Running doesn’t cause knee arthritis, not running does

From hindustantimes.com

Last week a vibrant gentleman walked in to my consultation room and said in all earnestness, ‘I’m only 60. I should be able to do all the physical activities I like doing.’ An attitude like that is more than half the solution to whatever aches and pains he came to consult me for. It made my day because in the Indian context this number is considered as the retirement age, not from work alone but from life too.

This reminded me of Christine Pemberton, an avid trekker, who picked up running at the age of 60. She had first consulted me a decade ago for her ‘bad knees,’ and had already got two arthroscopies done. She admits, ‘when I came to consult with you, back in 2009, it was to make sure my knees would be strong enough to let me continue trekking, running came much later.’
She was told by her orthopaedic surgeon if she were to stay as active as she was with her trekking, she would soon need knee replacements. I remember clearly that I told her that she would be able to trek and even run but that she would never be able to run full marathons. For once, I am so happy to have been proved wrong.

When Christine turned 60, she joined my ‘couch to 6 kms’ programme and soon started to run. Her enthusiasm was met with criticism about running at “your age,” and Christine stated that was difficult to handle. “Was I making a fool of myself, starting to run at 60? Running my first full marathon at 62? Was I really an old fool? She found this worry to be the most difficult aspect to handle and address…much more than the physical act of running. But Christine persisted and dispelled all self-doubt.

She adds, ‘I discovered that running was something that brought me great joy, brought me vastly improved health, allowed me to test my own limits, both physically and mentally, in a way I never thought possible. I am physically fitter than before, and things like coughs, colds and headaches are a thing of the past. I’ve hardly had a twinge from my knees ever since.’
As for other important benefits of being active, Christine says, ‘Running has totally changed my way of life, and my approach to life. It has just about killed my social life dead in the water, since late night Delhi partying does not mesh with 6 am training sessions! But I wouldn’t have it any other way.’

Once again, let me dispel some myths about running and knee pains. Contrary to what people think, it’s not running that causes the bad knee pains, but running with poor form. Unfortunately when you pick up running in 30s and beyond, you are trying too hard as you’ve forgotten how to move naturally, the way you did as a child. There is no rocket science to it. You need to slow down and work on your strength training. Be patient as you’ve taken decades to master the art of moving inefficiently and unnaturally. It’ll all soon come together.

Christine runs 5 to 6 times a week, and always travels with her running gear which helps her explore the new city through the lens of a runner. To improve her running ability further, she plans on focusing on overall fitness: Yoga, Pilates, and strength training. It is this determination and focus that has made her run 8 marathons, and she now has her sights on training for an ultra marathon.

It was a couch to 6K programme that inspired and enabled Christine to become a marathoner. I am now starting a 101 days C11 (Couch to 11 kms) from May 11th, as a countdown to the 10th edition of La Ultra-The High. For those of you who still dream to run, here is your chance to make it happen.

https://www.hindustantimes.com/other-sports/running-doesn-t-cause-knee-arthritis-not-running-does/story-apc3t2uXIpjlCYEY7YkZOK.html

9 Ways to Boost Your Immune System

From health.usnews.com

Take these simple steps to build up your body’s ability to fight off illness.

Take care of yourself – and your immune system will take care of you.

Perhaps you’re nursing a cold now – loading up on vitamin C and zinc, maybe even sipping some warm chicken noodle soup. Taking time to recover is important to help your immune system do its work, says H. James Wedner, chief of the division of allergy and immunology at Washington University and Barnes-Jewish Hospital in St. Louis. In addition, if you find yourself frequently fighting illnesses, experts say it's worth talking to a health provider who can determine if an underlying medical cause, including an immunodeficiency, is to blame. But you don't have to wait until you're sick to boost your immune system. Here’s what you can do preventively to optimize your body’s defence against infection and illness.

Live well.

If you’re looking for a magic bullet to boost your body’s ability to fight off bugs, you might be disappointed. But if you want added motivation to improve your overall well-being, look no further: “Healthy immune systems live in healthy bodies,” Wedner says. So think big picture – from eating right and staying active to getting enough sleep. “It’s important to recognize the things that are most supportive of a good immune system are a healthy lifestyle,” says Dr. Fatima Cody Stanford, an obesity medicine physician at Massachusetts General Hospital and instructor of medicine and paediatrics at Harvard Medical School in Boston.

