Tag: managing arthritis

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Hard Core Mother of Four

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Gentle Reader,

My daughter, Priscilla, the personal trainer extraordinaire (www.hardcoremotheroffour.blogspot.com) mentioned a Pilates move when we were talking after Thanksgiving dinner.  For the first time, I thought she could probably help me with my chronic back issues.  Funny how your children can be experts to so many and take a long time to claim that status for their mother.

Tuesday I spent an hour with her in the Fitness Lab and came home excited with new exercises that will strengthen my abdominal region (and probably get rid of the little belly fat that sits there) and not hurt my back in the process.  She did some fine tuning and now I’ve got new interest in my morning routine.  I will share my new routine next week.

Yesterday, Wednesday, as I often do, I went hiking with friends in the nearby mountains we fondly call the Issaquah Alps.  Tiger is one wild place only a few minutes from the city.  We chose a meander that took us 7 miles up and around, past some “caves” (old mining area) and around a shallow lake.  When we got back to the car, I started feeling my pockets for the keys.  Nothing. Turns out they had fallen out when I reached in to put the parking permit on the mirror.  It took AAA 2 ½ hours to get there to open the door for me and my cell phone was dead.  Talk about stress.  It got pretty cold toward sun set.  I tell you all this because of what I did to keep from dissolving into a puddle of stress.  (My hiking friends were reluctant to leave me, but I shooed them away to their own tasks. There were plenty of other hikers returning to their cars in this very popular hiking area so there was no danger.)

I did Priscilla’s new exercises.  Brilliant.  And a super slow walking meditation.  And a sitting meditation.  And built an elegant rock chairn.  And ate my left over cookies from lunch.  And watched it get dark while I did some more exercises.  All in all, it was a pleasant time spent in my own head with no electronics, nothing to read, no pen and paper for writing practice.  A dream-time.

When the tow truck finally got there and let me drive away, I headed for the nearest Tully’s (i.e. Starbucks) and ordered an eggnog latte.  Hot soup and the hot tub awaited me at home.

Today, no lower back pain.  No arthritis in my bad joints.  No spinal stenosis acting up.  Life is good.

A friend just sent this wonderful video in his blog. I commend it to you.  William is a healer.  http://www.bodyandsoulmentor.com/

Now, take a minute to tell me about a stressful situation you had recently, what it did to your body and how you handled it.  We can learn from each other.  My readers love comments, so feel free.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889  1 888 283 2077

betsy@hihohealth.com

 

 

 

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

The Nutritional Management of Chronic Pain

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Gentle Reader
Are you like me, suffering from chronic pain?  Do you wake up every morning and check to see which joints are hurting?  A friend of mine describes sitting on the edge of the bed wondering if she can actually stand and walk to the bathroom.  I’m better off than that, but the first ½ hour each day is loud, you know the groaning and moaning.  Too bad there’s no one around here but the cats to sympathize.

I when it was announced that Dr. Frank Painter would give a seminar on Chronic Pain management.  This post contains careful notes from that seminar.

Dr. Painter is a major research and practicing chiropractor and maintains the research pages for the Chiro.org online resource for his profession.  It gets thousands of hits a month and is the most go-to site for alternative health care regarding chiropractic treatment.  You can look him up here.

He began with shocking statistics (sometimes I glaze over with too many statistics, but I know professionals quantify results so bear with me.) Chronic pain causes UNBELIEVABLE suffering, disrupts careers and lifestyle, and brings about unimaginable financial drains on our society. It’s now estimated that 24 percent of Americans (or approx. 48 million people) suffer from chronic pain. More than one-third of them regularly take pain medicine to manage their suffering. Those statistics are very frightening.

Pain is caused by tissue injury, surgical procedures, and a variety of illnesses. The common pain we experience from a cut or bruise is very well understood.  It is referred to as acute pain, and is accompanied by the inflammatory response, which involves local swelling, increased temperature, redness, and loss of function.

Damage to cell membranes during an injury releases two substances that initiate the inflammatory response. They are called prostaglandins and bradykinins.  These molecules cause nearby nerve cells to transmit pain information to the brain.  Following the formation of a stable clot, fibroblasts migrate to the site of injury to repair the damaged tissues. That is when acute pain is normally extinguished.  This explains how the acute pain and swelling when I hurt my wrist hiking gradually stopped hurting.  The body rushed repair mechanisms to the place where it was most damaged and in a few hours the acute pain was gone; in a few days all pain was gone.

Chronic pain is different, because chronic pain persists.

Dr. Painter focuses on safe supplementation as an alternative to pain medication.  He also talks about our diet and why chronic pain is so much more common today than in the past.

He reports on a recent study involving hundreds of patients who underwent surgery on their ankle or knee.  The patients who took 1000 mg. of vitamin C for 46 days after their surgery reported 80% reduction in what is called complex regional pain, compared to patients who did not take vitamin C.  If you are planning surgery, especially in a limb (knee or hip replacement for example) begin taking 1000 mg of Sustained Release Vita C before surgery and continue for at least 46 days to prophylactically avoid pain.

Can you believe that more than a 3rd of all people with pain take medication?  When we suffer acute pain from surgery or an injury, the inflammatory response, loss of function, redness and damage to the membrane is alleviated by medication.  And then you stop taking it.  With chronic pain, the wound never heals.  Chronic pain keeps on going.  Any pain that lasts more than 6 months and has no end in sight, like  arthritis, cancer is chronic.

A chiropractor once explained to me that injury sustained in a car wreck creates a pain path in the nervous and muscular system.  The next fender bender is nowhere near as traumatic, but the pain is worse.  This pain path is reactivated, familiar and more challenging to cure.  Believe me, I had a series of car accidents each one less violent than the previous one.  Funny how the pain increased with each one.

How does our diet contribute to chronic pain?

Because of radical changes in the American Diet since the 1950’s, our diet is now pro inflammatory and contributes to both chronic pain and autoimmune system diseases.  I’ll remind you what these changes were:  milling of wheat and other grain to make a ‘whiter’ end product, ie. refining our food; manufacturing foods with high amounts of hydrogenated oils.

Let’s see what’s going on here.  In a plain food diet (no processing), the oils—omega 3 and omega 6 fatty acids are in equal balance.  Dr Painter points out that there are 49 known essential nutrients—nutrients our body cannot make but must get from food.  These two oils are among them.  They work in concert in the body regulating thousands of functions through the prostaglandin pathways.  I created a link here in case you, like me, are curious about these babies, prostaglandins, which I’ve been hearing about for all these years of studying nutrition’s effect on our body.  Check it out.  Fascinating.

