50 or 60 minutes; or you can alternate your workouts and spend 30- 45 minutes everyday in either a cardio or strength routine.  Below is a sample of a balanced strength routine:

Perform 8 to 15 reps of the following exercises (choosing a resistance that allows you to sense fatigue within the final few reps)  

1. Bench chest press
2. Bent over row or seated row 
3. Overhead press
4. Biceps curls
5. Triceps kick backs 
6. Squats
7. Hamstring/leg curls
8. Calf/heel Raises
(Perform 2 to 3 sets of exercise 1- 8)
9. Supine Abdominal (compression) press into the floor – avoid traditional abdominal curls until given doctors approval – see picture A below
10. Prone opposite arm and leg reach  – see picture B below

A. Hold for 3 to 5 breaths, repeating several times
 

B. Hold for 3 to 5 breaths, repeating several times one each side 
 

• Note: To maximize muscle growth be sure to include a nutrient dense diet with enough calories, calcium and protein to support muscle development – check with a physician or dietitian familiar with your condition for specific recommendations. 

During a weight loss-training program you may find you occasionally hit a weight loss plateau.  To break a plateau try increasing the time you spend in each cardio session (moving towards 60 minutes) or increasing the intensity (moderate to vigorous). You can also choose to do a bit of both. 

• Note extending your cardio workout time and or intensity will encourage faster weight loss.  If doing so be sure to stay properly hydrated by drinking a minimum of 4 oz. of water for every 20 minutes of vigorous exercise.

The good news is that the body is a miraculous machine when in comes to damage control. Given proper nutrition and physical motion it will rebuild itself. The damaged systems can become strong and vital again. 

You will need to take certain vitamin and mineral supplements for the rest of your life because your body will have a tough time absorbing certain nutrients.  Doctors recommend that you take a multivitamin-mineral supplement and calcium, iron, vitamin B-12 and vitamin D.  For example, when it comes to calcium and vitamin D supplements, these are typically quite big in pill form.  By opting for a liquid supplement, you can take them at any time during the day (just a few teaspoons worth at most).  Many physicians recommend liquid supplements for these reasons – they are convenient and much easier for your digestive tract to handle.

When choosing a calcium supplement, make sure it has calcium citrate and not calcium carbonate.  After weight loss surgery, the body cannot absorb calcium carbonate.  Calcium citrate is water soluble and can be easily absorbed, especially in liquid form.

Liquid supplements  are easier to swallow and fast absorbing.  The stomach does not have to "dissolve" the tablet or pill, making it a perfect choice for anyone who has had weight loss surgery or who has trouble swallowing pills.  Try a liquid calcium with vitamin D3 and take the liquid vitamin D3 for additional nutrition.  Doctors are now recommending 2,000 IU of vitamin D3 per day.


If you have had gastric bypass surgery or are planning to, please tell us your story and how it has affected your life. 

 

You may be surprised how much milk or cheese it actually takes to get 1000 mg of the calcium you need each day from diet alone.  It takes 3 ½ cups of milk or 3 yogurts to reach 1000 mg.  Here are some great ideas and tips for strong bones and teeth and to help prevent osteoporosis.

Ways to get more Calcium for bone health: (from eatsmart.org (Washington State Dairy Council)

These ideas will help you think about and plan ways to get enough calcium. Choose one or two changes that you can easily make for optimal bone health.


- Concerned about fat? Remember that lower-fat dairy products have all the calcium of regular dairy products.
- Select milk as a beverage when eating out.
- Stir-fry broccoli, kale or bok choy and sprinkle with toasted almonds.
- Use yogurt or tahini as a dip, garnish, spread or dressing.
- Stock up on canned salmon for use in sandwiches, salads and casseroles.
- Make soups with milk instead of water.
- Try tofu burgers or lasagna.
- Make your coffee choice a caffe latte.
- Add cheese or chickpeas to salads and sandwiches.
- Select milk desserts such as custards, puddings, yogurt and ice cream.
- Add skim milk powder to mashed potatoes, cooked cereals, casseroles, hamburger patties, omelettes, etc.
- Try some whole or refried beans in a wrap.
- Sprinkle parmesan cheese on cooked broccoli.
- Try flavored milk if you don’t like plain.
- Snack on almonds once in a while.
- Try calcium-enriched milk or yogurt. Each portion has an extra 100 mg of calcium.
- Take a liquid calcium supplement with vitamin D such as Wellesse Calcium & Vitamin D Liquid.  Liquid supplements absorb better than pills and are easier to swallow.

