Be Well Buzz » arthritis

Bone Density – Make It or Break It

Shawn Stevenson — Wed, 25 Jan 2012 22:58:12 +0000

How much do you really know about your bones? Are you taking measures to make sure they are strong and healthy? Whether you are or aren't read on... Bone density isn't something we usually think of until we break one or have a problem come up like osteoporosis. Did you know that Osteoporosis is estimated to affect 200 million women worldwide (44 million people in the US) - approximately one-tenth of women aged 60, one-fifth of women aged 70, two-fifths of women aged 80 and two-thirds of women aged 90. 1 in 2 women over 50 will experience osteoporotic fractures, as will 1 in 2 men. These numbers are outrageous! The good news is that it's possible to improve bone density at ANY age but the sooner you start working on strengthening those bones the better. In today's podcast our resident nutritionist Shawn Stevenson give you the tools to make sure your bones are strong and healthy so you won't ever have to worry about Osteoporosis or low bone density. Please help us spread this information far and wide so more people are aware of real, natural health solutions to this awful problem. When you listen to the podcast below you'll discover:

The importance of bone health.
What your bones are made of (different than what you were told).
The functions of your bones (it's not what you think).
Why common misconceptions about bone density can land you in the hospital.
How to intelligently improve bone density.
Little known secrets about your bone health.

Recommended Product: --> Regrow Your Knees Click play below to listen to the podcast...

Yoga Exercises for Osteoarthritis

BeWellBuzz — Thu, 06 Oct 2011 16:21:34 +0000

Are you fed up with the back pain and misery of osteoarthritis, a painful degenerative joint disease? Regular yoga practice can help. Below are 7 easy exercises to improve mood and mobility, build strength and stability and increase circulation for osteoarthritis sufferers. What do yoga and osteoarthritis have in common? Osteoarthritis is an age-old, degenerative joint disease that takes a toll on your physical and emotional health. Yoga is an ancient therapy that can restore both. Recently, science has begun to connect the dots between the two. A 2008 randomized, controlled study revealed that dozens of women eased their chronic low-back pain by participating in a one-week intensive yoga program to help osteoarthritis. "By its very nature, yoga is good for arthritis because it relieves the disease's major disability" - reduced range of motion - "without causing further trauma to joints," explains Loren Fishman, M.D., co-author of Yoga for Arthritis (W.W. Norton). It also:

Builds strength, which provides greater stability to joints.
Improves posture, which minimizes joint trauma caused by misalignment.
Increases the circulation of synovial fluid, which nourishes and protects joints.
Promotes a confident attitude, and reduces anxiety and irritability.

