Posted in Arthritis, Awareness, Bone and Joint Health, osteoarthritis, Osteonecrosis, Osteoporosis, Rheumatoid Arthritis

Joint Pain and Our Government

It’s that damn pain that may creep up slowly on you with a dull, discomfort in one or several of your joints.

Or it might be like a raging inferno it like a thief in the night, to steal your joy or try to…. the pain comes on suddenly without any warning, bringing on that stabbing intensity as sharp as a knife.

The pain might come and go, or it may last hours, days, weeks…. This pain is arthritis, and it’s likely you know someone living with it or you may be living with it yourself.

It is not just a grandparents issue.

I have been living with arthritis for over 20 years, I think I was 35-36 when I was diagnosed with osteoarthritis, only years later to be diagnosed also with osteonecrosis in 2014 and spondylolisthesis for over 5 years. It can really be exhausting from always dealing with some sort of pain.

Arthritis can be crippling. Some people even need a stair-lift just so they can move freely around their house as they are in too much pain to walk up and down the stairs. Some end up in a wheelchair or using a walker.

Did you know that arthritis impacts more than 50 million adults and 300,000 children in the U.S. According to The Arthritis Foundation, the number of people affected by the condition is expected to increase to 65-68 million by 2030.

More research is needed to combat this health crisis, a disease and source of chronic pain for so many people that it is often marginalized by misinformed attitudes, old wise tales, and social stigma.

Our government officials are not helping us either. They are trying to tell doctors what to prescribe and how much and limit them on treating their patients.

I wish the government would stay out of my health and my doctors business.

My doctor went to school many years and I don’t want some politician giving me medical advice when they have no idea what I live with on a daily basis.Nor have they went to school to become a doctor either.

Many like myself cannot take NSAIDs and when you have osteonecrosis,you really don’t want to constantly be using steroids.

I avoid steroids at all costs.

Arthritis includes more than 100 different types of joint disease and related conditions. I have written previously about osteoarthritis, rheumatoid arthritis, psoriatic arthritis and juvenile arthritis.

In the most basic terms, arthritis is inflammation of the joints that causes swelling, stiffness, reduced range of motion, and pain that can become chronic. It can affect your knees,ankles and toes, back, hip, fingers, wrists, elbows, shoulders, or neck.

Did you know that the heart, eyes, lungs, kidneys and skin can sometimes also be effected?

Arthritis can also affect your muscles, resulting in muscle weakness or fatigue.

The extra weight from obesity can strain your joints if you are not eating well and exercising regularly.

Your bones are like a bridge and like with any other bridge it has a weight limit before it starts to damage the bridge.

So we have to try to keep moving remove excess weight to keep out bridge aka our bones and joints strong and able to support us.

So many people often dismiss arthritis as a condition of older adulthood, but arthritis can strike any age, gender or race, and it is the leading cause of disability in the United States.

Chronic pain sufferers fear they could become casualties in the war on Ohio’s opioid overdose epidemic.

Because it seems like those who suffer in pain real chronic pain are the only ones paying the price.

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What they ( our elected officials ) don’t understand is responsible people are the ones suffering, not the drug addicts who use heroin and get many of their drugs illegally.

In August 2019 Ohio Gov. Mike DeWine said that evidence recently made public makes clear that drugmakers were responsible for the deadly opioid crisis and that they had lied about the addictiveness of their painkillers.

I’m sorry but ya know I don’t buy that crap at all.

When will people actually learn to take responsibility for their own poor choices?

There has been people using and abusing drugs for decades, longer….

lThey are looking to get high, that’s a big difference than someone needing a pain pill now and then to function and have joint mobility and the pain managed.

I get so frustrated at our government always telling patients whats good for them.

And telling doctors how to do their job.

I don’t want my car mechanic telling my dentist how to clean my teeth.

And I don’t want my elected officials telling my doctor what to do.

Why not ban alcohol ?

Why not ban cigarettes

That kills a lot more people and well we know how many abuse that.

Probably because they get a tax on that , so that’s ok.

Just like marijuana, years ago you went to prison , now because the state can make a buck its ok as long as its medical.

