By Rosa Ghidella

Arthritis can be a debilitating disease, affecting more than 3.4 million Australians. While
most  of us  perceive  arthritis as an  “old  person’s”  disease, statistics  from  Arthritis
Australia show a different Picture. In fact Around 60% of Arthritis Sufferers in Australia
are of working age.

Arthritis literally means “inflammation of the  joints”. Arthritis is found in more than 100
forms, with varying symptoms & signs. While people can be affected  in many different
ways, the most  common symptoms are  pain, swelling & stiffness in one or more joints
(often fingers & hands, knees, lower back, hips & shoulders) as  well as loss of mobility
and fatigue. 

In  some  cases, Arthritis  can  also affect much more than just one’s joints – it can
impact on surrounding muscles, tendons and ligaments. Normally, inflammation is the
body’s response to infection or injury. 

The  chemicals  released  by  the  body’s  immune  system to fight infection cause a
reaction in  our bodies that  Stimulates warmth, swelling and pain. However, in some
cases such as arthritis, there is an abnormal response from the immune system That
creates ongoing or chronic inflammation.

Preventing Arthritis

While inherited genes and one’s age can impact on arthritis, there are some things we
can all do to minimize the risk of arthritis.

• Early diagnosis is important - See a Naturopath or GP as soon as symptoms arise
• Maintain a healthy weight range being overweight or obese increases the likelihood
  of developing osteoarthritis as this places increased pressure on one’s joints
• Eat well and healthily – eating a diet high in natural foods and rich in nutrients is
  the best way to stay well. Reduce stimulants, sugars and additives.
• Treating injuries immediately and appropriately – this will help injuries heal rather
  than develop into something more debilitating later on
• Keep physically active – this helps maintain healthy joints and strong muscles and
  minimize injury
• Quit smoking and addictive substances – These not only  delete the body of
  important nutrients, but studies suggest that smoking, for example, can increase
  the risk of developing rheumatoid arthritis.

Developing a Natural Action Plan for Arthritis

There are many things  one can  do for  oneself to minimize  pain and discomfort from
arthritic pain. Our main premise is that if you can treat symptoms of Arthritis naturally
and manage pain naturally, then this is preferable to medications. However, of course,
if medications are required, consult with your doctor.

An effective treatment plan to address arthritis naturally can involve a series of
massage or physical therapies, exercise  and diet, Pain Management Techniques
such as meditation and relaxation, medicines or Natural Supplements & finding a
balance between rest & activity.

Massage and Arthritis

Massage involved the manipulation of soft tissues, such as muscles, ligaments and
tendons. While there are several types of massage, a quality therapeutic massage,
undertaken  by  a  fully  trained  and  qualified professional, can assist in managing
arthritic pain in many ways. 

Massage can  reduce one’s heart rate, improve joint  movement, relax tense muscles,
stretch tight muscles, ease muscular stiffness, increase the production of endorphins
(feel-good  hormones) and  stimulate the  flow of blood and nutrients to the skin and
underlying tissues.  

It is well known that massage can relieve  stress, anxiety & symptoms of depression.
According to the Mayo Clinic, massage has been shown to reduce arthritis pain. The
fact that most people feel good after a  massage is important too in that it can help
break the cycle of pain and stress that often goes along with arthritis. 

Regular massage is important for arthritis sufferers as results are cumulative & the best
results are  seen once  an individual has  embarked on a series of regular treatments. A professional massage therapist will know which techniques to avoid.

In addition to giving you a massage, a good therapist can show you Techniques to use
on yourself at home. While, a self-massage is not as enjoyable as having someone else
do it, it can still offer relief from pain and tension.

Not only will the part being Rubbed feel better, But so may your  Hands, since they're
getting a workout in the process. Self-massage works best for localized trouble spots
that are easy to get to.

For hard-to-reach places, ask a partner or  friend to help or buy an electric massager. 
Do not massage directly over an inflamed joint or when you have an infection or open
wound, since it could make these problems worse.

Here are some simple techniques to try:-

• Kneading -Grasp the muscle between your palm (or thumb) and fingers, lift  slightly & squeeze, as if you were kneading  dough. Don't pinch the skin, get into the muscle itself
with slow, regular squeeze-and-release motions. Do not overdo it. Fifteen to 20 seconds
on the same spot is enough.
• Stroking -Using lotion or massage oil, cup your hand over the muscle and firmly glide
your hand over the length of the muscle in a slow  repeated movement. Using different
amounts of pressure will help you know what you feel most comfortable with.

