Nutrition and Supplementation

(Note: The nutrition and supplement information given here is relevant for all arthritics, including those who suffer from osteoarthritis and rheumatoid arthritis, which follows this “Osteoarthritis” entry.) It is important for arthritics to eat a diet high in protein, and to include complex carbohydrates and lots of fresh fruits and vegetables (avoid citrus fruits). Foods that are particularly protective include lentils, soy, and barley (rich in folic acid); asparagus, egg, garlic, and onions (high-sulfur content inhibits inflammation and assists in the repair and rebuilding of body tissues). Also include deep-sea, cold-water fish-such as tuna, salmon, and trout (high in fatty acids that lubricate the joints)-and soy products such as tofu and tehlpeh (high in the amino acid methionine). Consume up to a gallon of pure drinking water daily and juices from red, yellow, and green fruits and vegetables (not citrus), six to eight times daily (rich in phytochemicals). Be sure to eat fresh pineapple frequently, as it contains bromelain, an enzyme that fights inflammation.

Reduce your fat intake, as extra weight increases stress on joints and bones, and remember to eat foods rich in fiber every day. Some sufferers have an adverse reaction to nightshade vegetables (peppers, eggplant, tomatoes, white potatoes) because they contain solanine. Solanine interferes with enzymes in the muscles, resulting in pain and discomfort. Avoid iron supplements, as iron has been shown to be involved in pain, swelling, and joint destruction. Get your iron from foods such as peas, cauliflower, fish, broccoli, or blackstrap molasses.

People suffering from arthritis can benefit from an individualized supplement program. A specialist takes into consideration type of arthritis, age, weight, and a number of other factors. Also, studies have indicated that people suffering with arthritis have benefited from taking S-adensyl-L-methionine (SAM-e). Neither a hormone nor an herb, SAM-e is a chemical compound found in all living cells. In most people, the body manufactures all the SAM-e it needs from the amino acid methionine found in soybeans, eggs, seeds, lentils, and meat. It appears to regulate more than 35 different mechanisms and helps the body maintain cell membranes and remove toxic substances.

Following are some daily supplements that can benefit all arthritics.

Most Important

boron (3 mg)-required for healthy bones; recent studies suggest it may even reverse symptoms of osteoarthritis

sea cucumber (as directed on label)-replenishes the lubricants needed for connective tisues and joints

N-acetyl lucosamine (as directed on label)-aids in bone, tendon, and ligament formation

pantotheni cid (500 mg)-essential for steroid production

bromelain (as directed on label)-inflammation-fighting enzym

Also Recommended

calcium (2000 mg)-needed to prevent bone loss

shark cartilage (as directed by healthcare provider)

cat’s claw (as directed on label)

magnesium (1000 mg)-needed to balance calcium

copper (3 mg)-strengthens connective tissue

zinc (30 mg, not to exceed more than 100 mg total supplement)-necessary for bone growth; often deficient in arthritics

coenzyme (60 mg)-aids in the repair of connective tissue

niacinamide (500 mg 3 times daily)-helps reo lieve pain and reduce inflammation (Note: this vitamin is especially helpful for rheumatoid arthritis sufferers.)

vitamin E (400 IU)-an antioxidant that protects joints from damage by free radicals; increases joint mobility

citrulline (as directed on label)-antiinflammatory properties (Note: this vitamin is especially helpful for rheumatoid arthritis sufferers.)

glutathione or N-acetyl cysteine (250 mg) strong antioxidants (Note: especially helpful for rheumatoid arthritis sufferers.)

grape seed extract (as directed on label)-a free radical scavenger that also fights inflammation and strengthens connective tissue

hydrolyzed collagen (as directed on label)-important for joint tissue rebuilding

S-adensyl-L-methionine (SAM-e) (as directed on label)

methyl sulfonyl methane, or MSM (as directed on label)-a sulfur compound that aids synthesis of collagen

capsaicin (as directed on label, topically or orally)-good pain reliever and anti-inflammatory

(For an acute condition, take supplements until your symptoms subside. If symptoms persist, seek the advice of your healthcare provider. For a chronic condition, consult your healthcare provider regarding the duration of treatment.)

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Supplements

Increase your B6 intake. While researching CTS in 1976, John Ellis, M.D., of Mount Pleasant, Texas, made an intriguing discovery: He noticed that the condition was more common in people who were deficient in vitamin B6. When he gave B6 supplements to patients with CTS, many of them saw their symptoms disappear completely.

Since then, several other studies have confirmed the benefits of vitamin B6 in treating CTS. If you want to try B6, take 100 milligrams a day. But keep in mind that B6 therapy doesn’t work overnight, Dr. Ellis cautions. You may have to wait up to 12 weeks before you notice improvement.