Omega 3 (we eat salmon and buy fish oil for this one) helps the prostaglandins with inflammation, cardio health, allergies, immune response, mylin sheath protection, hormone modulation, and behavior.  Omega 6, found in borage oil, evening primrose oil, initiates the chemical cascade in the inflammatory response to any injury or infection.

Here’s the problem with this duet.  We used to eat a balance of the omegas 3 and 6, short and longer chain fatty acids:  one to one.  Now, with all these refined foods the balance has changed to twenty to one, omega 6 over omega 3.  Think of the Omega 6 as the gas pedal on your car i.e. body, and omega 3 as the breaks.  Omega 6 turns on the inflammatory response.  Omega 3 (fish) turns it off.

The car is headed for the cliff, folks and the brake pedal is too weak to stop us from hurtling into a world of pain.

We need both Omega 3 and Omega 6.  We need them in the correct ratio.  Omega 6 comes from hydrogenated oils which are found in virtually all processed foods.  Removal of the grain coatings (brown rice, wheat), increased sugar consumption (sugar interferes with synthesis of these fatty acids) and the increase in consumption of deep fried foods and margarine prevent with the healthy marriage of the two fatty acids.  The 1:1 synthesis isn’t happening.

What’s the ratio in your life between corn, sunflower and sesame oils (which appear is most processed foods as hydrogenated oils) and cold water fish, sardines, salmon and anchovies?  Too many Omega 6’s = chronic pain.

Impact of chronic pain

 People hurt too much to get up and go to work.  We lose $3 billion in income each year because of pain. Stuff doesn’t get done because we hurt too much to do it.  $60 billion a year in lost productivity.  Sixty million of us have arthritis, 1 in 3.  Family members living with someone in chronic pain have to deal with the frustration, anxiety and misery of the suffering person.  How disruptive to family life it is to have all this depression and a sense of helplessness caused by pain!

How do we manage this pain?

 Standard medical management:  pain meds, the most popular, aspirin, NSAIDS.  We spend $2.6 billion a year on prescription NSAIDS and another $6 billion on over the counter pain meds.  Most of us are unaware of the lethal side effects of these pain killers. Stanford University reviewed Inflammatory rheumatoid  Arthritis (IRA) drug use in 15,000 patients. Projecting the findings from this well controlled study to the entire US population, they found that 107,000 rheumatoid Arthritis patients were hospitalized for complications from these drugs,  a large number of whom never left the hospital alive.  They bleed out before anyone can help them.  16,500 a year die this way.  That’s only the IRA sufferers.  What about everyone else who takes these meds?

You get no warning signs for the stomach trouble that results from taking these medications.  You just bleed to death.

People with osteoarthritis and IRA are more likely than the regular population to be hospitalized because of GI bleeds.  The risk of Non-steroidal anti-inflammatory drugs or NSAIDS is constant but increases over time with continued use.  The longer you take these drugs, the higher the risk becomes.  Drugs used to coat the stomach do not lower this probability.  The only way to prevent this stomach damage is to stop taking the non steroidal pain medication.  Dying from bleeding to death because of taking too many NSAIDS is the 15th cause of death in America.

By the way, when’s the last time you picked up a bottle of aspirin, ibuprofen or naproxen and stopped by to chat with your pharmacist about possible interactions with any other drugs you are taking? No?  You are not alone.  Of all the readers of Consumer Report magazine who answered their survey, only 38% who picked up these drugs when prescribed by their doctor talked to the pharmacist about dangers or interactions.  Only 29% who bought the OTC versions checked with their pharmacist.  We used to be more cautious, before usage became so common.  Eight years ago, Consumer Report did the same survey and over 50% of the people purchasing these medications checked for side effects, dangers and interactions with other medications.  Our pharmacists are trained in drug, supplement and food interactions (not our doctor) and should be used for their expertise.  Avoid risk.

Two neurosurgeons at U of Pittsburg Medical Center decided to explore natural substances to use as a substitute for NSAIDS.  They gave their IRA patients fish oil and after 75 days, 60% of the people had been able to completely discontinue their NSAID usage and were also able to drop off their other pain meds.  88% were extremely satisfied with their pain reduction from taking fish oil.  They would continue to buy fish oil even though it costs more than the medication.

Natural relief

 I am going to shamelessly talk about Shaklee’s pain management products.  Dr. Painter is specific about Shaklee as the manufacturer in his presentation.  This company’s large staff of medical scientists studied the problem of prostaglandins and pain, created biochemical models and searched until they found herbs and safe substances that would interrupt the pain path.  I was blown away by the slide presentation Dr. Les Wong made at the annual conference the year Pain Relief Complex was introduced.

Pain Relief Complex.  A compliment of medicinal herbs designed to treat pain. The primary ingredient Boswellia extract has been used in India for a long time for joint and arthritic pain as it contains very powerful analgesic properties.  In a study people with severe osteoarthritis knee pain where able to get more flexibility and much less pain with Boswellia extract, and thereby increase their walking distance dramatically.  The frequency of swelling in the knee joint decreased.  Boswellia has also been used to heal the stomach from ulcerative colitis.  In other words, it helps heal a stomach damaged by Celebrex or other NSAIDS.

Jt. Health Complex.  When in pain we develop pain avoidance behaviors like limping.  Other daily activities are avoided because you know its going to hurt too much to do it.  I know I leave stuff lying on the floor and put off raking leaves because I know I’m going to hurt when I bend over too often.

When we stop moving to avoid pain, we actually increase the likelihood of increased pain.  Why is that? Joint tissue—ligaments, bone, have no blood supply of their own.  They eliminate their waste products through a pumping motion when the joint moves.  Nutrition to the joint also depends on pumping, or moving.  Waste products out, nutrition in, through motion.  Without motion, waste products build up around the joint which inhibits the nutrition from being absorbed.  Nutrients move from the high concentration in the blood to diffuse themselves into the joint. This process requires movement.  If your joint is smothered in waste products, the nutrients don’t go there—too crowded—and the cells start to die because there are no nutrients to feed them.  The cartilage begins to degrade and then the bones start to get closer and closer together.  The body tries to stabilize that joint by importing minerals like calcium and magnesium to build extra protection around that joint.  If you took an x-ray of the joint, you’d see little growths where they should not be.  The objective is to reduce the pain so you get more motion in the joint and clear the waste and allow nutrients to enter.  Joint Health Complex provides dramatic and speedy pain relief to get you moving again.

