Sore, Achy Knees - What to Do and Not Do

This article from Web MD, titled "Knee Pains Do and Don'ts" and my commentary.

Do: Rest a Sore Knee
Take a break so your knee has time to heal. You’ll only need 1 or 2 days of rest to ease minor knee pain, but severe injuries may keep you off your feet longer. Talk to your doctor if it doesn’t get better after a few days.

Don’t: Stay on the Couch Too Long
Exercise builds strong muscles around your joints, and that helps prevent injuries. Once your knee has had enough rest, get back out there. Low-impact water workouts or tai chi are good options. But don’t overdo it or you’ll risk more pain.

Do: Use RICE
Try the RICE formula to treat a knee injury: Rest for a day or two to heal. Ice your knee to calm inflammation. Compress (wrap) your joint for support and to stop fluid buildup. Elevate it on a pillow or stool to curb swelling.

Don’t: Risk Slips, Trips, or Falls
Wear shoes with good tread on them to cut your risk of a slip. Choose low-heeled ones with soft, rubber soles. Keep your home’s hallways and stairwells well lit, and clear floors of things you could trip over.

Do: Use a Cane If You Need One
Feel unsteady? Use something to steady you as you move around. Choose a sturdy, strong, light cane with a rubber tip and a handle that’s easy to grasp. Hold it at a 45-degree angle to be sure it’s the right height. Find one in a color or style you like so you’ll be more likely to use it.

Do: Watch Your Weight
Extra pounds add strain to your knees and raise your risk of painful arthritis and injuries. But even moderate weight loss can make it better. If you need to drop a few pounds, set a goal to lose just 5% of your current weight over the next few months.

Do: Consider Acupuncture
Tiny needles are put into the skin around your sore joint. Research shows it can ease knee arthritis pain, though it’s still unclear how. Look for someone who's trained and experienced. Many states license acupuncturists.

Don’t: Forget to Stretch
The muscles around your knees can get tight, and that can lead to painful injuries. Daily stretches can prevent that and muscle pain. Ask your doctor or physical therapist for easy moves to help you limber up before you walk or do any other activity.

Do: Use Heat and Cold
If your knee pain flares, try hot or cold treatments. Moist heat is better for pain relief than dry. Soak in a warm bath, or zap a damp washcloth in the microwave. To ease a swollen knee, press a bag of frozen veggies wrapped in a towel against the joint.

Don’t: Sleep in the Wrong Position
This can make your knee pain worse. Try out different positions, and put a pillow between your knees if you sleep on your side. Don’t prop up a bent knee on a pillow, though -- that can make it harder to unbend your leg the next day.

Do: Try Braces or Sleeves
Support a sore, weak knee with a brace, sleeve, or tape. Ask a physical therapist to fit you with one or to tape your knee. A simple sleeve that fits over your knee can offer short-term pain relief, too. You can find them at the drugstore.

Don’t: Wear Out Your Knees
You may get knee pain because you overload your joints. Movements you do over and over again, like go up and down stairs every day, can jar and wear down your knees. But don’t sit for long periods, either. That puts extra pressure between your knee and leg bone that can cause pain.

Do: Support Your Arches
Choose shoes that support your arches, or get slip-in inserts at your local drugstore. If those don’t work, you can ask your doctor about custom supports. But those can be expensive and don’t always work better than the ones available over the counter.

Don’t: Keep Wearing the Same Old Shoes
Shoes can stretch and wear out after a while. Don’t keep wearing your favorite pair after their support and tread have worn out You may find that new shoes that support your feet and ankles well ease your knee pain.

Do: Talk to Your Doctor
You don’t have to deal with knee pain alone. Your doctor might prescribe medication or give you a steroid shot to help. She also might talk with you about surgery to replace worn joints or ligaments.

These are the things I would add:

Do: Take quality joint supplements. 
Since having terrible knee pain upon climbing stairs in my mid 40's, for the past 12 years I have taken a quality joint supplement that include Glucosamine, Vitamin C, magnesium and Turmeric extract. I have no pain today going into my late 50's.  My conversations with researchers have convinced me that Chondroitin and Hyaluronic Acid are not likely to be ingredients that do joint pain any good.  I use to take supplements with those ingredients all without any relief.   

Do: Ensure you get Omega 3 Essential Fatty Acids in your diet.
Not because Omega's 3 provide nutrients for your knees and joints, but because they are an anti-imflammatory and help reduce the unequal ratio of Omega 3's to Omega 6's, which if not corrected can manifest itself through joint pain.

Do: Try some home remedies such as Apple Cider Vinegar. 
People, including my wife, have tolds me has helped some with their knee pain. Apparently quality Apple Cider Vinegar has calcium, magnesium, potassium, and phosphorus which are vital to joint and bone health.

Apple Cider Vinegar contains the calcium, magnesium, potassium, and phosphorus your body needs to dull that pain. The magnesium in apple cider vinegar helps bones absorb calcium, which is essential to bone strength. Apple cider vinegar also contains antioxidants, beta-carotene, and acetic acid. The basic receipt is 1 to 3 teaspoons of Apple Cider Vinegar into juice and drink twice a day. And some people even have added the Apple Cider Vinegar into a smaller amount of oil such as coconut or olive oil and massage directly into the affected joint.

Additionally, Muscle rubs, while not particular thought of as effective for the joints, can help blood flow into the joint and help nutrient flow and elasticity of connective tissue.  I use the Deep Blue rub on my neck - I would not hesitate to use it on my knees, if I needed it.  


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The 9 Most Nutritious Foods You Can Eat Right Now

I always like these little articles that point out decent foods and snacks that can have a positive effect on your health. This article was written by Josh Axe and published on Yahoo! Health.

The 9 Most Nutritious Foods You Can Eat Right Now

The word “superfood” has gained popularity in recent years, as people are more in pursuit of optimal health and longevity than ever. Superfoods, described as nutritionally rich foods that provide solid overall health benefits, are characterized by having high levels of vitamins and minerals as well as other beneficial nutrients like antioxidants, protein, fiber, and healthy fats — all of which boost health and are thought to ward off illness. Additionally, superfoods are typically plant-based and notoriously versatile, meaning they can be consumed in a number of ways. And given that the U.S. Department of Agriculture confirms that people who consume more fresh fruits and veggies are less likely to struggle with chronic disease, there are ever more reasons to start eating some popular superfoods.

But it’s not enough to grab just any superfood and plop it on your plate. Those that are in season provide even greater nutritional bang for your bite, as they are more likely to be produced locally — not picked well before their peak and subjected to chemical processing in order to withstand a lengthy transit to your local grocery store. And they’re tastier and easier on your wallet too.

So, now that the weather is cooler and the leaves are changing color, it’s time to take advantage of some of the best superfoods that are either in season now or that pair beautifully with autumnal dishes. Check them out below.

Cauliflower
A cruciferous vegetable, cauliflower is rapidly rising in the superfood ranks, both for its versatility and its broad range of health benefits. Rich in vitamins and minerals, this colorless cousin of broccoli provides an excellent source of fiber and omega-3s and brings with it countless health benefits, including antioxidant and anti-inflammatory properties. Additionally, it’s thought to have properties that combat or prevent cancer and other chronic diseases. Not a fan of cauliflower? You’re in luck! Its mild flavor means it can be combined with other foods and slipped into the diet in any number of ways, like in this macaroni and cheese.

Cranberries
In addition to making a delicious accompaniment to the standard Thanksgiving dinner, cranberries are a superfood that provide an impressive amount of health benefits. Most widely known for their role in fighting urinary tract infections, cranberries are also rich in antioxidants and play important roles in promoting heart health and, thanks to their high fiber content, digestive health.

Turmeric
Turmeric is thought to be highly effective as an anti-inflammatory agent, helping ease the pain of those who suffer from arthritis or other joint issues. But its reputation doesn’t stop there. In fact, benefit-rich turmeric has been found to help calm heartburn and nausea (though that could also be due to its anti-inflammatory values). Find it in pill form, or grab a jar from the spice aisle of your grocery store and sprinkle it into recipes to enjoy its benefits. The rich spice is delicious in all of fall’s savory soups and stews, or you can sip on this healing turmeric tea to stay warm on cool evenings.

Apples
When it comes to superfood lists, people tend to gravitate to more exotic offerings, and the humble apple rarely gets its due. But when it comes to all-around benefit, few foods are as nutritious as apples. Apples are a close runner-up to berries in antioxidant power, and their high fiber content helps heal digestion issues. That fiber also helps lower cholesterol, fight diabetes, and maintain healthy weight. The secret to reaping all of the apple’s health rewards is to eat the whole fruit — most of its nutrients are in the peel.

Walnuts
The new supernut on the block is the nutrition-loaded walnut, a tree nut that has countless health benefits. Its omega-3 fatty acids are beneficial in maintaining heart health and aiding in the pain associated with rheumatoid arthritis. And walnuts are a jackpot source of fiber, protein, vitamin E, magnesium, folate, copper, and the ever-beneficial antioxidants.

