Tag: work out recovery drink

Be Well health tips, Health and Fitness

The sitting disease

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It’s come to the attention of medical professionals around the world that there’s a habit that is rapidly destroying the health of many of their patients. It’s called… sitting!

Why don’t we move more?

  • Our jobs keep us glued to the computer for hours.
  • It’s raining and cold outside.
  • My feet hurt. My back aches. My knee isn’t working.
  • I have no time.
  • It’s so dark outside.
  • I can’t stand the gym. It’s so noisy and everyone is looking at me.

Sitting by itself as opposed to standing all day… is expected… and healthy. But today, especially in the U.S., sitting hours upon hours each day has become habitual. How did this happen? Slowly… and with the introduction of television, video games, the internet and social media… this new “sitting disease” has infected a large portion of our population. And it’s especially disastrous for our children.[/wpdiscuz-feedback]

Would it help to understand the risks of a sedentary lifestyle? You know them already. Here is a reminder, with references.

1. Cardiovascular Disease

Prolonged physical inactivity is a significant risk factor for cardiovascular diseases (CVD), including coronary artery disease, heart attacks, and stroke. A sedentary lifestyle can lead to poor circulation, higher blood pressure, and unhealthy lipid profiles (e.g., high levels of LDL cholesterol and triglycerides).

References:

  • Thyfault, J. P., & Booth, F. W. (2011). “Lack of exercise is a major cause of chronic diseases.” Progress in Cardiovascular Diseases, 53(6), 9-17. [DOI: 10.1016/j.pcad.2011.02.003]
  • Wen, C. P., & Wu, H. (2014). “Sedentary behavior and health: A review of the literature.” American Journal of Public Health, 104(3), e36-e44. [DOI: 10.2105/AJPH.2013.301206]

2. Obesity and Metabolic Syndrome

Sedentary behavior, especially when combined with poor diet, leads to weight gain and obesity, which in turn are risk factors for developing metabolic syndrome. Metabolic syndrome includes conditions such as abdominal obesity, high blood sugar, high blood pressure, and abnormal cholesterol levels, all of which increase the risk of type 2 diabetes and CVD.

References:

  • Janssen, I., & LeBlanc, A. G. (2010). “Systematic review of the health benefits of physical activity and fitness in school-aged children and youth.” International Journal of Behavioral Nutrition and Physical Activity, 7(40). [DOI: 10.1186/1479-5868-7-40]
  • Lee, I. M., & Paffenbarger, R. S. (2000). “Physical activity and coronary heart disease in men: The Harvard Alumni Health Study.” Circulation, 102(9), 927-932. [DOI: 10.1161/01.CIR.102.9.927]

3. Type 2 Diabetes

Sedentary behavior is a key contributor to the development of insulin resistance and type 2 diabetes. A lack of physical activity decreases the body’s ability to regulate blood sugar levels and increases the risk of developing diabetes.

References:

  • Bennie, J. A., De Cocker, K., & Teychenne, M. (2016). “The health risks of sedentary behavior: A review of the literature.” American Journal of Preventive Medicine, 50(2), 121-131. [DOI: 10.1016/j.amepre.2015.08.024]
  • Dunstan, D. W., et al. (2012). “Breaking up prolonged sitting reduces postprandial glucose and insulin responses.” Diabetologia, 55(3), 579-588. [DOI: 10.1007/s00125-011-2345-1]

4. Musculoskeletal Problems

Sedentary behavior leads to weakened muscles, reduced flexibility, and poor posture, all of which can result in chronic pain and discomfort, particularly in the lower back, neck, and shoulders. Long periods of sitting can also lead to poor bone health, increasing the risk of osteoporosis.

References:

  • Danka, A. A., & Baker, L. R. (2013). “Impact of physical inactivity on musculoskeletal health.” International Journal of Clinical Rheumatology, 8(6), 513-522. [DOI: 10.2217/ijr.13.33]
  • Owen, N., et al. (2010). “Sedentary behaviour: A growing cause of diabetes and cardiovascular disease.” Diabetes Care, 33(2), 244-248. [DOI: 10.2337/dc09-1296]

5. Mental Health Issues

There is increasing evidence that sedentary behavior is associated with poor mental health outcomes, including higher rates of depression, anxiety, and cognitive decline. Physical inactivity can contribute to reduced mood-regulating neurotransmitter levels (e.g., serotonin), which can exacerbate mental health conditions.

