Arthritis

Walk This Way
It may not make sense at first, but when arthritis makes your joints ache all over, a workout of sorts may be in order. Researchers at the Hospital for Special Surgery in New York City recently studied more than 100 people who had arthritis of the knees. Half were put on a walking program; the other half did not partake in regular exercise. After eight weeks, the walkers reported decidedly less pain and less reliance on pain medication. Also, they were able to walk farther without pain than they had been able to do in the experiment's pretest.

Celery Tonic
For such a seemingly mild-mannered vegetable,celery packs a surprisingly strongmedicinal punch. Celery seed contains at least 12 compounds that have anti-inflammatory effects, which makes celery desirable as a naturaltreatment for arthritis. You can take celeryseed in extract form, available in herbshops and health food stores, or you can eat the stalks themselves. Four stalks of celery a day should deliver healing benefits.

European Cure Catches On
With three out of four people over the age of 65 classified as arthritis sufferers to somedegree, any supplements that offer relief for stiff, painful joints would be welcomed by millions in the US. No wonder, then, that in recent years interest has grown markedly in the naturally occurring glucosamine and chondroitin.These supplements-a sugar (glucosamine) and a substance found in connective tissues (chondroitin) - are extensively taken in Italy, Germany and France, where they are said to both relieve pain and go one big step further: they purportedly help cartilage to regenerate. It is difficult to document these claims scientifically (drug companies are hesitant to fund research on natural substances that cannot be patented and marketed "exclusively" for profit); but The Arthritis Foundation in the U.S. has gone so far as to say that results on glucosamine are quite promising.

Dosage: To ensure quality (and purity), ask a pharmacist for the pharmaceutical grade of glucosamine and chondroitin sulfate. They come in tablet or capsule form. A common dosage is 500 mg of glucosamine three times a day, and 250 mg of chondroitin two or three times a day.

Cayenne: A Pepper Pain Blocker
Among its many uses, cayenne is touted by numerous herbalists for its impressive efficacy against many kinds of pain, especially chronic pain, which is why it is well suited as a remedy for arthritis. Cayenne contains a compound called capsaicin, which, among other things, blocks pain impulses from traveling to thebrain. As a bonus, the pepper is said to boostthe production of endorphins, the natural painkillers produced by the body after exercise.

Green Tea Prevention
Recent research performed at Case Western Reserve University's School of Medicine indicates that green tea may both prevent the onset of arthritis and reduce the severity of its symptoms. The reason is that polyphenols - antioxidants found in green tea - possess anti-inflammatory properties. So starting the day with a cup of green tea can do a world of good.

Don't Overlook Vitamin D
Recent research has shown that some individuals who have arthritis may also be deficient in vitamin D. In a large-scale study, people who consumed little vitamin D were three times more likely to see their arthritic knees take a turn for the worse than those who ingested high levels of the vitamin. (This maybe exacerbated in winter, when typically people don't spend as much time outdoors, since the sun helps the body to produce vitamin D.) Salmon and sardines are rich in the vitamin, as is milk. If you're not getting enough vitamin D in your diet, taking a supplement of 400 IU per day is also a good idea.

Putting an "Old" Hormone to New Use
Pregnenolone , like estrogen and testosterone, is a steroid hormone naturally produced in our bodies from the cholesterol we have stored up inside. Despite the name, it has nothing to do with pregnancy, and is produced equally among men and women. Like other hormones, its production wanes with age. Some 50 years ago, in a number of experiments, pregnenolone was used as an effective, gradual treatment for rheumatoid arthritis patients. Now, with spurred interest in other hormone supplements, pregnenolone is getting a second look as a treatment for rheumatoid arthritis, especially from doctors and patients who are concerned about the side effects of cortisone (which indeed works more quickly to relieve pain). If your internist or orthopedist is not familiar with pregnenolone's effects, you might ask for a referral to an endocrinologist.