Butternut squash
Fall is the season of the gourd, and for butternut squash fans, every autumn brings the welcome return of this delicious superfood. Butternut squash is orange in color, meaning it is naturally rich in carotenoids, which are known for their cancer-preventing properties as well as their role in promoting eye health. Additionally, butternut squash plays an important role in heart health, as it’s another plant-based source of omega-3s. Need ideas for how to prepare this super-versatile superfood? These recipes should keep you satisfied for a bit.

Amaranth
If you’re looking for an alternative to quinoa to satisfy your gluten-free needs, meet amaranth. A native crop of Peru, it’s cooked in a similar fashion to quinoa and can stand in for rice in most dishes. Amaranth is highly regarded for its anti-inflammatory and antioxidant properties, and it is also high in protein, iron, phosphorus, and carotenoids, making it a versatile superfood that aids in digestion while also benefitting heart and bone health. As the weather cools, we typically reach for heavier, more filling meals. Amaranth is the perfect grain-free addition (it’s actually a seed) to fall’s comforting dishes.

Sweet potatoes
I don’t encourage people to eat a diet that’s high in potatoes — white potatoes, that is. But while standard russets are high in starch and a key contributor to weight gain when eaten is excess, sweet potatoes are the exact opposite. In addition to offering a lower glycemic load, sweet potatoes are full of potassium, vitamin A, vitamin C, and vitamin B6. That makes them great for weight loss, skin health, prostate health, and even preventing and fighting cancer.

Pumpkin seeds
After you finish carving the jack-o’-lantern for your front porch, make sure to hold on to those pumpkin seeds. Packed with magnesium, iron, protein, and zinc, pumpkin seeds are as tasty as they are nutritious. By saving them from the trash bin and incorporating them into your diet, you’ll maximize bone health and stabilize blood pressure.

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Vitamin D Deficiency Symptoms

I was happy to see this well written article on Vitamin D Deficiency and the symptoms explained from Natural News. I take about 5,000 IU daily in supplement form as I think Vitamin D is very important for the immune system and bone strength which helps maintains good joint health. A good quality Vitamin D supplement is actually pretty cheap and easy to take (small tablet). I'd like to see more senior citizens being placed on Vitamin D by their primary care managers. I'll just bet it would help reduce bone injuries related to falls and other trauma, as well as good for heart disease, blood pressure and joint pain.

I'm 55 years old with a usual BP in the range of 118/74.  I am told by my Doctor that I am in the bottom 1/6th of the population for risk of heart disease.  I haven't been sick in 9 years.  So even a skeptic would have to believe that there is a benefit to consuming high quality supplements which would include Vitamin D.        

The importance of vitamin D is well known. As far back as the 1930s, doctors first recognized the link between a vitamin D deficiency and the skeletal disease called rickets. Rickets causes a softening of the bones and teeth. Even if someone's diet has adequate levels of calcium, without enough vitamin D to properly control calcium and phosphate levels in the blood stream, demineralization of the bones can take place. The symptoms of rickets include bowed legs, bone pain, dental problems, a widening of the wrists, frequent bone fractures and skull deformities.

Because rickets is seldom seen in first-world countries, it's easy to think that vitamin D deficiencies are a thing of the past. However, new research has recently shed light on other, more subtle, symptoms of a vitamin D deficiency. Many illnesses which, at first glance, seem totally unrelated to something as physically obvious as rickets actually may have their roots in a lack of vitamin D.

Just what is vitamin D?

The term vitamin D, according to the Mayo Clinic's Drugs and Supplements site (1), actually refers to several different forms of the vitamin, including D2, which comes from our diet, and D3, which is manufactured by our skin when exposed to sunlight. Vitamin D's main purpose in the body is to regulate blood levels of calcium and phosphorous.

The sunshine vitamin?

It's actually hard to get enough vitamin D from a normal diet. It's found at the highest concentration in fatty fish such as tuna, mackerel and salmon. Some mushrooms are also high in D, and their level of the vitamin actually increases when exposed to ultraviolet light.

While our skin does manufacture some of the vitamin D that we need daily, sun exposure alone is usually not enough. Factors such as the time of year, the angle of the sun, cloud cover, pollution levels and even the use of sunscreen can greatly limit the amount of D made by our skin.

Vitamin D deficiency symptoms explained: the top 9 warning signs

Some people who have a vitamin D deficiency have no immediate symptoms. Those who do have symptoms may experience restless sleep, muscle cramps, general fatigue, joint pain, muscle pain or weakness, inability to concentrate, headaches, constipation or diarrhea, and bladder problems. Here are nine other serious medical conditions that have been linked to a vitamin D deficiency.

1.  Asthma - Vitamin D supplementation of 1,200 IU daily has been shown to lessen asthma attacks and reduce their severity.

2.  Depression - Vitamin D deficiencies have been linked to depression and other psychiatric illnesses. Even a woman getting enough D during pregnancy has been shown to lessen the chances that her unborn child will develop mental illness later in life.

3.  Heart disease - An article published in Molecular Nutrition & Food Research (2) reports that cardiovascular disease is much more common in people deficient in vitamin D. Some children, according to the article, with severe heart failure have also responded well to vitamin D treatment.

4.  High blood pressure - High blood pressure has been associated with deficiencies in calcium, magnesium, potassium and vitamin D.

5.  Rheumatoid Arthritis - RA is a devastating disease that causes systemic inflammation, severe pain and joint damage. Studies have shown that vitamin D can ease the pain and stiffness associated with RA.

6.  Multiple sclerosis - Studies have shown that geography matters when it comes to the odds of getting MS. The farther from the equator you live -- and the less sun exposure you get -- the more likely you are to develop the disease. This suggests a strong link between MS and vitamin D.

7.  Cancer - Several different kinds of cancer have been linked to D deficiencies, including breast cancer, prostate cancer and colon cancer. The causal link is so strong, in fact, that the Mayo Clinic  lists separate recommended dosing levels of the vitamin for both cancer prevention and prostate cancer treatment.

8.  Periodontal disease - This inflammation of the gums can cause pain, bleeding and tooth loss. Vitamin D helps in the formation of defensins and cathelicidins which, in turn, can lower the number of harmful bacteria in the mouth.

9.  Diabetes - An article from World's Healthiest Foods (4) lists poor blood-sugar control as a symptom of vitamin D deficiency. This, in turn, can increase the risk of developing diabetes.

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Prescription Painkiller Drugs Kill People

From an article, by Dr. Mercola, with the full title - "Prescription Painkiller Drugs Kill More People Than Murders or Car Accidents in the US". This article was important to me as I had abused Motrin for probably 20 years for my knee and back pain before I found a better solution other than just masking the pain. It used to be nothing for me to take up to three 800 mg Motrin's a day and now am so thankful that I don't have to take pain killers anymore. So whatever you think of Dr. Mercola, he has a lot of truth in his article (below):

Deaths caused by overdosing on painkillers now surpass murders and fatal car accidents in the US. America’s rising drug problem recently received renewed attention following the death of Philip Seymour Hoffman.

The 46-year-old Oscar-winning actor died from a heroin overdose on February 2. Last year, Hoffman entered rehab when addiction to prescription painkillers led him to switch to heroin. US officials now acknowledge that narcotic painkillers are in fact a driving force in the rise of substance abuse and lethal overdoses.

Over the past five years alone, heroin deaths have increased by 45 percent– an increase that officials blame on the rise of addictive prescription drugs such as Vicodin, OxyContin, Percocet, codeine, and Fentora, all of which are opioids.

The reason for the resurgence of heroin is in large part due to it being less expensive than its prescription counterparts. According to Gil Kerlikowske, director of the U.S. Office of National Drug Control Policy:

“The use of opioids — a group of drugs that includes heroin and prescription painkillers — is having a devastating impact on public health and safety in communities across the nation.

In 2010, approximately 100 Americans died from overdoses every day. Prescription painkillers were involved in more than 16,600 deaths that year, and heroin was involved in about 3,000 deaths.”

Prescription Medications Are the New Gateway Drugs

Many are still under the illusion that prescription drugs are somehow safer than street drugs, but it’s important to realize that prescription medications like hydrocodone and oxycodone are opioids—just like heroin.

As explained by Dr. Wilson Compton, deputy director of the US National Institute on Drug Abuse, heroin, morphine, hydrocodone, and oxycodone “are all classified as opioids because they exert their effect by attaching to the opioid receptor found in our brain and spinal cord.”

They also create a temporary feeling of euphoria, followed by dysphoria, which can easily lead to addiction. Some people end up taking increasingly larger doses in order to regain the euphoric effect, or escape the unhappiness caused by withdrawal. Others find they need to continue taking the drugs not only to reduce withdrawal symptoms but to simply feel normal.

Opioids also depress your heart rate and breathing. Large doses can cause sedation and slowed breathing to the point that breathing stops altogether, resulting in death.

According to a 2013 US Substance Abuse and Mental Health Services Administration report, nearly 80 percent of people who recently started using heroin had previously used prescription painkillers. As reported by WebMD:

“To break this link, the federal government has begun to crack down on ‘pill mills’ and doctors who over-prescribe narcotic painkillers. It has also developed education programs for doctors and patients on prescribing painkillers and disposing of unused prescriptions.”