References:

  • Teychenne, M., et al. (2010). “The association between sedentary behaviour and mental health among adults: A review.” International Journal of Behavioral Nutrition and Physical Activity, 7(1), 1-12. [DOI: 10.1186/1479-5868-7-56]
  • Biddle, S. J., & Asare, M. (2011). “Physical activity and mental health in children and adolescents: A review of reviews.” British Journal of Sports Medicine, 45(11), 873-880. [DOI: 10.1136/bjsports-2011-090185]

6. Increased Risk of Certain Cancers

Sedentary behavior is linked to a higher risk of various cancers, including colon, breast, and endometrial cancer. This association is thought to be due to increased body fat, reduced circulation, and hormonal changes resulting from lack of physical activity.

References:

  • Katzmarzyk, P. T., & Lee, I. M. (2012). “Sedentary behavior and life expectancy in the USA: A cause-deleted life table analysis.” BMJ Open, 2(4), e000828. [DOI: 10.1136/bmjopen-2012-000828]
  • Patel, A. V., et al. (2010). “Leisure time spent sitting and site-specific cancer risk in a large cohort of U.S. adults.” American Journal of Epidemiology, 172(4), 419-428. [DOI: 10.1093/aje/kwq158]

7. Increased Mortality

One of the most concerning consequences of a sedentary lifestyle is an increased risk of premature death. Studies show that even among those who engage in regular physical activity, extended periods of sedentary behavior can significantly raise the risk of early mortality.

References:

  • Biswas, A., et al. (2015). “Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: A systematic review and meta-analysis.” Annals of Internal Medicine, 162(2), 123-132. [DOI: 10.7326/M14-1651]
  • Katzmarzyk, P. T., & Lee, I. M. (2012). “Sedentary behavior and life expectancy in the USA: A cause-deleted life table analysis.” BMJ Open, 2(4), e000828. [DOI: 10.1136/bmjopen-2012-000828]

Conclusion

A sedentary lifestyle is a major contributor to several chronic diseases and mental health conditions. Regular physical activity can mitigate many of these risks, underscoring the importance of integrating movement into daily routines. Even short breaks from prolonged sitting can significantly improve health outcomes.

Could Shaklee supplements help?

How about lifting your mood with MoodLift, St. John’s Worth and other calming herbs?

How about a drink that gets your body ready to exercise?

How about an after-work-out recovery drink that soothes and rebuilds muscles?

How about a safe, non-stomach-damaging herbal compound that interrupts the pain path to relieve chronic pain?

How about a joint health supplement that helps joints work better?

Maybe a simple comprehensive multivitamin, Vita Lea, absorbable, complete.

I invite you to click on the links to the products I use daily to keep me moving comfortably.

Tie your exercise to other habits in your daily routine and before long, you’ll be out there moving your body and feeling all the benefits.

Be well, Do well, and Keep moving! Betsy

Be Well health tips, Health and Fitness, Weight Loss

Resisting your fitness goals?

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Gentle Reader,

How often I hear the gloomy discouragement “I want to exercise, but I just don’t do it as often as I need to. I can’t get results. I’m not losing weight.” Gyms make nearly all their money by signing people up who never show up after the first visit. Even at my Xgym where the monthly cost is just under $400 for a twice a week session with a personal training, people let their credit card run month and month and don’t come to their sessions. How lame is that? What a waste of money.

If this is even a little bit you, read on.

Do you think a couple supplements might help? If they could help, would you like to hear about them?

Shaklee has a line of Sports Nutrition developed for elete athletes at the request of several different agencies over the last 30+ years. First there was the Daedalus Project where Leonardo DaVinci’s human powered airplane was built by some students at MIT. To power the bicycle with wings, they needed a fuel that would keep a cyclist peddling non-stop from the Island of Crete to mainland Greece. The idea was to put that ancient Greek myth about Daedalus to the test. Look it up if you’re curious. Shaklee created Performance, a rehydrating drink with sugars and electrolytes that provided the only fuel for the guy on the bike for 119 km or three times the distance across the English channel.

Take a listen to Les Wong, long time Shaklee scientist and heavy duty sports guy, tell about what the company was thinking when they developed these new products. The history of Shaklee’s involvment with gold medal-seeking athletes is impressive.

Here’s the new no/low-calorie line: Performance Fitness Pack

Buy on or before Sept 30 and the water bottle is free.

I’ve been using the Shaklee performance drink ever since they brought it to market for regular folks. It does have a pretty high calorie count due to the requirements of that extreme effort. Women who are counting calories have stayed away from such a rehydrating drink even though there are excellent nutritional reasons for the sugars to help power an extreme athlete. Most of us don’t fit that catagory of athlete.  Right? Right.