NSAIDS actually accelerate the deterioration of cartilage.  36% of liver failure is being cause by acetaminophen (Tylenol) toxicity.  One out of three liver transplants is because of the use of acetaminophen.  This research and the death of children from Tylenol drove the search for anti-inflammatories with no side effects.

 Jt Health Complex leads the way.  Boswellia seratta has a long use as an herbal anti-inflammatory.  It works.  It can be used to treat osteoarthritis, inflammatory bowel disease, RA and asthma.  Boswellia was first introduced in Shaklee Pain Relief complex in 2003.  It is so powerful they decided to add it to the Jt. Health Complex.  Joint Health Complex includes as a major ingredient glucosamine.  It has been shown in clinic studies that combining chondroitin with glucosamine reduced the body’s ability to absorb the glucosamine.  In redesigning the Jt. Health Complex, Shaklee scientists made sure there was no chondroitin mixed in with it.

 

Testing

Once they had the new formulation completed, they tested it head to head with the leading pharmacist recommended product, Walgreen’s Osteobyflex.  In a clinical trial they found that Jt. Health Complex was 28% faster acting than byflex for providing pain relief.  If you were beginning for the first time to take the product, it took only 5 days to get relief with Jt. Health Complex as opposed to 7 days with Osteobyflex.  With the addition of boswellia,  Jt. Health complex gave 45% better pain relief than the Walgreen product.  Shaklee found a vegetarian source for glucosamine.  Most glucosamine on the market is sourced from shell-fish.  They also made use of a carrier molecule that does not have salt (some products on the market are as much as 30% salt!) which, if you had high blood pressure could be bad—1 third of a tablespoon of salt? I don’t think so. Jt. Health Complex uses hydrochloric acid instead of sulfate to deliver glucosamine.  It also contains zinc, manganese, copper and Vita C to nourish the developing cartilage.  Glucosamine has been researched extensively since 1970’s and has been found to be at least as effective in relieving pain and NSAIDs without any dangerous side effects.  In one study it was shown that there was an actual increase in the cartilage with glucosamine.

 

Joint and muscle pain cream.  Helps with pain from over use during exercise.  Active ingredient is menthol. Shaklee improved on the healing characteristics by improving on the delivery of the menthol with a liposome delivery system.  This liposome delivery provides prolonged release and deeper penetration.  If you’ve used Flexall 454, Icy Hot and JointFlex, your may get temporary distraction from pain, but you are probably throwing your money away.  Topical local anesthetics, topical capsaicin are basically aspirin in creamy form and could affect your stomach the way taking aspirin does.

 

I strongly recommend this trio of pain relief products for chronic pain.  I use them to great advantage.  Dr. Painter provides the scientific back drop to prove the effect is no placebo.

 

If you suffer from chronic pain that does not seem to associated with a joint, Omega guard is the #1 nutrient solution.  Shaklee’s OmegaGuard, DHA, EPA and 5 other naturally found omega 3 fatty acids provides the missing link for halting diet induced inflammation.  Get the balance back between omega 6 and omega 3, supplement with Omerga 3 so the ratio is 1:1 and you will have less pain.  OmegaGuard naturally balances the prostyglandins that prolong the inflammatory response to pain stimulus.  Rather than using drugs to suppress the inflammation, re-balance the body’s own ability to handle pain by changing your diet to eliminate hydrogenated fats and excess sugars plus taking enough OmegaGuard to change the Omega3:Omega6 dance back to 1:1.

That’s it.  Thanks for reading all the way to the end.  May you be well, pain free and able to keep moving.

What’s next?

Tell us

Do you check your meds and OTC drugs with the pharmacist?

What pain relief rubs have your tried?  Results?

Have you given up hope or are you willing to try another way to get relief?

 

If you decide you want to try these products, go to my blog page, http://www.grandmabetsybell.com/shop-shaklee-products/ and browse the product guide.

Get in touch via the comment section.

If you have found value here, feel free to share on your FB page or with your friends and colleagues suffering from chronic pain.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889  1 888 283 2077

betsy@hihohealth.com

 

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis, travel

Heart attack? Climbing high

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Gentle Reader,

How do you survive trekking at a high altitude?  The second day of our Engadine Valley hike in Switzerland began and ended from the little village of Zuoz, a bus and train ride from Guarda where our 1st day ended.

No more sciatica or lower back pain.  No more arthritis troubles with Pain Relief Complex on board.  Now the only task was to climb from 5700 ft to 8400 ft. to Escha Hut.  We knew it would be hard, but we managed to make it harder.  Instead of muscles spasms and a struggle with osteoarthritis, the pain and suffering of the day was mostly in my head.

As we climbed, I was short of breath. Then came the unsettled stomach.  Then a feeling of light headedness.  We passed a couple in their late 70’s from Zurich who had been in Zuoz over the weekend to play bridge and stayed on for a couple days to “take a little walk” in the area with their retired seeing-eye dog.  Looking very out of shape and carrying only a light nap sac, these two seemed to climb this trail with ease.  They did turn back when the path left the farm road and joined the cow tracks leading straight up the treeless slope.  Paging through all I know about women and heart disease, reviewing in detail my mother’s congestive heart failure symptoms and subsequent death AT MY EXACT AGE, I managed to get myself into a panic, anticipating a heart attack any moment.  At one point I called out “Would you just glance back here once in a while to see if I’m still upright?”  At this point Jaco, my Dutch friend, decided to walk behind me.  I later learned that all of us were struggling with shortness of breath. Chris, the 83 yr. old veteran of several Mt Rainier climbs, reminded us of deep inhales and slow, whistling out breaths.  The gals in front were already taking 10 steps and resting for a couple breaths.  I was absolutely sure I was having a heart attack.

At the top, we had the most delicious pumpkin soup, thick and creamy, sitting in the sun, our backs against the stone wall of Escha Hut, a busy place in the summer and even busier in the winter.  A mountain biker peddled up the way we went down, paused for a drink and went down the way we had just come up.  Way more impressive than Lance Armstrong.  No doubt powered by his own lungs, blood and muscle, this cyclist was out for recreation.