Other tips to take for strong bones:
- Stop smoking
- Take a brisk walk every day. Walking is a good weight bearing exercise.
- Do muscle strengthening exercises.
- Eat five or more fruits and vegetables every day.  Good nutrition for healthy bones
- Keep alcohol consumption to a minimum.
- Cut back on salty foods, caffeine and soda.
- Do balance training exercises to help prevent falls.  Exercise for healthy bones
- Get a bone density test.


What You Need to Know about Osteoarthritis

Are you at risk for having serious joint pain and even osteoarthritis later on in life?  There are several risk factors that can play a role in how healthy your joints are or will be as you age.

What is your age?
Primary osteoarthritis, a degenerative joint disease, usually develops gradually after age 40.  As you age, cartilage degenerates and loses its elasticity.  In fact, an astounding 75% of people over the age of 65 suffer from osteoarthritis.   But don’t let age slow you down, staying physically fit and healthy is an important way to protect your joints.  Strong, fit muscles support joints more effectively, protect joints from undue strain and injury, and help you perform everyday tasks more efficiently and with less pain.

Do you fit any of the following?
•      Have you experienced repeated trauma or surgery to the joint structures?
•      Were you born with abnormal joints?
•      Do you have gout, diabetes, and other hormone disorders?

All of these life factors can cause secondary osteoarthritis.  Repeated trauma can increase the mechanical stress placed on joints.  People with gout may also experience crystal formation in their joints causing damage to the cartilage tissue.  Diabetes, some hormone disorders and congenital (at birth) abnormalities of the joints may also lead to increased wear and tear.

Are you male or female?
Osteoarthritis is more common in men before age 45, but more prevalent in women after age 45.    Though the symptoms of osteoarthritis can vary between patients, the most common symptom is pain in the affected joint, which may worsen later in the day or after repeated use.  The joints may also be tender, swollen and warm and you may hear or feel creaking.  Osteoarthritis can also cause pain after an extended period of rest.

What is your BMI (Body Mass Index) underweight, normal, overweight, obese?
Excess weight can also contribute to secondary osteoarthritis. Weight control and injury prevention measures can lower a person’s risk of developing osteoarthritis. Weight loss also can reduce symptoms for people with knee osteoarthritis. Excess weight can place undue stress on our weight bearing joints. Therefore, it is important for the health of your joints (and your overall health), that you maintain a healthy weight. If you find weight maintenance difficult, a registered dietitian (RD) can help you achieve your goal weight.
Read more

Risk of Developing Painful Knee Osteoarthritis Increases with Weight 
Healthy Weight 30%
Overweight 47%
Obese 61%

Source: Arthritis Care and Research 2008; 59:1207-13

How often do you experience joint pain?
Joint pain is often the first sign of osteoarthritis. Pain is a signal from your body that something is wrong. Osteoarthritis causes some chronic joint pain. Though your joint pain may make you cringe at the thought of exercising, exercise can actually help relieve some of your pain, ensure that you maintain a good range of motions, make the joint more stable, help you lose weight 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 have surgery on any of your joints and your current range of motion. A combination of strength training, aerobic exercise and proper stretching are often recommended for osteoarthritis patients. And, a physical therapist can prescribe a program tailored to meet your needs and goals.

Read about stretching for joint pain


Have you had any serious joint injuries in your life?
Damage to a joint can contribute to the development of osteoarthritis in that joint.  This is especially common in athletes who have repetitively injured their joints over the years.  If you are an athlete try switching sports or taking time in between your soccer matches and running for non-impact activities such as swimming and stationary cycling.  You’ll still obtain the benefits of exercise but give your joints a break.

