JOINT REPAIR AND THE PREVENTION OF ARTHRITIS

Research shows that joint inflammation, cartilage erosion, stiffness, and pain – the hallmarks of degenerative arthritis – can be prevented and reversed at any age.  Arthritic problems are now known to be strongly influenced by diet and supplementation.  Specific natural supplements have been shown to reverse joint cartilage erosion, and the regeneration of joint cartilage has been demonstrated clinically in many cases, producing less pain, less stiffness, and less swelling.

The type of dietary fats influences the inflammatory and anti-inflammatory hormones in our bodies to a large extent.  Omega-3 fats from fish, flaxseed oil, and black currant oil have anti-inflammatory properties, whereas many vegetable oils and saturated fats from red meat and dairy will increase inflammation, and thereby encourage arthritis development.

Specific vitamin supplements are also important to produce the anti-inflammatory hormones, including Vitamins B6, C, E, niacin and the minerals calcium, magnesium, zinc, and selenium.

Glucosamine sulfate supplementation at 1500 mg/day has been shown to halt further erosion of joint cartilage and improve joint symptoms, as it provides a necessary component for the manufacture of cartilage, which decreases as we age.  However, even before symptoms develop, glucosamine should be taken after age 40 at 500 mg/day to preserve joint health.  Glucosamine taken in conjunction with Chondroitin Sulfate seems to produce even better effects.  Other natural supplements can provide anti-inflammatory benefits, including Bromelain, Quercetin, Curcumin, Boswellia, and White Willow Bark.

Here is a summary of recommendations to preserve joint health and prevent deterioration:

1.  Eat more fish and take flaxseed at 2000 mg/day.
2.  Substitute olive oil and canola oil for other vegetable oils such as corn oil.
3.  Take a daily vitamin and mineral supplement that includes B-50 Complex, Vit E at 400 IU, Vit C at 1000 mg, and selenium at 100-200 mcg.
4.  Glucosamine sulfate at 1500 mg/day if arthritis exists, 500 mg/day for prevention.

10 WEIGHT LOSS STRATEGIES

1.  Review your motivations once per day.

Take stock of your goals and motivations before beginning a weight-loss program.  Goals should be achievable and realistic, such as 1 pound per week from a 500-calorie per day deficit.  Then find your motivation.  This could be pictures on your refrigerator of someone with a body you admire and find achievable – not a skinny model!  Or it could be pictures of you at your current weight.  Stepping on the scale once per day could be motivating, but be sure you are not putting too much stock in what the scale says – waists can trim down without weight loss, especially if you are in a workout program that builds muscle.  Also, water weight can vary your weight on the scale by as much as 2-4 pounds.

2.  Watch no more than 2 hours of TV per day.

TV junkies miss out on calorie-burning activities like backyard tag with the kids.  Instead, they become sitting ducks for junk food ads.  Wean yourself off the tube by introducing other activities into your life.  Eliminate the temptation to watch between-show filler by recording your must-see programs so you can fast-forward through the ads.

3.  Contact a friend 3 times per week.

Long term weight loss requires support.  People who meet regularly with a dietitian or attend groups like Weight Watchers are more likely to maintain their weight loss.  If you can’t attend regular meetings, announce your weight loss intentions so friends can support you.  If possible, find a friend to share the commitment. 

4.  Eat 4 grams of fiber in every meal or snack.

A high fiber diet can lower your caloric intake without making your feel deprived.  Experts see a number of mechanisms through which fiber promotes weight loss: it may slow down eating because if requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones.  A good goal is 25 grams of fiber per day.  Sources of fiber include oatmeal, fruit, and certain breads and cereals.

5.  Take 5 thousand extra steps per day.

A typical person takes about 5,000 steps per day between going to work, running errands, and doing chores around the house.  Doubling that number can have significant health benefits, including higher “good” HDL cholesterol levels, lower blood pressure, improved glucose control, and weight loss.  Walking more steps per day also leads to a lower percentage of body fat and slimmer waists and hips.  Wear a pedometer to make sure you log your 5,000 extra steps, or aim for about 50 minutes of extra walking (4 kilometers) per day.  Just parking at the farthest corner of the grocery store parking lot and taking the steps instead of the elevator can make a significant difference.

6.  Log it 6 times per week.

Monitoring your eating and exercise every day will let you know if you’re reaching the 500-calorie daily deficit you need to lose a pound a week.  Carry a small notebook to record what you eat and use a pedometer to estimate the calories you burn.  Although you should try to keep a daily log, it’s realistic to give yourself a break one day a week and allow time off for holidays.  Then get back on track.

7.  Sleep 7 hours a night.

A University of Chicago study found that people deprived of sleep had lower levels of hormones that control appetite.  The research suggested that short sleep durations could be a risk factor for obesity.  As well as wonky hormone levels, depriving yourself of sleep will leave you feeling short of energy for exercise, and lead to increased calorie intake from snacking.

8.  Drink 8 glasses of water per day.

Water is not just a thirst quencher – it actually speeds up the body’s metabolism.  Researchers in Germany found that drinking 2 8-ounce glasses of cold water increased their subjects’ metabolic rate by 30%, and the effect persisted for 90 minutes.  One-third of the boost came from the body’s efforts to warm the water, but the rest was due to the work the body did to absorb it.  In addition to the metabolism-boosting effects, water will make you feel fuller, so try drinking a glass before meals and snacks and before consuming sweetened drinks of juices.

9.  After a 9-hour day, go home.

Researchers have found that people logging those overtime hours are more likely to be overweight.  Lack of time and energy for exercise and a proper diet is most likely the cause, but it’s also possible that work stress has a direct effect on weight gain through changes to hormones such as cortisol.  Set firm limits on your workday so that when you’re done, you still have the energy to go for a run and broil fish for dinner.  To help you stay productive enough to finish on time, set an hourly alarm.  When it goes off, deal with your most pressing duties.

10.  Shave 10 points off your glycemic load.

Foods high on the glycemic index, including sugars and refined carbohydrates, cause blood sugar to spike.  The body needs a large amount of insulin to bring down blood sugar levels and stores the excess sugar as fat.  But that leaves blood sugars so low that we feel hungry again and eat more.  There is about a 10-pound body weight decrease for every 10-point drop in the glycemic index of the total food a person eats each day.  Read labels to avoid added sugars and eat fresh produce.

Adapted from Prevention magazine, August 2006