Tag Archives: joint pain

Could Weight Loss Reduce Joint Pain?

pain, neck, back. weightJoint pain can stem from a variety of sources. Whether it be injury or chronic condition, pain can be a disruptive part of your daily lifestyle.  You may need specialized medicine or other treatment to reduce some types of pain. However, you can reduce some types of pain with at-home treatments. A recent study has found that you can reduce some types of joint pain by simply losing a small amount of weight.

What is joint pain?

Joint pain is any discomfort, pain, or inflammation that you may feel in your joints. Common areas where pain occurs is in the back, neck, and knees. However, pain may also appear on or around the joint at the muscles, ligaments, cartilage, bones, or tendons. For example, arthritis is the most common form of pain felt at the joints. Furthermore, tendonitis, bursitis, and fibromyalgia are examples of other causes of pain at the joints.

Weight loss and pain reduction

A recent study at the University of Michigan Chronic Pain and Fatigue Research Center looked at the relation of obesity and pain. A group of 123 obese study subjects were placed on a low-calorie liquid diet for 12 weeks. Also, they were asked to increase their physical activity gradually. Study results show that a 10-percent loss of body weight over 12 weeks reduced pain in many areas of the body. In particular, study subjects felt less pain in the knees and hips, as well as the abdomen, arm, chest, and jaw. Researchers are not sure why 10-percent is the point at which pain starts to decrease. However, further studies may help to figure out why this particular percentage of weight is so critical to the reduction of pain.

How to lose weight to help reduce pain

Although the study talks about a liquid diet for weight loss, this is not the most practical approach for most people.  Therefore, follow the tips below to help you lose weight in a healthy way for the long term.

  • Read nutrition labels and be sure to choose foods that are lower in added sugars and sodium.  The nutrition label provides total sugar information as well as how much added sugar. Added sugars are those sugars not naturally found in the food you are eating that is added for enhanced sweetness.  Try to keep added sugar intake as low as possible. Natural sugars from fruit and dairy products are OK.
  • Get more sleep each night.  Studies show that people who get 3.5 to 5.5 hours of sleep each night compared to 7 to 12 hours each night consumed about 400 calories a day more on average. This could be due to sleep deprivation affecting appetite hormones such as leptin or ghrelin.  Therefore, try to get at least 7 to 8 hours of sleep each night for optimal health. If you have trouble sleeping, try reducing screen time at night, blackout curtains on your windows, or contact your healthcare provider for more assistance.
  • Track your calories to make sure you are not consuming more than you are burning each day. Use an app on your Smartphone or write down what you eat in a food journal.  If you are still having trouble losing weight with this method, check with your healthcare provider or a registered dietitian to help you plan healthy meals and snacks.
  • Make sure you are eating enough fiber and protein each day. Animal products such as meats, poultry, seafood, eggs as well as low-fat dairy products are important sources of protein in the diet.  Fiber comes from fruits, vegetables, and whole grains from such foods as oats, quinoa, and whole-wheat. If you are vegetarian or vegan, be sure to consume plenty of legumes, soy proteins in tofu and soy milk, as well as plenty of nuts and seeds to get enough protein in your diet. Protein helps your body maintain lean muscle mass, which in turn helps promote healthy metabolism. On the other hand, fiber helps keep your gut healthy and keeps you fuller longer, which can both assist in healthy weight loss and management.
  • Drink plenty of water to help with promoting healthy hydration to reduce the incidence of dehydration, which in turn could cause your body to retain fluid.
  • Stay active. Moderate exercise each day for at least 30 minutes total is recommended for heart healthy. Exercise can also help in managing blood glucose levels and body weight.

Besides losing weight, you can also reduce joint pain with a supplement such as Relocane by Vita Sciences. Relocane contains natural anti-inflammatory ingredients such as turmeric which promotes effective pain relief.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

Berkeley University of California Wellness (accessed January 12, 2018) “10 Evidence-Based Weight Loss Tips.”

HealthDay (February 6, 2018) “Losing Weight Eases Obesity-Related Pain. But How Much Is Enough?”

Mayo Clinic (January 11, 2018) “Joint Pain”.


  • Could Antioxidant Treatment Reduce Arthritis Pain?

    pain, rheumatoid arthritis, arthritisAre you looking for a more natural way to deal with your rheumatoid arthritis pain? Some prescription medicines  may make you feel foggy, cause stomach ulcers, or  cause weight gain.  However, recent studies have shown that more natural antioxidants may help reduce rheumatoid arthritis pain without so many side effects.

