ACUPUNCTURE FOR THE RELIEF OF ARTHRITIS PAIN
WEIGHT LOSS AND DIET: BACK TO BASICS FOR RELIEVING ARTHRITIS PAIN
THE BENEFITS OF EXERCISE: HELPING ARTHRITIS PATIENTS RETAIN MORE INDEPENDENCE
The benefits of exercise can include easing the pain and inflammation of osteoarthritis. But did you know that it also has the potential to slow progression of arthritis? According to researchers at Wake Forest University, an exercise fitness program can help people with osteoarthritis remain more independent in their daily activities, like getting out of bed, tying their shoes, and getting dressed.
“Prior to the study, our participants were afraid of falling and experiencing more pain as a result of their exercise, but actually the opposite proved to be true,” said Brenda Penninx, Ph.D., assistant professor of internal medicine, gerontology and geriatric medicine at the Sticht Center on Aging at Wake Forest University. Penninx and her colleagues gathered 250 participants age 60 and older for their study. At the onset, all of them could perform normal daily activities, despite osteoarthritis of the knee. This disease affects more than 80 percent of all people by the time they reach 70.
Participants were divided into three groups:
One group started a walking regimen for one hour a day, three days a week.
The second group took up weight training three times a week.
The third group did nothing.
The archives of Internal medicine (October 22, 2001) reported that at the end of the 18-month study period, 53 percent of the non-exercises had lost some or all of their abilities to perform daily tasks like getting out of bed, bathing, using the toilet and dressing. Of the group that exercised, only 37 percent reported reduced functional ability, with the majority maintaining their independence. Both of the exercise fitness programs, walking and weight training, seemed to be equally successful according to the study.
According to Penninx, an exercise fitness program can increase your strength, which in turn helps prevent falls, pain, and other forms of disability. “Many people are afraid their pain will flare up when they exercise, but in the long run they’ll be better off,” she said. “Initially, they may experience some pain, but in the long term, exercise has a positive effect on their pain and level of disability,” Penninx said.
“You don’t have to be a healthy person to start an exercise fitness program,” Penninx said. “The key is in finding something that you enjoy doing, because you’ll be more likely to continue it on a regular basis,” she added.
An alternative to exercising at home is joining a group exercise fitness program, which can be a strong motivator for many people. Most malls have walking groups, as well as hospital and YMCAs. In addition to having many proven health benefits, group exercise is beneficial for your mental and social health as well. Before starting an exercise fitness program, consult with your doctor, who can help you develop a plan that fits your arthritis treatment plan.
ACUPUNCTURE FOR THE RELIEF OF ARTHRITIS PAIN
Acupuncture, one of the oldest medical procedures in the world, started in China more than 2,000 years ago. Widely practiced in Asia and Europe, acupuncture for pain relief is increasingly popular with people in the United States. But how much do we really know about the effectiveness of acupuncture for the relief of arthritis pain? Here’s a look at the Western science behind Chinese needle therapy.
HOW ACUPUNCTURE FOR ARTHRITIS PAIN WORKS
Traditional Chinese medicine is based on the belief that an essential life force called qi (“chee”) flows through the body along channels called meridians. These meridians are like rivers that irrigate the body and nourish its tissues. Any obstruction along one of the meridians is like a dam that blocks the vital energy flow, creating pain and disease.
The insertion of hair-thin needles into specific points along the meridians is thought to help unblock the clogged energy channels. There are more than 2,000 such points on the body. Some practitioners use heat, pressure, friction, suction, or electrical impulses along with or instead of the usual needles, but the goal is always the same: to stimulate these points.
If meridians exist, Western scientists have found it hard to locate them. They don’t correspond to the pathways of the nervous or circulatory system. That’s not to say that acupuncture doesn’t work. There have been numerous studies of the therapy’s effectiveness, but many have been limited by poor design or small size. When it comes to arthritis pain relief, a 1997 consensus statement from the National Institutes of Health listed several conditions, including osteoarthritis, for which acupuncture “may be useful” when combined with standard medical care.