Don’t rely on yogurt alone.

As much research has turned to the helpful, “good” bacteria in our gut, experts recommend consuming probiotics – live microorganisms that may help fight off illnesses. Among the best sources for probiotics are fermented foods, such as yogurt and kefir. But if the rest of your diet is Twinkies and Oreos, or otherwise unbalanced, eating yogurt isn’t going to bail you out, says Lisa Dierks, a wellness dietitian at the Mayo Clinic Healthy Living Program in Rochester, Minnesota. Ensure your diet is well-rounded: Devote half your plate to fruits and vegetables, and have a lean protein and whole grains as well. Eating foods high in antioxidants like berries can also help give your immune system a boost, as can meeting recommended levels of vitamin D.

Imbibe responsibly.

Drinking in moderation is OK. But consuming alcohol in excess can lead to the deterioration of your immune system, Stanford says. There’s evidence from both human and animal research that overconsumption of alcohol decreases immune reactivity, reducing the body’s ability to fight infection, Wedner says. The 2015 Dietary Guidelines for Americans advise women who choose to drink have no more than one a day; men should consume no more than two drinks a day.

Get your shots.

Immunizations are an important way to boost immunity, Wedner reminds. In addition to making sure children get recommended vaccinations, he suggests adults get an annual flu shot as well. Experts say parents should get questions about vaccines answered by health providers to separate myth from fact. The Centres for Disease Control and Prevention also provides information on vaccinations, from those that are recommended to circumstances when a person should not get a particular vaccine, such as if he or she has previously had a severe allergic reaction to that particular vaccine.

Fit in your recommended activity.

Current guidelines advise Americans do at least 150 minutes of moderate-intensity activity, like brisk walking, a week. Research shows the immune system benefits from engaging in regular physical activity, says Dr. Edward Laskowski, co-director of Mayo Clinic Sports Medicine and a specialist in physical medicine and rehabilitation based in Rochester, Minnesota. Exercise boosts the production of microphages, cells that attack bacteria that can trigger some of the upper respiratory tract infections we get, he says. And physical activity increases the circulation of many cells in our body that help fend off viruses and harmful bacteria. Just know your body’s limits, and allow adequate time for recovery between workouts to ensure you’re receiving the maximum boost from exercise.

Stop lighting up.

In case you need one more reason not to light up – or to quit smoking – here you go: “Smoking impairs our ability to fight off an infection,” Stanford says. “So if we can avoid at all any cigarette smoking, [or] tobacco smoking ... that will do wonders, in terms of improving our immunity.” The effect is similar to what's seen when a person drinks alcohol in excess, Wedner notes, in terms of reducing – at a cellular level – the body’s ability to defend itself from infection. “Smoking can affect the entire body – it’s not just the lungs,” he says.

Go to bed already.

A lack of sleep is frequently the culprit when people find that they're getting sick more often or unable to fend off ailments, experts say. While seven to nine hours sleep is generally recommended, work burdens or the business of life in general can significant reduce the amount of rest a person actually gets. “Sleep restores our bodies,” Stanford says. Though much remains unknown about what happens when we close our eyes, that same restorative process is at work with our immune system, which can be compromised when we don’t get enough rest, she adds.

Stress less.

If you’re worried about strained finances or job insecurity or any number of life circumstances, it may be difficult to reduce the wear stress can have on your mind or body. But as best you’re able, try to reduce your stress level, Stanford says, since stress can increase inflammation in the body. “With inflammation comes impaired immunity,” she says. As with tackling stress, it can be challenging to make important changes in your life to improve overall well-being. But experts say taking steps to do so can help make all the difference in bolstering your immune system’s ability to protect you – in sickness and health.

https://health.usnews.com/wellness/slideshows/9-ways-to-boost-your-immune-system?onepage

Living with Arthritis – Ways to have a painless life

From healththoroughfare.com

Arthritis is a very common condition but it is not well understood. It is an informal way of referring to joint pain or joint disease. It can affect people of all ages, sexes, and races and it is the leading cause of disability worldwide. Medical specialists have suggested that arthritis is most common among women, occurring more frequently as people get older. Living with arthritis can be challenging, disruptive, and disconcerting. The pain, stiffness, and decreased range of motion can make it difficult to perform even the simplest everyday tasks that most people take for granted. The condition may also put you at greater risk for mental health issues such as depression and loneliness.