According to the Behavioral Risk Factor Surveillance System (BRFSS) survey, in 2013, more than half of the US adult population drank alcohol in the past 30 days. About 17% of the adult population reported binge drinking, and 6% reported heavy drinking.

According to the ARDI application, during 2006–2010, excessive alcohol use was responsible for an annual average of  88,000 deaths, including 1 in 10 deaths among working-age adults aged 20 to 64 years, and 2.5 million years of potential life lost.  More than half of these deaths and three-quarters of the years of potential life lost were due to binge drinking.  https://www.cdc.gov/alcohol/data-stats.htm

 

The Republican Governor of Ohio urged the companies to move quickly to settle pending lawsuits seeking to hold them accountable for the epidemic in light of troves of new documents made public because of those suits. And who gets the money from these lawsuits? Certainly not the people that were or are addicted , or their families……no it’s the state.

 

Get stricter on drunk driving laws https://www.cdc.gov/motorvehiclesafety/impaired_driving/states-data-tables.html

 

But for gosh sakes stop punishing people responsible people who just are trying to live dealing with their chronic pain. To function, to get to work, to grocery shop to live.

Please get involved write or call your elected officials : tell them help those living with chronic pain not make them suffer.

They are not drug addicts they are people like you and me and your neighbor and like your grandparent, mother, uncle son or daughter suffering with chronic pain.

https://www.usa.gov/elected-officials

 

 

The most 5 common types of arthritis are Osteoarthritis, Fibromyalgia, Gout, Rheumatoid Arthritis, and Systemic Lupus Erythematosus.

According to the Centers for Disease Control and Prevention (CDC), more than a third of adults who have arthritis report it limits their leisure and work activities. 25% of them state it also causes severe pain (7+ on the 0 to 10 point pain scale).

Children and teens get a type of arthritis called juvenile idiopathic arthritis (JIA). “Juvenile” means young (16 yrs of age or younger) and “idiopathic” means the cause is not known. JIA is also sometimes called juvenile rheumatoid arthritis (JRA).

Many people confuse osteoporosis and different types of arthritis.

  • Arthritis: A general term for conditions that affect the joints and surrounding tissues. Joints are places in the body where bones come together, such as the knees, wrists, fingers, toes, and hips. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.
  • Osteoporosis: A condition in which the bones become less dense and more likely to fracture. In osteoporosis, there is a loss of bone tissue that leaves bones less dense and more likely to fracture. It can result in a loss of height, severe back pain, and change in posture. Osteoporosis can impair a person’s ability to walk and can cause prolonged or permanent disability – Difference Between Osteoarthritis and Rheumatoid Arthritis

References

Arthritis Foundation

AF types of arthritis

Posted in Awareness, Bone and Joint Health, Bone Health

It All Begins With Your Feet – Bone Health

One of the important things in preventing falls is the importance of posture and alignment. It all begins with your feet!

The feet provide a base of support for the body and having a good solid base goes a long way to helping us maintain a good alignment. There are three main points that you should be able to sense when you are standing. Imagine triangle with the heel being the point and the big toe and little toe being the other two points.

When you stand, feel that you are balanced with all three points. Practice standing and coming up on the ball of the foot to help improve balance.

Next up the ladder is the ankle. The ankle should be flexible to help with walking.

Keep your ankles limber by slowly pointing and flexing the foot any time you are sitting. Pointing stretches the ligaments on the top of the foot and flexing stretches the Achilles tendon.

This up and down motion is important for daily activities of living and helps prevent shuffling – a risk factor for falls.

Finally, add circle your feet clockwise and then counter clockwise when you are sitting to keep the entire ankle flexible in all directions.

With a solid foot and flexible ankle, the next point of focus is the knee. The knee should be strong and stable. Maintain good muscle strength in the legs to help support the knee joint. Try riding a stationary bike or walking up stairs and be sure to stretch the muscles of the legs before working out or playing sports. The knees will also benefit from wearing proper shoes and maintaining a healthy weight.

If you have knee pain, range of motion exercises and leg strengthening exercises can help. Check with a physical therapist or doctor to help you with these exercises.

Lastly, maintain flexibility in your hips to help with balance and motion. Check with your doctor or a physical therapist to help evaluate your hip flexibility.

