Tag: Arthritis

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Blueberries for Arthritis and Gout

Inflammatory arthritis and gout sufferers, take note. You may be able to fight the inflammation related to your condition with something that is already in your kitchen. That’s right, blueberries, which we already know are a healthy superfood, are associated with a considerable reduction in inflammation.

As its name suggests, a major symptom of inflammatory arthritis is an inflammation of the affected joints and sometimes other tissues. Some of the most common conditions under the umbrella of inflammatory arthritis include rheumatoid arthritis, psoriatic arthritis, and systemic lupus erythematosus.

All of these are autoimmune diseases, meaning that the immune system goes haywire and begins attacking healthy tissue in the joints. It results in the telltale symptoms of swelling, stiffness, and pain in any joint affected. The dysfunctional immune response produces inflammation in the lining of the joints.

Arthritis is defined as a painful inflammation and stiffness of the joints. Gout, then, is actually another type of inflammatory arthritis, but it develops in individuals with abnormally high levels of uric acid in their blood. People with a family history of gout or those with kidney problems may be more prone to the condition. As the uric acid accumulates, it produces sharp crystals within the joint. This causes pronounced, often sudden bursts of pain, swelling, and tenderness.

Most likely to occur in the big toe joint, gout can also show up in the ankles or knees. It typically strikes men more than women, and men may develop symptoms between the ages of 30 and 50, while women tend to develop gout after menopause.

When your physician gives you a diagnosis of inflammatory arthritis or gout, chances are, one of the first things that will be recommended is a non-steroidal anti-inflammatory drug (NSAID) to relieve swelling and pain. But even over-the-counter versions of these pharmaceutical medications are not safe, especially as a long-term treatment, which would be necessary to manage a chronic condition.

NSAIDs, such as ibuprofen and aspirin, can provide some quick relief for the symptoms, but they are also linked to serious problems including stomach ulcers, headaches, dizziness, and liver problems. Another common form of medical treatment is the use of corticosteroid pills or injections to reduce inflammation, but these may also bring on side effects such as osteoporosis, diabetes, hypertension, and cataracts. Even worse, for more severe cases of autoimmune diseases such as rheumatoid arthritis, doctors sometimes prescribe drugs that block immune system responses, which elevates the risk of developing infections and makes them much harder to treat when one develops.

Blueberries are chock full of both antioxidants that can help repair damage at the cellular level and polyphenols, which reduce inflammation throughout the body. A 2017 study at Victoria University in Melbourne, Australia showed that a diet rich in blueberries is associated with a reduction of markers of inflammation in the blood.

The polyphenols in blueberries achieve a reduction in inflammation that is ideal because it is natural, with no potentially harmful reactions or side effects. What’s more, when blueberries reduce inflammation in the joints they eliminate symptoms at their source rather than just treating the symptoms for a short period. This can prevent conditions like arthritis and gout from worsening over time.
 
Extra Health Benefits of Blueberries

In addition to their anti-inflammatory properties, blueberries will benefit your health in a number of other ways as well:

  • Reducing high blood pressure
  • Relieving post-traumatic stress disorder
  • Helping to shrink tumors
  • Improving cognitive function and possibly reversing dementia

Now is the perfect time to take advantage of these sweet little gems. Blueberries are in season, and July is even National Blueberry Month, so stock up on fresh locally grown blueberries and freeze whatever you don’t eat. Once frozen, you can enjoy them for up to 10 months.

Be sure to pick up your fresh organically grown blueberries on your next visit to Whitaker’s Natural Market. 

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A Quick Walk a Day Keeps Arthritis at Bay

Arthritis is a major complaint of many people as they get older. Typically starting after the age of 40, osteoarthritis—the most common form of arthritis—develops in one or more joints and results in pain, stiffness, and swelling, which can worsen to the point that it impacts the quality of life and eventually even becomes disabling. And with more than 30 million adults in the United States alone suffering from osteoarthritis, this is an issue that should be of concern to all of us. But even if you already have a diagnosis of osteoarthritis, there is hope. New research suggests that there may be a simple way to avoid a worsening of your symptoms.

The study, which took place at the Northwestern University Feinberg School of Medicine in Chicago, Illinois, found that taking a brisk walk for less than 10 minutes per day is associated with a decrease in the risk of developing a disability for those with osteoarthritis in a lower-extremity joint. This is based on an investigation that included more than 1,500 men and women between the age of 45 and 79 and residing around Baltimore, Maryland; Columbus, Ohio; Pawtucket, Rhode Island; and Pittsburgh, Pennsylvania.

All the subjects had been diagnosed with osteoarthritis in the knee, hip, ankle, or foot, and experienced some level of pain or stiffness but were not limited in mobility or disabled in any way as the trial began. They were tracked for four years, with their physical activity recorded on a wearable electronic device. After evaluating the data, the researchers discovered that just one hour a week—or less than 10 minutes a day—of moderate to vigorous exercise was enough to lower their risk of disability substantially.

As the four-year time period ended, the participants were assessed as to their ability to perform a number of standard daily and self-care tasks. Among those who spent less than an hour a week doing moderate activity, 24 percent had to walk so slowly that it was unsafe to cross a street and 23 percent had trouble with basic tasks such as bathing and dressing unassisted. But those who had been doing a minimum of an hour a week of exercise had an 85 percent lower risk of being unable to cross a street alone due to the need to walk slowly, and their risk of being unable to bathe, dress, or walk across a room unaided was close to 45 percent lower.

Considering the fact that approximately 20 percent of osteoarthritis sufferers develop a disability over time, this is huge news. It may be intimidating for someone who rarely or never does any sort of exercise to hear that they should be working out for a half hour to an hour each week. But even if you are currently sedentary and don’t do anything more than walk around your home and to the door of your car, 10 minutes a day of walking is a realistic goal that you can absolutely achieve.

Don’t concern yourself too much with your pace initially. Simply start by putting on a comfortable pair of shoes and walking down the block, around the corner, or wherever you can make it in a few minutes. As this becomes a habit, you can work on extending the amount of time you spend walking and pick up your speed.

And don’t forget to take other steps to lower your risk of disability from osteoarthritis, such as eating foods that help reduce inflammation like nuts and losing weight, which will relieve some stress on your affected joints. Adding in a supplement such as OsteoMove Extra Strength Joint Care from Natural Factors can provide fast relief from acute and chronic pain and has extensive long-term benefits for joint health. A powerful anti-inflammatory, OsteoMove slows down cartilage degeneration, maintains strong and healthy bones, and encourages the repair of connective tissue.  Be sure to pick up your bottle of OsteoMove on your next “walk” to Whitaker’s!