As we sat there gazing at the Bernina mountain range in the distance, completely covered with snow at 13,000 ft, I remember my first ascent to 10,000 ft on Mt. Shasta and realiz

ed I was suffering from altitude sickness, not heart disease.  The relief was so great, I fairly danced down the far side of the valley, past this amazing high mountain field of art. 

To avoid the precipitous downhill trail, we cut through a pass and circumnavigated the mountain in front of us, extending out trek by an additional 7 miles, making it a 14 miles day.  The benefit was this shot of a marmot late in the afternoon, one of many familiar critters scampering and diving into their burrows.  I’d been looking for them as all the telltale signs of marmot, just like in the Cascades, were everywhere.

One more physical challenge before our 6 days RyderWalker self guided trek was finished.  Tune in next Thursday for more pictures and that story.

 

 

 

 

Now let’s hear from you.  Have you had altitude sickness?  Were you aware of what was happening to you or did you think you were having a heart attack?  We’d like to hear your story.  If you enjoyed this read, pass it along.  Check me out on Facebook:  betsyjbell, and while you are there, ‘like’ my business page, https://www.facebook.com/BetsyBellsHealth4U.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889  1 888 283 2077

betsy@hihohealth.com

 

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis, travel

Hiking the Engadine: Avoid arthritis pain

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Gentle Reader,

I am back safe and sound from my hike through the Engadine Valley in the Alps in Switzerland and the Writers Workshop in Villa Lina north of Rome.  And my body is not suffering from arthritis!  Sitting in the airplane for the long flight to Amsterdam, the first stop of my journey, I actually slept with the help of medication, Lunesta is my sleeping aid of choice, a prescription only drug that costs plenty.  I used it twice on the trip to help me get into the European hemisphere and the first night back home.  Otherwise, Gentle Sleep Complex, an herbal combination of Valerian, passion flower and chamomile.  It works like a dream to take 3 before going to bed, no matter what hotel I found myself in.

The real challenge to a body with a lot of spinal stenosis and potential joint discomfort is hauling suitcases and loading the heavy hiking pack up onto my shoulders.  Paying close attention to all the good advice I have posted over the past 1 ½, and asking for help getting in and out of trains—“you’re looking strong.  Can you help me with my suitcase, please?”—I managed to arrived back home without pulling a muscle from lifting suitcases.  Read on to see what a silly thing I did to pull a muscle badly.

I’d like to share my challenges with you in case you ever encounter similar problems.  You might avoid the same pitfalls.

First, a little back ground.  I am in a hiking group that hits the trails in the Pacific Northwest every Wednesday, rain or shine, except for January and February when we cross country ski.  Keep moving to keep arthritis at bay, is our motto.  Of all the gals in our group, Pedie took me up on taking a hike in Switzerland.  Jaco, our friend and fellow hiker who has returned to her homeland in the Netherlands to live out her life, was eager to join us as she missed our weekly hiking and friendship.  She, Pedie and I all celebrate our 75th birthdays this year, so this was an added incentive.  Our fourth hiker was Chris, already 83 yrs old. May I just add here that we met plenty of older people hiking as this sort of trekking is not unusual in Europe. Jaco and I took an overnight train to Zurich and then a train to the southeast part of Switzerland to join the other two.  You’ll recognize the place names St. Moritz and Davos if you follow the rich and famous.  We stuck to smaller, less glitzy places.

Our first stop in the Engadine valley was a town called Scuol.  It is famous in Europe for its mineral baths and the modern spa is worth the trip.  I had so much luggage that I had exploded into a collapsible cloth bag to make my back pack as light as possible and still not leave anything behind that I might need on the trail. We were walking from one village to the next, up over the mountains and needed to be ready for any change in the weather.  Ryder/Walker, our self guided tour company, arranged for our luggage to be taken to the next hotel along the way, arriving in our rooms well ahead of us.

Helping with jet lag and pounding our muscle into jelly, we spent a luxurious afternoon soaking in the mineral baths, going from super hot indoors, through the watery opening into the sun, blue sky and swirling outdoor pool with its jets and waterfall showers.  By the time I got back to the hotel, I was a noodle.

Here’s the trouble #1.  I spent half an hour bent over my luggage rearranging things to begin hiking the next day.  When I tried to stand up, all the muscles in my lower back had stretched out and refused to budge.  Here I was, pain shooting through my body, unable to catch my breath or stand and walk to dinner.  I got out my theraband and hit the floor with stretches and exersizes; filled the ice bag I had brought just in case and took a couple Pain Relief Complex herbal Cox 2 and 5 Loc inhibitors, pain pills that don’t hurt your stomach.  I’m the one who put this great hiking experience together and I wasn’t going to be able to walk a mile, much less carry a pack.

After a fabulous 8 course dinner and a bottle of Swiss wine between us, more ice and Pain Relief Complex, a good night’s sleep, and a ice bag tucked into my hiking pants, I was ready to walk it out this next morning.  It worked.  Walking is the best thing for lower back pain.  After about a half hour, I was ready to dump the ice and the rest of the 6 days I was free of lower back difficulties. 

The take away from this is

1.  Never do any extreme movements after a hot tub, deep tissue massage or the pummeling pleasure of a mineral springs spa.  I should not have bent over rearranging my luggage, and a little voice told me that at the time, to which I paid no attention.

2.  Don’t give up on yourself when you do pull a muscle.  Ice, stretch and do your best to walk it out.  This idea of lying flat on your back and taking muscle relaxants, in my opinion and long time experience, is not the way to handle lower back pain.  I have loosened up sciatica several times in the past by icing, stretching and walking.

Now, Please, tell us your methods for dealing with this kind of muscle pain, how you got yourself into the mess in the first place and how you got out of it.  We all want to learn from each other.  So go ahead, leave a comment, and sign up to get notification of my next posting which will take you on down the trail in the Engadine to the next near calamity on our great adventure.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889  1 888 283 2077

betsy@hihohealth.com

 

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Here’s where you begin

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Gentle Reader,

What is the difference between fixing a problem and prevention?  Most of my blog posts consider specific problems developing from pain in the joints caused by traumatically induced arthritis or the age related osteoarthritis and spinal stenosis issues some of us face just because we’ve been moving hard and fast all our lives.  The fix-it approach tries to mimic the medication or prescription our doctor has recommended, but take care of the problem—fix-it—with supplements or therapies instead.  The “problem” may be a wakeup call, that tolling bell that asks, what could I have done to avoid this in the first place?  You question the traditional medicine path that suggests a medicine or surgical procedure because they have developed a sure-fire protocol for the problem you want fixed.  Is there another approach?