"The key is practicing regularly," says Ellen Saltonstall, a New York City yoga teacher and co-author of Yoga for Arthritis, who also has arthritis in both hands, one foot and lower back. The best part is you can do yoga on your own whenever you have time. To help osteoarthritis, aim to complete at least one pose each day, she suggests. If that's too ambitious, make it every other day. Before starting, consult your doctor and an experienced yoga teacher to learn the right alignment. To find a qualified teacher, ask a chiropractor, acupuncturist or other trusted health-care provider for referrals, or search the website of the International Association of Yoga Therapists. Here are 7 easy yoga exercises for low-back pain adapted from Yoga for Arthritis by Fishman and Saltonstall. (Reprinted by permission of W.W. Norton.) During each pose, breathe slowly through your nose. 1. Wall Dog Purpose: To extend the spine and stretch the chest and hamstring muscles. Props: Wall Tips: Retract shoulder blades firmly into the back. Keep knees bent if you're stiff. Instructions 1. Place your hands on the wall at eye level with your index fingers pointing up, arms shoulder-width apart and elbows straight. 2. Place your feet hip-width apart and parallel. 3. Straighten your arms and move your chest a little toward the wall. Keep your elbows straight and pull your shoulder blades in toward your spine. Your chest will move a little toward the wall and shoulders will move back. 4. Bend forward through your trunk until there is one long diagonal line from hands to hips, stepping back as needed. 5. Raise your sitting bones and separate them, which will make an arch in your lower back. Lift your buttocks toward the ceiling, creating an arch in your lower back. 6. Draw in your belly and lengthen the tailbone. 7. After several breaths, return to standing as you inhale and step toward the wall. 2. Bridge Pose Purpose: To strengthen the back and open the chest and shoulders, extending the spinal range. Props: A yoga mat and a blanket. Tips: Relax your neck, throat, and jaw as you breathe. Avoid squeezing the buttocks. Instructions 1. Lie on your back with the tops of your shoulders on the top edge of the folded blanket and your head on the mat. Bend your knees, place your feet hip-width apart, parallel, and about 6 to 8 inches from your hips. 2. Place arms alongside your body, palms facing up. 3. Inhale. Curl your sitting bones down to the floor and apart, creating an arch in your lower back and ensuring that the pelvis stays wide. 4. Exhale. Raise your hands until your elbows are bent 90°. Point fingers up. 5. Lift hips, spine and chest as you inhale, then roll each shoulder under so that your weight rests on the tops of shoulders. 6. Point knees forward. 7. Contract the buttocks, firmly lengthening them away from your waist without squeezing tightly. 8. Exhale as you come down. 3. Leg Stretch with Belt Purpose: To stretch hamstrings and major muscles of the back and improve spinal and pelvic alignment. Props: Yoga mat, belt and a blanket. Tips: Keep the pelvis steady as the leg changes position. Relax your neck, face and shoulders. Instructions 1. Lie on your back with your knees bent, feet flat. Arrange the blanket so that the lower edge supports the small of your back, with your buttocks on the floor. 2. As you inhale, move your sitting bones down to the floor and apart, which will arch your lower back. 3. Contract abdomen in and lengthen your tailbone toward your heels without flattening the lower back. 4. Raise your right leg and hook a belt around the foot. Hold one end of the belt with each hand. 5. Gradually straighten the leg, firming the muscles on all sides and elevating your heel. 6. If your right leg stretches to 90°, straighten the left leg till flat on the floor for more challenge. 7. Extend through both legs fully, even if it means backing off with your right leg. (Note: The goal is not to force the right leg or foot toward your head.) 8. Return to lying flat with both legs stretched out, then repeat with the left leg up. 4. Standing Lunge with a Chair Purpose: Stretches the hips, chest, back, strengthens the quadriceps and promotes balance. Props: A yoga mat and a chair. Tips: Set the pelvis carefully, squarely facing the back of the chair, and keep it that way as you perform the pose. Do not let the back leg droop. Align the front knee with the second toe. Instructions 1. Stand facing the back of your chair. 2. As you step the left foot back, bend the right knee until the right shin is vertical. 3. Lean forward toward the chair and fully stretch your back leg, firming the muscles from foot to hip. 4. Retaining the forward lean, lengthen your tailbone down and draw the lower belly in to stabilize your pelvis. 5. Bring your torso upright and retract shoulders back until they are just above your hips. 6. Let go of the chair when ready, and stretch arms up parallel to ears. Breathe fully and confidently as you maintain this pose. 5. Mountain Pose with Arms Up, Hands Clasped Purpose: Establishes well-aligned posture and provides a full stretch of the shoulders, arms and hands. Tips: Try to maintain a vertical plumb line through your whole body, from ankles to knees to hips to shoulders to ears. Instructions 1. Stand with your feet hip-width apart and parallel, legs straight, arms at your sides. 2. Balance the weight as evenly as you can between the four corners of your feet: the inner heel, the mound of the big toe, the little toe mound and the outer heel. 3. Firm your leg muscles and bring the tops of your thighs back until they are over your ankles. 4. Inhale and lift your arms out to the side and up to your ears. 5. Interlace your fingers and turn the palms up. 6. Extend strongly and equally down in to the earth and up to the sky. 7. Straighten elbows as much as possible. 6. Wide Wall Squat Purpose: To stretch and strengthen the hips and legs. Prop: A wall. Tips: Keep your knees facing out over your toes. Instructions 1. Stand with your back to the wall, legs turned out 45° to the side. 2. Inhale and lift your spine. 3. Bend your knees until thighs are parallel to the floor. 4. Place your hands over the tops of your thighs, near the hips, with your fingers pointing outward. 5. Press down with your hands, allowing you to lift your spine up more and curl your tailbone down. You can lean slightly forward if that feels right. Hold for a few breaths. 7. Arms Clasped Behind Purpose: To strengthen and stretch the shoulders, to improve posture and joint stability. Tips: Don't lock your elbows. Instructions 1. Stand tall, feet parallel and hip-width apart, with hands clasped behind you. 2. Strongly pull your upper arms back, rotate them outward, and push outward against the resistance of your hand clasp. 3. If your ribs go forward or your back arches a lot, pull back through your waistline to restrain the movement. 4. Hold the pose for a few breaths. Source: http://www.lifescript.com/