Shocking Report: More Than 14 Percent of Pregnant Women Prescribed Opioids!

Do you ever occasionally wonder about the fantastic lack of common sense among prescribing physicians? According to one recent study, more than 14 percent of pregnant women were prescribed opioid drugs during their pregnancy.

The paper called for more research to assess the risks to the fetus, in light of such surprisingly high prescription rates. But truly, knowing the risks involved in adults, how could anyone in their right mind imagine the risks to an unborn child might be anything but harmful?

Back pain—a problem most pregnant women have to deal with—was the most commonly cited reason for the prescription. Narcotics were also prescribed for complaints of abdominal pains, migraine, joint pains, and fibromyalgia. As reported by Medical News Today:

“The study looked at data from a research database of more than 530,000 pregnant women enrolled in a commercial insurance plan who delivered their babies between 2005 and 2011. Their median age was 31… Of the more than 530,000 pregnant women, 76,742, or 14.4 percent, were prescribed opioids at some point in their pregnancy…

[A] US National Birth Defects Prevention Study (1997-2005) found associations between codeine and other opioids with birth defects, including atrial and ventricular septal defects, hypoplastic left heart syndrome, spina bifida, and gastroschisis in newborns. Additionally, the US national study cites that when opioids are used long-term during pregnancy, ‘there is a known risk for neonatal opioid dependence and subsequent withdrawal symptoms in the first few days of life.’”

FDA Finally Clamps Down on Painkiller Prescriptions

The US Food and Drug Administration (FDA) recently recommended tighter controls on painkiller prescriptions, and has announced its intention to reclassify hydrocodone-containing painkillers from a Schedule III to a Schedule II drug. The drug schedule system classifies medications based on their potential for abuse and addiction, as well as other medical criteria.

The reclassification will affect how hydrocodone-containing drugs can be prescribed and refilled. Doctors will only be allowed to prescribe a 90-day supply of the drug per prescription, and they will no longer be permitted to phone in refills; rather the patient has to bring the prescription with them to the pharmacy.

The new regulations are expected to take effect sometime this year. Ironically enough, while talking about the need for stricter controls and less addictive painkillers, it recently approved the first drug containing pure hydrocodone for the US market, called Zohydro ER (Zogenix). All other hydrocodone-containing painkillers on the market are mixed with other non- addictive ingredients. Zohydro ER was approved for patients who need around-the-clock pain relief. As reported by Bloomberg at the end of October last year:

“The approval came as a surprise since an FDA panel of outside advisers gave the drug an overwhelmingly negative review last year. The panel of pain specialists voted 11-2, with one abstention, against approving the drug. It questioned the need for a new form of one of most widely-abused prescription drugs in the United States. The approval also came a day after the FDA said it would support stronger restrictions on combination drugs containing hydrocodone.”

Do You Really Need a Narcotic Pain Killer?

I strongly recommend exhausting your options before resorting to a narcotic pain reliever. It’s quite clear that these drugs are being overprescribed, and can easily lead you into addiction and other, more illicit drug use. I strongly suspect that the overreliance on them as a first line of defense for pain is a major part of the problem. Remember, no matter what type of painkiller you choose, it will come with potentially serious risks to your health. I believe there are better alternatives. If you are suffering from pain, whether acute or chronic, I recommend working with a knowledgeable health care practitioner to determine what’s really triggering your pain, and then address the underlying cause. Remember, along with exposing you to potentially deadly risks, medications only provide symptomatic relief. They do NOT address the underlying cause of your pain.

13 Non-Drug Solutions for Pain Relief

The following options provide excellent pain relief without any of the health hazards that prescription (and even over-the-counter) painkillers carry. If you are in pain, try these first, before even thinking about prescription painkillers of any kind.

1.Eliminate or radically reduce processed foods, grains, and sugars from your diet. Avoiding grains and sugars will lower your insulin and leptin levels and decrease insulin and leptin resistance, which is one of the most important reasons why inflammatory prostaglandins are produced. That is why stopping sugar and sweets is so important to controlling your pain and other types of chronic illnesses.

2.Start taking a high-quality, animal-based omega-3 fat. My personal favorite is krill oil. Omega-3 fats are precursors to mediators of inflammation called prostaglandins. (In fact, that is how anti-inflammatory painkillers work; they manipulate prostaglandins.)

3.Optimize your production of vitamin D by getting regular, appropriate sun or safe tanning bed exposure, which will work through a variety of different mechanisms to reduce your pain.

4.Emotional Freedom Technique (EFT) is a drug-free approach for pain management of all kinds. EFT borrows from the principles of acupuncture, in that it helps you balance out your subtle energy system. It helps resolve underlying, often subconscious, negative emotions that may be exacerbating your physical pain. By stimulating (tapping) well-established acupuncture points with your fingertips, you rebalance your energy system, which tends to dissipate pain.

5.Astaxanthin is one of the most effective fat-soluble antioxidants known. It has very potent anti-inflammatory properties and in many cases works far more effectively than anti-inflammatory drugs. Higher doses are typically required and one may need 8 mg or more per day to achieve this benefit.

6.Ginger: This herb has potent anti-inflammatory activity and offers pain relief and stomach-settling properties. Fresh ginger works well steeped in boiling water as a tea or grated into vegetable juice.

7.Curcumin: In a study of osteoarthritis patients, those who added 200 mg of curcumin a day to their treatment plan had reduced pain and increased mobility. A past study also found that a turmeric extract composed of curcuminoids blocked inflammatory pathways, effectively preventing the overproduction of a protein that triggers swelling and pain.

8.Boswellia: Also known as boswellin or “Indian frankincense,” this herb contains specific active anti-inflammatory ingredients. This is one of my personal favorites as I have seen it work well with many rheumatoid arthritis patients.

9.Bromelain: This enzyme, found in pineapples, is a natural anti- inflammatory. It can be taken in supplement form but eating fresh pineapple, including some of the bromelain-rich stem, may also be helpful.

10.Cetyl Myristoleate (CMO): This oil, found in fish and dairy butter, acts as a “joint lubricant” and an anti-inflammatory. I have used this for myself to relieve ganglion cysts and a mild annoying carpal tunnel syndrome that pops up when I type too much on non-ergonomic keyboards. I used a topical preparation for this.

11.Evening Primrose, Black Currant, and Borage Oils: These contain the essential fatty acid gamma linolenic acid (GLA), which is useful for treating arthritic pain.

12.Cayenne Cream: Also called capsaicin cream, this spice comes from dried hot peppers. It alleviates pain by depleting the body’s supply of substance P, a chemical component of nerve cells that transmits pain signals to your brain.

13.Methods such as yoga, Foundation Training, acupuncture, meditation, hot and cold packs, and other mind-body techniques can also result in astonishing pain relief without any drugs.



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Case Is Closed: Multivitamins Are a Waste of Money, Doctors Say

This is a recent article posted on LiveScience.comhttp://news.yahoo.com/case-closed-multivitamins-waste-money-doctors- 150811128.html , by Bahar Gholipour, Staff Writer, trying to make the case that "People should stop wasting their money on dietary supplements, some physicians said today, in response to three large new studies that showed most multivitamin supplements are ineffective at reducing the risk of disease, and may even cause harm." I think this is total crapola and have a lot to say concerning this misinformation.

The Article,....

The new studies, published today (December 16, 2013) in the journal Annals of Internal Medicine —including two new clinical trials and one large review of 27 past clinical trials conducted by the U.S. Preventive Services Task Force — found no evidence that taking daily multivitamin and mineral supplements prevents or slows down the progress of cognitive decline or chronic diseases such as heart diseases or cancer.

"The message is simple: Most supplements do not prevent chronic disease or death, their use is not justified and they should be avoided," the physicians wrote in an editorial published along with the studies.

This message is especially aimed at people who have no signs of nutritional deficiency — meaning most supplement users in the United States, the researchers said.

MyAching Kees comment: Who are the "people who have no signs of nutritional deficiency"? It is basically impossible to receive your necessary daily nutrients through today's food supply, therefore practically everyone has a need for supplemental nutrients. It could take years even decades for obvious signs and symptoms of chronic disease associated by nutritional deficiencies to become apparent. Many people will simply accept their reduced health and chronic conditions as just the process of getting old. I am saying don't accept that without a fight and high quality nutritonal supplements are one of your main tools in your arsenal in the fight.

"Study after study comes back negative — yet people continue to take supplements, now at record rates," said Dr. Edgar Miller, one of the five authors of the editorial and a professor of medicine and epidemiology at Johns Hopkins University in Baltimore.

MyAching Kees comment: These studies are flawed. They use people in various states of health and lifestyles, giving them a incomplete mix of low quality supplements often in lows doses. These studeis are also done by the conventional medical community who have a stake in seeing patients with chronic diseaes so they can prescribe various solutions to their ills, often with side effects, and chalking that up to the lesser of two evils.

There may be a psychological component to taking supplements, Miller said. Despite evidence showing supplements hold no benefit for the general population, some people may rationalize they need supplements because their diets lack necessary nutrients, Miller told LiveScience.