Exercise

Twist those wrists. At the Hand Institute and Orthopedic and Reconstructive Center in Oklahoma City, Houshang Seradge, M.D., taught people with CTS simple wrist exercises. The participants stood with their arms outstretched in front of them and gently flexed their wrists up and down and rotated their wrists in circles for a total of 5 minutes. Then Dr. Seradge measured the pressure on the participants’ median nerves. The pressure had dropped to near-normal levels and remained low for more than 20 minutes after the participants had completed their exercises.

Dr. Seradge recommends wrist flexes and wrist rotations for everyone with CTS. “Do them first thing in the morning and hourly during the workday,” Dr. Seradge advises. “If you wear a wrist splint, remove it, do the exercises, then put it back on.”

Herbal Medicine

Get to know willow. James A. Duke, Ph.D., recommends the herb willow bark for CTS. “Willow bark is an anti-inflammatory,” he explains. “It was the original plant source of aspirin.” To make an herbal tea, add 1 to 2 teaspoons of powdered willow bark to 1 cup of boiling water. Simmer for 10 minutes, strain out the herb, and drink. Dr. Duke suggests drinking two to three cupfuls a day. You can buy powdered willow bark in health food stores.

Turn to turmeric. “Turmeric has been used for centuries to treat inflammation,” says Joseph Pizzorno Jr., N.D. “Scientific research has shown that the herb has anti-inflammatory activity comparable to pharmaceutical hydrocortisone.” He recommends taking 250 to 500 milligrams of turmeric extract (1/4 to 1/2 teaspoon) three times a day, before meals.

Be aware that turmeric and nonsteroidal anti-inflammatory drugs don’t mix. So if you’re taking aspirin or ibuprofen, don’t use turmeric, and vice versa.

Bank on bromelain. Bromelain is an enzyme found in pineapple. Several studies have shown that it decreases pain and swelling. You can buy bromelain supplements in most health food stores. Dr. Pizzorno recommends taking 250 to 500 milligrams three times a day, before meals. “Or simply eat more pineapple,” Dr. Duke adds.

Chinese Medicine

Press the right point. Periodically pressing the point Pericardium 6 may relieve CTS pain. The point is located in the middle of your inner wrist, 2 1/2 finger-widths above the wrist crease. Apply steady, penetrating finger pressure for 3 minutes every hour or two.

Consider acupuncture. If acupressure doesn’t help, you may want to consult an acupuncturist, since acupuncture is a bit more potent. In one study, needle stimulation of the point Pericardium 6 brought relief to 35 of 36 people with CTS-including 14 who had unsuccessful surgery to alleviate their symptoms.

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Metal halide grow lights create fantastic light under which your plants will thrive. These grow lights are a HID, or high-intensity discharge, light. They are small grow lamps that produce a lot of light, and yet are more efficient to run than either incandescent or fluorescent light bulbs. Indoor gardeners and hydroponics enthusiasts get great results with their plants when they use metal halide lights.

Metal halide lamps are made up of several different parts. There are tungsten electrodes which are connected to a quartz arc tube, where the light is produced. Inside the arc tube is where you will find mercury vapor, different metals and noble gas, all of which play a part in creating the light produced by MH grow lights. The arc tube is covered by a glass bulb. There is a metal base, and a connection to the power source. Some metal halide grow lights use an arc tube made of alumina or aluminum oxide, as well. This type of grow light requires the use of a ballast to control the flow of the current through the arc tube in order for the grow lamp to function properly.

Each different type of grow light has a particular color-rendering index and correlated color temperature. This is true of the metal halide grow lights. Some of these lamps have an 80 color-rendering index, on a scale of zero to 100. This index ranks lights to show how well or poorly they reproduce colors of objects being lit by the lamp.

100 is the best rating, and zero the worst. Therefore, an 80 is reflective of a very good quality white light. In terms of correlated color temperature, MH grow lights can range from 3,000 K to 20,000 K. 3,000 is in the yellow range of the spectrum, while 20,000 is in the blue range. (K refers to the Kelvin temperature scale.) In terms of comparison, daylight registers in at 6,500 K, whereas a television screen is at 9,300 K and moonlight is at 4,100 K. If you are an indoor gardener, you are trying to recreate daylight in order for your plants to thrive, so you will want a bulb as close to daylight’s 6,500 K as possible.

Light produced by a grow lamp can fall at different spots on the electromagnetic spectrum. Some lights lean more toward the blue end of spectrum, while others land on the orange and red end. This matters to the indoor gardener, because baby plants need light in the blue spectrum in order to grow well. If you want a mature plant to produce fruit or flowers, then you will need lights in the red and orange spectrum.

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Susan Slobac has enjoyed hydroponics gardening for years now, and has experimented with numerous types of grow lamps. She’s had great success using metal halide grow lights for her indoor gardening at home and as part of her local gardening club.

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