We are not going for the Gold. For the regular person like me who is out walking, doing Zumba and other group exercise classes, often in conjunction with a weight loss program, we now have three new sport supplements with fewer calories. Yeah! Shaklee.

Low Calorie Electrolyte Drink powder sticks   

You’ve got your water bottle. Now break open a stick of rehydrating drink mix with zero calories and keep on moving. This box of powder/power sticks( item # 21307) in Lemon/Lime is only $20 for 20 sticks. Talk about convenience and help for the person who is exercising to help lose weight.

Shaklee’s Performance Advantage Physique
whey protein now comes with only 110 calories per serving and 3 grams of sugar. The same bio-build that is in the body building Physique with extra leucine to repair muscle while letting the fat go. The same amino acids that athletes look for in a recovery drink. Now in chocolate and vanilla flavors.
#21314 vanilla, lower calorie Performance Advantage drink mix is $50 member price for 20 servings, 2 scoops per serving.

Energy Chews are now called Performance Energy Chews. Same product, new packaging.
I use these daily for those days when Pomegranate tea sends me running to the bathroom. If I’m hiking or going to fitness class, I’d rather get my energy boost from a solid. Two Energy chews due the trick. They are also excellent for keeping you alert driving home after a meeting or a party and you are feeling drowsy.  Safety first.

    New! New! New!
                                                    Sleep better!Wake up pain free!

Performance PM Recovery Complex
Who knew science had a way to help the sports-tired body recover while we sleep?

Ultra pure Tart Cherry extract clinically shown to optimize recovery and reduce exercise-induced muscle soreness which helps improve sleep quality
Relieves pain cause by overexertion

I take one of these plus Pain Relief Complex before bed on days when I have pushed myself and am worried I’ll get out of bed creaking and groaning. It helps! Maybe if I were still 60 instead of 80, it would help even more. Try some and let me know how it works for you.
Keep moving. Don’t give up. Drop the weight with lower calories and recover from your workouts, whether it is gardening, aerobics class, cycling, hiking, swimming or dancing (my favorite).

See you at the gym/YMCA/trail head.  Love, Betsy

Be well, Do well and Keep Moving.

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

personal training results

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Gentle Reader,
I was wondering if I could walk to the car on my rubbery legs from the lunges with a weight vest on when  PJ Glassey captured me on video.  I had just finished my 21 minute workout with Dan this morning at the Xgym on Alki in Seattle.  My goal in going to the Xgym 2 x a week for personal training is to increase bone density.  At my next annual physical in Sept 2015, I’ll get that tested and report on the success.  What has surprised me is the functional improvement in my daily life tasks.

Betsy X Gym Testimonial
Betsy X Gym Testimonial

Here’s one of the exercises, bench row with barbells.

I am in the middle of what they call splits: controlled small movements monitored for form, lasting until the muscles in use fatigue completely, about 4 1/2 minutes.  Efficient and not damaging to joints.  Can you see that it’s 25 lbs in each hand?
Two things:  I have hiking friends who give me a run for my money without this kind of training.  Some people are lucky with their genes and don’t have as much to overcome as I do.  Secondly, I am convinced diet and supplements make a big difference in my recovery and improvement.  I always take an after workout recovery drink Physique or the 180 smoothie Shaklee makes, to repair the muscle break down.  The protein powder has leucine in it that heals muscle.  I get enough protein every day from both plant and meat and fish sources, at least 100 grms.  And I eat many servings of vegetables, beets, carrots, celery, kale, other greens, onions, tomatoes plus apples, raspberries and blueberries.  No grains, or very little.  It seems to be working to keep this arthritis-ridden body going.  Hiking, anyone?
Be well, Do well and Keep Moving,
Betsy
www.GrandmaBetsyBell.com/be-well/  for more health stories and tips
www.HiHoHealth.com to shop for Shaklee products on my personal web site
206 933 1889  I still love to talk to people, answer questions, hear your stories.