MyAching Knees comment: Lets talk about evidence. Me. A 45 years old man, BP constantly around 138/96. Cholesterol at 210. Rising PSA, A1C, and homecystine levels. Knee pain upon climbing stairs to boot. Start taking high quality nutritional supplements in doses considerably above the 70+ year old Recommended Daily Allowance (RDA). Six months later and continuing today (9 years later) my routine blood pressure around 118/84; cholesterol at 151. PSA, A1C and Homocystine continuing to drop. Last blood lab results stated that my chances of developing chronic heart disease are 0.5 on a scale where 3.0 is half the average risk. Not only will I not take prescription medication, but my Doctor say's none is indicated.

The new findings are in line with those of previously published studies that have found no benefits from dietary supplements, including B vitamins and antioxidants, and even suggested possible harms. Results of clinical trials involving tens of thousands of people have shown that beta-carotene, vitamin E and possibly high doses of vitamin A supplements actually increase death rates, the researchers said.

MyAching Knees comment: Again, flawed studies with the "possible harm" scare. If these studies were conducted on a set of people exactly the same with exactly the same lifestyle (cloned people for example) AND gave them all the nutrients, just not cherry picking a few nutrients, and gave them quality supplements in the right doses - then these types of studies may begin to have meaning.

"We believe that the case is closed — supplementing the diet of well-nourished adults with most mineral or vitamin supplements has no clear benefit and might even be harmful," the researchers wrote in their editorial.

The use of multivitamin and mineral supplements among Americans has increased to about 50 percent in the mid-2000s, up from 40 percent in the early 1990s, according to the Centers for Disease Control and Prevention.

For some supplements, such as beta-carotene and vitamin E, studies have found declines in use, following reports of their negative effects on lung cancer and mortality.

MyAching Knees comment: Cancer? My wife had surgery to remove a cancerous turmor in her sinus and frontal lobe. Doctors all recommended she stop taking supplements. She enters into seven weeks of radiation treatment being told that she will lose 30-50 lbs, be have continious nausea and fatigue, head aches, sore skin around head associated with the radiation and some other side effects. She was told to quit taking her supplements, but refused. She never had nausea,...did not lose any weight,...and the Doctors told her that have never had a patient breeze through surgical recovery and radiation treatment like she has.  You would think these Doctors would like to know what she did to be different,.....what she did to keep her health through the cancer treatment. But,...no.  As good as they are in what they do - surgically remove tumors and irradiate the affected site - they don't understand the simple connection between nutrition and health.  

In contrast, sales of multivitamins and other supplements have not been affected by major studies that didn't find benefits, the researchers said. The U.S. supplement industry continues to grow, and reached $28 billion in annual sales in 2010. Similar trends have been reported in the United Kingdom and in other European countries.

The dietary-supplement industry maintains that for many Americans, diet alone may not provide the necessary vitamins they need daily, Miller said.

"The industry tries to create the impression that we are deficient, but randomized trials show that we are not all deficient and we don't benefit from supplements," Miller said, adding that clinical trials include people with varied diets from the general population.

The new review study looked at clinical trials that included a total of 450,000 older adults. All together, the researchers didn't find clear evidence of a beneficial effect of supplements on cancer and heart diseases.

MyAching Knees comment: Look the terms this article is using,....."clinical research,...new studies,...randomized trials",......kind of leaving off the who, what, when and where aren't they?

In another study, researchers looked at the effects of taking a daily combination of nutrients —including vitamins A, C, E, beta-carotene and B vitamins — in 6,000 men ages 65 and older who were followed for 12 years. The cognitive performance and verbal memory of participants who took multivitamin supplements didn't differ from those of participants who took placebo.

In the third study, the researchers examined whether high doses of multivitamins and minerals could prevent heart attacks, strokes and death in 1,700 people who have already had a heart attack. After an average follow-up of five years, the results didn't show a difference between participants who took dietary supplements and those who didn't.

MyAching Knees comment: "no difference between participants who took dietary supplements and those who didn't",......what supplements are they talking about anyway? The low quality food grade off the shelf supplements? Or the pharmaceutical grade supplements containing all the nutrients in the right doses? These un-named physicians can keep their "clinical research,...new studies,...randomized trials",.........we're going to keep doing what we are doing and that is take the best supplements we can find, avoid toxins as much as we can, and live a physical lifestyle which has been possible these last 9 years since my knee pain is gone. We're just going to maintain our healthy lifestyles trying to live long and die short which is the opposite of most Americans.

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Good Foods to Add to Your Diet

Straight from your pantry—up energy, get glowing skin, sleep better and more. Keep clicking to find out what to snack and sip on when your body needs a boost. From a recent Yahoo Health article.

Gazpacho
This chilled soup is a blend of tomatoes and vegetables—including onions and garlic, which have antiviral properties (they attack sickness-causing germs). The produce also boosts your intake of certain vitamins that help strengthen your immune system.

Chamomile Tea
Chamomile helps relax the muscles around your GI tract, and the water in the tea improves digestion to shrink a bloated tummy. For the best relief, look for teas that are all chamomile rather than a blend.

Watermelon
This water-rich fruit transports key nutrients to the brain and keeps you hydrated. (Even mild dehydration can lead to more frequent and severe headaches, according to one study.) A little bit of natural sugar from the fruit will fuel brain cells to increase alertness, too. Snack on a watermelon slice, or cut into cubes and add to a glass of water.

Parsley
Eating parsley may help prevent allergy flare-ups because it contains an antioxidant called quercetin that helps reduce the release of histamines. Fewer circulating histamines means you'll experience fewer symptoms when exposed to allergens. Add it to salads, or mix with olive oil and lemon to make a chicken topping.

Turmeric
Thanks to the anti-inflammatory properties of curcumin—the antioxidant that gives the mild-flavored spice its bold color—turmeric helps ease arthritis pain and swelling, enhance immunity, improve digestion, possibly prevent cancer and may even help reduce your risk of Alzheimer's. Luckily, the spice isn't overpowering, so you can easily add it to any dish. Try shaking ½ tsp into vegetable soup or a stir-fry, or mix it into rice.

MyAchingKnees comment: The joint supplement I take each day, and what I attribute to my pain free knees and back, has a bioavailable curcumin complex. This form of curcumin, combined with Glucosamine, Manganese, Magnesium, Calcium and Vitamin C, make up the supplement I take for my joint health each day.

Extra-Virgin Olive Oil
It's rich in a component called oleocanthal that speeds muscle repair. In fact, research shows that consuming about 3½ Tbsp oil throughout the day is the anti-inflammatory equivalent of approximately 10% of the standard ibuprofen dose. Add some to a post-workout salad or on top of mixed steamed vegetables.

Cheese and Crackers
The crackers pack energizing vitamins B6 and B12 (look for those that list 100% whole grain as the first ingredient), while lowfat cheese has protein. That combo stimulates the production of the feel-good chemical serotonin in your brain, which gives you energy to power through the P.M. Cap snacks at 200 calories (about 1 oz lowfat cheese and 8 crackers).

Cherry Juice
Tart cherries contain melatonin—a sleep-promoting compound that's a rare find in food (other sources include walnuts and bananas). In one study, people who drank this juice daily had better-quality zzz's compared with those who didn't sip. Cherry juice won't knock you out, but it may help you fall asleep easier. Drink it any time of day, or try adding 6 oz to a smoothie.

Pineapple
This tropical fruit contains bromelain, a compound that calms the skin inflammation that happens when you get a bruise. Eat about a cup and a half of pineapple chunks throughout the day and drink water to speed healing.

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Creatine has another Victim

Lyle left a question on the post "Link between Creatine and Chronic Joint Pain?": "Did you notice any improvement since going off creatine? I'm taking Beast Creature creatine and my shoulders have started to hurt so bad it wakes me up at night. I will stop taking it today and I hope I'll get some relief. I did however see positive results in power but I can't take this pain and no sleep. Also noticed joint pains."

By the time you read this Lyle, your joint pain should be gone. I quit taking Creatine years. Again it was years ago, but as I remember it took a week or so to get the Creatine flushed out of my body. It's kind of interesting, but the gimmick supplements are cyclic. They hit the market, gain popularity, fall out of favor, then return to bother a whole new generation of users.

Creatine has some properties to neutralize or otherwise combat build up of lactic acid (waste product) produced from muscle fatigue and weight lifters report that they get a better "pump" using Creatine,.....but at what expense? your joints? No thanks.

If not Creatine, then what? Everyone should be a high quality daily multi-mineral, multi-vitamin supplement because you just cannot get the nutrients you need from today's food supply. And if they have joint pain, the two main optimizers for joint pain relief are Glucosamine and Vitamin C, given no structural damage requiring surgery. I also think the Curcumin can help the efficacy of the Glucosamine and Vitamin C. After four plus decade abusing my body and joints, I attribute the almost total extinction of my knee and back pain to pharmaceutical grade supplements including Glucosamine, Vitamin C and a deritive of Curcumin.

An quality Omega 3 Fatty Acid supplement can also help by reducing the oxidative stress from having a imbalance of Omega 6's to Omega 3's from which often non-specific joint pain is thought to be an effect from.