    What is Rheumatoid Arthritis?

    Rheumatoid arthritis (RA) is an autoimmune disorder affecting the joints and other body tissues. In autoimmune diseases, the immune system wrongly attacks the body. Therefore, damage can be caused in the skin, eyes, lung, heart, and blood vessels.  Also, damage to the joint lining causes deformity in the joints, such as in the hands. Because of this damage, daily tasks and simple movement can become more difficult and painful.

    RA tends to affect smaller joints first such as those in the fingers and toes. Some symptoms of the condition include:

    • Tender, swollen joints
    • Joint stiffness
    • Fatigue
    • Fever
    • Weight loss

    Larger joints such as those in hips and knees may be affected as the disease progresses. However, nearly 40-percent of those affected by the condition have non-joint symptoms. The eyes, salivary glands, blood vessels, and nerve tissues are just some of the other body tissues that can be affected by RA.

    Current RA Treatments

    The most common treatment to arthritis pain are NSAIDS, or non-steroidal anti-inflammatory drugs. These drugs reduce pain and inflammation. Lower strength forms of NSAIDs can be purchased over-the-counter. However, long-term use of such medicines can cause symptoms such as:

    • ringing in your ears
    • stomach pain and ulcers
    • heartburn
    • heart problems
    • liver and kidney damage

    Other treatments for RA include steroids and disease-modifying antirheumatic drugs (DMARDS). Long term use of steroid though can thin bones and cause weight gain.  DMARDS such as methotrexate can slow progress of the disease. A newer class of DMARDs called biologic agents, which include Humira and Xeljanz, work to reduce inflammation. However, these medicines may have side effects such as liver damage and increased risk of infections.

    Antioxidants and RA Pain

    Mediterranean diet, olive oil, health fats, olives, tomatoes, vegetables, heart healthA journal article in the Frontiers in Nutrition suggested that fiber-rich and antioxidant-rich foods may decrease inflammation in those with RA. Furthermore, it was suggested to get such benefits from some of the following foods and drinks.

    • dried plums
    • pomegranates
    • whole grains
    • turmeric
    • olive oil
    • green tea
    • blueberries

    Other recent research has confirmed that antioxidant treatment may be helpful to those with RA. For example, a 2003 study talked about how the antioxidant defense system is weakened in RA patients. Therefore, researchers suggested therapy including standard drugs along with antioxidants to help reduce tissue damage in such patients.

    In addition to these studies, more recent research has also shown potential for antioxidant treatment of RA. For example, a 2008 study found that antioxidant therapy combined with lower doses of standard drugs may help reduce tissue damage. Due to these lower doses of prescribed drugs, such treatments may help reduce harmful side effects.

    Other Ways to Reduce Inflammation

    • Stop smoking since this activity can constrict blood vessels and cause inflammation in the body and its tissues.
    • Limit alcohol consumption: If you do decide to have an alcoholic drink, choose phytonutrient-rich red wine that contains polyphenols such as resveratrol. Also, be sure to limit consumption to no more than 1 standard drink a day for women or 2 standard drinks a day for men. For example, a standard drink of wine is equal to 5 ounces.
    •  Take probiotics through fermented food such as yogurt or through a supplement such as Biovia 30 by Vita SciencesBiovia 30 contains 30 million strains of diverse good bacteria that helps to strengthen your immune system. Probiotics can help restore good bacteria in your gut.  When your body has more good bacteria, it makes it easier to fight off bad bacteria that may be damaging your immune system.  Therefore, a stronger immune system can help fight off inflammation in the body.

    Furthermore, recent research shows a link between deficits in the intestinal microbiome and autoimmune disease. Although more studies need to be done, it is suggested that treatment of gut microbiota may be the key to improving effective treatments for such conditions as RA.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Horta-Baas, G., Romero-Figueroa, M. del S., Montiel-Jarquín, A. J., Pizano-Zárate, M. L., García-Mena, J., & Ramírez-Durán, N. (2017). Intestinal Dysbiosis and Rheumatoid Arthritis: A Link between Gut Microbiota and the Pathogenesis of Rheumatoid Arthritis. Journal of Immunology Research2017, 4835189. http://doi.org/10.1155/2017/4835189

    Jaswal, S., et al. (December 2003) “Antioxidant Status in Rheumatoid Arthritis and role of Antioxidant Therapy.” Clinica Chimica Acta, 338(1-2): 123-129.