Sign up today for my monthly Health4U newsletter for the latest Shaklee product information and special offers. Click here to sign up.
Arthritis, Health and Fitness, Keep Moving: Managing Arthritis

bike crash

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Gentle Reader,

I did not write last week.  I had to let the effects of a bike crash at the beach take hold before I let you in on it.  I was off at the beach with the Finneys, my stepfamily, who turned out in big numbers to enjoy Long Beach, WA’s wave action, drift wood, secluded and roomy campsites.  It was wonderful to be with all of them, including a great-grandson, age 11, who I have not had a chance to get to know before this. He lives with his mother, my late husband, Chuck Finney’s oldest granddaughter and her husband.  They are a Navy family, stationed in Japan.  At age eleven, they decided he was old enough to come to the US for the summer.  What a delightful young man! All 15 of us took off on our bikes last Wednesday afternoon for a glorious ride along the tarmac bike trail through the dunes.Long_Beach_7-16-14jpg_(1)_(2)[1]

After riding for about 8 miles, we came to the main road connecting Long Beach’s shops with the beach.   As everyone began the onward 3 miles, congestion developed.  I waited my turn and then powered up the narrow paving, skirting around the post in the center of the entrance.  The front tire slipped into the sand and down I went, grazing the post with my back ribs, catching the ground with my right knee and left elbow.  The bike crash was in slow motion, so slow, in fact that my step son-in-law was asking “are you alright?” before I hit the ground.  It took a minute to find breath and respond.  I was not all right.  Nothing was broken.  That’s a good thing.  But the back ribs hurt something awful, as did the knee.

On the Bell side of the family, five people–adults and children–commute by bike to work or school.  All of them have been in at least one bike crash, some requiring surgery and stitches.  At one time in the distant past, I commuted to a job from Montlake to the middle of downtown Seattle and back.  I biked to the University for another job, rain or shine.  Luckily, I only had one bike crash when another bike and I collided coming around a corner.  The bike was totalled, but I was fine.  I was young then.  I’ll be 77 in a couple weeks.  I would be safer on a bike if I road more regularly.  In spite of not riding often these days, the dune ride was glorious:  wind in the hair, the smell of low tide beyond the waving grasses, shore birds soaring over head.  After the crash, I was more disappointed than hurt, or so I thought.

Here’s what I did to get moving again.  I lay on a picnic table and relaxed as best I could.  I rolled my elevated knees from side to side.  I stretched my arms up and out and breathed as deeply as I could.  I took a couple Pain Relief Complex.  When everyone came back, I got down from the table.  Walking was possible.  A good sign.  Someone else put the bike in the truck.  At the ice cream store, Cynthia, my step-daughter who is a nurse (always good to have one in the family), got ice from the soft drink machine and found a plastic bag so I could begin icing the two most painful spots, back ribs and muscles plus the right knee.

The minute we got to the campground, I fixed a 180 protein shake.  This soy powder has extra leucine.  Leucine is an amino acid that helps knit, heal and keep muscle intact.  The latter is important if you are using the 180 smoothies for weight loss.  A dieter wants to lose fat, not muscle.  I also filled two zip lock bags with ice and began icing in earnest.  Someone had a camp chair that tipped feet-up which was a great help to the knee.

My dear stepson, Steven, gave me his bed in his camper for the night so I didn’t have to get up from the air mattress on the ground, a very painful operation.  More Pain Relief Complex and the frequent application of Shaklee’s Joint and Muscle Pain Cream helped the healing process.  By morning, I could walk the beach, slowly, taking care not to choose a path which required stepping over logs.  I didn’t try pushing the bike-peddle.  I could tell by climbing the steps into the trailer that my knee couldn’t take that.  I also took extra vitamin C, and the anti-inflammatory supplements GLA, fish oil (Omega Guard), and lecithin.  I am not 100% as I write this report, but I was able to hang out three loads of laundry this morning.

I have been reminded through this ordeal of Kay Ferguson who is now in her  90s.  She was putting items in a small moving van and fell off the tailgate onto the ground.  Looking quickly to see if anyone saw her fall, she picked herself up, went in the house and drank a smoothie of Physique (similar formula to 180), the Workout Recovery Drink Shaklee developed for the Yale swim team years and years ago.  The team wanted help to recover more quickly from their workouts and asked Shaklee to come up with a formula.  Physique has been used by athletes in extreme situations –and regular ones—to heal torn muscles after a workout so they could get up and do it all again the next day.  She fared as I did.  Yes, there were bruises, but no broken bones and no long lasting muscle soreness.

Kay Ferguson, 88 yrs old, June 2008. Picking raspberries.
Kay Ferguson, 88 yrs old, June 2008. Picking raspberries.

Kay has been my hero since I first met Shaklee products.  A friend introduced her to Alfalfa to help with her terribly debilitating arthritis, but not until she learned to take 15 – 20 a day did those little green tablets bring her relief.  She was headed for the wheel chair in her late 50s.  Here is a picture of Kay among her raspberries.

I saw my doctor today, just to make sure there is nothing further I need to do to heal the rib cage, knee and elbow.  I do believe the best antidote to injury is to keep moving as much as possible.  There are a few more adventures to be had this summer including a couple of big hikes and a trip to Long Beach, CA for the Shaklee annual conference in mid August.