The symptoms of the condition can vary from a person to another. They may come and go, be mild, moderate or severe, and they can stay the same for years but may also progress and get worse. Fortunately, there is plenty of things that you can do to ease your symptoms, understand your condition, and gain a sense of independence.

What is arthritis?

Arthritis is a broad term that covers a group of over 100 diseases. It usually means joint inflammation, but it is also used to describe other various conditions that affect joints, the tissues that surround the joint, and other connective tissues. Arthritis usually affects the places where your bones connect such as the wrists, knees, hips, and fingers. However, some types of arthritis can also affect other connective tissues and organs including the skin, eyes, lungs. There are different types of arthritis that can cause permanent joint changes which may be visible or not.

• Degenerative arthritis, also called osteoarthritis, is the most common type of this condition. It affects the cartilage at the end of the bones causing bone rubs against bone which triggers severe pain, swelling, and stiffness. The main risk factors of osteoarthritis are excess weight, family history, and aging.
• Inflammatory arthritis appears when the immune system mistakenly attacks the joints with uncontrolled inflammation causing joint erosion and damage of the internal organs. Usually, a healthy immune system generates internal inflammation to get rid of the infection and prevent diseases. However, medical specialists believe that inflammatory arthritis can be a combination of genetics and environmental factors that trigger autoimmunity.

Infectious arthritis appears a result of the infection with a bacteria, virus, or fungus that enter the joint and triggers inflammation. Sexually transmitted diseases, food poisoning contamination, blood-to-blood infections can be the ways the joints get infected. Often, treatments with antibiotics are effective to clear the joint infection, but sometimes arthritis becomes chronic and starts causing severe pain and stiffness.

Metabolic arthritis is triggered due to high levels of uric acid that builds up and forms in needle-like crystals in the joints. It results in sudden spikes of extreme joint pain or a gout attack.

What can be done about arthritis?

There are various procedures done by the specialists in pain management Queens NY which can help you manage your pain, prevent damage to the affected joint, and keep inflammation at bay. Although you do not have to go through this alone, you also have to be in control of your health and well-being.


Eat a healthy diet
Although there are no diets or dietary supplements that can cure arthritis, some people suffering from this condition have noticed that their symptoms have improved as a result of changing what they eat. A good diet is not only beneficial for giving the vitamins and minerals that your body needs to reduce the symptoms of arthritis. It can also help to protect you against some possible side-effects of drugs and against heart disease which may appear as a complication of certain types of arthritis. Medical specialists recommend a balanced and varied diet rich in vitamins, minerals, antioxidants, and nutrients. Foods such as fish, nuts, olive oil, and plenty of fruits and vegetables are recommended.

Manage your weight
Weight can have a huge impact on the amount a person can experience from arthritis. Extra weight puts more pressure on the joints, especially areas such as your knees, hips, and feet. Losing weight is essential to improve mobility, decrease pain, and prevent possible future damage to the joints. Losing excess weight also has a lot of other health benefits including reduced risk of developing heart disease, diabetes, and increased energy and improved mood.

Exercise to improve your joint pain and stiffness
Exercising for at least 30 minutes every day is essential for maintaining good overall health. However, for people suffering from arthritis, is one of the best ways to manage joint pain and stiffness. Even moderate exercises can strengthen the muscles around the joints and the bones and increase flexibility while easing the pain. Exercising is also vital for maintaining a healthy weight, improving balance, and help to get good night sleep. Your doctor or physical therapist can recommend some exercises suitable for your treatment plan including strengthening exercises, aerobic exercises, and range-of-motion exercises. Medical specialists recommend aquatic exercises as the best workout for people suffering from arthritis. 40-60 minutes of aquatic exercises three times a week provides resistance, improved coordination, and improved range of motion.

Hot and cold therapy Unfortunately, arthritis can be an extremely painful condition. Joint pain and stiffness can prevent you from completing everyday tasks and make you experience severe pain. Fortunately, simple hot and cold treatments can make a huge difference by easing the pain. Long and warm showers, an electric blanket, or moist heating pad can help ease the stiffness in your joints. Also, cold treatments can be an excellent method to relieve joint pain, swelling, and inflammation. Gel ice bags covered in a towel and applied to the painful joins can do magic for quick relief.