    Mayo Clinic (August 9, 2017) “Rheumatoid Arthritis.” 

    Medline Plus (November 8, 2017) “These Foods May Help Ease Rheumatoid Arthritis Pain.” 

    Van Vugt, R. M., Rijken, P. J., Rietveld, A. G., van Vugt, A. C., & Dijkmans, B. A. C. (2008). Antioxidant intervention in rheumatoid arthritis: results of an open pilot study. Clinical Rheumatology27(6), 771–775. http://doi.org/10.1007/s10067-008-0848-6


  • Could common painkillers cause high blood pressure?

    pain, over the counter, medicineWhen you take a medicine over the counter, you likely focus mostly on the  benefits it can provide you.  However, it’s possible to experience some harmful health effects from use of over-the-counter medicines.  A recent study has found that some common painkillers used by those with arthritis may cause high blood pressure.

    What is arthritis?

    Arthritis is the inflammation of the tissue lining the joints. It can cause pain, redness, and swelling as well as joint damage, if not treated.  These symptoms can arise due to the rubbing of bone to bone together when the tissue lining the joints is worn down.The two most common types of arthritis are osteoarthritis and rheumatoid arthritis (RA). Osteoarthritis affects mostly the fingers, knees, and hips, while RA is an autoimmune disorder that affects hands, feet, as well as internal systems. Many people with arthritis find relief with common pain medicines such as non-steroidal anti-inflammatory drugs (NSAIDs).

    NSAIDs, help to decrease pain by blocking the production of body chemicals that cause inflammation and swelling. Some side effects of taking NSAIDs can include nausea, vomiting, diarrhea, gas, and bloating. However, in some people, long-term use of NSAIDs can also cause high blood pressure.

    High blood pressure occurs when the systolic pressure of the contraction is around 140 or higher and the diastolic pressure, or the pressure in between heart beats, is above 90. A study in the European Heart Journal looked at over 400 patients with arthritis.  Study subjects were given either the prescription pain reliever Celebrex, the NSAIDS naproxen or ibuprofen, or placebo.  With the use of NSAIDs, both systolic and diastolic pressure were increased.

    Other ways to reduce arthritis pain

    • Keep your weight down since extra weight can place unnecessary pressure on your joints. Losing weight through diet and exercise can release some of this pressure and prevent damage to joints that may occur with prolonged pressure.
    • Exercise can reduce joint pain caused by arthritis. Low-impact exercises such as walking and water aerobics can aid in such pain relief.
    • See your doctor regularly. Your healthcare provider can adjust medications or supplements as necessary to help reduce any symptoms you may have.
    • Use pain-reducing supplements such as Flexova by Vita Sciences. Flexova contains powerful ingredients such as glucosamine and chondroitin, which can help support joint flexibility and ease of movement.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Cleveland Clinic (2016) “Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)” https://my.clevelandclinic.org/health/articles/non-steroidal-anti-inflammatory-medicines-nsaids

    Dallas, M.E. (August 30, 2017) “Common Painkillers May Boost Blood Pressure in Arthritis Patients” https://medlineplus.gov/news/fullstory_168117.html

    National Institute of Arthritis and Musculoskeletal and Skin Diseases (April 2017) “Living With Arthritis: Health Information Basics for You and Your Family” https://www.niams.nih.gov/health_info/arthritis/default.asp


  • Could Obesity Increase Your Risk For Hot Flashes?

    As you get older, it can be harder to lose weight due to loss of lean muscle mass. In women, aging can also bring menopausal symptoms such as hot flashes, anxiety, dry skin, mood swings, as well as weight gain.  Recent research shows that there may be a link to being obese and having intense hot flashes.

    A study in the journal Menopause looked at 750 Brazilian women between 45 and 60 years old. Obese women had more intense hot flashes that impacted daily living and work performance than those non-obese women. It is suggested that body fat acts as insulation, which traps heat in the body.

    Joint pain, muscle pain, and urinary issues can also greatly impact obese women. This can be due to the extra pressure that excess body fat has on the bones, muscles, and organs. It is suggested that maintaining a healthy body weight can help improve quality of life in women as they age. Losing weight and staying within a healthy range is not easy. However, follow these tips to help get to menopause, hot flashes, obesityand keep a healthy weight for life.

