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What Is Arthritis - Know Thy Enemy! (Part 2)

Managing Arthritis Naturally...

Learn what worked for our resident doctor who has suffered from arthritis for decades

- Written by Dr. Harrison Weisinger MBBS, PhD.

Here are Dr. Harry’s top tips for managing arthritis symptoms:


1. Curcumin

For decades, scientists have suspected that the spice turmeric, and its primary bioactive component, curcumin, possesses powerful anti-inflammatory properties.  However, the best evidence for this came just two years ago when researchers put the studies together and performed a ‘systematic review and meta-analysis of randomised clinical trials’ (which is the goldest of gold standards!).  In all, they considered dozens of studies that measured the effect of curcumin and turmeric on arthritis-related pain and stiffness. It was found that people taking up to 1000mg/day of curcumin had a very significant reduction in symptoms [3].

These findings are supported by further studies performed which have found that after only 10 days of curcumin treatment, there was a major reduction in inflammatory blood markers (cytokines) as well as reducing the inflammatory activity of particular immune cells known as macrophages [4].  This is particularly relevant for sufferers of RA, which has a profound inflammatory component.

Curcumin is 100% plant-based, being derived from the turmeric plant.  Keep in mind that curcumin is the active component of turmeric (and turmeric is only 2% curcumin) - so just taking turmeric itself won’t work.  It’s also important to use curcumin that has improved bioavailability, since curcumin, like turmeric, is poorly absorbed in its natural form. Truth Origins Liquid Curcumin have overcome this problem by making their product water-soluble.

2. Yoga


Why does this doctor repeatedly bang on about yoga?  I’ll tell you why - it works. In fact, while I’m not one to regret things, one thing I do regret is not keeping up yoga practice since I first learned about it in my teenage years (I was more interested in getting big at the gym 🤦🏻‍♂️).  I have no interest at all in the spiritual aspect of yoga. To me, it’s just a comprehensive strength and flexibility session and it need not take up much of your day!


While classes are great, and have a social benefit, I find it more effective to use an app and just do 15-20 minutes a day.  I actually have it as a recurring item on my to-do list manager. Arthritis or not, you’ll be amazed at how good your body feels after a few weeks of consistent practice of just 15-20 minutes a day. I use an app called the Sufferfest (www.thesufferfest.com), which is a cycling interval training program that offers yoga as a side offering (I only really subscribe for the yoga!).  The sessions can be downloaded on your phone or computer or you can stream them. My wife uses Daily Yoga Video which plays Enya-type music in the background and has a much bigger variety of sessions. Yoga strengthens the small muscles that support the large joints and builds flexibility in the joints (especially the spine).  

2. Yoga


Why does this doctor repeatedly bang on about yoga?  I’ll tell you why - it works. In fact, while I’m not one to regret things, one thing I do regret is not keeping up yoga practice since I first learned about it in my teenage years (I was more interested in getting big at the gym 🤦🏻‍♂️).  I have no interest at all in the spiritual aspect of yoga. To me, it’s just a comprehensive strength and flexibility session and it need not take up much of your day!


While classes are great, and have a social benefit, I find it more effective to use an app and just do 15-20 minutes a day.  I actually have it as a recurring item on my to-do list manager. Arthritis or not, you’ll be amazed at how good your body feels after a few weeks of consistent practice of just 15-20 minutes a day. I use an app called the Sufferfest (www.thesufferfest.com), which is a cycling interval training program that offers yoga as a side offering (I only really subscribe for the yoga!).  The sessions can be downloaded on your phone or computer or you can stream them. My wife uses Daily Yoga Video which plays Enya-type music in the background and has a much bigger variety of sessions. Yoga strengthens the small muscles that support the large joints and builds flexibility in the joints (especially the spine).  

3. Cycling, Swimming & Gym


Cycling

Immobility is the enemy of good arthritis management, so stay moving.  I took up cycling when I could no longer play competition basketball after my hip replacement.  Cycling is excellent because it is very gentle on the joints, while improving flexibility and cardiovascular fitness.  I’d recommend starting out with an hour of easy riding a week and building up from there. Try not to fall into the trap of only cycling indoors (say, at a gym or on a spin bike at home) because boredom will get you in the end! 


Swimming

It is a great way to build strength and flexibility, as well as improve fitness and lose weight (which reduces pressure on arthritic joints). I try to swim for just 30 minutes a week.


Gym

I’ve added this to the list because people with arthritis are prone to osteoporosis (reduced bone density) and in turn, are at risk of fracture and shorter life span. Weight-bearing exercise is the best way to prevent the process of osteoporosis, while also strengthening the muscles around the joints. It’s probably a good idea to have a program drawn up by a trainer that’s experienced. Some private health insurance companies will subsidise a gym program (because they know it’ll save them thousands of pounds down the track!).


4. Stop Smoking 


If you have arthritis and you’re still smoking: STOP! Smoking cessation is almost always the most important thing you can do for your health and arthritis is very responsive to this.  I know this might not be an easy thing to do, and if you have trouble stopping alone. It might be best to see your GP who can arrange nicotine replacement therapy (or other methods) for you in advance of your attempt.

5. Paracetamol.  But strict.


It is an unsung hero in medicine.  It can be under-rated when it’s often taken incorrectly.  Any version is fine and is super effective when taken 4x a day.  Strict. It will feel like a lot of tablets, but necessary if you want to get the pain relief that this drug is capable of.  Paracetamol is safe at this level unless you have existing liver disease. But of course consult your doctor first. 

6. Reduce carbohydrate consumption (and lose weight while you’re at it)


Believe it or not, carbohydrates are now considered to be “inflammatory”.  I’m not going to go into detail about that now, but I will talk about the fact that carbohydrates - or at least carbohydrate excess - makes us heavy. 

The days of muesli, fruit and yoghurt being a healthy breakfast are gone! If you can manage to reduce carbohydrates in your daily diet, you will undoubtedly lose weight - which is good for joints and for health in general. 

Now that you know what you can do to manage your symptoms naturally, try and add some (or all 🙌 ) of these steps into your weekly routine! - Dr Harry


Check out Part 1 Here for an in-depth explanation of what arthritis is!


Dr. Harrison Weisinger (MBBS, Ph.D.)

Dr. Harry is the Medical Director for Truth Origins, and a practicing medical doctor in Australia. Throughout his working career as medical doctor, university professor, and scientist, Dr. Harry has committed his life to improving human health. Each month he reads the various journals and studies being conducted across the world’s leading universities and research hospitals to bring you the latest research surrounding the truth about plant-based medicine.

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References

[1]https://www.nhs.uk/conditions/arthritis/

[2]https://www.housinglin.org.uk/_assets/Resources/Housing/OtherOrganisation/adapted-homes-empowers-lives-report.pdf

[3]https://www.liebertpub.com/doi/full/10.1089/jmf.2016.3705

[4]https://www-sciencedirect-com.ezproxy.utas.edu.au/science/article/pii/S1567576919307921

[5]https://ard.bmj.com/content/77/Suppl_2/1357.2.abstract

[6]https://www.ncbi.nlm.nih.gov/pubmed/28346333

[7]https://www.ncbi.nlm.nih.gov/pubmed/28303758

Dr. Harrison Weisinger

October 09, 2019

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