Pain Free Arthritis Final

Pain Free Arthritis
Paige Kelly 2012
Pain Free Arthritis
All rights Reserved 1
Pain Free Arthritis

Table of Contents: Introduction: 1) Types of Arthritis: Osteoarthritis Rheumatoid Arthritis Juvenile Arthritis 2) Diet: Foods to Avoid Foods to Eat Right Foods !. Right Body 3) Supplements: Fish Oils Vitamins Herbs 4) Breathing Exercises: Slight Smile Nostril Breathing Rapid Deep Breathing 5) Exercise: Stretching Strengthening Balance Flexibility Endurance 6) Pain Relief Aids: Ice Moist Heat Sprays Ointments 7) Home Remedies: Gin N Raisins Copper Bracelets Apple Cider Vinegar & Honey Conclusion: Resources
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

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Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Written & Published by: Paige Kelly
Copyright 2012 Paige Kelly All Rights Are Reserved No part of this document may be reproduced or transmitted in any form whatsoever, including electronic, photocopying, and recording or any means of infringing on the copyright, without the written permission of the author. Disclaimer and Legal Notices: Pain Free Arthritis was written as a reference and practical guide, not as a medical manual for treatment. Ideas contained herein are designed to help you make informed decisions about your state of health. They are not intended to help you make a diagnosis about your illness, nor are they intended to be a substitute for any treatment prescribed by your regular physician. If you are on medication prescribed by your doctor, do not discontinue your drugs without discussing this decision with your physician. Before using any alternative treatment suggestions from this eBook, we strongly advise you to seek the advice and counsel of your licensed doctor. All home remedies and self treatment do not replace consultation with your medical professional and are intended for educational purposes only. The Food and Drug Administration has not evaluated any of the products or statements concerning the efficacy of these treatments. Ultimately, you must take full responsibility for the decisions you make concerning treatment for your illness and how you use the information contained in this book. Therefore, the author or publisher assumes NO LIABILITY directly or indirectly neither FOR THE USE OF ANY INFORMATION OBTAINED FROM THIS BOOK nor any adverse effects that result from knowledge obtained therein. Note: Any slights of people or organizations are certainly unintentional. Paige A. Kelly 201 La Prado Place Birmingham, AL 35209 [email protected]
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