    • Consume a healthy balanced diet by limiting processed and convenience foods. Processed and convenience foods contain more sugar, fat, and sodium than their whole food counterparts. Instead, focus more on consuming lean proteins, fiber-rich fruits and veggies, whole grains, and low-fat dairy products.
    • Stay active most days of the week.  Exercise such as walking, gardening, dancing, biking, or stair-climbing can all benefit health. At least 30 minutes of exercise for most days of the week can help heart health and weight management.
    • See a doctor on a regular basis. When you are overweight, going to the doctor can be a scary thing. The doctor’s office may be a place where such people have been told to lose weight without getting to voice other health concerns.  However, it is still very important to visit a healthcare provider at least once a year. Early detection of health problems can prevent chronic disease.  Visit the doctor more often if you already have chronic health issues such as heart disease or diabetes.
    • Have vitamin levels checked. Recent research is finding there may be a link between vitamin D deficiency and the risk of overweight or obesity in children. Also, a 2013 study found a link between vitamin B12 deficiency and being overweight or obese. This research shows the importance of checking for vitamin levels to prevent health issues.  Therefore, ask your doctor to have these extra labs checked each year.
    • Have thyroid and hormone levels checked. Thyroid disorders and hormone imbalances can cause weight gain and make it hard to manage weight.  Medication can help with treatment of such conditions if diagnosed. Therefore, ask your doctor to test for your levels if weight gain is difficult even with diet and exercise.
    • Take supplements such as Estrosa by Vita Sciences.  This supplement contains natural black cohosh and the antioxidant resveratrol. Estrosa can help reduce hot flashes, bloating, weight gain and mood swings.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Abraham, S.B, et al (January 2013) “Cortisol, obesity, and the metabolic syndrome: A cross-sectional study of obese subjects and review of the literature” Obesity, 21(1):  E105-E117.

    American Thyroid Association (accessed June 3, 2017) “Thyroid and Weight” https://www.thyroid.org/thyroid-and-weight/

    Baltaci, D., et al. (August 2013). “Association of vitamin B12 with obesity, overweight, insulin resistance and metabolic syndrome, and body fat composition; primary care-based study.” Medicinski glasnik, 10(2):203-10.

    Mayo Clinic. (April 21, 2016). “Menopause weight gain: Stop the middle age spread” http://www.mayoclinic.org/diseases-conditions/menopause/basics/symptoms/con-20019726

    MedlinePlus (May 31, 2017) Obese Women May Have More Intense Hot Flashes” https://medlineplus.gov/news/fullstory_166108.html

    Wakayo, T., et al. (April 2016) “Vitamin D Deficiency is Associated with Overweight and/or Obesity among Schoolchildren in Central Ethiopia: A Cross-Sectional Study” Nutrients, 8(4): 190.


  • Can Knee Crackles and Pops lead to Arthritis?

    When you walk up the stairs does it sound like popcorn popping? Do you feel swelling in those joints after extended movement or climbing up and down stairs? Snapping, cracking, or popping sounds in your knees may be an early sign of arthritis.

    Arthritis is an informal way of referring to joint pain or disease. Common symptoms of the knee, arthritis, paincondition include:

    • pain
    • swelling
    • stiffness
    • decreased range of motion

    Symptoms of such joint pain may come and go, but if untreated may worsen over time. Severe arthritis may cause permanent joint damage, chronic pain, and may make mobility painful and difficult. Therefore, it is important to treat joint pain as soon as you discover symptoms, no matter how mild they may seem.

    A recent study in the journal Arthritis Care & Research looked at 3500 adults ranging in age from 45 to 79 years old and at risk for joint disease. The study found that those middle to older aged adults who heard cracking in their knees often were likely to develop arthritis in the next year.  For example, those that reported hearing their knee crackle “sometimes” or “often” were nearly twice as likely to develop arthritis in the next year as those who reported “never” (8% vs. 4.5%). Furthermore, those who reported hearing their knees crackle “always” were nearly three times more likely to develop the condition in the next year as compared to those who reported “never” (11% vs. 4.5%).

    How to Treat Joint Pain

    Be sure to visit your healthcare provider if you experience joint pain.  Not only can they provide medications that may help to relieve pain, but they may also be able to take x-rays and blood tests that could check to see if you may have arthritis.