Top 10 Ayurvedic Herbs

BeWellBuzz — Sat, 03 Sep 2011 20:12:23 +0000

Ayurveda is an ancient system of medicine used in India and other Eastern countries. Much like Traditional Chinese Medicine, the Ayurvedic approach is holistic, and looks to address the root cause of disease, as opposed to simply treating a list of symptoms. Ayurvedic herbs are commonly used as foods or culinary spices, and help to restore balance to the body. In Ayurvedic terms, when disease is present, it is the result of an imbalance in one of the three doshas, or the body's vital energy. These are pitta (fire), vata (air) and kapha (water). Herbs and food alike are used as part of a therapeutic regimen which may also include yoga, meditation and cleansing techniques. The following herbs are considered a few of the most important remedies in Ayurvedic medicine. They can be commonly found in most natural health food stores and herbal markets. Remember holistic treatments such as herbs are meant to complement, and not replace medical care. Talk to your health care practitioner before using herbs for medicinal purposes. Ashwagandha Although traditionally an Ayurvedic herb, ashwagandha is now commonly used in herbal medicine throughout the West. Also known as winter cherry, it is naturally antibacterial, anti-inflammatory, and has immune-boosting properties. It is your first line of defense against cancer and other immune system-related diseases. It helps improve vitality and combat insomnia, cancer, arthritis and diabetes. Boswellia Boswellia, known as Shallaki in Ayurveda, is an excellent pain remedy. It is naturally anti-inflammatory and analgesic. In the west it is called Frankincense, and has been used to treat both rheumatoid and osteoarthritis, gout, and general aches and pains. Studies have even shown that taking boswellia can alleviate arthritis pain in as little as 7 days without the harmful side effects of over-the-counter NSAIDs. Coriander (Cilantro) Coriander, or dhanyaka as it is referred to in Ayurveda, is a common culinary spice in both Asian and Latin cuisine. The fresh leaves are called cilantro, while the ground seeds are called coriander. Both contain natural anti-inflammatory and analgesic properties. The herb is used in Ayurveda to treat indigestion, irritable bowel syndrome, fevers, respiratory infections and allergies. It is also a natural chelating agent, and has been used to help remove heavy metals from the body. Garlic Garlic is revered by both chefs and herbalists alike. The Ayurvedic name for the herb is Lasuna. It is a prolific bulb that is used for a number of purposes. It is naturally antiviral, antifungal and antibacterial. It has been shown to be effective against the common cold and flu, and help enhance immune function. It is used in both holistic and conventional medical circles to protect against heart disease and lower cholesterol. Garlic is a must-have for the home medicine cabinet. Ginger Ginger, or shunti, is another versatile herbal remedy that doubles as a cooking spice. The root, or rhizome, is used to treat anything from benign conditions such as indigestion and nausea to more serious chronic problems such as arthritis and migraines. It is easily made into and herbal tea and makes a great home remedy tohave on hand. Gymnemia Sylvestre Shardunikagurmar, or more commonly, gymnema, is one Ayurvedic herb which has undergone extensive study. It has been found to be effective in treating and preventing type II diabetes because it appears to help control blood sugar levels. It can be used as a natural sweetener, or taken in capsule form. Triphala (Amla, Bibhitaki and Haritaki) Amla, bibhitaki and haritaki are actually three herbs used together exclusively in an Ayurvedic formula known as triphala. Amla is used to treat digestive disorders such as indigestion, gas, constipation, colitis and ulcers. Bibhitaki is likewise used to treat digestive disorders, including Chron's disease, intestinal parasites and gall stones. Haritaki is used specifically for constipation, but is also effective for hemorrhoids, dysentery and parasites or worms. Together these three herbs make a powerful internal cleansing remedy. They help restore balance and improve regularity. However, they are used only on a period basis due to their cathartic effect. Turmeric Turmeric, or haridra, is the Indian spice which gives curry its golden color. It has been used in Ayurvedic medicine for thousands of years, but it has also been studied scientifically in modern day. It is naturally anti-inflammatory, antioxidant and helps strengthen the immune system. It has been shown to be effective in treating arthritis, diabetes and even cancer. Keep this herb handy in the spice rack! Source: http://www.altmedicinezone.com