The week camping with the family resulted in a major stomach upset.  Delicious blue berry pancakes for breakfast, pizza night at a local hang out, corn bread baked in a camp oven are all foreign to my regular diet.  I ended up constipated, bloated and uncomfortable.  For me, it does not pay to leave my vegetable-heavy, no refined carbohydrate diet even for 5 days.  Perhaps you do well, or at least, OK, when taking liberties on vacation.  I do not.

Will I go again next year?  You betcha.  The planning email is circulating.  Will I make sure I have available the food that makes me happy and comfortable?  You betcha.  I will take my bike along and pay more attention.  These family gatherings are precious and fleeting as the children go to college, get jobs and marry.  The same configuration across the generations will not repeat; the delightful campfire conversations will.

May your summer be filled with good conversations, a campfire or two, walks and rides with family and friends.  May you stay upright and injury free.  No bike crash!

By all means, Be well, Do well and Keep Moving.

Betsy

206 933 1889

www.EmpoweredGrandma.net

betsy@hihohealth.com

http://www.grandmabetsybell.com/shop-shaklee-products/

Arthritis, Be Well health tips, Keep Moving: Managing Arthritis

Gifts for arthritis

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Gentle Reader,

Who do you know who suffers from sore, painful knees, hips, fingers or shoulders?  You love this person who has arthritis and you are going to go shopping to buy them something for Christmas.  Why not combine a cozy lap blanket with an herbal pain reliever and a deep-tissue cream that could bring comfort as well as warmth?

I’m not a shopper so I was stunned Wed. night when a friend and I went to a movie in Seattle’s endless mall area with a big AMC.  We were thinking the parking would be easier.  Whoa! People are out shopping already—in droves and into the night.  In this blog, I’m inviting you to shop.  ‘Tis the season, right?

You might appreciate choosing gifts that bring better health to those you care about.  This is an invitation to shop for health.  Bring meaning to every purchase.

Have you watched Annie Leonard’s Story of Stuff?  Take a minute to watch before piling up a mound and consider the necessity of each purchase and how it got to the store and what the received is going to do with that gift later.

I make an argument for buying a Shaklee product over something else because I believe in the company’s philosophy of living in harmony with nature in every aspect of their corporate life.  In the end, stuff is stuff, and all the great suggestions I have for you about things you can add to a Shaklee product to make a sweet, health enhancing gift still accumulates stuff.  It is tricky being a fierce environmentalist and a sales person of goods I love and buy myself.

So, having suggested you buy nothing this Christmas here goes my suggestions for what to buy for someone who has been complaining of arthritis.  After all, I know you and I are going to buy some stuff anyway.

Joint & Muscle Pain Relief Cream with a microwaveable comfort pillow.

Pain Relief Complex and Physique After Workout Recovery Drink with Peggy Cappy’s DVD “Easy Yoga for the Rest of Us” especially for arthritis.  Add a yoga mat to make this gift special.

Joint Health Complex and Peggy Cappy’s CD meditation for back health.   I listen to this CD nearly every night and I’m convinced her quiet words have helped heal the arthritis in my lower back.  You can add an orthopedic pillow.  This is the one I have used for the last 15 years and I love it.

I have a lo-o-o-ng list of healthy living gifts on my resource page www.GrandmaBetsyBell.com.

If you decide to do any of these suggestions, I’d love to hear about the results.  You can shop for the Shaklee part of the gift at www.GrandmaBetsyBell.com/shop.  Or you can click on the links above.

Have a great Thanksgiving, pain free and full of love.

Be well, Do well and Keep Moving,

Betsy

206 933 1889

Enjoy the list.  I hope you get some great ideas.  Let me know if you have questions.

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

Watch out for the metal detectors!

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Gentle Reader,

His long legs and narrow hips will soon carry him back to the gym.  He will be back on the machines and lose the ‘love handles’ that have crept on from lack of exercise. The long process of identifying what caused the sciatica, the sharp pinching pain radiating down the leg, making his once strong stride impossible is over.  It took months to identify a worn out hip as the culprit.  He has a new one now.hip replacement

No more arthritis pain from that degenerated joint.  His bones were healthy enough at 70+ to give the surgeon something to work with.  Other joints–knee, shoulders, ankles–still hold.  No advanced osteoarthritis everywhere.

Rehabilitation takes time.  His spirit is good.  He hates hurting or talking about hurting, so he will use the special chair lifters, the raised toilet seat, and take the procautions he must take to avoid damage to the new joint as the supportive muscles and tissue and tendons readjust to the trauma of surgery.