You really want better overall health and think it might, just might make the arthritis pain lessen if the whole body were better fortified.  You already eat a healthy diet of more vegetables than breads and cakes, of lean grilled meat and fish over fried fish and chips or hamburgers with all the trimmings.  You limit your alcohol intake to a couple glasses of wine a week, maybe a beer or 2 and the rare martini.  You use olive oil instead of butter and hardly ever open a box to make breakfast or dinner.  The last time you swung through the Golden Arches was back in ’89. You haven’t microwaved left overs in a flimsy plastic container or sipped water from a thin film plastic bottle that has been sitting in the sun.  Toxin-free, healthy diet, exercise.  A+.

Still, something isn’t quite right.  The finger nails are still thin, and like your hair ends, break easily.  You bruise every time you bang into the ball at the back of the car that pulls the trailer.  You have bad breath and dandruff no matter how much Listerine and medicated shampoo you use.  You’re not sleeping the way you’d like and you hit the wall every afternoon around 3 looking for a cookie and a coke.

Why isn’t the great diet, good exercise and toxic free world giving you the optimal health you are wanting?

The wise person that answered that question for me 26 years ago suggested that maybe I wasn’t getting enough nutrition.  My food wasn’t cutting it.  Perhaps I needed supplements.

You are already taking supplements, you say, and you still have some of these not-so-great physical situations.

In 2004, Shaklee’s new owner, president and CEO, Roger Barnett, did an extraordinary thing.  He had blood drawn from 500 Shaklee consumers who had been taking a variety of supplement (“the shelf”, we call it) for at least 20 years and handed over the data to one of the pickiest health organizations in the US, the University of California, Berkeley, School of Public Health.  Take this, he said, and compare the blood samples of these Shaklee users with people who have taken at least a multivitamin for 20 years and people who have never taken any vitamins.  Whatever your results, publish them.  What Chutzpah, what daring, what risky business.

The results were astonishing to the head researcher, Dr. Gladys Block.  On every possible measure the Shaklee users’ overall health markers were significantly better than the others.  The user of generic multivitamins were, by some measures, less healthy than those who took no vitamins at all.  You can read the entire study here.  Here about the study here.

Then Shaklee’s scientists designed a new product called Vitalizer containing 6 pills/capsules, tablets designed to get into the blood stream and work were the nutrients are most needed in a multi-patented delivery system.

When you ask me for (or go in search of) specific supplements for specific issues, step back for a minute.  Take a bird’s eye view of your overall health and ask yourself. “Am I getting a good absorbable protein and the basic vitamins and minerals that form the building blocks for everything?”  Perhaps beginning with an Energizing Soy Protein and Vitalizer for 90 days (it takes that long for the blood to be all new) will fill in the gaps and give you an overall healthier base.  Then see to the “fix-it” issues.  The specific supplements designed to alleviate pain, reduce stress, lower cholesterol, reduce menopause symptoms, sooth sore muscles, aid digestion and build solid bones.  We call this the Common Sense Approach to Health and Wellness.  Changing brands could make all the difference.

Take action:  Check this list of symptoms.  If you treat any of them with over the counter medicine, you are putting a tape over the red light on your dashboard and not looking into the root cause.

__Tired

__Overweight or Underweight

__Stress

__Dry/Oily skin/Problem skin

__Thinning hair/Dull hair

__Emotional on empty stomach

__Dandruff

__Need caffeine/sugar

__Can’t wake up

__Can’t sleep/Restless sleep

__Poor attention span

__Splitting Nails

__Irritability/Depression

__Nervousness/Anxiety

__Allergies

__Bruise easily

__Heartburn/Need antacids

__Sinus problems

__ cold hand or feet

__Poor night vision

__Back pain/Leg pain

__Constipation/Diarrhea

__Poor digestion/stomach

__High/Low blood pressure

__High/Low blood sugar

__Various aches and pains

__Elevated cholesterol

__Cravings for sweets

__PMS/Hormonal problems

__Menstrual cramps/problems

__Subject to colds/flu/infection

__Muscle cramps

__Joint pain/Arthritis

__Bleeding gums

__Headaches

__Breath or body odor

__Decreased sex interest

__Infertility/Sterility

__Menopausal symptoms

__Vague “blah” feeling

Shocked or pleased with your results?  Let us know.

My challenge to you is this: If you take the Starter Program of Energizing Soy Protein and Vitalizer for 30 days, and see no change in our health, you will get your money back, no questions asked.

Shop at www.HiHoHealth.com.  This Vitalizer Wellness Starter package retails at $135.50 plus tax and shipping.  My offer to you is 10% off.  Vitalizer Gold for the over 50 is a little more, or $142.00 plus tax and shipping.  This is a 30 day supply.  The 10% rebate comes at the beginning of next month.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889  1 888 283 2077

betsy@hihohealth.com

 

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

10 Surprising Dangers of Vitamins and Supplements Refuted

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Gentle Reader,

In the September 2012 issue of Consumer Reports an article consists of 10 warnings about the potential dangers of food supplements. In my last post, I quoted Dr. Steven Chaney’s refutation of the first six of those warnings. As he pointed out, “all of those warnings were true, but they pertained to such a small portion of the food supplements in the market that they were almost meaningless.”

My hope for you as a consumer, is you might be more discerning and stay away from supplements that are worthless or dangerous or both.  When trying to prevent future disease and/or mediate arthritis pain, muscle soreness, osteoporosis and the effects of osteoarthritis, you want the supplements you take to do the job.  The news stories can discourage you from believing you are spending your money wisely and maybe those bottles of supplements gather dust in the back corner of your kitchen cupboard.

Let’s see what Dr. Chaney has to say about this statement by the Consumer Report authors:

# 7 heart and cancer protection of food supplements is not proven.

“While it is extremely difficult to definitively prove the efficacy of food supplements, the article is written in such a way that one might be led to believe that food supplements have definitely been proven not to be affected. Nothing could be further from the truth.”

