Volume 5 - Issue 1

Featured Content from The Arthritis & Glucosamine Resource Center

1. Riding a Bicycle and Arthritis
   By now, all of you should understand that exercise is an important ingredient to handling arthritis. And of course, some of you are much more active with your approach to exercise including some who ride bicycles. Although this is not everyone's "cup of tea" many of you do ride.
2. Want Healthy Joints?
   In the Land of Oz, the Tin Man had a very simple way of maintaining healthy joints. When his joints locked up, he simply reached for an oil can and gave them a quick lube.
3. Fueling up with Water: The New Twist
   We have always been told that drinking eight 8-oz. glasses of water a day is essential to good health. As well, we have always been told that drinking soft drinks, coffee, tea and other liquid substitutes is not the answer.

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Walking Through Arthritis

I have always made it clear that exercise is an extremely important component of dealing with arthritis. In fact, it is important in your overall health picture as well. It assists in maintaining a healthy heart, keeping blood pressure down, keeping arteries clean, and it helps in getting weight off.

Walking Your Way to Health
Yes. Walking alone is a great way to assist with all of these health issues. Recently, I was reading some material about "how much" is enough. One commentator said that you should walk about 10,000 steps a day and most of us only walk about half of that. For those who are even less active, that number drops to about 2,500 to 3,000. (Think about someone who sits at a desk all day or parks themselves in front of a television.)

10,000 Steps a Day
That equals about five miles. In terms of time spent doing this, there are many variables that include your ability to do this much walking. Whatever you are doing currently, it is worth increasing your effort not only to assist with weight and arthritis-related issues, but to maintain a health cardiac profile. It not only takes weight off, it also helps with preventing blood clotting that in turn can cause a stroke or heart attack.

Keeping Track
Personally, I think all of us can do more and our biggest problem is trying to keep track of what we are doing. In other words, if you know how much walking you are doing now it becomes a little easier to increase that effort.

You can walk into any sports store and buy one of those little "pedometers." Now, that is not to say that you have to spend a fortune; some of these devices are very expensive. I have seen them for $10 and $12. Buy one and use it! It not only gives you a pretty good idea of how much walking you are currently doing, it also gives you a way to assess how you can improve your walking habits.

The Regimen
It is really easy to get lazy about the exercise side of beating arthritis. You just buy a high-quality liquid glucosamine product and when the pain is gone you just let it go at that. That is not the entire answer here.

Excess weight is a very serious issue for anyone with arthritis. How do we get it off? We do it by eating a sensible diet and exercising. You may not be able to go out and run a marathon, but nearly all of you can do more walking. This is the simplest exercise program in the world and we all need to be taking advantage of it.

If you are not thinking about the arthritis benefits, consider the other factors. Not only will you be helping with your arthritis, you gain a healthier cardiovascular system, lower cholesterol, lose weight and, very importantly, acquire a sense of well being.

Conclusion
For regular readers of this column, it should be clear that I am very big on exercising. When you think about how easy it is to just incorporate a little more walking into your life, it really opens up a new way of thinking about it. Exercise does not have to be "hard work." It can be a lot of fun, too.

If you don't mind spending between $10 and $12 on a pedometer, it is a good way to get started. Check where you stand now on exercise and start "stepping up the pace."

See you next time.

Arthritis Message Board

We invite you to participate in our Arthritis Message Board Community. You can learn about arthritis, ask questions, get feedback, make friends, and build a support network of fellow arthritis sufferers. Visit the Arthritis Message Boards today!

Healthy Foods in Fighting Arthritis

Halibut Steaks with Thyme and Tomato Sauce This fresh fish is great paired with any vegetable or side dish, and the fragrance of thyme makes the meal a special event. 1/2 cup chopped onion 1 garlic clove, minced 2 tablespoons olive oil 6 tomatoes, peeled, seeded, coarsely chopped 1/4 teaspoon salt 1/8 teaspoon coarsely ground pepper 1 cup chopped fresh parsley 2 green onions with tops, chopped 1 tablespoon melted margarine 1 tablespoon thyme 6 1-inch fresh halibut steaks Salt and pepper to taste Sauté onion and garlic in 1 tablespoon olive oil in saucepan until soft. Stir in tomatoes, 1/4 teaspoon salt and 1/2 teaspoon pepper. Bring to a boil; reduce heat. Simmer for 15 to 20 minutes or until of desired consistency, stirring frequently. Process tomato mixture in blender or food processor until pureed. Return mixture to saucepan. Stir in parsley. Reheat just before serving. Combine green onions, 1 tablespoon olive oil, margarine and thyme in a bowl; mix well. Season halibut steaks with salt and pepper to taste. Arrange on grill rack 4 inches from coals. Grill over hot coals for 5 to 7 minutes. Turn steaks; brush with olive oil mixture. Grill for 3 to 5 minutes or until fish flakes easily. Spoon tomato sauce in center of dinner plates; top with halibut steaks. Garnish with sprigs of thyme. Find this and other recipes at The Arthritis Foundation

Halibut Steaks with Thyme and Tomato Sauce Serves 6. Per Serving: Calories 222; Fat 10 g; Cholesterol 37 mg; Fiber 3 g; Sodium 192 mg NOTE: Some arthritis sufferers are affected by members of the nightshade family. You can read more about nightshades in an article titled The Arthritis Diet: Foods to Avoid.

8 Tips to Control Arthritic Pain

This Arthritis Course is packed with quality information on what you should know before you talk to your doctor, the arthritis diagnosis, treatment options, treatment side effects, glucosamine, tips on proper diets and exercise, weight management, alternative options, and an easy to understand explanation of what exactly arthritis is, how it occurs, and the effect on cartilage including a discussion of chondrocytes, collagen, proteoglycans, glycosaminoglycans, and synovial fluid.

If you are committed to taking the right steps towards effectively easing arthritis pain and knowing all your options, then this course will be extremely helpful to you.

The course is spread out over an eight day period and a new part of the course is sent each day right to your email inbox.

Once you begin your course above, you will receive one article each day delivered right to your email inbox. The daily topics are:

1. The Arthritis Diagnosis
2. Osteoarthritis Explained
3. Exercise, Diet, and Weight
4. Cox-II Inhibitors and NSAIDs
5. So What is Glucosamine?
6. How to Evaluate Glucosamine Products
7. Alternative Arthritis Methods
8. Your New Arthritis Plan

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See You Next Month

This concludes the January Issue of The Arthritis Chronicle. Look for the next issue in your inbox on February 1st. Please forward to any friends you know who have arthritis and would be interested.

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Have a great January from the Arthritis Chronicle
See you next month!

Please note:
As readers of this Chronicle are aware, prudent exercise benefits those who suffer from arthritis. Most of the exercise recommendations made here are low impact in nature and designed to assist those who suffer from arthritis. Nonetheless, we always recommend that you consult with your physician before engaging in any type of exercise program.