 

Feeding Your Bones

Your bones are constantly changing due to a process called remodeling. To build strong, healthy bones when you are young — and to keep them strong and healthy as you get older — you need to feed them well. This is especially true when you’re training for rigorous physical activity! The additional physical activity stimulates remodeling, and your bones need proper nutrition to support that process.

 

Let’s talk about the role of nutrients in bone health and what you can do to make sure you’re giving your bones the nutrients they need to help you perform your best.

Vitamins and minerals: Many nutrients play a role in bone health. Calcium, vitamin D and magnesium are the key bone health nutrients that require special attention to ensure you meet your daily requirement.

Although many foods contain calcium, dairy products provide the most calcium per serving size. Calcium that has been added (fortified) to drinks may settle to the bottom, so shake the container well before drinking. Daily requirements for calcium change with age. People who do not eat dairy foods will need to work hard to meet the recommended daily allowance or may need calcium supplements.

The easiest way to get vitamin D is through exposure to sunlight 20 minutes— but most don’t health care professionals don’t recommend trying that route because of the risk of skin cancer. Find foods with vitamin D, and talk to your doctor about adding a supplement if needed.

Magnesium is found in many foods such as green vegetables, seeds and nuts, legumes, whole grains and avocados. People who consume even moderate amounts of alcohol (moderate drinking is defined as one drink per day for women and two drinks per day for men) or use proton pump inhibitors may have increased loss of magnesium in the urine and may benefit from a supplement (approximately 200–250 mg/day).

Protein: We often hear about “carbo loading” when it comes to distance sports; however, getting enough protein is critical for recovery from training. Protein eaten in small amounts (20–30 g) throughout the day (every 3-5 hours) stimulates muscle growth and repair.

A 3-ounce piece of meat (about the size of a deck of playing cards) has about 21 grams of protein.

The USDA recommends 0.36 grams of protein per pound of body weight, but current recommendations suggest that protein needs depend on our age, body weight and our activity level. Athletes are likely to require more protein to support daily training needs; however, precise recommendations have not yet been defined. Current recommendations suggest that athletes regularly training should consume about 0.7 grams of protein per pound of body weight in small doses throughout the day. So think about string cheese as a snack.

Protein in lean meats and other animal products, like eggs, milk, whey, and casein (proteins found in milk), is of a much higher quality than proteins from plants. Although plants have many health benefits, animal products contain all essential amino acids and thus are considered complete proteins. Four ounces of chicken breast, for example, has about 32 grams of protein. Vegetable options alone do not provide high-quality proteins. For example, a half-cup of black beans has about eight grams of protein. However, pairing the half-cup of black beans with brown rice or a whole wheat pita provides about 11 g of complete protein.

Recovery from exercise benefits from refueling within 30 to 120 minutes after rigorous activity. The current recommended amount of post-exercise protein is between 20 and 30 grams

Remember it’s better to get nutrients such as calcium and vitamin D from food instead of supplements. However, for those people who don’t normally get enough from their food, a supplement might be appropriate.

It’s important to talk to your doctor about taking supplements and to take them only as directed. Taking too much calcium from supplements can cause problems.

Read more about other vitamins and minerals that are important for bone health. Again, a healthy person eating a balanced diet typically will get most of what they need from food. Pay attention to nutritional labels to make the best choices for a healthy diet.

References

American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance.” Med Sci Sports Exerc. 2016 Mar;48(3):543-68.

 

Committee to Review Dietary Reference Intakes for Vitamin D and Calcium, Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

 

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

 

American Bone Health https://americanbonehealth.org/

 

 

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Posted in Advocate, Avascular Necrosis, Awareness, Bone and Joint Health, Bone Health, Osteonecrosis, Patient Leader, Rare, WEGOHealthAwards2019

Having A Rare Condition Stinks: But Being A Patient Advocate Is An Honor

Here’s what really stinks about having something that is called a rare disease/disorder

First you probably won’t find it in any regular medical textbook or learn about it in detail in any medical school.

Really ? Trust me I have looked I stumble on a paragraph here and there, but even it stinks as it lacks real information ,studies.

Secondly you probably won’t find any books you can buy that really tell you about your condition:

So I wrote a booklet it’s about 15 pages and I’m in the process of making it larger.