INTRODUCTION:
It is certainly true that preventing a disease is far better than trying to find a cure and living through the cure. Prevention begins and stretches across decades, starting obviously in childhood and reaching into our adulthood. Unfortunately, we get caught up in a hectic lifestyle of eating processed foods, with additives, food preservatives, harmful fats, foods grown in poor, undernourished soil, animal and diary products laced with antibiotics, instant breakfast foods (or no breakfast), low calorie diet dinners, (loaded with salt) and a high content of salt in everything on the grocery shelf. We dont even take time to read the labels any more. Our bodies are being robbed of the essential nutrients that we need to insure a healthy and energetic life. The breakdown doesnt happen all at once. Gradually and subtly we notice more frequent headaches, fatigue, anxiety, digestive problems, insomnia, back pain, increasing weight gain, aches and pains in our knees and joints and a host of other low-grade chronic problems. It may even explode into gripping pain that leads straight to the doctors office. The diagnosis could be arthritis. Thus begins the rounds of prescription drugs that are supposed to alleviate the arthritis. Conventional medicines for arthritis are not without risks and often leave you still coping with the pain. Then the newspapers or TV report the shattering news that one of the drugs you were taking has been withdrawn from the market, because of complications, side effects and even fatalities. So now what do you do? You realize that you must be more pro-active in your health quest. Necessary changes in your lifestyle have to be made to create new healthy cells. Your body makes millions of new cells every single day in the bone marrow of your bones. Its up to you to provide the fuel it takes to produce these healthy new cells. Nutrition and supplements play a powerful role in restoring control of your health and will give you energy and vitality. The good news is you can beat the odds with proper diet, exercise, supplements and alternative remedies and take the edge off of your constant life of pain. Remember the cure comes from within. We were born with a powerful immune system and it is to each one of us to empower that system to bring balance, harmony and healing. Dont you want your later years to continue to be healthy and active years? You want to be as independent as long as you can. So come on, make the tough choices. Welcome to Pain Free Arthritis. A wise man should consider that health is the greatest of human blessings. ~Hippocrates~
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Chapter I: TYPES OF ARTHRITIS
If you are reading this book, you are probably desperately looking for some form of relief from your chronic, disabling arthritic pain. You are tired of over-thecounter drugs, prescription drugs that have more frightening disclaimers than the benefits of the medicine itself. The prospect of surgery looms over your head; leaning on canes, walkers or even wheel chairs are no fun. Some days the pain is almost crippling and you cant figure out what triggered the increase in the intensity. You just want it to go away. You want your life back! Arthritis is taking over your life, your thoughts, and your mobility. There is a feeling of helplessness about the long term outcome of prolonged pain and coping with it. Are there days when you give into depression? Are you just tired of being tired all the time? You are certainly not alone. It is my desire to put all possible information and options at your fingertips, in one place, so that you gain a new sense of freedom and purpose. Some of the home remedies may seem a bit eccentric or just plain silly, never the less, some people swear by them. So lets keep an open mind. Remember you did not get in this painful condition overnight. Your suffering goes back to old sports injuries, broken bones, repetitive job-related movements, obesity, fast-food diets, skipping meals, eating a rich high fat diet, trauma, prolonged stress, poor sleep habits and!did I leave out anything? What about those strange diet pills? The crash diet lists abounds from low carbs; the cabbage and chicken soup diet, 3-day Diet, The Metabolism, The Atkins, Scarsdale diets, vegetable juice diet, the Air force Diet, to 4 days on-4 days off, grapefruit diet, diets that deliver meals to your home and there seems to be a new one coming on the scene every day. But what about the over-all damage to the kidneys or liver? These are not balanced diets and are not meant to be a permanent way of eating or maintaining healthy tissues, joints, organs, glands, lymph nodes or other parts of this wonderful body we live in. Being overweight forces the joints to carry more weight especially in the knees. For example, if you are 10 pounds overweight, you put 60 pounds per square inch of extra pressure on your knees every time you take a step. Ouch! Be kind to your arthritic knees and shed those unwanted pounds. Try to set a small goal of losing 5-10 pounds this year. Losing 1 ounce per day will result in 25 pounds lost in a year. Cut out in-between fattening snacks, substitute water for diet colas. Take good care of your body; it
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