Does your family have a history of osteoarthritis?
A history of arthritis in your family can put you at higher risk for also getting the disease.  More and more doctors today believe in a hereditary cause behind several forms of arthritis. As with many other conditions, a mixture of environmental and genetic factors is attributed to the onset of disease or disorder. Most current research, though, focuses on showing substance behinds models of hereditary arthritis.  A recent study found that a form of knee osteoarthritis is the newest addition to the collection of genetically-caused arthritis.  Rare variants in the GDF5 gene have been associated with disorders of skeletal development, and more common variants recently have been tied to susceptibility to osteoarthritis of the hip and knees.  If anyone in your family has a history of osteoarthritis, it is even more important to take preventative measures to help prevent the onset or at least postpone it and make it more manageable.

Do you currently or have in the past, engaged in heavy physical activity for 3 or more hours per day such as heavy lifting, standing or bending?
Athletes and people who have jobs that require doing repetitive motion, such as landscaping, typing or machine operating, have a higher risk of developing OA due to injury and increase stress on certain joints.  Certain occupations involving repetitive knee bending and squatting are associated with osteoarthritis of the knee.  If you are experiencing joint pain or have been diagnosed with arthritis, it may become necessary to alleviate or decrease the amount of heavy physical activity you do.  Repetitive motions for long periods of time can accelerate the onset of osteoarthritis.

Do you experience joint stiffness in the morning or do your joints ache more if there is a change in the weather?
Stretching when you first get up is a great way to alleviate joint pain.  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. 

Get more exercises here

It’s never too late to start a preventative maintenance program for your joints.  Maintaining a healthy weight and exercising are very important and you can also take a liquid glucosamine and chondroitin to help maintain joint flexibility.  See here

Read more about how glucosamine and chondroitin work here

• 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!

Have a Happy, Healthy Thanksgiving!

Let's focus on the legs!

How are your treads holding up?  As you pick up the pace or mileage of your walking program you may find that your legs need a bit of a tune up.  It is not uncommon to feel some pain or discomfort in the muscles of your lower leg when you get more aggressive with your walking technique.  Let’s take a look at why this happens as well as how to prevent and recover from this potential performance barrier. 

In order to pick up your fitness walking pace it takes a more exaggerated ankle action and forward body lean. This technique creates a greater demand on the muscles of the lower leg.  The front of the lower leg or anterior tibialis muscle group must dorsi flex your ankle (which mean pulling the forefoot up closer to the shin) on the forward heel strike.  Then the back of your lower leg or gastrocnemius muscle group must plantar flex your ankle (which means pushing your forefoot away from your shin) to propel you forward and into the next step.  The greater the action the faster you walk.  This increase in ankle action can takes its toll on the lower leg muscles and their attachments, causing a general sense of pain in the shin, calf and ankle areas.  This is especially true when you first start a more aggressive walking program.  In most cases the muscle pain you sense is due to a condition know as DOMS or delayed onset muscle soreness. 

DOMS is your muscles way of telling you that you have introduced it to something new and challenging.  It is nature’s way of slowing you down so that the muscle tissues can progressively get stronger without getting injured.  Keep in mind that any pain that results in swelling or bruising or lasts for more than a week, should be checked out by the appropriate medical professional. 

So what can you do to avoid or treat DOMS in the lower leg muscles? 

Let’s start with a list of ways to minimize or avoid DOMS:
1. Make sure you have proper, supportive footwear.
2. Progress into your program goals gradually.
3. Warm up properly before your walk, including lower leg movements that mimic the positions your ankle will travel through (i.e. walking on your toes then heels for approximately 30 seconds each).
4. Stretch the muscles of the ankle after the walk, holding each stretch for at least 20 seconds (i.e. ankle circles, and calf stretches).
5. Keep the muscles of your ankle strong by doing lower leg condition exercises (i.e. calf raises and dorsi flexion with foot resistance).

 

Now what can be done once you are feeling a bit of lower leg DOMS:
1. Take a few days off from your walk and if possible cross train by doing an activity that does not use the same foot pattern (i.e. swimming or cycling).
2. Massage and stretch the front and rear leg muscles daily.
3. Ice the affected areas.
4. Stay well hydrated and keep your joint lubrication up with the appropriate joint supportive nutritional supplements such as a glucosamine and chondroitin liquid supplement that's easy to take and fast absorbing.