WHAT TO EXPECT DURING AN ACUPUNCTURE SESSION
The first acupuncture session may last about an hour and a half, with follow-up sessions taking about 30 minutes to an hour. Generally 3 to 15 needles are put in place and left there for several minutes. Getting stuck with needles may sound more like torture than therapy. Yet most people say there’s a slight stinging sensation as the needles enter, and no pain at all after that. Acupuncture needles are very thin and solid with a smooth point, not hollow with cutting edges like hypodermic needles. So having them inserted may not be as uncomfortable as getting a shot or having blood drawn. The number of sessions needed varies. For a complex, long-standing problem such as arthritis, one or two treatments a week for several months is not uncommon. The cost generally runs $30 to $100 per session or more. In some cases, insurance may cover acupuncture for arthritis pain relief. You may wish to check with your insurance carrier prior to scheduling any acupuncture appointment.
Most people do not experience side effects from acupuncture therapy. However, some side effects, such as bleeding or infection, can occur and may be minimized through the use of disposable needles. Some people who have never experienced acupuncture may feel dizzy after their first acupuncture treatment.
As with complimentary therapy, you should consult your doctor if you’re considering acupuncture for the relief of arthritis pain. He or she may choose to recommend it as part of your regular medical treatment. Your doctor may also refer you to a qualified practitioner.
When choosing an acupuncturist, you should ask about experience and credentials, the American Academy of Medical Acupuncture offers a referral service listing more than 1,500 physicians with specialized training in acupuncture. You can find the referral service on their website at www.medicalacupuncture.org. When considering a non-physician acupuncturist, you should look for one who is licensed and/or certified. The National Certification Commission for Acupuncture and Oriental Medicine certifies practitioners who have passed written and practical exams and who have significant formal schooling or professional experience.
WEIGHT LOSS AND DIET: BACK TO BASICS FOR RELIEVING ARTHRITIS PAIN
Arthritis medications, remedies and cure-alls seem a dime-a-dozen these days. New studies appear almost daily proclaiming promises for future relief. While these treatments may be a far-off dream, methods of combating arthritis are readily available and accessible. Some of these approaches are often overlooked or underestimated. These are not miracle cures, but they can go a long way toward reducing arthritis symptoms, delaying surgical options and getting us closer to a normal lifestyle. Among these options are diet and exercise.
If you are overweight, it can be an obstacle to pain relief. “Obesity exacerbates pain and functionality. You are exerting two times your body weight on the back, knees and hips with each step you take, “ says Carol Henderson, PhD, RD; Assistant Professor, Department of Nutrition at Georgia State University. Henderson points out that your risk of developing osteoarthritis is four times greater if you are obese. Furthermore, men who reached normal weight decreased their rate of developing osteoarthritis by 21% and women decreased their rate by 35%.
Don’t let this give you the idea that you have to lose 30 or 40 pounds to make a difference. You don’t necessarily have to go on a major diet or spend hours in the gym to get relief. In fact, it may take less effort than you anticipated. Henderson says losing only 11 pounds can reduce the risk of osteoarthritis over a ten year period by as much as 50%.
There are clear benefits to reducing your weight. SO, why not diet without the exercise? It is now generally understood that exercise in conjunction with a healthy diet can lead to significantly greater weight loss than diet alone. This is not the only benefit. Unlike other body tissues, there are no blood vessels that bring nutrients to the cartilage in your joints. Instead, joints are surrounded by synovial fluid, a substance that passes over the joint delivering nutrients which are absorbed by the cartilage. Without this feeding of the cartilage, it begins to deteriorate. “Exercise, even passive exercise causes fluid shift, so any exercise is better than nothing,” says Dr. Rita C. Sigmon, PhD, RD, LDN; Chair, Department of Nutrition Sciences at New York Institute of Technology. Sigmon was also emphatic about using proper nutrition along with exercise, explaining that foods high in saturated fats have an inflammatory effect on the body. Likewise, a diet low in saturated fats that includes proper vitamin intake can help avoid swelling in the tissues.
Together, exercise and diet can play a positive role in combating arthritis. Even more importantly, it may not take an intensive exercise program or highly restrictive diet to begin reaping the benefits from this approach. Modest attempts at weight control and a more active routine can aid in reducing the adverse affects of arthritis. Most importantly, it could be your first step towards a normal lifestyle.