Exercise and Diet

Exercise helps arthritis by:-
o Reducing arthritic pain in joints
o Preventing stiffness of joints
o Promoting improved mobility
o Improving posture
o Relieving muscular tension
o Improving general wellbeing and fitness

A mix of strengthening, mobility & fitness exercises  are best. Some great exercises
include  walking,  swimming, hydrotherapy  exercises, aqua  aerobics, yoga, tai  chi,
dancing, gentle weight training and gentle stretching.  

Avoid  exercising  when  joints  are  red, swollen  or  inflamed, or When there is pain
experienced. Pushing yourself too hard can be detrimental to your health too. If you
still experience pain 2 hours after exercise, then you have done too much.

Food and Arthritis

Except for gout, most foods do not have a direct impact on arthritis. For a small number
of individuals with arthritis, it  is possible that sensitivities to certain Foods could trigger
or worsen their arthritis symptoms. 

The Mayo Clinic says that there is no scientific evidence that has consistently shown
that any particular food or food group can improve or reduce symptoms of arthritis.

However, as with all things, a Balanced Diet that ensures you  get all the  minerals and
nutrients you  need will help with your general wellbeing. One Danish study  found that
obese individuals with  osteoarthritis  in the  knee, who  lost 10 per cent  of their body
weight over a two month period, experienced a 28 percent improvement in the physical function of their knees.

Eating  lots  of plant  food (vegetables, fruits, grains  and  legumes) is  important. Drink
adequate water and reduce saturated fats such as cheese. Omega 3 oils such as found
in linseeds, walnuts, fish and seafood are  known to reduce  inflammation. A diet high in
Vitamin D may help prevent rheumatoid and osteoarthritis.

Dietary sources of Vitamin D include eggs, cereals and milk. 10-15 minutes of exposure
to the sun is also an effective way of increasing the natural intake of Vitamin D.

One study quoted by the Mayo Clinic suggests that reducing meat intake, but not
completely eliminating it, may be beneficial for arthritis sufferers.

In another study, individuals  with rheumatoid  arthritis  who followed  a traditional
Mediterranean diet for 12 weeks experienced less inflammation, improved  physical
function and improved vitality, compared to those  individuals who followed a more
typical Western diet, because of it  consisted of  more fish and less red meat than
the Western diet

Herbal supplements and Naturopathy

There is growing evidence that supplements such as glucosamine  sulphate can prevent changes in joint structures associated  with osteoarthritis,  can also  assist in improving symptoms.

Glucosamine occurs naturally in the body and appears to be involved in the formation
and repair of cartilage. Some  precautions are  necessary. For  example, glucosamine
should be avoided by people who are allergic to shellfish.

Just as the foods you eat can alter  the  effectiveness of some medications, some
medications can also interfere with how well your body absorbs and uses nutrients
from your food.

Consult with  your general  practitioner  or a qualified  naturopath. Our naturopaths will
undertake a comprehensive consultation with you, and through this process, will assess
a wide range of areas of your health  your lifestyle to  determine The most appropriate treatment plan.

Reducing Stress through Meditation & Relaxation Techniques

Psychoneuroimmunology is a field of study  concerned with the link between stress,
emotions, our nervous  system, our immune system and disease. Our immune system
is designed to ensure we are healthy by warding off viruses  keeping disease at bay.

Our nervous system is linked to our immune system – it serves as the communication
link between key organs such as the spleen  lymph nodes and the release of specific
hormones.

When we are stressed, the body tries to fight the  stressor or flee (the fight of flight
response), by triggering  areas of our  brain to release specific  hormones into our
bloodstream. When this functions well, it gives us the impetus, the get up and go we
need to get on with life.

However, when stress is chronic, or long-term, the chemicals released in our bodies
can suppress or limit the optimal functioning of our immune system, leading us more
susceptible to disease and pain. Conversely, Arthritis Sufferers may find it harder to
deal with stress as it places more pressure and challenges on the body.

Meditation and relaxation techniques such as deep breathing or visualization can assist
in reducing arthritic pain by reducing muscular tension and improving general circulation
and blood flow. Increasingly, research is showing that meditation has significant results
in reducing pain.

Find a local class or purchase one of the many CDs now available with guided meditation
or relaxation music. Just 15-20 minutes per day can be very effective in reducing stress
and supporting arthritis sufferers in their natural pain management.

References:
Arthritis Australia - 1800 011041 or www.arthritisaustralia.com.au
Mayo Clinic:- Guide to Managing Arthritis, 2006