This world traveler will soon set off the alarms in the airport again.  What joy.  What thanksgiving.

Here are some tricks to rapid healing that his doctor may not tell him.

1.  Lecithin is an oil that helps emulsify, make more liquid, substances that are sticky.  After an incision or any wound to the body, our own mechanisms for repair rush to the task of healing.  This healing process causes lots of swelling, too many repair cells for the space.  To help bring this swelling down quickly, an emulsifier makes the spent repair cells easy to slough off through the normal waste stream.  Several lecithin capsules a day, not just one or two.

Caution: not all lecithin is the same.  Granuals or huge jars of capsules can go rancid quickly like any oil exposed to the air and light.  I prefer a small jar with 180 capsules.  There should be no smell of rancidity.  A rancid fat causes more damage than you can imagine, so take care what you buy.

2.  Alfalfa.  This food for horses and cows is King of Vegetables and helps all systems in the body with its nutrients.  In this case when the hip joint and surrounding tissue need held, it is there to do the job. Here are a few of Alfalfa’s contributions to our body:

  • a great aid in digestion, aids in peptic ulcers, great diuretic and bowel regulator,
  • effective barrier against bacterial invasion, anti-inflammatory, anti-histamine.
  • Natural body deodorizer, helps support the natural ph of the blood .   
  • High in protein: 18.9% protein as compared to beef 16.5%; milk 3.3% and eggs 13.1%.
  •  Remember, muscles are composed of protein and the lack of it causes them to break down resulting in fatigue and weakness. 
  • After surgery, naturally replenishes joints and tissues with its healing properties.

How much Alfalfa?  Lots and lots.  It is like eating peas.  Take a big spoonful and wash the tablets down with your favorite smoothie.  Or make a hot tea.  Or chew them up.

Caution:  Not all Alfalfa is the same.  Often genetically modified, the brand I use exclusively is grown by a very picky company’s organic farmers in Antalope Valley.  The leaves are picked at sun-rise.  No stems are included in the tablets.  Open the bottle and take a whiff of the farm land where it grew.

If I had to pick only one supplement to take, it would be Alfalfa by Shaklee.  Dr. Shaklee felt the same way.

Happy healing to my friend, the best travel leader I have ever known. And Happy Travels.

Fondly,

Betsy

Be Well, Do Well and Keep Moving,

www.GrandmaBetsyBell.com    206-933-1889

 

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

What can help the pain after an accident?

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Help for pain after an accident?

Gentle Reader,

A woman I know suffered another bike accident on her commute.  She is in her late 40s and this is not her first tumble.  It is taking a long time to heal and she is suffering miserably, no fun any time and least of all at the holidays when there is no work to distract her.  Most of us can push through pain when we have professional obligations, right?

Stories like hers happen so frequently.  I don’t know what her doctor is suggesting.  There are no broken bones this time.  Typical treatment is ice packs alternating with heat to reduce the swelling plus anti-inflammatories.  The swelling seems to be gone, but the deep pain remains.

In my experience the deep healing of joint pain and muscle pain caused by accidents (as well as in arthritic joints) requires extra nutrition, more than it is possible to get from food alone.  Here is a list of vitamins that help:

Vitamin C is a natural anti-inflammatory and builds strong cartilage which has been ripped and bruised in the fall.  Vitamin C combats the chemical reactions of stress in the body.  Vitamin C helps the body absorb minerals which are necessary in joint healing.  As much as 6000 to 10,000 mg. of a highly absorbable sustained release Vitamin C would not be too much.  Take it as long as necessary.  Your body will tell you if you have too much as your stool will get loose.

Alfalfa, found in tablet form, made from organic alfalfa leaves, reduces the acid build-up in the body after accidental injury; this helps with stiffness and increases comfortable mobility.  People have found that as many as 30-50 Alfalfa tablets a day or more can make a huge difference in joint pain.

The full spectrum of B vitamins helps deal with the stress of traumatic pain.

Borage oil or GLA reduces joint tenderness, swelling and stiffness and is an excellent anti-inflammatory working deep inside the body.

Zinc promotes tissue repair.

Calcium Magnesium strengthens cartilage and alleviates pain.

After workout smoothies have ingredients in them that repair tears in the muscles. (I know personally of only one brand that for sure works like this, but perhaps there are others)  It is the process of repairing torn muscle that recommends these sports nutrition products for building bigger, stronger muscles.  The same repair work happens after an accident.  I know a woman who in her late 70s fell from the back end of a moving van onto her back.  She used a workout smoothie several times over the next hours and had very little pain from the trauma of the fall.  Even a long time after the accident, the smoothie can help.