A Root for Pain Control
It may not be high tech, but a poultice made of ginger root (or heated ginger root and olive oil) , steamed and laid into a cloth, can help ease the pain of rheumatoid arthritis, especially among patients who must restrict the use of allopathic pain medications, such as aspirin (and steroids). Multifaceted ginger has long been considered an aid for both circulation and relaxation. The fact that it may calm inflamed joints is not so surprising.

An Herbal, Fatty-Acid Solution
To ease tenderness and pain in swollen joints,consider a little-known extract of borage seed oil: Gamma linolenic acid (GLA). Herbalists and naturopaths have known about it for years, and now some internists and rheumatologists are also becoming fans of the oil. Judging from recent studies, GLA, taken in large doses, has a marked effect on pain and swelling of afflicted joints. As with acupuncture, however, the "cure" won't come right away. It may take from 6 to 12 weeks to feel real results. The dosage used in the study was 2.8 g per day (that's grams, not milligrams). Check this dose with your doctor or other health practitioner, and ask about possible side effects and drug-herb interactions.

A Berry Fine Arthritis Remedy
Lip-smackingly sweet cherries, blueberries and blackberries are a flavorful alternative remedy for reducing swollen joints caused by arthritis. The secret ingredient? Flavonoids. These brightly colored compounds found in berries increase fatty acids in your system, which can affect muscle tissue and lessen swelling.

Spice Up Your Life
Spicing up your sandwiches, burgers and other entrees with plenty of onions and garlic can both fire up the taste and cool down an arthritic condition. Both these foods are high in sulfur, which absorbs toxins that may be irritating joint tissues.

A Two-Step Supplement Painkiller
If painkillers and other drugs have got you down, it may be time to try a supplemental approach to managing arthritis pain. CoQ-lO (coenzyme Q-10) has been gaining fans in recent years because of its reported ability to stabilize cell membranes and thus prevent cells from breaking down in the joints. (Antiaging experts also note this effect.)

In addition, a supplement called quercetin can help block the release of histamines into the blood, which means less inflammation, experts say. Both substances are available in health food stores.

Suggested dosage: 30 mg of CoQ-10 daily; 100-500 mg of quercetin daily. Check with your doctor to see if these supplements are appropriate for your condition.

No Potatoes, No Tomatoes
If your joints are feeling a little achy, clean out your refrigerator. According to nutritionists, plants from the nightshade family, such as potatoes, eggplant, peppers and tomatoes,contain solanine, a little-known inflammatory agent that can sometimes exacerbate arthritis.

Oiling the Joints
Just like the Tin Man, people with arthritis may need to oil their joints. But not just any oil will do. Avoid consuming corn and peanut oils, which contain large quantities of arachidonic acid, a substance produced by the body during an inflammatory attack. Because of this, corn and peanut oils may actually exacerbate arthritis symptoms.

Instead, opt for evening primrose and flaxseed oils; both are rich in the omega-3 fatty acids also found in fish. If you don't want to add fish to your diet three times a week, supplementary capsules, available in many drugstores and in health food stores, can be taken daily.

A Devil of a Cure
For temporary relief of minor arthritic pain, devil's claw, also known as cat's claw, acts as an anti-inflammatory agent and has an analgesic effect. The extract, which can be purchased at health food stores, should be taken orally three times a day. Alternatively, you can make a tea by mixing 1 to 2 grams of the dried, powdered root with a cup of boiled water. Drink one cup of tea three to four times a day.

A Hot Cup of Relief
Drink away stiffness with a hot cup of willow bark tea. Willow bark contains salicylates, the potent ingredient in aspirin. To brew the tea, add 1 teaspoon of dried willowbark to a cup of boiled water. Steep for 5 minutes, then strain before drinking. You can safely sip up to three cup a day.

Caution: If you're already taking aspirin or another anti-inflammatory drug, consult your doctor before taking willow bark.

A Healing Wrap
A spa-like treatment can soothe stiffness and soreness in arthritic joints. To give yourself a healing wrap:

1. Wrap the area-your wrist, for example-in a bath towel.
2. Place your wrapped wrist under a stream of hot, but not scalding, water until the towel becomes saturated.
3. Relax and let the damp heat ease the pain until the towel begins to cool.