Quoting Dr. Chaney, who directs a cancer research lab at University of North Carolina at Chapel Hill, “The truth is that some experts have an anti-supplement bias. They require multiple studies before they will admit that a supplement might be beneficial. However, they accept a single study suggesting that a supplement doesn’t work or that it might be harmful as the absolute truth. These reports are picked up by the media, and after they’ve been repeated often enough they take on a life of their own. They become “urban myths”, and become generally accepted as true.

“So I would like to take a little more time and discuss some of the claims that in this section of the Consumer Reports article.

Claim #1 calcium supplements inevitably increase the risk of heart attack. 

“The problem is likely one of calcium supplement design rather than a characteristic of all calcium supplements. Those calcium supplements designed solely to get calcium into the bloodstream quickly are problematic because all that excess calcium has to go somewhere – and calcification of our arteries is not a good thing.

“What you should look for is calcium supplements that are designed to maximize the incorporation of calcium into your bones. Not only is that likely to decrease the risk that the calcium ends up somewhere where it shouldn’t be, but it also increases the probability that the calcium ends up where it should be – in your bones.

Claim #2  omega-3 fatty acids don’t actually decrease the risk of heart attack or stroke. The authors of the Consumer Reports article did note that several previous studies had shown that omega-3 fatty acids decreased the risk of heart attack, but seemed to suggest that those studies were invalidated by a recent study showing no effect of omega-3 supplementation in people at high risk for heart attack and stroke.

“The problem with the most recent study was that the patients in the study were already on 3 to 5 drugs that lowered the risk of heart disease. All this study showed was that omega-3 fatty acids did not offer any incremental benefit for patients who were already maxed out on medications.

“This study was silent on the important question of whether omega-3 fatty acids by themselves might decrease the risk of heart attack and stroke. Thus, this most recent study does not invalidate the several previous studies showing a beneficial effect of omega-3 fatty acids on the risk of heart attacks and stroke.

Claim #3 antioxidant supplements might actually increase the risk of cancer, especially prostate cancer.

“That claim is based on a single, flawed meta-analysis. That study excluded any studies showing beneficial effects of antioxidants. In addition, the increased cancer risk reported in the meta-analysis was almost entirely due to a single study in which vitamin E was combined with estrogen replacement therapy – which is known to increase the risk of cancer.

“The authors of the Consumer Reports article completely ignored a second publication that reanalyzed the data and pointed out the flaws in the previous study. They also ignored a recent study showing that antioxidants significantly decreased cancer risk.

Dr. Chaney challenged the study blaming Vitamin E for increased the risk of prostate cancer, saying that it “had several flaws, and was directly contradicted by two previous studies showing that vitamin E significantly decreases the risk of prostate cancer.

“In summary, I don’t mean to suggest that studies claiming that certain supplements could do some harm are completely baseless. In fact, I have long warned that high potency, high purity individual nutrients, such as pure alpha-tocopherol or pure beta-carotene, do have the potential to cause more harm than good. That is because they can interfere with the absorption of similar nutrients that have beneficial effects themselves. I have long advocated for a holistic approach to supplementation rather than relying on individual high potency, high purity supplements.

“Based on the recent research with calcium supplements I would add the warning that supplements that are solely designed on the basis of how fast the nutrients can get to the bloodstream, without any consideration of where they go once they get into the bloodstream, also may have the potential to do more harm than good.

“As a scientist I am appalled that single studies suggesting lack of efficacy or the potential for harm are given more weight than multiple studies suggesting the benefits of supplementation. I think much more research is needed before we start to tell people to avoid antioxidant supplements or that supplements don’t really provide any benefits. If we look at the total body of published literature, the evidence for the benefits of supplementation far outweighs the evidence for risk.”

Now it’s your turn:  Take action and keep this conversation going about the value of supplementation.  What is your actual experience?  Go to the comment section and leave me your remarks.

To shop for the most researched and proven bioavailable calcium product on the market, go here.

The same is true for Vitamin E, a supplement with all the tocopherols, balanced and enhanced with selenium and grape seed extract can be purchased here.

Stay tuned for the next blog when Dr. Chaney will make his concluding remarks in response to the Consumer Report article.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889  1 888 283 2077

betsy@hihohealth.com

 

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

10 Reasons Vitamins aren’t dangerous Part 1

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Gentle Reader,

I have been more direct in recent posts about the value of supplementing and specifically supplementing with Shaklee vitamins for alleviating arthritis pain, joint pain and muscle soreness.  I assume that you, like me do a lot of research on the internet before making a purchase, or when confronted with a problem symptom or diagnosis.  You are out there “googling” every aspect of a topic you care about.

In September one of the most revered journals we all turn to or have turned to in the past, Consumer’s Report, came out with an article titled:  “10 Surprising Dangers of Vitamins and Supplements“.

In this and the next 2 posts I will share with you the analysis of this report by Dr. Steven Chaney, Professor of Biochemistry and Biophysics, University of North Carolina at Chapel Hill 1992-present.  Dr. Chaney publishes an online “Tips from the Profession” blog in which he comments on the latest research in the health and wellness field.  These critiques in journals such as Consumer’s Report, often miss important nuances that people need when researching value in the supplements they are taking.

Let’s look with Dr. Chaney at the warnings the authors have made one by one and put them in perspective.  Dr. Chaney’s comments are in quotes.

#1  supplements are not risk-free.

“That is true up to a point. There are some bad players in the industry but they produce a very small minority
of the supplements in the marketplace – probably less than 2%.

“To understand just how small a problem this really is, we really need to put the warning into perspective. The
authors said that there were 6,300 reports of serious adverse effects and 115 deaths associated with dietary
supplements between 2007 and 2012. That corresponds to 1,260 serious adverse effects and 23 deaths per year.

“In contrast, there are over 2.2 million adverse drug reactions and over 125,000 deaths per year from medications taken as properly prescribed.  [Does this make the press and head line our magazines and newspapers?]

“So which is more dangerous – food supplements or prescription drugs?

#2  some supplements are really prescription drugs.

“Again that is a true statement, but it represents only a few bad apples in the industry – it’s not the industry norm.

“The worst offenders are among supplements marketed for bodybuilding, weight loss, and sexual enhancement -especially those that promise instant or effortless results. These supplements often contain stimulants or synthetic steroids. As I have said in the past “If it sounds too good to be true, it probably is”. So just avoid those supplements that advertise that they will make the pounds just melt away or enable you to leap tall buildings in a single bound.