At the Sunnyside Chiropractic Clinic observations were made charting an elderly population whose muscle mass had atrophied and weakened.  Over a 3 to 6 month period, men and women 65 – 84 years in age added the after workout smoothie on a daily basis and experienced increased mobility, strength and reduced joint and muscle pain.    http://www.healthsachoice.com/supplements/building-muscle-mass-in-the-elderly/  I have not been able to access the actual study from Dr. Brouse and the Health Education Corporation.  I know some of you want to see the science before believing.

Whether you are dealing with the pain of traumatic injury or the chronic pain of osteoarthritis and spinal stenosis, these supplements are worth a try.  The body does its best to repair. We need to help it along with additional nutrients we just can’t get from our food.  Medication alleviates pain but does not heal, repair or build new healthy tissue.

I recommend the supplements made by the Shaklee Corporation as these are the only ones with which I have personal experience.  They have helped me endure acute traumatic pain and avoid debilitating chronic pain from the severe osteoarthritis in many of my joints and spinal stenosis in my spine.  If you want to research the Shaklee version of these supplements, go to my shopping page and browse the Product Guide.  You can call me for a consultation about your particular situation and I’ll be glad to share resources.

Before you go, share our comments on supplements and vitamins that have worked for you after an accident that has put you in a world of hurt.

If this post has been helpful, feel free to share it on your Facebook 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, Health and Fitness

But I have to have an operation!

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Gentle Reader,

I was talking with a guy last night who had to have an operation for his hip.  The osteoarthritis had become so advanced into the hip joint that various movements were impeded.  A long time supplement user, he fortified himself with various supplements in order to tolerate the operation well and heal quickly.  He is a little disappointed with how long it has taken to get back to a range of motion he hoped for.  He is apprehensive about the operation waiting for his other hip.

As a wellness advisor, I have counseled many people about steps they might take to prepare for surgery, all kinds of surgery, whether for cancer or for arthritis and bone issues.  I thought I would share with you the document I have developed over the years.  Please add your own thoughts if you have had surgery and found alternative supplementation and actions that have helped with healing.

Before Surgery:

Soy protein 2 x daily  (if taking chemo, increase to 3-4 x daily)

Vita-Lea 3-4/daily  (Shaklee’s multivitamin-mineral supplement)

Fiber Tablets or Mix:  Soluble fiber (bloodstream), insoluble fiber (gut)

Herb Lax:  Cleanses gut, blood

Vita. C Sustained Release w/bioflavinoids:  anti-inflammatory, new cells grow faster, immune system support, helps w/pain.  Take a minimum of 3-4 of 500 mg./da – up to 10,000 mg.  (gradually decrease since body has to adjust to excreting excess)

B-Complex:  aids in good digestion.  Depleted by stress.  Take 8/da – space out

Zinc:  Helps w/pain, healing, no more than 50-60 mg./day except when there is trauma like a cut or incision (up to 120 mg./da until healed).  Body can’t make new cells w/o zinc, protein, & C.

Immunity Formula I:  2-8/da (A proprietary Shaklee supplement to enhance the immune response.)

Carotomax:  Cleanses cells, reduces inflammation (swelling), makes mucous membranes healthy.  Especially helpful if using breathing machine.

Vitamin E:  Oxygenates cells, gets rid of toxins of anesthesia.

DO NOT take GLA, E, OmegaGuard (fish oil), Garlic or lecithin before surgery. Stop 1 week prior.

Alfalfa (vitamin K):  10-20/da to reduce bleeding during & after surgery.

Garlic:  Helps flora, antibacterial agent. Not before surgery as is a blood thinner.

NutriFeron:  Take 4 for 2 weeks. (A proprietary herbal blend that stimulates interferon production.)

OsteoMatrix:  Coats nerve endings, helps repair them quicker, helps you relax so you can sleep deeper (can take w/Gentle Sleep Complex). (This is Shaklee’s calcium product.)

Iron:  Need blood test to know if needed. (Shaklee’s comes with vitamin c to help absorption.)

After Surgery:

Performance:  Dilute more than usual, make ice chips out of it, & start taking slowly as soon as feel like it. (Shaklee’s rehydrating drink, perfectly balanced for absorption.)

Protein:  Take as soon as can drink but don’t feel nauseated.  Alternate with Physique. (Physique is Shaklee after workout maximize, excellent for healing sore muscles.)

Liver DTX: 2 at night (Shaklee’s detox milk thistle product to help restore normalcy after the medications of surgery.)

