Arthritis

Walk This Way

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

Celery Tonic

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

European Cure Catches On

With three out of four people over the age of 65 classified as arthritis sufferers to some degree, any supplements that offer relief for stiff, painful joints would be welcomed by millions in the US. No wonder, then, that in recent years interest has grown markedly in the naturally occurring glucosamine and chondroitin.

These supplements-a sugar (glucosamine) and a substance found in connective tissues (chondroitin) -are extensively taken in Italy, Germany and France, where they are said to both relieve pain and go one big step further: They purportedly help cartilage to regenerate. It is difficult to document these claims scientifically (drug companies are hesitant to fund research on natural substances that cannot be patented and marketed "exclusively" for profit); but The Arthritis Foundation in the US has gone so far as to say that results on glucosamine are quite promising.

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

Cayenne: A Pepper Pain Blocker

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

Green Tea Prevention

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

Don't Overlook Vitamin D

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

Putting an "Old" Hormone to New Use

Pregnenolone, like estrogen and testosterone, is a steroid hormone naturally produced in our bodies from the cholesterol we have stored 'up inside. Despite the name, it has nothing to do with pregnancy, and is produced equally among men and women. like other hormones, its production wanes with age. Some 50 years ago, in a number of experiments, pregnenolone was used as an effective, gradual treatment for rheumatoid arthritis patients.

Now, with spurred interest in other hormone supplements, pregnenolone is getting a second look as a treatment for rheumatoid arthritis, especially from doctors and patients who are concerned about the side effects of cortisone (which indeed works more quickly to relieve pain). If your internist or orthopedist is not familiar with pregnenolone's effects, you might ask for a referral to an endocrinologist.

A Root for Pain Control

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

An Herbal, Fatty-Acid Solution

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

A Berry Fine Arthritis Remedy

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

Spice Up Your Life

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

A Two-Step Supplement Painkiller

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

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

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

No Potatoes, No Tomatoes

If your joints are feeling a little achy, clean out your refrigerator. According to nutritionists, plants from the nightshade family, such as potatoes, eggplant, peppers and tomatoes, contain solanine, a little-known inflammatory agent that can sometimes exacerbate arthritis.

Oiling- the Joints

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

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

A Devil of a Cure

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

A Hot Cup of Relief

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

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

A Healing Wrap

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

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

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

Skip the Wheat

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

Too-Strong Solution?

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

Homeopathic Help from Poison Ivy

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

Suggested dosage: 6X or 30C.

An ACE Cure

Antioxidants are more than vitamins, arthritis doctors say. Much more. Antioxidant nutrients in foods and in supplements may help reduce age-related and "free radical" cellular damage to the cartilage surrounding painful joints-resulting in less pain and freer movement over time.

The approach favored by some doctors is known as ACES, for vitamins A, C, E and the mineral selenium. Recommended (and generally safe) dosages are:

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

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