Preserve
Your Precious Cartilage
©2005
by Katherine Poehlmann, PhD
Complaints
of “arthritis” can cancel a vacation, cut short a hiking field trip, end a golf
game early, or put a hobby like needlework on hold.
There
are dozens of disorders characterized by joint pain, inflammation, and chronic
fatigue. Specific diagnostic tests can determine the cause. Often it is a
microbial infection, as with Rheumatoid Arthritis, Fibromyalgia, MS, Carpal
Tunnel Syndrome, or Chronic Fatigue Syndrome. Sometimes allergies (foods,
chemical, environmental) can mimic arthritis symptoms.
Joint
pain can also occur when the muscles surrounding the joint are lax and the
bones are out of alignment. Joint integrity is lost as the misaligned bones do
wear-and-tear damage to cartilage over time.
Cartilage
is like a sponge – it needs fluid to function properly. This means not just
water (although that's 70% of the cell structure) but fluids like hyaluronic
acid, a natural substance our body produces to "grease" the joint
during movement.
Compression/relaxation
action in the joint moves these fluids around and results in flexibility and
free movement. Inactivity makes cartilage thin, brittle, and subject to
tearing. Helpful non-impact exercises are tai chi, yoga, Pilates, the Egoscue
Method, and water aerobics.
Poor
posture, ill-fitting shoes, or a sagging mattress can lead to joint pain.
Carrying extra body weight, heavy purses, briefcases, or backpacks put undue
gravitational stress on joints. Over time, these stresses will destabilize
joint integrity, leading to osteoarthritis through wear and tear of cartilage.
Proper
diet provides nutrients to nourish joint tissue. Good circulation of blood and
lymph systems delivers those nutrients. Regular exercise promotes good
circulation and muscle tone.
Sedentary
living habits add to cartilage degeneration. Make sure your chairs and sofas
provide good back support. Don't sit for more than an hour at a time at your
desk or computer. At home, take a short break to do light housework or garden
chores. Gentle stretches while on the phone or during TV commercials can help a
lot to keep joints lubricated. At the office, try resistance exercises, stretches,
and “wall pushups” when possible. Forego the elevator and take the stairs.
Drink
eight 8-ounce glasses of pure (not tap) water daily. That’s the equivalent of
two sports bottles. Herbal or decaffeinated teas count toward your water quota
and provide an antioxidant bonus. The additives in sodas, fruit juices, and
coffee do more harm than good.
Some
supplements that nutritionists recommend to encourage flexible, elastic
cartilage are MSM (500-1,000mg/day), glucosamine sulfate (1500 mg/day),
chondroitin sulfate (1200 mg/day), unflavored gelatin (1 or 2 tsp per day),
Vitamin C (500-2,000 mg/day), fish oil or flaxseed oil (1000 mg/day).
Discuss
your particular vitamin/supplement needs and exercise plans with your health
care provider.
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Dr.
Poehlmann is the author of Rheumatoid Arthritis: The Infection Connection,
available on Amazon.com and at major bookstores, or click here to order now.
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