    Other ways you can treat joint pain include:

    • Gentle stretching exercises
    • Warm shower
    • Ice packs in the sore area
    • Resting the sore joint

    Maintaining a healthy weight by staying active and eating healthy can also reduce joint pain. A joint-healthy diet contains plenty of calcium-rich foods such as milk, yogurt, and other low-fat dairy products as well as leafy green veggies like spinach and kale. Other vitamins and nutrients may also help with the prevention and treatment of joint pain such as the following:

    • Omega-3 fatty acids such as those found in fatty fish, plant-based oils, olives, nuts, and seeds have been found to reduce inflammation in those people who experience joint pain.
    • Glucosamine, a supplement made from the shells of crustaceans such as lobster, crab and shrimp, has been found to decrease joint pain and stiffness.
    • Capsaicin, such as that found in some analgesics, has been found to help rub out mild joint pain.
    • Osteovent by Vita Sciences contains a combination of joint-healthy supplements such as vitamin D, calcium, magnesium, vitamin K, and boron that have been shown to promote strong bones.

    You can also visit the Arthritis Foundation website for more information on joint pain research, treatment, and prevention. arthritis, joint pain

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Arthritis Foundation (accessed May 14, 2017) “What is Arthritis?”  & “51 Ways to Be Good to Your Joints” http://www.arthritis.org/

    Medline Plus (May 5, 2017) “Do Your Knees Crackle and Pop?” https://medlineplus.gov/news/fullstory_165268.html

    NIAMS (July 2014) “Living with Arthritis: Health Information Basics for You and Your Family” https://www.niams.nih.gov/Health_Info/Arthritis/default.asp#d


  • 7 Tips for Relieving Joint Pain in the Knees

    Joint pain in the knees, ankles, hips, or shoulders can indicate arthritis, damage to the cartilage that rests between your bones, making it hard to bend, twist, or kneel without suffering from immense pain. To relieve joint pain, it’s important to learn how to treat the inflamed areas at home, while also visiting your doctor to rule out serious injuries that may require surgery.

    joint pain in the knees

    What causes joint pain in the knees?

    Often, arthritic joint pain occurs in the knee when the soft cartilage of the knee cap becomes weak and fragile. Pieces of cartilage may become lodged into your joint area, causing severe aches and dull pain all around your knee area.

    Joint pain in the knees can occur because of a sports injury, poor posture, or occupations that require standing or sitting in one position for long hours.

    Symptoms include a constant ache in the front of the knees, limited movement and buckling.

    What are the best treatments for joint pain?

    First, see a doctor. You may need to take some x-rays. If there is extensive damage, then your doctor may suggest surgery.

    The most important treatments are the ones that you can do at home to reduce swelling, alleviate pain, prevent further damage to the knee and begin the healing process.

    1) Apply ice.

    The moment you notice the beginnings of pain in your joints, sit down, put your feet up, and put an ice pack on the inflamed area. This will reduce swelling and cut down on most of the pain.

    2) Rub on pain relief cream.

    Use a safe, gentle non-irritating pain relief lotion that contains natural  ingredients that soothe the muscles surrounding the joint and produce a cooling effect.

    3) Use over-the-counter medications.

    Pain relievers (such as acetaminophen) and nonsteroidal anti-inflammatory drugs (such as ibuprofen) can go a long way towards relieving joint pain and swelling in the knees.

    4) Build up the muscle.

    Visit a physical therapist to get a schedule of muscle-strengthening exercises that will help to speed up recovery and prevent further knee injuries.

    5) Protect the swollen joints.

    It may help to wear a brace or tight-fitting sock around your kneecap to sustain good alignment.

    6) Take it easy.

    If you’re used to exercising regularly, then this is a good time to take a small break. Until you’re feeling much better, avoid bending down to pick something up or sitting down on the floor.

    7) Wear proper footwear.

    Poor posture can cause joint pain in the knees, even if you don’t realize it. Cheap shoes that don’t cradle the foot properly can cause body aches and pains in the feet, legs, hips, and even the shoulders and back. Many people don’t realize the damage they’ve been doing to their spine until they finally sample orthotic inserts paired with good sturdy shoes that provide ankle support. And then, comes the relief…

    joint pain in the knees lotion

    Discover the healing effect of Joint Right Pain Relief Cream.

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    Do you have any other great tips for relieving joint pain in the knees, or elsewhere in the body? Please feel free to comment below.

    Image by Praisaeng