And ya know what really stinks is –  good luck finding a support group in your local home town.

I’m trying to change all that. I will get into that later.

And because you gave is a condition that in not that known , heard of  or taught about , what stinks is it can take many years before even figuring out what is the cause of this condition.

So it will be classed as idiopathic – There may be years of pain low moderate and severe possibly, possibly blood samples, many doctors that don’t listen to you or that just don’t believe you’re in pain , test after test referral after referral and many give out these clueless stares at you on behalf of specialists before even being diagnosed with a rare disease.

You know they are probably thinking why was I the one to get this patient…I can’t help them he’ll I don’t even know what they have or how they ended up with it.

Because your disease/disorder is rare, you just cannot be an average patient getting treatment or physical therapy.

Usually you end up playing the role of doctor and educator when visiting family or friends hell even seeing some healthcare professionals.

Sure you’re grateful for any opportunity to educate and raise awareness yet it becomes so damn frustrating when you see a medical professional and it appears you know more than they do.

Which brings up the next issue that stinks  – finding a good educated medical professional who knows, really knows about your condition and has actually treated more than a handful of patients in their entire career and one that doesn’t just try to use you as an experiment unless I want too.

Or worse just dismisses you and your concerns and questions.

What I also find frustrating and this really stinks are the doctors that are closed minded, just because they don’t know or understand my condition they are not open to alternative or newer forms of treatment.

I mean it’s not like they are paying for it. Nor did they look any of the research up that I have mentioned or left for them on more than one occasion. They even have the nerve to get passed off when you say you want and will try something new.

There are many things that stink about having a rare condition : But there is  the one thing  that doesn’t  stink about being rare …..  It’s the community we have.

I have a FB support Group for Osteonecrosis- and there are only approximately 12-15000 new cases a year in the USA diagnosed and 50,000 worldwide.

Because we are rare, we stick closely together. My rare  community  is fantastic— both patients and loved ones are fantastic and like our own family— they are the glue that helps me and others when we feel pain, become overwhelmed or just suffer the loss of our mobility, our career because of the condition, a significant other leaves us because they cannot take always seeing many of us in pain or unable to work.

I never planned on starting the support group but after all the things I came across when I was diagnosed I wanted others to have a place of hope, education and information and FB gave me that platform.

Our group now has a booklet we give free to all new members its mailed to them worldwide:

We have a Nationwide Directory with doctors that are educated and experienced in treating Osteonecrosis and some help find out the cause. Our group is working on a worldwide directory as well.

We have guest speakers (orthos, naturopaths, doctors that preform prp and stem cell injections)

I am very proud of our group.

So what is Osteonecrosis you ask?

Osteonecrosis

Osteonecrosis, also known as avascular necrosis (AVN), aseptic necrosis or ischemic bone necrosis, is a disease resulting in the death of bone cells. If the process involves the bones near a joint, it often leads to collapse of the joint surface and subsequent arthritis due to an irregular joint surface. The exact cause is unknown.

Osteonecrosis usually affects people between 30 and 50 years of age; about 12,000 people develop osteonecrosis each year in the United States. 50,000 worldwide.

Osteonecrosis affects both men and women and affects people of all ages. It is most common among people in their thirties and forties. Depending on a person’s risk factors and whether the underlying cause is trauma, it also can affect younger or older people.

 

My very 1st blog post –  Why I became an Advocate and Patient Leader

There is also a link to the booklet in the above post

Here is About Me contains all my links About Me My Links

Link To Avascular Necrosis Osteonecrosis Info AvascularNecrosisEducation.com

I am honored that people actually nominated me for the Wego health awards .

I am up for a few awards from WEGOHealth for my advocacy and there are so many amazing advocates I am blessed to be among them.

WEGOHealth Award Nomination Please Vote

Thank You

Deborah L. Andio

wwwChronicallyGratefulDebla.com

 

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wego2019

 

 

Posted in Awareness, Bone and Joint Health, Bone Health, osteoarthritis

Osteoarthritis

Our joints take a lot of abuse over the years.

I’ve had OA in knees and a few other places since I was 38 and I was in shape. But over the years  the pain increased more and more and I gained weight so the wear and tear was even greater. The pain was intense plus I also have other bones and joint issues.