5 Pain-Relieving Exercises for Arthritis

BeWellBuzz — Mon, 20 Jun 2011 01:28:04 +0000

There's no cure for arthritis, but sufferers have a powerful, cheap way to manage their aches and pains - exercise. But where do you start if you're a beginner? We have the 5 best exercises for people with arthritis, plus easy tips to get you started. And the best part? These workouts are fun and stress-relieving, will ease symptoms and help you lose weight. When your arthritis makes it hurt to just get out of your chair, it's no surprise you're tempted to stay put. But moving your body is exactly what you need. Physical activity actually is the best medicine for arthritis pain relief. Believe it or not, "exercise can decrease pain, particularly for people with osteoarthritis, the most common type of arthritis," says Patience White, M.D., chief public health officer of the Arthritis Foundation and professor of medicine and pediatrics at the George Washington University School of Medicine. How much you exercise is up to you, your schedule and what your body can handle. For arthritis pain relief, just 20 minutes three times a week is enough to make a difference. Your workout should be challenging, but not painful enough to cause injury, Holman says. You've overdone it if you have joint or muscle pain that continues for two hours after exercising or if pain is worse the next day. So what exercise should you do? To get started, check out these 5 types of exercise - they're sure to ease your arthritis symptoms. 1. Walking How it helps: Walking strengthens muscles, which helps shift pressure from the joints, and reduces pain. It also compresses and releases cartilage in your knees, bringing nourishing oxygen to your joints. Get started: The Arthritis Foundation recommends walking 10 minutes at least 3-5 days a week. As you get stronger, take longer walks and incorporate short bursts of speed into a moderate pace until you build up to walking 3-4 miles an hour. Keep in mind: People with severe hip or knee problems should check with their doctor before starting a walking program. 2. Water Exercise How it helps: Warm water - between 83˚ F and 90˚ F - helps relax your muscles and decrease pain, according to the University of Washington Department of Orthopedics and Sports Medicine. So exercises like swimming and aerobics, walking and jogging in water are good for stiff, sore joints. Water also supports your body as you move, which reduces stress on the hips, knees and spine, and offers resistance without weights. They're ideal for people who need to relieve severe arthritis pain in hips and knees. "Water provides 12 times the resistance of air, so you're really strengthening and building muscle," according to Arthritis Today. Get started: Sign up for a water exercise class or use these tips to get started:

Stand in shoulder-height water and walk the same way you would on land. Then walk backward and sideways to tone more muscles.
Stand up straight and maintain your posture to avoid straining your back.
Lift your knees higher as you walk to boost your workout.
Try interval training - pumping your arms and legs faster for a brief period then returning to your normal pace.