Arthritis can get worse over time if it is not treated appropriately. However, getting specialized treatment and making small changes in your lifestyle will help prevent more joint damage and pain.

https://www.healththoroughfare.com/news/living-with-arthritis-ways-to-have-a-painless-life/15957

Best supplements for arthritis: Three vitamin supplements to help alleviate joint pain

From express.co.uk

BEST SUPPLEMENTS for arthritis: Arthritis is a lifelong condition, but including the right vitamins in your diet can help improve symptoms and prevent the joint problem from worsening. These three vitamin supplements can help alleviate arthritis.

Arthritis is a common condition causing pain, swelling and stiffness of the joints. The condition affects over 10 million people in the UK. The most common type of arthritis is osteoarthritis, followed by rheumatoid arthritis. Arthritis is a lifelong condition and has no cure, but symptoms can be improved by making suitable dietary changes. The following three vitamins are essential to joint health and keeping arthritis symptoms under control:

Vitamin E
Some evidence has shown vitamin E can help treat arthritis by preventing damage in the cells of the bones and joints.
The essential vitamin may also have anti-inflammatory properties, which can help reduce swelling in people with arthritis.
Vitamin E can be found in plant oils, wheatgerm, sunflower seeds, nuts and avocados.
It can also be taken in supplement form if you don’t get enough vitamin E from food.

Vitamin D
Vitamin D is essential for the maintenance of strong and healthy bones, as it regulates the amount of calcium and phosphate in the body.
A lack of vitamin D can lead to both osteoporosis and osteomalacia.
Vitamin D can be sourced from sunlight during the spring and summer, which is usually enough for the body to get adequate levels.
However, UK health officials advise everyone take vitamin D supplements in the autumn and winter when there is not enough sunlight to provide enough of the vitamin.

                          Vitamins C, D and E help keep the joints healthy (Image: Getty Images)

Vitamin C
Low vitamin C intake has been linked with arthritis, according to Versus Arthritis.
Health experts advise you can easily get enough vitamin C by eating five potions of fruit and vegetables per day.
For those who don’t eat enough fruit and vegetables, they may need to take vitamin C supplements.
“Not having enough (a deficiency) of some vitamins and minerals seems to be linked with arthritis progressing more quickly,” said Versus Arthritis.
“As well as having a healthy, balanced diet, getting additional nutrients from food supplements may help if you have arthritis.”
Speak to your GP if you considering taking supplements, and don’t take more than the recommended doses.

https://www.express.co.uk/life-style/health/1114961/best-supplements-arthritis-vitamin-C-D-E-food-supplement-rheumatoid-pain-symptoms

Statins Are Safe to Use for Heart Protection in People With Rheumatoid Arthritis

From everydayhealth.com

People living with RA face an increased risk for heart disease, but a new study suggests a cholesterol-lowering drug used to lower risks is appropriate for some people with RA.

           People with rheumatoid arthritis may have a new way to help protect heart health.

                                                                       Shutterstock (2)

It’s well established that people living with rheumatoid arthritis (RA) are at an increased risk for developing heart disease when compared with people who do not have RA. Yet people with rheumatoid arthritis, a chronic inflammatory joint disease, have been systematically excluded from most previous trials of statins, cholesterol-lowering drugs used to lower risk of cardiac events. A study published online on April 15, 2019, in the journal Arthritis & Rheumatology an official journal of the American College of Rheumatology, decided to take a closer look at the RA population, since they are at heightened risk for heart disease. (Previous research published in Arthritis & Rheumatology found that RA patients have higher rates of atherosclerosis — build-up of fat, cholesterol, and plaque on blood vessel walls — than the general population, which can lead to heart problems.)

Questions People With RA, and Their Doctors, Have Asked

But are statins safe for RA patients to take? And do they minimize the risk of heart disease in the RA population? The answer is yes to the first question — and sort of, to the second.