If you are lifting weights, especially heavy weight, you may want to replace all the exercises that turn your palms away from you, e.g... traditional bench presses and over head presses, and instead try replacement exercises that rotate the palms in, towards each other. This should reduce some of the stress on your shoulder joint.



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Does DMSO Help Combat Joint Pain?

Carl W. sent us an e-mail asking if DMSO was worthwhile to use for joint pain. "Have you used or do you have an opinion on using DMSO directly on the joints? I have knee pain on the sides of my knee and sometimes they just ache. I am somewhat leary of using DMSO because my wife says it is bad. If I decide to use it, where would be the best place to buy DMSO?"

Dimethyl sulfoxide (DMSO) is basically an industrial solvent with the property of penetrating skin and membranes. While DMSO has it's own anti-inflammatory properties it is also sometimes used as a transport mechanism to bring anti- inflammatories into the joint or muscle.

It is very common for Veterinarians and horse owners to mix DMSO with corto-steriods and gel type anti-inflammatories to treat tendon and liagment injuries, as well as provide relief from stiff or injured joints.

I have used DMSO, by itself without another agent, for my elbows when I had pain in the tendon endings in both elbows.  DMSO seemed to take away some of the pain, but rest was the key to resolving the issue.

DMSO works pretty good but the disadvantages include an immediate garlic type taste in your mouth and you may put off friends or your family with the garlic smell.

I have read someplace that DMSO is also toxic to the liver especially when routinely used. Be careful. If you use DMSO routinely then periodic liver function tests would be a good idea.

DMSO can usually be obtained at pet feed stores, especially ones that cater to horses. That is where I bought DMSO in a roll on type applicator. I would advise using rubber gloves if you handle DMSO. If you decide to use it, make sure the application site is clean and free of soap residue as the DMSO will take anything on the surface straight into the tissues.

Remember that using anti-inflammatories, DMSO or anything else, still is only treating the symptoms.


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Nutrients For Faster Weight Loss

From the article Six Nutrients For Faster Weight Loss, by Alisa Bowman and The Editors Of Women's Health

Vitamin D For years scientists have searched for a magical ingredient that would help people shed fat. In 2008, Dr. Shalamar Sibley of the University of Minnesota put 38 obese people on an 11-week diet where they consumed 750 calories less than their estimated daily need. Study participants whose blood levels of D were higher at the study's start lost more weight than participants whose blood levels of D were lower. They actually lost a lot more--70 percent more, to be exact. Based on the results of this study, by fueling your body with the D-rich nutrients it needs to stay out of a fat-storage state and in a fat-burning state, you can speed weight loss by 70 percent! Thousands of studies on vitamin D have been completed over a span of 40 years, and it's become clear that vitamin D is pretty incredible and effective. Still, it's not the only player on this fat-melting team. Turn up your metabolism and melt body fat adding vitamin D and these five fat-melters from The Vitamin D Diet.  

MyAchingKnees comment: While I believe that we need to take much more Vitamin D that the RDA recommends,...I am currently taking between 3,900 and 5,900 mgs each day, it is hardly definitive that Vitamin D works to burn fat. It is widely thought, and believed by me anyway, that Vitamin D is an essential ingredient for bone health and especially proper immune system function. The question needs to be asked, "what other nutrient deficiencies did the obese people with Vitamin D deficiencies also have?"  

Calcium
Calcium is a mineral that works in tandem with D to help you shed fat. Calcium is stored in fat cells, and researchers think that the more calcium a fat cell has, the more fat that cell will release to be burned. Calcium also promotes weight loss by binding to fat in your GI tract, preventing some of it from getting absorbed into your bloodstream.  

Protein
In addition to keeping hunger in check, regular doses of protein help to keep body composition--the amount of fat relative to muscle--in better proportion. Along with calcium and D, protein helps you to preserve muscle mass as you drop pounds. A recent study out of the University of Illinois found that women who consumed protein twice daily lost 3.9 percent more weight than women who consumed less of it on a diet. They not only lost more weight, they also got stronger as they did so, with their thigh muscles alone ending up with 5.8 percent more protein at the end of the diet than before.  

Omega-3 Fatty Acids
Omega-3s enable weight loss by switching on enzymes that trigger fat-burning in cells. They also help to boost mood, which may help reduce emotional eating. And omega 3s might improve leptin signaling in the brain, causing the brain to turn up fat burning and turn down appetite. You almost can't consume D without consuming omega-3 fatty acids, and that's a good thing. Fatty fish like salmon (which are also high in D) are one of the richest sources of this fat. Other foods, such as some nuts and seeds, contain a type of fat that can be converted into omega-3s after ingestion.  

MyAchingKnees comment: I think that all the benefits of Omega 3's are relatively unknown to people. If people have experienced what I have experienced with a quality Omega 3 supplement, they would be breaking down the doors to take it.  

Monounsaturated Fatty Acids (MUFAs)
MUFAs are a type of fat found in olive oil, nuts, seeds, avocados, peanut butter, and chocolate, and they have just one chemical bond (which is why they are called "mono" unsaturated). One Danish study of 26 men and women found that a diet that included 20 percent of its calories from MUFAs improved 24-hour calorie burning by 0.1 percent and fat burning by 0.04 percent after 6 months. Other research shows that MUFAs zero in on belly fat. Specific foods that are high in MUFAs--especially peanuts, tree nuts, and olive oil--have been shown to keep blood sugar steady and reduce appetite, too.  

Conjugated Linoleic Acid (CLA)
CLAs are potent fat burners that are found, along with D and calcium, in dairy products. They are fatty acids that are created when bacteria ferments the food in the first part of the stomach of cows, sheep, and other ruminant animals. The CLA that is created through fermentation then makes its way into the meat and milk of these animals. When we consume these foods, the CLA helps blood glucose enter body cells, so CLA can be burned for energy and not stored as fat. CLA also helps to promote fat burning, especially in muscles, where the bulk of our calorie burning takes place.  

The whole fat-melting picture Now before you start superdosing yourself with all of these fat melters and waiting for the fat to magically melt away, let's be clear: D and other fat melters facilitate weight loss, but they are not magic pills. If you just took a bunch of supplements, you might see some effect--for instance, by swapping some fat for muscle. But to see serious weight loss, you'll need to combine these fat melters with portion control.

MyAchingKnees comment: While I like all the efforts to bring sound nutritional research to people, the danger of articles listing single ingredients as some people will buy and consume these single ingredients while missing others.  I believe that we need a wide range of nutrients in scientifically determined ratios so they can work syngergistically with each other to provide our body's immune system with the complete package.    

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Harold's Knee Pain

I received another e-mail from Harold, a 50 year carpenter-home repair specialist who I have been talking to about his bad knees and his health in general. Harold said ”I wanted to tell you that after two months of adding the Omega 3’s I feel better than ever. No doubt the Glucosamine helped greatly as my pain going downstairs is gone, but somehow I think the Omega 3’s is helping my knees too. I haven't got my cholesterol level yet, but will let you know. Thanks”

When I first started talking to Harold I suggested trying pharmaceutical grade Glucosamine that is optimized with Vitamin C and a highly bioavailable complex from Curcumin, before he gave in and tried a prescription drug or pain killer. He tried it for two months and found significant pain relief. 

Back and forth with Harold uncovered that he was an unabashed red meat eater,...almost every day.  I told Harold that he may want to add a Omega 3 supplement and try to reduce the large amount of Omega 6's he was getting in his diet, which he told me also consisted of alot of eggs and nuts.  He did not try an Omega 3 supplement at first until I mentioned that a quality Omega 3 supplement shows promise in clinical trials in reducing cholesterol levels and Harold had a cholesterol level of 240.     

Red meat, walnuts, cashews, eggs, vegetable oil and almonds are high in Omega 6 Fatty Acids which combined with our low intake of Omega 3 foods (normal in the Western diet) will increase our Omega 6 to 3 ratios well past the recommended 2:1 ratio to sometimes as high as 40:1.

This imbalance of Omega 6 to 3 Fatty Acids is thought to increase oxidative stress and therefore free radical damage and resulting in inflammation which of course can affect the body anywhere and can as joint pain and a host of other symptoms.  

So even though Harold tried the Omega 3 supplement primarily for his cholesterol, he found out that it seems to also be helping with his knee pain which was his primary concern. 

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Good Osteoporosis Article

A very good article on Osteoporosis from Real Age.  10 Facts About Osteoporosis and Bone Health Learn about common causes and risk factors for osteoporosis.

Throughout your life, you constantly lose old bone and form new bone. As a teenager and young adult, your body made more bone than you lost. But with age, bone production drops off and bone loss increases, putting you at risk for osteoporosis (porous bone, which fractures easily). According to the National Osteoporosis Foundation (NOF), roughly 10 million Americans have osteoporosis and 34 million have osteopenia (low bone mass). But osteoporosis and related fractures don't have to be inevitable. Here are 10 things you need to know to lower your risk.