Have a great Walking Challenge!
 

There are important steps you can take now to have a healthier heart.

Many Americans are weight focused so they can fit into their slim jeans or look good at their high school reunion.  But, there’s another, dare I say more important, reason we should take a close look at our weight and overall health.  Cardiovascular disease is the number one cause of death and disability in the U.S.  There are many things we can do to modify our risk factors. 

Some that you’ve probably heard before include:
• Maintain a normal weight
• Quit smoking
• Manage your blood cholesterol levels
• Manage your blood pressure within normal limits
• Get active – get out there and get some physical activity such as walking
• De-stress
• Curb your alcohol intake

Heart Healthy Nutrients
In addition to these ones, make sure you are meeting your vitamin D and magnesium needs – two micronutrients that many people are likely to be low in. Recent studies indicate that those with low vitamin D levels have increased rates of cardiovascular disease, high blood pressure, heart failure and ischemic heart disease. Hopefully future studies will examine if vitamin D supplementation in those with low levels will help reduce one’s risk factors for cardiovascular disease.  Find out if you are at risk for vitamin D deficiency by taking this quiz - http://vitamind.wellesse.com/info.asp 

Magnesium is another nutrient to be mindful of.  Low levels have been associated with increased inflammation, which is a risk factor for hardening of the arteries.

So be sure to eat healthy, exercise and take your vitamin D liquid supplements each day.  Your heart will appreciate it!
 

Stretching is a must especially if you are experiencing joint pain and for managing arthritis for better joint health.

Have you ever wondered how to get the most out of a stretch?  Well try a little self-PNF.

PNF stands for proprioceptive neuromuscular facilitation and it simply means that our muscles receive messages from our nerves that can facilitate a better stretch reflexively.  Our muscles have sensor nerves (proprioceptive neurons) that pick up sensations like a strong contraction or a rapid bouncy movement and react by sending a message to the muscle to relax or contract in response.  When it comes to enhancing a stretch your goal is to get the muscle to relax as much as possible, thus you want to stimulate the sensor nerve with a 10 to 15 second held contraction (called and isometric contraction). 

Immediately following this contraction the muscle will reflexively respond by releasing and relaxing.  This reflex allows for an immediate gain in range of motion and extensibility.  Many physical therapists use a technique called the ‘contract/release method’ to rehab chronically tight muscles.  You can try it on your self with the help of a bath towel or stretch strap.  Lie down on your back and use the towel or strap (wrapped around your thigh) to pull your leg towards your chest.

Next press your leg away from your body into the towel, while holding the towel firmly in pace and forcing the back of the leg and hip to contract.  Hold that contraction for three deep breaths.  Release the pressing action and use the towel to pull your leg back towards your body into a deeper stretch position.  You should notice an immediate increase in range and flexibility. You can try to perform this same contract then release type stretching for various parts of your body.  Keep in mind that the contraction happens by moving and holding in the opposite direction of the stretch position. 

So for another example, if your target is your lower leg (calf muscle), stretch the muscle by wrapping a towel around the bottom of your forefoot and pulling your toes towards your shin; to contract, point your toe away from your shin while pressing into a towel, hold for 3 deep breaths, then repeat the stretch position. 

Here is a quick list of moves to stretch the major body parts:

• Chest- open arms outward and behind the body
• Upper back and neck – move head towards the opposite shoulder
• Front shoulder – open arm out or behind body 
• Rear shoulder: move arm across the chest
• Spine – round spine forward, side ways or rotate
• Buttocks – flex hip by moving the thigh forward towards torso or across the torso
• Front thigh – extend hip by moving the thigh back behind the body and bending the knee
• Rear thigh – hip flexes by moving forward towards torso and extending knee
• Low leg or calf – move forefoot towards shin

Remember to use the stretch/contract method, you need to move the body part in the opposite direction of the stretch and hold it in a static contraction for 3 deep breaths.

Try it ... to take your stretch routine to a new limit.  Stretching is a great treatment for joint pain and can help keep your joints on the move.  Be sure to take your liquid glucosamine and chondroitin supplement too for improved joint health and flexibility.