Keep in mind: Because your body is supported in water, aquatic workouts don't build bone density. So you'll need to add walking or lifting light weights to your exercise routine. 3. Indoor Cycling How it helps: "Indoor cycling is an excellent way to get a cardiovascular workout without stressing weight-bearing joints," says Matthew Goodemote, head physical therapist at Community Physical Therapy & Wellness in Gloversville, N.Y. A stationary bike is also a good option for people with balance problems - common among inactive arthritis patients - because there's no need to lean the bike to turn. Get started: Adjust the seat height so your knee is as straight as possible when the pedal is at the lowest point, advises the University of Washington Department of Orthopedics and Sports Medicine. Don't pedal faster than 50-60 revolutions per minute. Add resistance only after you've warmed up for five minutes, but don't add so much that you have trouble pedaling. Start with a 5-minute session at a comfortable pace three times a day. When you can ride pain-free, increase to seven minutes, ramping up to 10, 15 and 20 minutes at a time. Keep in mind: People with very painful knees should avoid indoor cycling, because it can aggravate the condition. 4. Yoga How it helps: Beginner yoga classes' simple, gentle movements gradually build strength, balance and flexibility - "all elements that may be especially beneficial for people with arthritis," says Steffany Haaz, MFA, a certified movement analyst, registered yoga teacher and research coordinator with the Johns Hopkins Arthritis Center. Yoga has many benefits: it increases energy, promotes a positive mental outlook, which helps patients better cope with arthritis, and also reduces inflammation. Get started: Take a yoga class at a yoga studio, gym or community center. Tell the instructor before class that you have arthritis issues so they can help modify poses to accommodate your limited mobility. More comfortable exercising at home? Gaiam, a company that produces yoga videos, recently collaborated with the Mayo Clinic and produced Mayo Clinic Wellness Solutions for Arthritis DVD. It has tips from specialists and a segment showing arthritis-specific yoga poses and meditation exercises designed to relieve tension and enhance circulation, which helps relieve arthritis pain. Keep in mind: Yoga should never hurt. If you feel pain in a pose, you're probably overdoing it. With the use of props - blankets, straps, even chairs - yoga poses can be modified to accommodate people with very limited range of motion, strength or balance. 5. Tai Chi How it helps: A traditional style of Chinese martial arts that goes back centuries, tai chi features slow, rhythmic movements to induce mental relaxation and enhance balance, strength and flexibility. Tai chi is extremely valuable to arthritis patients because its movements are slow and controlled and put little force on the joints. Several studies have shown that tai chi improves mental well-being, life satisfaction and perceptions of health, which address the negative effects of chronic pain associated with arthritis. If you suffer from knee pain, tai chi has particular benefits. Researchers from Tufts University School of Medicine found that the Chinese workout improved physical function and reduced pain in patients over 65 years old with knee osteoarthritis. Keep in mind: Tai chi is often done in the morning, but it's best to exercise whenever you have the least pain and stiffness, when you're not tired and when your arthritis medication is most effective, according to the UW Orthopedics and Sports Medicine department. If your joints tend to be stiff, it also helps to take a warm (not hot) shower before exercise. http://www.realage.com

Do Natural Remedies for Arthritis Work?