# 3   you can overdose on vitamins and minerals.

“That’s kind of a no-brainer. You can overdose on almost anything – even water.

“Now I do not want to minimize the possibility of overdosing on vitamins and minerals. It can happen.
Most of those 1,260 serious adverse effects reported each year are probably due to overdosing – although
some of them may represent drug – nutrient interactions.

“If you are taking high levels of vitamins and minerals, I do recommend that you familiarize yourself with the
safe upper limits set by the Institute of Medicine and the Office of Dietary Supplements. You can find that at
www.ods.od.nih.gov.  [When I first starting using Shaklee, I worried about this.  A person who had been taking Shaklee for 20 years told me the only way Shaklee vitamins could hurt you was by dropping a case of them on your foot.]

#4 you can’t depend on warning labels.

“Again, that is true with a small minority of the supplements out there. In fact, it is a good way to
distinguish between the fly-by-night companies and the reputable companies.

“My advice to you is to do your due diligence. Look for responsible, reputable companies that put warning
labels on their supplements.

#5  no supplements have been proven to cure major diseases.

“As the authors point out the FDA does not allow claims that supplements can diagnose, cure, mitigate, treat,
or prevent diseases. These claims are only allowed for FDA approved drugs.

“If you see claims that a supplement can cure or treat a disease, run the other way. Reputable companies would not make such a claim.

#6  buy with caution from botanicas.

“The authors are referring to stores that sell traditional medicinal plants for physical or spiritual healings.  [We have a number of these in Seattle with Asian herbalists selling products traditional to their culture.  I have safely used several items on the recommendation of my acupuncturist.]  The botanica type stores are completely unregulated, so you have no idea what you’re actually getting.  [This caution has] very little to do with the supplements that you and I are likely to be purchasing on a regular basis.”

I am grateful to Dr. Chaney for his thoughtful reading of the article’s findings.  It helps us put the headliner in perspective.  Don’t let those warnings scare you away from supplementation. Instead let Consumer Report’s 10 points  help you choose high quality supplements from reputable manufacturers, and hopefully help keep you from falling for hype and deceptive advertising used by a very small segment of supplement manufacturers.  In my next posting, I’ll bring Dr. Cheney on again to comment on the other 3 heralded causes for concern.

Now, take action:  Leave a comment about your fears and concerns about supplements. Let’s get a conversation going about safety and supplementation.

If you thought this information worth reading, pass it on to your friends by re-posting and putting the quick link ( http://wp.me/p2AJkQ-3R )on your facebook page.

For the top of the line supplements sold through me by the number 1 Natural Nutrition Company in the US, hop over to my shopping page.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889  1 888 283 2077

betsy@hihohealth.com

 

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

My Hands Don’t hurt

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Gentle Reader,

Today I sat with a group of women doing writing practice.  One lovely person a few years younger than I read aloud when it was her turn and shared her wistful memories of back packing.  Having all she needed in the world for simple shelter, nourishing and simple food, everything necessary in her pack was her idea of the best possible situation.

I feel this way, too, and eagerly asked her afterwards if she is still back packing.  She said, no, her husband was leaving soon but she would have to stay behind.  She had no energy and was taking many medications for various problems.  Still walking along the beach most every day, she takes solace in that pleasure, but has mourned her loss of this most freeing experience, setting off for a wilderness place with all her necessities in her pack.

This story came across my desk last week.  As I heard my new friend’s story of medications and energy loss, I wondered if this could be her story, too.

Hands No Longer Hurt

“As you know, Shaklee vitamins  and Liver DTX have put my hepatitis C into remission. After adding the soy protein I now have energy and the doctor says my liver is again soft and no longer swollen.

The new news is that I finished up the Cal/Mag and now have been using the OsteoMatrix for about a week. My hands no longer hurt! It was becoming a daily heartache to endure this additional pain. I have hope that my hip pain will also stop as it has already been reduced.

Years ago I was on 4 different interferon programs, 8 – 10 months each, and the medicine had me bedridden without any medical benefits and plenty of side effects. Today I am a new person! I thank God for you and Shaklee.” Fran Shaughnessy

I was recently sitting with another woman who is riddled with arthritis and has had most of her joints operated on.  She has had gold shots and takes morphine for pain. Of course, her doctors are monitoring her liver and they claim she is tolerating the 8 – 10 prescriptions she is taking.  She is also taking many different vitamins and other supplements.  She has decided to turn to Shaklee to see if the products from the #1 Natural Nutrition Company will make a difference.  I can’t tell you yet how this is going as she only began yesterday. She will continue taking all prescription meds and specific supplements.  Together we will monitor how she feels and let her doctors decided through blood tests whether her arthritis symptoms, fibromyalgia and other conditions are improving enough over time to reduce any of the medications.

I have recommended Liver DTX, Optiflora, Fiber Plan and Herb Lax, all signature Shaklee products designed to help the digestive system function optimally, eliminate toxins and repair the bruised and over worked lower intestine and liver so that the medications will actually serve the body as the doctor hopes.  She will also use Vitalizer and Energizing Soy Protein to help boost her overall health.

Now, dear reader, go to your pill drawer and take count of the prescriptions and over the counter drugs, the vitamins and other supplements you have either been prescribed or are taking because you think they might help.  May I suggest that by simply changing brands to Shaklee for the vitamins alone, you might improve your situation dramatically?

Do you know how the various pills interact? Are you flying solo making your choices, or are you consulting with a nutritionist/Naturopath/Physician about all the many things you take (or the few things). Here is an excellent web site that will help sort this out.  Then come back and spread the word.

Do you have a friend or family member who might benefit from thinking about their medications and supplements from a new point of view? If so, pass this post along to someone you know and care about.

And finally, like my BetsyBells Health4u Face book page.  Friend me at www.facebook.com/betsyjbell.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889  1 888 283 2077

betsy@hihohealth.com

 

 

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Knee Pain: an early warning sign of Osteoarthritis

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Gentle Reader,

This is just in from the Johns Hopkins:

Knee Pain: An Early
Warning Sign of Osteoarthritis

Osteoarthritis is the most common form of arthritis, affecting an estimated 27 million people in the United States. By age 40, approximately 90 percent of us have at least some signs of osteoarthritis that can be seen on X-rays of the weight-bearing joints (the hips and knees, for example), but symptoms of pain and stiffness usually don’t start until later in life. 