A broken bone might mean you already have osteoporosis. A simple fall that results in a fracture is the most telling sign that you may have osteoporosis, says Connie Weaver, PhD, chairman of the department of nutrition science at Purdue University and a calcium researcher. "Many times, people just assume the fracture is due to the trauma and don't investigate if they need to be treated for osteoporosis," Weaver says. But it's possible that the fractured bone was already in a weakened condition due to osteoporosis before the fall. People who break a bone and have other risk factors for osteoporosis -- such as a small build or a family history of fracture and low body weight -- should be especially vigilant, she says.

Having diabetes can raise your risk for osteoporosis. People who have type 1 diabetes or type 2 diabetes are prone to weaker bones. "The quality of the bone they make isn't good," says Diane Schneider, MD, a geriatrician and the author of The Complete Book of Bone Health. "In people with type 1 diabetes, there is more bone breakdown, and in people with type 2 diabetes, the bones are more fragile." Medications for type 2 diabetes can also cause bones to be weaker. Even extra body weight doesn't help. "We're finding a growing connection between bone and fat," Schneider says. "Being overweight is not as protective as we once thought it was."

Being thin increases your chances for osteoporosis. Having a small frame and a slight build means you have bones that are less dense, making them more vulnerable to osteoporosis and fracture. Some studies show you may be especially prone to developing osteoporosis if you weigh 127 pounds or less, Schneider says. Since there isn't much you can do about the way you're built, women who are small-boned need to take charge of osteoporosis risk factors that they can control. "You have to pay special attention to what I call the ABCDs of bone health," Schneider says. "Activity, balance -- because you need core strength to prevent falls regardless of bone density -- calcium, and vitamin D."

Not getting enough calcium puts your bones at risk. Calcium is a mineral essential to bone strength, but a recent study showed that many Americans may not be getting enough of it in their diets. Before you reach for a bottle of supplements, new research suggests taking calcium supplements may raise your risk of heart attack and kidney stones. The fact remains that calcium is a necessary part of our diets. According to the Institute of Medicine, women need 1,000 mg of calcium each day up to age 50, and 1,200 mg of calcium a day after age 50. Schneider recommends getting the bulk of your calcium from food -- milk, yogurt, broccoli, turnip greens, and calcium-fortified foods -- and taking less than the recommended dose of calcium supplements.

A lack of vitamin D raises your risk for osteoporosis. Vitamin D is essential for bone health because it helps your body absorb calcium. Spending just 20 minutes a day in the sunshine -- without sunscreen -- during the summer months provides enough vitamin D to last you through the year, says Dana Simpler, MD, a physician in private practice in Baltimore, MD. "People with dark complexions may need up to an hour," she says. You can also get vitamin D from supplements and foods such as dark leafy greens, and vitamin-D fortified orange juice and soy milk. According to the Institute of Medicine, most people need 600 IUs of vitamin D a day. People aged 71 and over require 800 IUs of vitamin D daily, possibly more, depending on their health.

Some medications can hurt your bones. Certain medications -- among them antidepressants, corticosteroids and proton pump inhibitors -- can put your bones at greater risk for osteoporosis. Anti-seizure medications, certain cancer treatments, and diabetes drugs may also cause bone loss. In most cases, the risk of osteoporosis goes up the longer you take these meds and the higher the dose. Before going on any medication, ask your doctor about the impact on your bones. If you must take one of these drugs, work with your doctor to take the lowest dose possible, and discuss ways to lower your risk of osteoporosis.

After menopause, your risk for osteoporosis goes up. For women, menopause causes a steep drop in estrogen, a hormone essential for strong bones. The earlier you go into menopause, the higher your risk of osteoporosis. A recent Swedish study found that women who entered menopause before the age of 47 were nearly twice as likely to have osteoporosis later in life as those who entered menopause when they were older. "Women lose the most bone in the first three to five years of menopause," Weaver says. "They can lose as much bone as they gain during puberty." Menopause, says Weaver, is an important period to make lifestyle choices that protect against bone loss, namely with exercise and diet.

A bone density test can detect bone loss. Bone density is commonly measured with dual-energy x-ray absorptiometry (DXA), also known as a bone density test. This simple, painless test gauges bone strength by comparing your bone mass to those of young adults of the same gender at peak bone mass, using a T-score. A T-score of -2.5 or lower, means you have osteoporosis. A score between -1.0 and -2.5 means you have osteopenia, low bone mass. A T-score of -1.0 or higher means your bones are normal. "Women usually don't need a DXA scan until they're 65 and men until age 70," says Schneider. Talk to your doctor about when to get screened and about follow-up tests. The answer will depend on your age, osteoporosis risk factors, and previous bone density test results.

Being physically active protects you against osteoporosis. Weight-bearing exercises -- the kind that force your body to work against gravity, such as walking, running, dancing, and tennis -- are the best for keeping bones healthy. The key, Schneider says, is to simply be active. "It doesn't have to be exercise in the gym," she says. "You simply want to spend more time on your feet and move. You want to spend less time sitting."

Not everyone with osteoporosis needs medication. In recent years, some drugs used to treat osteoporosis have come under fire for potentially increasing the risk for breakage of the femur bone, esophageal cancer, and the death of bone tissue in the jaw. In reality, only women at high risk for a fracture need treatment, says Ruth Freeman, MD, a professor of obstetrics-gynecology at Montefiore Medical Center in the Bronx. "I always recommend lifestyle changes first," Freeman says. Women who have osteoporosis and other risk factors such as rheumatoid arthritis, low body weight, and a family history of fractures for instance, may want to take osteoporosis drugs. But women who have no other risk factors might consider opting out. Talk to your doctor about your best option.

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Hungry for Change - Change we can all use

Hungry for Change - The Movie, is a A Documentary Film About Creating Lasting Weight Loss, Abundant Energy and Vibrant Health. Featuring many nutrition experts such as Dr Alejandro Junger, Dr Christiane Northrup, David Wolfe, Daniel Vitalis and Dr Joseph Mercola.

More on this movie can be seen and many media product ordered at the Hungry For Change website.




From my perspective poor nutrition is a major cause of all sorts of degenerative disease including the joint and back pain that brought me into what is a now a life long quest to ensure I get the nutrients my body needs to fight off, as best I can, the on-set of these debilitating diseases. 

Watch this trailer and see if it doesn't get you to order the movie.