BeWellBuzz — Wed, 04 May 2011 20:42:49 +0000

Arthritis is a name given to a group of conditions that are caused by damage to the joints and can be extremely painful and crippling in nature. Since there is really no cure for the most common forms of arthritis and it is a condition that is to be managed and lived with to the best of one's ability, natural remedies for arthritis are a preferable option. There are many reasons to prefer natural remedies for arthritis over drugs and pharmaceutical options - arthritis management can be a long term treatment, and pumping chemicals and drugs into the system for extended periods of time is never a good idea - not only are there side effects, the body stops responding to the drug after a time. And then there is also the growing problem of prescription drug addiction. While natural remedies for arthritis may not offer immediate results, they may offer safer and longer lasting relief in many cases. Consider the many reasons why natural remedies for arthritis may be better for the individual as well as for managing the chronic condition - 1. Natural arthritis remedies are holistic in nature - the treatment involves the whole body and not just the joints or the tendons that are causing the pain. What is also taken into account is other factors such as external stress, the person's psychological state, their diet and how active the person is, and so on. The body is viewed as a whole and not just sum of its parts. 2. The treatment can be personalized when you opt for natural arthritis treatments. Whereas mainstream medications have a one size fits all sort of approach, natural remedies for arthritis take into account the person who is suffering from the chronic aches and pains of the condition. The underlying cause of a given person's arthritis may be different and so treatment ought, correctly to be tailored to fit those particular circumstances. 3. Complementary and alternative medicine (CAM) for arthritis can often have certain positive side effects. Take for instance homeopathy - when a person starts out treating his condition with homeopathy, he may be pleasantly surprised to find that he now seems to have fewer colds, coughs and may have better overall immunity. 4. The fact is that our emotional state impacts our physical wellbeing or lack of it. Natural remedies for arthritis can be tailored to take into account this central fact which mainstream medicine tends to ignore or overlook. Incorporating relaxation techniques into one's arthritis treatment, can help a person manage his ailments better and also help improve the overall quality of life. 5. Natural remedies for arthritis can be many pronged - while herbal medicines can help improve physical symptoms such as pain, physical therapy can help improve a person's range of motion. In addition nutritional therapy can help a person improve his system functioning from within, and relaxation techniques such as yoga, meditation and breathing exercises can help not only manage the disease but also improve life quality. Source: http://www.altmedicinezone.com

Living With Arthritis

BeWellBuzz — Sun, 27 Feb 2011 21:15:54 +0000

Everyday the lives of millions of people world wide are affected by Arthritis, a condition that damages the bodies' joints and is almost impossible to completely cure. Sufferers will endure pain, especially in their hands or whilst walking, that is caused by inflammation around the joints and joint damage as a result of the condition. In the case of Rheumatoid Arthritis, a type of arthritis in which the bodies' immune system attacks and breaks down its own body tissue, it is difficult to completely prevent the onset of the condition. As with almost all illnesses, the general condition of your body can be an important factor in the fight to prevent arthritis - so healthy eating and regular exercise are vital. You can complement your physical efforts by taking a variety of supplements. A great place to start is topping up your levels of vitamins B, C, D and E - which all have a part to play in easing the effects of arthritis. Vitamin B for example will help top up reserves of a vitamin that is often lacking in Arthritis sufferers and is vital for the manufacture of protein in your body. Vitamin C aids the production of collagen, an essential component of joints. Studies have found that people who have a high vitamin C intake face significantly less risk of their arthritis worsening. Other supplements that can play an important role include calcium, which has long been recognised as a vital player in keeping your joints and bones strong and healthy. Products such as glucosamine tablets^[1] are also useful allies in the battle against arthritis, helping to improve the mobility of joints and relieve pain associated with joint movement. It is also important to ensure your diet includes lots of foods that are rich in Omega-3 fatty acids, such as fish, nuts, seeds and soy based products. Fatty acids are a type of fat that your body needs but unfortunately does not produce itself, so must be taken from your food. Reliable studies have shown that by insuring your diet contains Omega-3 fatty acids, you can help to reduce symptoms and pain associated with Rheumatoid Arthritis. There are also many simple techniques to making living with the condition more bearable. It is often the most mundane of tasks, that you complete everyday without a second thought, that arthritis sufferers can find almost impossible - removing lids from jars, brushing your teeth and cooking in general can become painful activities. Finding a properly trained physical therapist can be a great help in the treatment of arthritis. They will help you modify the way you complete daily tasks that you would not have thought twice about in the past, to make them more comfortable and pain free. This can cover techniques such as implementing hand exercise plans, installing handles in your home and car to make moving around them easier or cutting out certain movements that place more stress on your joints. References^{^} glucosamine tablets (www.healthspan.co.uk)^{^} Permanent Link: Supplements and Alternatives for Joint Pain and Arthritis (www.altmedicinezone.com)^{^}