OA is a common form of arthritis.

That’s one reason up to half of Americans over 65 have osteoarthritis, and 10 million under age 50 deal with OA . OA develops when the protective cartilage on the ends of bones wears down. This causes pain and stiffness in areas such as the knees, hips and hands, which can make walking, climbing stairs, brushing your teeth and even grasping a doorknob or pen challenging.

Because osteoarthritis has no cure, easing pain is key. But many older adults have difficulty tolerating pain relievers long-term. Fortunately, nondrug treatments work well for many people, with virtually no side effects.

Manage your weight

If you’re overweight, shedding a few pounds (say, five to 10) can help with pain and function. More is better: In a 2018 study in Arthritis Care & Research, people who lost 10 percent of their body weight saw knee pain drop up to 50 percent.

What you eat may also make a difference, says Dominic King, an orthopedic surgeon at the Cleveland Clinic. A diet rich in fatty fish, healthy fats, fruits, green leafy veggies and nuts may help relieve some of the inflammation associated with arthritis.

Stay active

Exercise may seem like it would cause more pain, but research suggests other­wise.

A 2015 review of 54 studies found that an exercise program was as effective at easing pain and improving function in knee osteoarthritis as a nonsteroidal anti-inflammatory drug (NSAID).

The U.S. government advises 150 weekly minutes of moderate activity (walking, cycling, swimming), plus muscle-strengthening twice a week. Tai chi or gentle yoga may help. Even chair yoga was found effective in a 2017 study in the Journal of the American Geriatrics Society.

How to start? “If someone’s never really exercised before, talk to your doctor to make sure you are able.

“If you can strengthen the muscles around an arthritic joint through exercise and physical therapy, you can take a load off of that joint,” says NYU orthopedic specialist Claudette Lajam, a spokeswoman for the American Academy of Orthopaedic Surgeons.

Use meds with care

For severe pain, your doctor may suggest an over-the-counter (OTC) pain reliever, at least to help you get through physical therapy. The NSAID naproxen (Aleve and generic) was ranked most effective for knee osteoarthritis.

But NSAIDs can cause gastrointestinal problems, including bleeding.

 

In general patients can’t tolerate being on an NSAID for more than two or three weeks before it begins to affect their stomach, if you need longer term pain relief, talk to you doctor.

And if you have had gastric surgery like Bypass , sleeve, balloon, lap band you most likely were told you cannot take NSAIDS

Be cautious with injections

Although steroid injections can temporarily ease inflammation and pain, they may damage the joint and cartilage you can end up with osteonecrosis,

Injections of hyaluronic acid into the knee joint are thought to act like a lubricant. But a 2018 study in JAAOS found they weren’t helpful.

In injections of platelet-rich plasma, platelets are extracted from your blood and reinjected into an affected joint. A 2016 review of six studies in the journal Arthroscopy found that people reported significant pain relief up to 12 months after injection, compared with those given hyaluronic acid. But this experimental treatment can be costly and typically isn’t covered by insurance.

See surgery as a last resort

I had excellent results with PRP platelet rich plasma injections had 2 injections in a year and pain was cut in half and mobility increased as well and I also have osteonecrosis in my knee as well. So talk to your doctor.

Some orthopedic surgeons recommend arthroscopy — where a tiny camera inserted into your knee allows a doctor to repair cartilage tears and remove cartilage fragments — but research shows that it’s no better than exercise therapy. As a result, an international panel of experts recommended against it in 2017.

REMEMBER Always talk to your own doctor before starting anything new.

DISCLAIMER This info page and blog is not intended to be used for medical diagnosis or treatment.  The information provided on this website is intended for general consumer understanding and entertainment only.  The information provided is not intended to be a substitute for professional medical advice.  As health and nutrition research continuously evolves, we do not guarantee the accuracy, completeness, or timeliness of any information presented on this website.

 

knees

Royalty-free stock photo ID: 335557835
Posted in Awareness, Bone and Joint Health, Summer Time

Joint Pain and The Humidity

For those of us living above the equator, summer is finally here for me it’s a blessing. Not only do I enjoy summer but my bones love it.Sure I still get some pain, but summer seems to help my blood flow a bit smoother.