Stomach Soothing complex:  Helps calm digestive system if feeling queezy.  Made with peppermint and ginger, can be taken as a tablet or dissolved into hot water for tea.

Vita-Cal:  Helps reduce gas bubbles. (A chewable Shaklee calcium product)

Fiber:  Start w/very small amounts to start cleansing.  A Fiber Blend tablet or ¼ tsp. Fiber Blend.

Vitamin E 400+:  4-6/da.  Prevents blood clots, oxygenates.  Start slowly if high blood pressure is an issue.

Lecithin:  Helps build sheath around nerve endings which helps reduce pain. 6 daily

GLA:  Up to 6/da, anti-inflammatory. (Shaklee makes their GLA from borage oil for best absorption and least contamination)

Omega Guard (fish oil):  If you digest it well.

Alfalfa:  Diuretic, liver cleanser, reduces swelling, helps kidneys, etc. start working again. 20 daily

Herb-Lax:  Start slowly. Very helpful after surgery as elimination slows down so much from the anesthetic.  Take to the hospital.  From personal experience, this is super important.

Purified Water:  very important

B-Complex:  Promotes healing, increases energy level.

Ginseng:  Helps energy & supports adrenal glands.  (Shaklee’s CorEnergy)

Dandelion leaf:  Swelling & inflammation. (Not a Shaklee product)

Optiflora pills and powder is strongly recommended to rebuild the flora. 1 serving daily of this pre and pro biotic made by Shaklee

This is a tall order when you may not be used to taking so much stuff.

The minimum pre-op is Energizing Soy Protein,  Vita C, Optiflora, Vita lea Gold and Alfalfa

Post op:  Physique, Vita C, Vita E, Optiflora, Vita Lea Gold, Alfalfa, Herb lax, Lecithin.

I have gleaned this information primarily from Carol Dalton, a nurse practitioner in Colorado who, during her long practice, has found the Shaklee supplements to work best for her patients.  People who have followed this protocol have had remarkable healing and suffered the least from the trauma of surgery.

Be Well, Do Well and Keep Moving,

Betsy

BetsyBell’s Health4u

206 933 1889

www.HiHoHealth dot com

 

Arthritis, Health and Fitness

The Fat Trap

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Dear Reader,

I have been thinking a lot about weight and arthritis, about weight loss and how challenging it is to begin and maintain a healthier relationship to food.  In my last post, I talked about the study that found our hypothalamus may be running the show.  If this regulating organ has been damaged by a long term diet of too rich food, is it possible to ever heal it and establish a new normal for ourselves?

Perhaps you saw this article in the New York Times on January 1, written by Tana Parker Pope.  I recommend it to you.  She has struggled with extra weight for years and takes heart and hope from the understanding she has about the hypothalamus and the possibility of actually changing its messaging system.

I am going to leave you with this long article from the NYTimes.  I would love to hear your reaction to it.  Please share.

Are you engaging in any winter sport?  I enjoyed my first day on cross country skis this past Wednesday and managed a pain free day with 2 Aleve at breakfast.  Thursday morning wasn’t bad either, maybe because I took a protein sports recovery drink with me and drank it on the bus coming home and again before bed.  The one I use is called Physique and is made by Shaklee.  It repairs torn muscle with the proteins, vitamins and minerals in it.  Thursday night I could feel a stiffening up and did some of my Pilates floor exercises before hottub and bed and this morning did a big routine of Feldenkrais, Pilates, weight lifting and other stretching and then took a long walk including a stair case with 190 treads.  All this helped keep me from arthritis pain.

What is your routine after a work out?  BTW when you climb stairs try walking up sideways, facing the railing, right shoulder toward to top.  Lift the left leg and place it on the step above crossing the right.  Then, weight on the left foot, step up with the right still  facing the railing.  Next step with the left foot, swing it behind and up.  You are going up the stairs with the left foot traveling in front and then in back and then in front.  Then turn to face the left shoulder to the top and do the weave with the right leg. This strengthens the sides of the knees.  We girls hurt our knees by always walking straight up the stairs because we are just slightly (sometimes more than slightly) knock kneed.  This stair climbing (and descending) greatly strengthens the muscles and tendons along the sides.  Do this slowly, planting your foot solidly and lifting with the thigh engaged instead of heaving the body up with the shoulders.  Make the legs and side knees work for you.  I may have described this in an earlier blog when I was talking about my training program for climbing Mt. Shasta.   If you try this, let me know how it goes.

Good luck and keep moving.

Betsy

206 933 1889

www.TiredNoMore. com