Stumbling Blocks in the Study on Statins and RA

The study, undertaken at the University of Manchester in England, was designed based on the assumption (taken from published literature) that RA patients recruited to the trial would have 50 percent more heart events than the general population of the United Kingdom (after adjusting for age and sex). However, once the research team got into it, they found they could only recruit patients who were not already on a statin and who did not have any known cardiovascular disease. It turned out that the patients recruited to the trial did not have an increased risk of cardiovascular disease compared with the general population — they saw far fewer heart attacks and strokes, in total, than expected.

Statins Do Protect Against Heart Disease — But Not for Everyone With RA

Deborah Symmons, MD, emerita professor and research lead for prevention of comorbidity at NIHR Manchester Musculoskeletal Biomedical Research Unit, explains: “Statins generally reduce the risk of heart attacks and strokes by around one-third regardless of the starting background risk, as we found in the trial. Our finding was not statistically significant because the total number of heart attacks and strokes was low — lower than we had anticipated when we originally calculated the required sample size for the study. This meant that we found the effect size that we planned for, but it was not statistically significant.”
As a result, the team does not recommend prescribing statins for all members of the RA population because, generally speaking, the benefit of reducing a small risk by one-third is not worth the inconvenience, cost, and possible side effects of taking the medication.

The Good News: Statins Are Safe for People With RA

What they did find is that statins are safe for people living with rheumatoid arthritis to take. What the research team recommends, says Dr. Symmons, is that “RA patients should make sure they have been screened for cardiovascular risk in the same way as the general population and should be prescribed statins according to local and national guidelines. If prescribed statins, they can be reassured from our study that they are no more likely to experience side effects than other members of the general population, and that their cholesterol [levels] will fall to the same extent and they will get the same benefit as anyone else. RA patients who are not judged to require statins according to local guidelines can be reassured that this advice is appropriate for them.”

This Is the First Large Study to Look at Statins and Rheumatoid Arthritis

She adds, “Since RA patients and statins have never been studied in trials before, this is very useful information to know.”

Heart Complications Are Linked to Rheumatoid Arthritis

Rheumatic diseases such as RA increase the risks for developing a variety of health conditions. The most common comorbidity for RA is cardiovascular disease, but the condition is also associated with heart attacks, strokes, as well as other specific cardiovascular issues, such as atherosclerosis, congestive heart failure, and peripheral vascular disease.

Why Preventing Heart Problems Is Crucial for People With RA

For these reasons, it is important for people living with rheumatoid arthritis to work with their doctors and healthcare providers to assess their heart disease risk factors, such as high blood pressure, smoking, and diabetes, and find ways to reduce them.

Discuss Statins With Your Doctor

Just because you have rheumatoid arthritis doesn’t mean you should automatically go on statins. The takeaway here is that if you have high cholesterol, discuss statins with your rheumatologist and internist.

https://www.everydayhealth.com/rheumatoid-arthritis/rheumatoid-arthritis-statins-are-safe-heart-protection/

Best supplements for arthritis: Four natural remedies to alleviate joint pain

From express.co.uk

BEST SUPPLEMENTS for arthritis: Arthritis is a long-term condition with no cure, but pain and symptoms associated with the problem can be remedied with certain with certain foods and supplements. Here are four natural supplements that can help alleviate joint pain and inflammation.

More than 10 million people in the UK have arthritis. The most common type is osteoarthritis, followed by rheumatoid arthritis. Both types of the condition cause pain, stiffness and inflammation of the joints, which can be debilitating to live with. While there is no cure for arthritis, symptoms of the condition can be relieved by eating foods and taking supplements containing anti-inflammatory properties. The following four supplements, recommended by the Arthritis Foundation, are natural products which have been shown in studies to improve certain symptoms of arthritis:

Ginger
According to the Arthritis Foundation, ginger has been shown to have anti-inflammatory properties similar to ibuprofen and COX-2 inhibitors.
In a 2012 study, a specialised ginger extract reduced inflammatory reactions in rheumatoid arthritis as effectively as steroids did.
Earlier studies showed taking a certain extract four times daily reduced osteoarthritis pain in the knee after three months of treatment, and another taken twice daily worked about as well as ibuprofen taken three times daily for hip and knee osteoarthritis pain.

Fish oil
The omega-3 found in fish oil blocks certain inflammatory compounds and is converted by the body into powerful anti-inflammatory chemicals, called resolvins.
A 2010 meta-analysis found fish oil significantly decreased joint tenderness and stiffness in patients with rheumatoid arthritis and reduced or eliminated NSAID use.