During a serious arthritis attack, you can repeat the process once every hour.

Skip the Wheat
Are you sidelined because of pain in your hip? Go gluten-free. Gluten, a protein in wheat, has been found to trigger allergies that can exacerbate arthritic conditions. Try avoiding wheat-based breads, pastas and doughs, and your hip may begin to loosen up.

Too-Strong Solution?
A controversial arthritis remedy is dimethyl sulfoxide (DMSO), a chemical solvent derived from wood pulp. The solvent helps to reduce inflammation when massaged into arthritic joints. However, some physicians believe that the chemical can cause cataracts if used too frequently. Ask your doctor for advice before applying DMSO to swollen joints. (Some would also advise a second opinion.)

Homeopathic Help from Poison Ivy
Admittedly, it is difficult to imagine how ingesting extract of the poison ivy plant could help relieve the pain and stiffness of early morning arthritis episodes - the kind that fade as you get up and move around. But for years homeopaths have prescribed rhus tox, a heavily diluted formulation of the poison ivy plant that has brought favorable results.

Suggested dosage: 6X or 30C.

An ACE Cure
Antioxidants are more than vitamins, arthritis doctors say. Much more. Antioxidant nutrients in foods and in supplements may help reduce age-related and "free radical" cellular damage to the cartilage surrounding painful joints-resulting in less pain and freer movement over time.The approach favored by some doctors is known as ACES, for vitamins A, C, E and the mineral selenium. Recommended (and generally safe) dosages are:

• Vitamin A: 5,000 IU per day
• Vitamin C: 500 mg per day
• Vitamin E: 400 IU per day
• Selenium: 200 mcg per day

Note: Higher doses of selenium can be harmful to some people.

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Balance Problems and Aging

The Simple Stork Test
Perhaps the best exercise to perform in later in life is to simply stand on one foot for as long as possible, and then switch to the other foot and repeat. Easy as it sounds, this drill helps improve balance, muscle strength , and flexibility -  traits that are known to decline in late life when not used (and possibly cause falls). The so-called Stork Test has also been used by researchers at the National Institute on Aging to gauge subjects' rate of aging. Absent practice (starting at 15 seconds per foot, graduating to 15 minutes or more), the younger you are, the longer you will be able to stand there looking like a stork.

A Helpful Yoga Pose
It is never too late to improve your balance and coordination. The tree pose, practiced in hatha yoga, is a simple way to build confidence in your gait and posture as you age:

1. First, while standing with your bare feel parallel to each other, shift your weight to your left leg, and place the heel of your right foot against your left ankle.
2. Slowly slide your right foot up the left leg, gently helping it along with your right hand until it feels snug against your left knee or thigh. (You can hold on to a chair or table with the other hand for balance, if necessary.)
3. Let your arms hang straight down and fix your eyes straight ahead at an object in the room-the focus will help your balance. Breathe slowly and deeply.
4. Raise your arms over your head, slowly, trying to keep them as straight as possible. Bring the palms together.
5. Breathe deeply while holding this variation-on-a-tree pose as long as possible. It may be only a few seconds at first. But after you repeat with the opposite leg, and practice, you will notice improvements fairly quickly.

Remember: Age-related declines in balance are often noted by researchers in the absence of exercise. This serves as a counterattack!

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Blood Clots

Exercise a Solution
We've long known that workouts are good for the heart, but only now are researchers focusing on what exactly makes heart vessels narrow, leading to dangerous blood clots and heart attacks. One of the answers is inactivity. When 44 men and women over age 65 were placed on a thrice-weekly walking or jogging program for six months in a recent study, they were markedly less likely to suffer blood clots than those who only did flexibility exercises. Moreover, the blood of the walkers and joggers was found to be less likely to clot in the morning-the time of day when heart attacks are most likely to occur.

Note: These substantial benefits disappeared once the exercise routines were stopped.