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Warning Signs of Arthritis

I have many friends, co-workers and even some clients who have told me they have Arthritis. I say 'how do you know?' and they usually respond "because I have pain in my joints." How do you explain Arthritis over the phone or a conversation in a crowded hallway? People invariably ask me if I know what drugs best serve to minimize Arthritis symptoms, especially the pain. I always tell them that for me personally, prescription meds are my last option (if even then) and that they need to see a physician if they are in pain, but at least now I have a really good Arthritis article, recenty posted on the Yahoo Health net, written by Paula Spence Scott, that does a good job explaining Arthritis. While I'll continue talking to people about Healthy Lifestyle choices (choosing low glycemic foods, avoiding toxins in a toxic world, taking quality nutritional supplements and living a physical lifestyle/exercise), now I can also send them this article. 7 Warning Signs of Arthritis, by Paula Spencer Scott Think arthritis is just for the old? Half of those who get it are under age 65. One in five adults -- 50 million Americans -- has been diagnosed with arthritis. Most wait to see a doctor until pain interferes with daily life -- but pain isn't the only sign of trouble. "Early is better with arthritis diagnosis," says Arthritis Foundation Vice President Patience White, a professor of medicine and pediatrics at the George Washington University School of Medicine and Health Sciences in Washington, D.C. Treating the autoimmune disease rheumatoid arthritis (RA) within the first months of onset, for example, can minimize joint deformities and even put the disease into remission, thanks to the latest treatments. With osteoarthritis (OA), a degenerative joint disease that's the most common kind of arthritis, the sooner you start behavioral changes, the better you may be able to manage pain and preserve mobility, White says. Here's what to watch for. Morning Stiffness. Look for: Waking up and being unable to move about easily for half an hour or longer. Everybody has some morning stiffness, but normally it fades as you stretch and start moving. "With rheumatoid arthritis, it can take 30 minutes or more to loosen up -- sometimes hours, or even all day," says Chaim Putterman, chief of rheumatology at the Albert Einstein College of Medicine and Montefiore Medical Center in New York City. "People affected say they feel encased, like prisoners, and the feeing of being unable to move can be even more burdensome than the actual pain." Why pay attention: Stiffness after inactivity is a hallmark symptom of rheumatoid arthritis. It can recur later in the day when you've been sitting still for awhile -- after watching a movie, for example. With osteoarthritis, the more you use your affected joints, the worse they tend to feel; with rheumatoid arthritis, the more you move, the better it feels, Putterman says. Pain when climbing stairs. Look for: Your knee joint locking or sending stabs of pain when you bend it, as when going up or down stairs. Added red flag: Knee pain if you're overweight. "Every extra pound you gain feels like four pounds across your knees," White says. Excess weight raises your risk of developing arthritis, which some 60 percent of obese people develop. Related types of painful physical function include limping, being unable to extend your elbow, changes in how steadily you can stand or walk, and trouble standing on tiptoe. Why pay attention: The knee is the largest joint in the body and the second-most common site for osteoarthritis, according to White. (A bow-legged "cowboy" walk can result from osteoarthritic knees.) Other key targets: the hips, the back, the ankles, the thumbs, and the hands. "People really don't go to the doctor until they can't do what they want to do -- lift a baby, walk a block, get out of bed easily -- and pain is the number-one reason why," White says. Caregivers should beware of a debilitating cycle in loved ones with arthritis, Putterman says. If activity is painful, you avoid it, you stay inside more, you sit home and eat, you gain weight, which makes you even less able to get out -- and before you know it, you're on a path to losing independence. Fatigue, Flu Like Symptoms. Look for: Chronic tiredness, loss of appetite, weight loss, anemia, and/or fever that persists for weeks (longer than a bout of flu). Some combination of these symptoms usually appears, along with stiffness and pain. You might even notice changes in nonjoint tissue, such as eyes that feel dry and sore and may be red. These symptoms can come on gradually or suddenly. Why pay attention: Having these mild, flu-like, across-the-body symptoms, along with stiffness and pain, points to rheumatoid arthritis. RA is a disorder of systemic inflammation, meaning the entire body is affected (as opposed to the problem being isolated in a particular joint). "You shouldn't just take two Tylenol and sleep the discomfort off," Putterman says. These symptoms warrant a physical exam soon. Sudden, Excruciating Pain in Big Toe. Look for: A joint that suddenly hurts like crazy -- many sufferers give it a "ten" on a pain scale of one to ten, likening the pain to kidney stones, White says. The joint is likely also red, hot to the touch, and tender. Although this pattern can happen to other joints, the big toe is the most common site. Usually only one joint is affected at a time. While the vast majority of cases have a sudden onset, some people notice a joint becoming hot, red, and tender, but the pain is bearable. It clears, then recurs. Some people can connect the onset of pain to eating a lot of protein or drinking more alcohol than usual. Why pay attention: Sudden, excruciating pain, especially in the large toe, is likely an attack of gout, the second-most common form of arthritis and the most common type of inflammatory arthritis. Gout occurs when uric acid, a natural waste product that circulates in the blood, builds up in body tissue as needle-shaped crystals. This happens either because the body produces too much uric acid or doesn't dispose of it well through the urine. Men in their 40s and 50s are affected most by gout, though by the 60s, it affects both genders equally. Left unmanaged, attacks of gout can strike more often. Odd Looking Bumps on Fingers. Look for: Bony spurs (small enlargements) on the joint of fingers. One may appear on the last joint, where it's known as a Heberden's node, or on the middle joint, where it's called a Bouchard's node. Sometimes the knobby bump appears at the base of the thumb (though this bump wasn't named after the doctor who studied it). The joint is probably also stiff to move, although not necessarily painful. To the touch, the bump feels more like a bone than like a sponge. Some toes can also be affected. Why pay attention: Doctors use this visual information to help diagnose arthritis, along with the rest of physical exam, a history, and, sometimes, X-rays and lab tests. Heberden's nodes and Bouchard's nodes, seen in osteoarthritis, tend to run in families, especially through women, White says. Farmers and others who engage in a lot of manual labor are especially prone to OA of the lower extremities. Pain That Interferes with Sleep. Look for: Being unable to fall asleep because you're so focused on joint pain, or being awakened in the middle of the night by joint pain. Some sufferers begin to avoid family and other activities they enjoy because they feel ground down by chronic pain; the very prospect of visiting grandchildren or going to a social outing feels overwhelming. Why pay attention: Osteoarthritis pain is caused by eroding cartilage, which eventually causes bone to rub against bone -- and yes, it can really hurt. Everyone has a different threshold for pain. But pain that interferes with your ability to enjoy the most basic, restful activities of life like sleep or enjoying your family? That's a different animal. "It shows that what you've been doing before is not adequate and that the pain should be taken care of," Putterman says. What's more, when chronic pain saps your joie de vivre, depression can evolve. Achy, Hard to Use Hands. Look for: Trouble managing fine-motor skills: buttoning a shirt, tying shoelaces, using a fork and knife, turning a key in a lock, grasping a doorknob, snapping fingers. Affected joints can be redder than surrounding skin, warm to the touch, and tender. Why pay attention: "Trouble with these activities of daily living all suggest something worrisome is going on," Putterman says. Many different joints in the hands and wrists tend to be involved with rheumatoid arthritis, making these hand and finger tasks so frustrating. Rheumatoid arthritis is also a symmetrical disease, meaning both sides of the body (and hands as well as feet) tend to be affected simultaneously. (In osteoarthritis, the joints affected usually aren't symmetrical.) Notice which part of the hand is affected. Rheumatoid arthritis tends to afflict the knuckles and the next joint up, White says. In osteoarthritis, the top joints and the base of the thumb are more affected, and not necessarily all of the digits at once. For Information on the Products I recommend, click here, to contact me.

Exercise for Better Knees?

Richard wrote and asked if machine weight exercises can help his aching knees. "Dear Myachingknees, a friend of mine who is an avid gym rat told me that I could help ease the pain in my knees by doing several sets of knee extensions and hamstring contractions on a weight machine, using light weight an 16-20 repetitions per set. What is your experience with weight training to reduce knee pain?"

Richard, I believe weight training and other forms of exercise can help strengthen the muscles supporting and involved in the extension and contraction of joints. Exercise, be it weight training, swimming, biking or a hundred other forms can also aggravate your aching joints depending upon existing structural damage, health of the joints and their supporting cartilage and ligaments. I would first find out why your knees are hurting. Is it from an old or newer injury? Age, past use and stress placed on your knees and other joints can bring about general pain and arthritis or arthritis type symptoms.

If your body isn't getting the nutrients for cellular repair and health then I would tend to think that even the most benign form of exercise, walking, may increase your knee pain. It is a shame that people my age, mid 50's, and older think that knee and other joint pain, and eventual immobility, is inevitable. I am just a believer in maximizing the benefits of nutrition,….eating right and taking the best supplements, to ensure your cells and therefore your joints obtain the nutrients necessary for optimal joint health.

In any event, begin new exercise gradually, building your work load slowly and be aware that pain tells you something is wrong.

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Best Foods for the Winter

This is from an article titled "The 6 Best Foods for Winter" by David Zinczenko with Matt Goulding on Yahoo! Health

It’s the first snow of the season, and it’s so heavy and wet that it clogs your snowblower. You have two choices. Option 1: Shove your arm between the augers and remove the blockage. The downside: You’ll lose your arm in the process, and having it reattached will probably bankrupt you. Option 2: Turn off the machine, grab a broom stick, and chip at the blockage until it crumbles.

You might be thinking, “What kind of lunatic would choose option 1?” Well, lunatics like the American people. The U.S. spends more than $2 trillion on health care each year, with much of that cash going toward the treatment of obesity-related complications like heart disease and diabetes. We’re fixing our health problems retroactively, with medication and surgery, even though we could prevent most of them by making smarter choices about what we eat.

There’s no better time to put this notion to the test than the winter months. Winter is not necessarily conducive to good health; the season conjures up images of calorie-loaded comfort foods, fireside naps, and runny noses. Read on for six everyday foods that will keep you healthy and strong from December to March and beyond, compliments of the all-new Eat This, Not That! Supermarket Survival Guide, which includes thousands of smart swaps that can help you shave 20 pounds or more in just 6 weeks.

Best Winter Food #1: Oatmeal

What it does: Helps you avoid the winter blues

Why it works: Sunlight signals your body to produce the feel-good hormone serotonin, so winter’s short, dark days may leave you in a less-than-cheery mood. If the doldrums persist, you may even find yourself suffering a serious form of depression known as Seasonal Affective Disorder (SAD). But don’t let Jack Frost get you down: Whole grain carbs like oatmeal can give your winter mood a much-needed boost. In a MIT study, researchers found that eating plenty of carbohydrates keeps serotonin levels up and can even prevent cravings for sweets. Refined carbs like doughnuts and white bread can be tempting winter comforts, but these foods will cause your blood sugar to quickly spike then plummet, leaving you in worse spirits than you were before. To stay happy and healthy, opt for whole grains instead.

Best Winter Food #2: Walnuts

What it does: Keeps your skin from drying out

Why it works: The winter months bring drier air (blame frigid winds and indoor heating), which can suck the moisture out of your skin, leaving it dull, tight, and itchy. Applying moisturizer can help, but the omega-3 fatty acids found in foods like walnuts will combat your dry-skin problem from the inside. Omega-3s help maintain healthy cell membranes, including those found in your skin. When your skin cells are strong they are better able to retain moisture, helping your skin avoid a reptilian fate.

MyAchingKnees tip: Try Walnuts in Steel Cut Oats. You can sweeten with lite Brown Sugar or Honey.

Best Winter Food #3: Garlic

What it does: Wards off cold and flu viruses (and vampires)

Why it works: British researchers recently discovered that garlic may prevent you from getting sick. In the 12-week study of 164 healthy adults, the group of participants that received a garlic supplement reported only 24 colds, while the group that received a placebo reported 64 colds. One explanation is a chemical in garlic called allicin, which may stimulate the production of infection-fighting white blood cells. Whatever the reason, adding garlic to your meals may help you stay above the weather. Just don’t eat too much—you want to keep disease at bay, not your friends and family.