              Fish oil contains omega-3 which is an anti-inflammatory (Image: Getty Images)
Turmeric
Turmeric contains a chemical called curcumin, which can reduce pain and swelling by blocking inflammatory cytokines and enzymes.
A clinical trial using a turmeric supplement in 2010 showed long-term improvement in pain and function in patients with osteoarthritis of the knee,
A small study in 2012 using a curcumin product also showed more reduced joint pain and swelling in patients with active rheumatoid arthritis, when compared to diclofenac sodium.

Avocado-soybean unsaponifiables
ASU is a natural vegetable extract made from one-third avocado oil and two-thirds soybean oil.
ASU blocks pro-inflammatory chemicals, prevents deterioration of the synovial cells which line joints, and may help regenerate normal connective tissue.
A large three-year study published in 2013 showed ASU “significantly” reduced progression of hip osteoarthritis compared with placebo.
A 2008 meta-analysis found ASU improved symptoms of hip and knee osteoarthritis and either reduced or eliminated the need for use of non-steroidal anti-inflammatory drugs.
“Talk to your doctor before taking a supplement so you understand the potential side effects and interactions with your medication,” said the Arthritis Foundation.

https://www.express.co.uk/life-style/health/1111288/best-supplements-arthritis-supplement-rheumatoid-pain-symptoms-joint

Daily brisk walk could prevent disability in arthritis patients

From upi.com

Less than 10 minutes a day of brisk walking can help prevent disability in people with arthritis pain in their knee, hip, ankle or foot, researchers report.
Just one hour a week of brisk physical activity "is less than 10 minutes a day for people to maintain their independence. It's very doable," said lead study author Dorothy Dunlop. She's a professor of preventive medicine at Northwestern University's Feinberg School of Medicine in Chicago.
"This minimum threshold may motivate inactive older adults to begin their path toward a physically active lifestyle with the wide range of health benefits promoted by physical activity," Dunlop added in a university news release.
She and her team analysed four years of data from more than 1,500 older adults in Baltimore, Pittsburgh, Columbus, Ohio, and Pawtucket, R.I., who had pain, aching or stiffness in their lower joints from osteoarthritis but were initially free of disability.

New research shows a short, brisk daily walk can help control arthritis. Photo by pasja1000/Pixabay

The participants' levels of physical activity were monitored using a wearable device.
An hour a week of moderate-to-vigorous physical activity reduced their risk of disability, the study found. Specifically, the activity reduced the risk of walking too slowly to safely cross a street by 85 percent, and their risk of not being able to do daily living activities -- for example, morning routine tasks such as walking across a room, bathing and dressing -- by nearly 45 percent.
By the end of the four years, 24 percent of participants who did not get a weekly hour of brisk physical activity were walking too slowly to safely cross the street, and 23 percent had difficulty performing their morning routines, according to the study.

About 14 million older Americans have symptomatic knee osteoarthritis, the most common type of osteoarthritis. About 2 in 5 people with osteoarthritis -- most of whom have it in their lower joints -- develop disability.
Federal guidelines recommend low-impact physical activity for older adults with arthritis, and recommend that older adults do at least 2.5 hours a week of moderate-intensity activity.
But that amount of activity can be too much for inactive older adults with lower extremity pain, according to Dunlop.

"We hope this new public health finding will motivate an intermediate physical activity goal," she said. "One hour a week is a stepping stone for people who are currently inactive. People can start to work toward that." The study was published April 1 in the American Journal of Preventive Medicine.

https://www.upi.com/Daily-brisk-walk-could-prevent-disability-in-arthritis-patients/1521554238951/

Turmeric supplements safe to try for arthritis

From heraldtribune.com/news

Dear Dr. Roach: I recently read about turmeric for osteoarthritis. I’m on a limited income. Please tell me more about it, like how much it costs and where I can get it. — W.C.