Now, researchers from Canada report that knee pain may be an early warning sign of osteoarthritis (OA). Their study was published in the journal Arthritis Care & Research(Volume 62, page 1691).

The researchers obtained X-ray and MRI scans of 255 people with knee pain who were 40 to 79 years old. Pre-radiographic osteoarthritis (signs of cartilage damage seen on MRI but not yet evident on X-ray) was identified in 49 percent, and radiographic osteoarthritis (signs of cartilage damage on X-ray) was identified in 38 percent. Only 13 percent had a normal X-ray and MRI.

Factors linked to a higher chance of having radiographic osteoarthritis or pre-radiographic osteoarthritis included abnormal gait (nearly 11 times higher risk), older age (nearly three times higher risk for each 10-year increase), playing sports regularly after age 20 (35 percent higher risk for each 10 years), knee swelling and difficulty fully stretching the knee joint.

The bottom line: If you have knee pain, don’t ignore it. Early identification of osteoarthritis can lead to early treatment and relief. 

Duh!  This is a no brainer, isn’t it?  My question to you and to them, what are we supposed to do about it?  We have the early warning signs. Now what?

In these blog posts, I have explored various modalities of care and presented strategies for alleviating pain and slowing down the onset of severe osteoarthritis.  If you are a new reader, I suggest you explore back posts for suggestions.

The bottom line is two fold:

1.  Get to your ideal weight and stay there.  Even 15 pounds off your current weight (if you are over weight) will make a difference in your joints.

2.  Keep moving.  Find something to do that is pleasurable and that you will look forward to each day and DO IT.  Do NOT, under any and all circumstances, stop moving.

I have a great friend who was in a wheel chair with her osteoarthritis and on multiple medications to manage the pain.  A friend persuaded her to seek the counsel of a chiropractor who specializes in blood work and supplementation (primarily by Shaklee).  He analyzes the blood and makes recommendations about diet and supplements.  The most important advice to Luanne was find something to do that she loved.  She didn’t like walking, hiking, dancing, skiing, roller blading, mountain climbing.  Nothing pleased her.  Nothing made her want it more than the pain she had to endure to try out the activity.

One day she was walking near a dock where people were stepping in to sculls, single and double.  She was invited to take a turn and fell in love with sitting in the slim, fast boat down low in the water.  As she became more proficient, she got off her medications and ate the better diet along with the prescribed supplements.  She became pain free.  Luanne went on to win national championships in single scull racing.  Today she is slim, beautiful and healthy.

Find the movement of your choice.  Maybe it’s turning on the TV or radio to your favorite jazz or Latin music station.  There’s someplace in your house where you can dance to your favorite music.  Maybe you’d enjoy a little trampoline.  It takes up a tiny space and is reputed to help increase bone density.  Whatever it is, Go for it.

The doctor’s name is Dr. Richard Brouse.  I send him my blood for diagnosis and suggestions for diet and supplements.  Having his analysis and prescription for supplements makes my vitamin purchases tax deductible.  (I am not giving tax advice.  I am not qualified to do so.  This is just what I do and have done for 25 years.) It is expensive but worth it.  After all, you are going to pay for your health one way or another.  Why not pay now and avoid the steep costs looming ahead of you, not to mention the loss of work and play time.

Dr. Brouse will suggest food supplements by Shaklee. In another post, I recommend the ones that are most effective at restoring your body to good health and alleviating arthritis pain.  (You can browse the Product Guide here.)

When you take your knee pain to the doctor, they will most likely tell you to expect arthritis in the near future and predict knee replacement therapy down the road.  I had these predictions in 1989.  I have no knee pain and have never had knee replacement.  I take a lot of supplements.  People who watch me swallow a handful of them, think I’m nuts.  All I can say is that I love being able to hike to Mt. Rainier pain free, to be able to dance the salsa, and run fast across the street, to scramble down the bank at Shark’s Reef on Lopez Island, to last physically in the art museum longer than my brain can take all that stimulation.

I wish the same for you.

Now, tell me in the comment section, what your thoughts are about your early warning signs, if you have any.  And by all means let us all know what supplements you have found that help.  Did you sign up to get the notification of the next posting?

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889  1 888 283 2077

betsy@hihohealth.com

 

 

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

But I don’t know how to cook greens!

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I keep advising you to eat lots of Swiss chard, collard greens, kale, mustard greens and you say, but I don’t like greens.  Greens are one of the best foods for arthritic joints and arthritis in general.  They provide minerals and help with inflammation. It is possible to cook them so they are delicious.

Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega-3 fats.  All of these nutrients help with reducing pain, especially joint pain.

Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important than we once thought (the current minimum may not be optimal), and many people do not get enough of it.

Our ancestors ate a grocery bag full of green leaves every day.  We won’t do that, but I can tell you that I buy a bunch of any of these greens from my health food grocery store and eat the whole bunch in one sitting, or divide it in two meals if I have other vegetables on the menu.  Once you develop a taste for greens, you’ll want them 5 days a week.

Here’s a quick and easy way to prepare a delicious one dish meal with collards.

1. put the skillet on the stove with 2 tbls olive oil

2. slice half an onion into the oil (use a spatter lid)

3. slice a lean sausage into the oil (this is unnecessary if you have a meat/fish item for the meal.) I like to use sausage because it makes it a one dish.  I buy lean organic chicken, lamb or turkey sausage and have them in the freezer for just such an occasion.  No need to defrost.  Just slice with your strongest knife and put in the skillet with the onions.

4.  take 3 large collard leaves and pull the green away from the stems.

5. slice a zucchini or summer squash into ½ inch rounds (if you have them)

6. Place green and zucchini on top of onions, and sausage, add a sprinkle of salt, put a tight fitting lid on and turn the burner down to medium low for 5 minutes.

7. serve. 

Before you rush to the store, take a minute to tell us what your favorite way of preparing and eating greens is.  Go ahead, help us out.  We want less arthritis pain, fewer medications and greater mobility, so share you’re “greens” story.

You say you will never get enough of this stuff to help your aching body?  Then click right over to the Shaklee shopping page and browse for Alfalfa tablets, Carotomax, Flavomax, Omega Guard, B Complex, Vita – C.  The foundation product is Vitalizer which contains all these nutritents. For people who don’t have time to cook and want to eat like our ancestors.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889  1 888 283 2077

betsy@hihohealth.com