MyAchingKnees tip: Garlic is a natural fly and mosquito repellent as well.

Best Winter Food #4: Winter squash

What it does: Prevents weight gain

Why it works: A 2006 Bastyr University study found that participants who routinely ate more fiber than the national average of about 14 grams per day were less likely to be overweight than those who consumed less than 14 grams. Fiber-rich foods, like squash, contain relatively low calories, and they’re digested more slowly, keeping you full long after you eat them—an important defense against the season of overindulgence otherwise known as winter. With about 9 grams of fiber per one-cup serving, eating winter squash (like acorn and butternut varieties) is a great way to load up on fiber and prevent post-holiday eaters remorse. Winter squash is also loaded with carotenes, which have been shown to reduce the risk of a variety of diseases from cancer to heart disease. Most winter squash is available year-round, but its peak season is early fall through late winter.

MyAchingKnees tip: A great way to cook squash is to slice it up, lightly coat in virgin olive oil, toss with your favorite seasoning mix, then cook on the grill in a deep dish pan.

Best Winter Food #5: Chicken Sandwich

What it does: Keeps your energy up

Why it works: Darkness signals your body to produce melatonin, the hormone responsible for making you sleepy, so the shorter days that come along with winter can cause you to feel like hitting the sack instead of the gym. But eating complex carbohydrates—most abundant in whole grains, starchy vegetables, and legumes—along with some protein can help you stay awake and energized. This combination, found in foods like a chicken sandwich on wheat bread, boosts energy in two ways: Your body digests the complex carbs slowly, keeping your blood sugar stable, and the protein helps you stay fuller, longer.

MyAchingKnees tip: Not a big Chicken fan, but I recently found thing chicken breasts at my grocery store. Easy and quick to grill and make a sandwich of. A Chipotle glaze adds a great deal of flavor. You can cut up the chicken and use in a salad as well.

Best Winter Food #6: Chicken Soup

What it does: Helps you breathe easy

Why it works: Chicken soup has long been touted at the best home remedy for cold and flu season, and it really can help. Hot liquids temporarily clear your sinuses, and a University of Nebraska study found that chicken soup may even reduce inflammation in your nose and throat. Plus, most chicken soups are low in calories and saturated fat, and high in fiber. For the healthiest version, try making the soup yourself with plenty of veggies and whole wheat noodles. If homemade isn’t an option, try Campbell ’s Healthy request Condensed Chicken Noodle soup, which has only 60 calories per cup. And remember, chicken soup may keep the doctor away, but some chicken-based meals could send you straight into the waiting room.

MyAchingKnees comment: I really like this article since it starts off warning us about that "The U.S. spends more than $2 trillion on health care each year, with much of that cash going toward the treatment of obesity-related complications like heart disease and diabetes". Obesity and heart related problems are symptoms of poor nutrition. Other indicators that the resulting inflammation is causing other problems for you too, are joint pain, lethargy, high cholesterol, back pain and a host of other problems.

Eat Better and Change your Life.


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Do We Need More Fat?

I read this article on Yahoo! HealthyLiving. I have previous written several posts on the benefits of an Omega 3 Essential Fatty Acid Supplement. Read this article then my comments at the bottom.

When you hear the word "omega," you probably think, "healthy!" However, just as we've been learning over the past few years that all fats are not created equal, turns out, neither are all omegas. William D. Lassek, M.D., a public health doctor and the co-author of Why Women Need Fat, says there are two types of polyunsaturated fats that are essential to your health and must come from your diet: omega-6 and omega-3.

"Both types are required by our bodies and both are found in large amounts in our brains," explains Lassek. "Omega-3 polyunsaturated fats are unquestionably beneficial, because they reduce both weight and inflammation and are very critical to healthy brain function," he says.

However, while our bodies do require some omega-6, Lassek says the excessive amount in the average American's diet has been shown to increase appetite and weight, and also promote inflammation in your body tissues. "Our extraordinarily heavy dose of omega-6 is not good for us," he says, noting that inflammation plays a critical role in coronary disease.

What is it about the modern diet that's leading you to eat too much omega-6? Like omega-3, omega-6 fats occur naturally in small amounts in plants and in the meat of animals that eat plants, while nuts and seeds tend to have more omega-3. "In the diet of our Stone Age ancestors, there was probably more omega-3 than omega-6," says Lassek. "The problem for us today is that there is more than 20 times as much omega-6 as omega-3 in the American diet."

The culprit? Industrially processed vegetable oils, like corn and soybean oils, which according to Lassek, are added to most prepared foods. Marjorie Nolan, RD, national spokeswoman for the Academy of Nutrition & Dietetics, agrees that the average American is consuming excessive amounts of omega-6. "A problem arises when the balance of omega-6 to omega-3 fatty acids is off," she says. "Omega-6 is easily found in the standard American diet, while omega-3 is not."

According to Nolan, your body needs a ratio of 1:1 omega-6 to omega-3, yet she says the typical American consumes at least 15 times as much omega-6 as omega-3.

Yikes! So what should you be eating so you're getting enough omega-3 and not consuming an excess of omega-6? According to Lassek, your best bets are wild-caught seafood (which has lower amounts of mercury than farm-raised); eggs from chickens fed diets enriched in omega-3; and meat from grass-fed animals (corn-fed supermarket meats are high in omega-6). Other good sources include flaxseed, canola and walnut oils, as well as dairy products from grass-fed cows.

And step away -- far, far away -- from that package of chips, especially if you're trying to lose weight. According to Lassek, who's a big fan of the Mediterranean-style diet, "Cutting way down on prepared foods and increasing foods rich in healthy and slimming omega-3 fats should help most women to gradually return to more natural weights."

MyAchingKnees comments:

The sources I use articulate an Omega 6 to Omega 3 ratios of 2:1, while the average western diet has a ratio of 20:1 to 40:1. This imbalance can affect prostaglandins produced within the body which are like chemical messengers between the cells. When these prostaglandins are out of balance inflammation can occur increasing our susceptibility to degenerative diseases. Because our western diets are high in Omega 6 Fatty Acids and we consume relatively little Omega 3 Fatty Acids, westerners have a tendency to have a higher imbalanced ratios of Omega 6 to 3.

While I agree with the gist of the article to eat better and consume more foods with natural Omega 3, this just isn't possible for most people hence the need for supplementation of Omega 3's through nutritional supplements. However, with the supplementation of Omega 3 Fatty Acids the need to consume the highest quality product is doubly important as Omega 3 Fatty Acid supplements usually come in the form of fish oil and fish oil is thought to be the highest contaminated supplement with PCB's, mercury and other contaminants being found at a higher percentage than the toxins and impurities normally associated with food grade, off the shelf supplements.

There has been dramatic increases in the behavior of ADD/ADHD children when placed on Omega 3's; adults will sometimes feel a better cognitive function when taking high quality Omega 3's; joint health can be enhanced with Omega 3, not because they provide nutrients to the joint but because they decrease the Omega 6 to Omega 3 ratio and therefore inflammation which can results in many conditions including joint, particularly knee pain; lastly, Omega 3 can help lower cholesterol levels and be a good choice for people concerned about cardio-vascular and heart health.

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Do Orthotics and New Shoes Help Reduce Joint Pain?

I had a discussion the other day with an law enforcement professional in his late 30's, we'll call him Pedro, who is also an avid runner. He is experiencing arch, ankle and knee pain and someone directed him him to me to discuss what he may be able to do for it. And as it turns out, he is not interested in taking supplements and to his credit he does not even take pain killers or anti-inflammatory drugs, which in his profession, and even with the general population, is rare.

This guy runs sometimes five times a week, 3 to 8 miles at a time. Not a skinny guy, there is much pounding on the pavement that is absorbed in his feet, ankles and knees.....even his hips and back, but those are not hurting him yet.

He did see a Doctor who advised him on getting some cushioning orthotics and recommended ice and Motrin after each run.

My advice to Pedro was:

Find a foot specialist, better if they work in the smaller niche of sports related foot injury. I have had good experiences with orthotics, not just for running but for daily use;

Contacting Road Runner Sports about their diagnostic work on running shoes that could result in a good recommendation for running shoes based on the client sending their used shoes in for an evaluation. Buy two pair of the same shoes and rotate them for each run to give their soles enough time to decompress,...sometimes that takes up to 48 hours.

Reduce the running, in frequency and even maybe distance. Use speed work or fartleks to make up the different in aerobic workload. Rest and reduction in work load can stave off chronic injuries.

I also believe that fixing the problems with his feet will also help the ankles and knees, but probably not to the point where the pain is diminished to discomfort. Any time you have actual pain, then something is wrong and a trip to the Doctor is in order. Just keep in mind that Doctors tend to treat using medications and that is usually treating the symptoms and not the pain. And lastly I told Pedro that he really needs to consider a high quality Glucosamine to see if this nutrient will help the type of knee pain he has. It would be a cheap and non-invasive way to determine if his knee pain problem was a nutrient deficiency issue rather than a structural problem.

All in all, the solution for most problems is one single thing,...it's usually a combination of small changes.


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