Dear W.C: Turmeric, a spice that has been used for millennia, is the source of curcumin, which has been shown to improve symptoms of osteoarthritis, at least in short-term studies. It is generally thought to be safe, as most people have no side effects or only occasional stomach upset, nausea or diarrhoea.
A theoretical concern is bleeding, in combination with anticoagulants, but this appears to be rare. I have had many patients try curcumin, and it has improved symptoms in about half of those who tried it.
Turmeric is easy to find at any grocery store, but when curcumin is used as a supplement, it is usually combined with other supplements to help with absorption. A common one is piperine, derived from black pepper. It’s difficult to use turmeric from food to get a pharmacologic effect. The usual dose is 400-500 mg two or three times daily. A month’s supply from a reliable online retailer I found cost about $10.

https://www.heraldtribune.com/news/20190405/turmeric-supplements-safe-to-try-for-arthritis

An hour of activity may keep disability away, new research shows

From edition.cnn.com

(CNN)Losing the ability to move and perform the activities of daily life can lead to a loss of independence and even be deadly, so researchers are focusing on preventing conditions that can lead to disability.

Being physically active can help prevent disability in those who have or who are at risk of joint conditions. According to a new study, adults with lower-extremity joint symptoms like aching, pain or stiffness who get at least one hour of moderate to vigorous exercise every week are more likely to be free of disability after four years than those who do not meet this exercise goal.

The study, published Monday in the American Journal of Preventive Medicine, looked at participants in the Osteoarthritis Initiative, a large, multisite study on knee osteoarthritis, who were at increased risk of disability because of lower-extremity symptoms, from 2008 to 2014.

Arthritis is the inflammation of joints, the location where bones come together in the body, and can lead to disability. Osteoarthritis is a type of arthritis that occurs with aging and excessive use of joints.

"People who start to experience occasional pain, stiffness and weakness may have early osteoarthritis, the most common type of arthritis impacting more than 30 million Americans," said Cindy McDaniel, senior vice president of consumer health at the non-profit Arthritis Foundation.

As cartilage, the tissue that covers the bone between joints, is gradually worn down, the bones can rub against each other and cause pain. Because of this, osteoarthritis is sometimes called degenerative joint disease or "wear and tear" arthritis, McDaniel explained.

Dorothy D. Dunlop, lead author of the study and professor of rheumatology medicine and preventive medicine at Northwestern's Feinberg School of Medicine, said the researchers "focused on adults with pain, aching or stiffness in lower [hip, knee, ankle, foot] joints because they are at elevated risk for developing disability."

Although these patients, ages 49 to 83, had lower-extremity joint problems, they were considered disability-free at the beginning of the study, defined as having a gait, or walking, speed of at least 1 meter per second and not reporting any limitations on their activities of daily living, such as getting dressed or walking across a room.

To measure their levels of activity, the patients were monitored with accelerometers.

"After monitoring physical activity, participants were interviewed every other year over four years," Dunlop said. The results showed that people who got at least 56 minutes of moderate to vigorous exercise per week had an 86% decreased risk of being mobility-disabled compared with those who got less exercise.

"One hour per week of brisk activity is simple to remember and at the same time is almost as strong a predictor of maintaining basic abilities as the optimal thresholds," Dunlop said.

The US Centres for Disease Control and Prevention recommends 150 minutes per week of moderate exercise for people with arthritis. These guidelines help set expectations, but they are not always followed. Nearly half of American adults exercise less than recommended, according to the CDC's National Health Interview Survey.

Previous research has shown that physical activity prevents disability, but this is the first systematic study to look at the minimum time commitment required to maintain the ability to live independently.

"Identifying an evidence-based physical activity goal which supports these basic abilities may motivate inactive older adults to begin their path towards health benefits from a physically active lifestyle," Dunlop said. "If future work shows one hour a week of moderate activity is beneficially related to other health outcomes, this threshold could provide an intermediate physical activity goal."

The study authors acknowledge some limitations: Because they looked at adults with symptomatic lower extremity joint conditions, as opposed to general joint conditions, the results are less generalizable. Also, the accelerometers were not able to record activities in water and may underestimate cycling activity.

There is an increasing need for preventing disability. "As osteoarthritis prevalence and impact have grown," McDaniel noted, "so has the attention focused on improving diagnostic techniques, treatment options and patient outcomes."

One of the ways to improve patient outcomes is encouraging an active lifestyle, which is key to maintaining independence. The bottom line is to stay as active as possible, Dunlop emphasized.

https://edition.cnn.com/2019/04/01/health/walking-knee-arthritis-study/index.html