For others humidity causes more pain. I have Osteonecrosis and Osteoarthritis plus Spondylolisthesis in my L5S1. The heat seems to help me have more mobility

For those suffering from other forms arthritis or chronic joint pain, the summer weather can be unbearable. …

Temperature and humidity can alter the level of fluid that fills your joints resulting in inflammation and pain and it can also affect the stiffness or laxity in your tendons, muscles and ligaments.

There are several ways patients can try to prevent joint pain from occurring: look after your weight (the heavier you are, the more pressure is being put on your joints, keep active, know your limitations and remind yourself how old you are (you’re older now than you were yesterday, so take it easy if you need to do so).

Also eat more plant based and clean foods to help lower overall inflammation in the body

Stay hydrated – Hydration is important to help the body clear out inflammation that leads to pain. Avoid beverages that contain alcohol or caffeine — which can promote dehydration — or sugary sodas. And don’t wait to drink until you’re thirsty.

Know your limits We all want to enjoy the outdoors, but on dangerously hot days or days with very poor air quality it’s best to be sensible and stay inside in a comfortable air-conditioned

Exercise should be part of everybody’s pain management program, but in the summer, you need to be smart about when and how you do work out. Exercising outside on hot days, for example, is obviously not a good idea

Avoid triggers eat less salt, no added sugar, caffeine, food additives, preservatives, and excessive amounts of dairy products, your joints will feel better.

Get your rest

Posted in Arthritis, Awareness, Bone and Joint Health, Bone Health, Grateful, Inflammation, Knee, Weather, Weather and Joint Pain

Bombogenesis and Joint Pain

I’ve heard a lot about Bombogenesis, it’s a popular term used by meteorologists, occurs when a midlatitude cyclone rapidly intensifies, dropping at least 24 millibars over 24 hours. A millibar measures atmospheric pressure.

Remember your great-aunt used to to say she “feels” a storm coming on, she was probably predicting the weather with some accuracy. You probably laughed.

But now you know exactly what she meant.

Barometric pressure is the weight of the atmosphere that surrounds us. Barometric pressure often drops before bad weather.

Lower air pressure pushes less against the body, allowing tissues to expand. Expanded tissues can put pressure on joints and cause pain.

Arthritis and joint pain affects everything within the joint, including the lining and ligaments.

All of those tissues have nerve endings that can feel changes in the weather, which may result in tightness, stiffness, and some discomfort.

So if you plan to be active in cold weather or high altitude, warm up first with stretching exercises and wear appropriate clothing

The Arthritis Foundation published a study from Tufts University in 2007 that found that every 10-degree drop in temperature corresponded with an incremental increase in arthritis pain. In addition, low temperatures, low barometric pressure and precipitation can increase pain. Researchers are not sure why weather changes cause pain, but suspect that certain atmospheric conditions increase swelling in the joint.

As for weather-related pain, it hurts, but it’s only temporary. Your joints should return to normal as soon as the barometric pressure increases and the temperature goes up. Your great aunt may be able to predict calm weather, too, as she feels less joint pain.

Song of The Day : California Dreaming Mamas And Papas

Resource Link

https://www.arthritis.org/living-with-arthritis/tools-resources/weather/

Posted in Awareness, Bone and Joint Health, Chronic Pain, Pain, Vitamins, Winter

Chilled to the Bone: Tips for Icy Aches and Pains and Calcium and Vitamin D

As winter creeps ever closer, Ohioans are about to be reminded that they live in a state where temperatures reaching down to the teens and single digits with the wind chill.

Pain can become worse if you live in cold climates especially bone pain. We have to eat very healthy and try to move even if its indoors.

Ways to ease pain but pain free mmmm not always

How to Ease Worsening Winter Joint Pain

Aching joints can cause pain any time of the year, but sensitivity tends to spike when temperatures drop. Winter weather conditions tend to keep people indoors and inactive. Combined with the increased chill, a sedentary lifestyle can worsen joint pain and rheumatic conditions during the winter months.

But the next time you feel a snowfall coming on from the ache in your knee, turn to one of these six reliefs for winter joint pain.

  1. Dress Warmly

Wear extra layers in the areas you’re prone to aching joints. An insulated pair of gloves or fleece-lined pants will keep you warm and relieved.

  1. Keep Active

A study published in the Journal of Physical Activity revealed that sedentary time in Chicago increased by over three hours between November and June. Staying active is an essential part of fighting joint pain, so pursue indoor activities like the treadmill, elliptical or stationary bike. If you’re aching but not arthritic, consider yoga or Pilates.

  1. Warm Up in Water

Swimming in a heated pool is a great way to get some necessary winter exercise while soothing your bones. Warm baths can also ease the pain, but give your body temperature time to normalize before going outside!

  1. Eat Well

Ease aching joints during the cold months with a balanced diet of lean protein, fats and fiber. Drink lots of water and eat at least two portions of fish a week, keeping your saturated fat, refined carbohydrates and sugar intake as low as possible.

Supplements for vitamin D, C and K can sometimes help, as well as fish oil, cod liver oil and some over-the-counter anti-inflammatory options like aspirin. Consult your primary care physician for more information.

  1. Treat with a Massage

Winter is especially rough when you have a rheumatic condition. Take this time to treat yourself to a massage to ease cramped muscles, or explore acupuncture for a nontraditional approach to joint pain.

  1. Stay Safe

The cold does enough damage to your joints without getting an injury involved. Wear solid and supportive boots when you go out, and be extra careful of ice!

7. Heat Wraps!! I love Thermacare Heat wraps they help ease joint pain and warm the joints all at the same time.

8. Curcumin  – Its great but not everyone can take it so check with your doctor.I take Terry Naturally Curamed 375  Brand  It contains a clinically proven curcumin that is significantly better absorbed than turmeric or plain curcumin products.

Now For the Vitamin D – Don’t Forget Your D and Calcium 

Known as the sunshine vitamin, Vitamin D plays an important role in your bone health.1 It is mostly made by the body through exposure to sunlight. This is unique to vitamin D since most vitamins come from the foods you eat. Having too much or too little vitamin D in your body can affect the amount of calcium in your bones and can take a toll on your overall bone health:

Low levels of vitamin D can lead to decreased bone mass (osteoporosis) which can increase your risk of fractures.

Too much vitamin D can lead to calcium deposits in the kidneys (kidney stones), or calcium build-up in other soft tissues like the heart, lungs, and blood vessels.

More than 90% of a person’s vitamin D requirement tends to come from our casual exposure to sunlight. This poses some unique challenges for those  of us whose environments limit our exposure to the sun.

When sun exposure are limited, you can get vitamin D naturally from a few foods, including egg yolks or fatty fish such as salmon or mackerel.

This winter, increase your vitamin D intake and keep your bones strong by reading nutritional labels and seeking out products during your regular grocery shop that are fortified with vitamin D. It also never hurts to add a little bit more sunlight to your day!

The best way to get more calcium is from your diet. You probably already know that dairy products — such as milk, cheese, and yogurt — provide calcium. Other foods that are high in calcium include:

Spinach – Kale – Okra – Collards – Soybeans – White beans

Some fish, like sardines, salmon, perch, and rainbow trout

Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal

Foods that provide vitamin D include:

Fatty fish, like tuna, mackerel, and salmon

Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals

Beef liver – Cheese – Egg yolks

To get vitamin D from food, fish is a good option. Three ounces of cooked salmon has more than 450 international units (IU) and theres supplements as well.

How Much Do You Need?

Here’s how much calcium and vitamin D you need every day, according to the Institute of Medicine.

**If your low your doctor may have you take more until you are in normal range**

Calcium

Children 1-3 years old: 700 milligrams (mg)

Children 4-8 years old: 1,000 mg

Children 9-18 years old: 1,300 mg

Adults 19-50: 1,000 mg

Women 51 to 70: 1,200 mg

Men 51 to 70: 1,000 mg

Women and men 71 and over: 1,200 mg

Vitamin D

Age 1-70: 600 IU

Age 71 and older: 800 IU

winter.

references

Click to access Vitamin_and_Mineral_Chart.pdf

https://www.healthline.com/nutrition/how-much-vitamin-d-to-take#section3