is the only one youve got. You cant go to the Body Shop and pick out a spare part. Youll never know the extent of the damage until a yearly check-up with your doctor or an unexpected illness pops you into the ER. The continued aggravation and neglect to your body and joints can lead to a full-blown explosion of arthritis, heart damage or worse. Do you know that fifty-six million Americans have doctor-diagnosed arthritis? Arthritis is the most common cause of disability in the United States, limiting the activities of nearly 19 million adults annually. In the US there are approximately 300,000 hip replacements, 300,000 lower-back surgeries, and 400,000 knee replacements annually, mostly resulting from osteoarthritis. *What Is Arthritis?* Remember the old spiritual Dem Dry Bones (Hear the Word of the Lord): Your toe bone is connected to you foot bone, your foot bone is connected to you ankle bone, your ankle bone..! Well, all those bones hang out in a 'lot of joints'. Arthritis affects the knee joints, hip joints, the joints in your fingers and the joints in your toes and they can all be hurting at the same time. . Osteoarthritis mostly affects cartilage, the hard but slippery protective layer that covers the ends of bones where they meet to form a joint. Healthy cartilage allows bones to glide over one another and ensures that your joints bend smoothly and painlessly. Cartilage also absorbs energy from the shock of physical movement. In osteoarthritis, the surface layer of cartilage breaks down and wears away. This allows bones under the cartilage to rub together, causing pain, swelling, and loss of motion of the joint. Over time, the joint may lose its normal shape. Also, small deposits of bone - called osteophytes or bone spurs may grow on the edges of the joint. Bits of bone or cartilage can break off and float inside the joint space. This causes more pain and damage. But even cartilage cannot do this tremendous job alone. A thin membrane called the synovium provides fluid that lubricates the moving parts of the joint. When the cartilage wears out the synovium becomes inflamed and arthritis targets one of those joints in almost any part of your body. Now the joint surfaces bump and grind against each other sometimes causing excruciating pain. Arthritis comprises over 100 different diseases and conditions, each with different symptoms and treatments. This is why you need to have at your fingertips all the natural remedies and options that have worked for other arthritic sufferers. Because the disease is chronic, it can come and go on for long periods of time. Arthritis causes changes that you can see and feelswelling, warmth, and redness in your joints. In some instances the pain and swelling last only a short time, but it can become very severe.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Other types cause less troublesome symptoms, but still slowly your joints are being damaged. Now it has become a job of living with degenerative arthritis! Let's consider the common symptoms of arthritis. Osteoarthritis Symptoms: Chronic Joint Pain Aching Limbs Joint Stiffness, especially upon waking Problems in Mobility, Walking, Use of Arms Swelling or redness in or around the knee joints Hand and fingers deformed Neck pain If any one of these symptoms lasts longer than 2 weeks, see your regular doctor or a rheumatologist. Your doctor will probably prescribe medications to relieve your pain. You need to be aware of and discuss the side effects of these drugs. The two most prevalent types of arthritis are osteoarthritis and rheumatoid arthritis. We need to understand the difference, because the treatment varies. Osteoarthritis (OA) is by far the most common type of arthritis. My doctor said that by the time you are twenty-five, everyone has a touch of arthritis in the spine even if you are symptom-free. Now thats scary. As we get older all the sport/work injuries of our youth begin to catch up with us and the cartilage begins to become ragged and wears away. Cartilage is the tissue that pads bones in a joint. At OAs worst, all of the cartilage in a joint wears away, and leaves bones that rub against each other. You are most likely to have OA in your hands, neck, lower back, or the large weight-bearing joints of your body, such as knees and hips. In osteoarthritis, the cartilage can be eroded so much that bone does rub on bone. This type of arthritis develops gradually over a lifetime as a simple result of the wear and tear placed on your joints over the years. Very few people escape some degree of osteoarthritis, though the severity varies a great deal. As a matter of fact, if you are over the age of 50, you are likely to have at least one joint affected by osteoarthritis. Osteoarthritis affects men and women equally and is by far the most common type of arthritis. Osteoarthritis symptoms can range from stiffness and mild pain that comes and goes with activities like walking, bending, or stooping to severe joint pain that is constant even when you rest or try to sleep. Sometimes OA causes your joints to feel stiff when you havent moved them in a while, like riding in the car. But the stiffness goes away when you get up and move the joint.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Rest and exercise will make it easier for you to move your joints. Keeping your weight down is a good idea. We will talk about these two later on in detail. If pain from osteoarthritis in your knee is very bad, your doctor might give you shots in the joint. This can help you to move your knee and get about without pain. Some people in desperation eventually have surgery to repair or replace damaged joints. But we all want to avoid that extreme as a last resort, if we can. Rheumatoid Arthritis is the second most common type of arthritis according to the Arthritis Foundation. It affects approximately 2.5 million people in the United States and about 70% of the patients who have the disease are women. Rheumatoid arthritis usually develops between the ages of 30 and 50 years of age, but can occur at any age. Even young children can have this autoimmune disease. Rheumatoid arthritis advances in three stages: 1.inflammation, 2. rapid cell division which causes thickening of the joint and 3. the release of enzymes that digest the cartilage and bone within the joint causing the joint to become misshapen. RA is a systemic severe disorder due to an autoimmune disease associated with constitutional symptoms which can affect other organ systems in your body and affects over 2 million Americans. The most common and disabling clinical feature of Rheumatoid arthritis is chronic, deforming, persistent pain, functional disability, stiffness and fatigue that can affect multiple joints. It is a disabling and painful inflammatory condition, which can lead to substantial loss of mobility due to pain and joint destruction. The disease is also systemic in that it often affects many extra-articular tissues throughout the body including the skin, blood vessels, heart, lungs, and muscles. Inflammation can occur in your tear ducts, salivary glands and the lining of your heart or lungs. Some people with Rheumatoid Arthritis develop small lumps under the skin called rheumatoid nodules. Usually the nodules are not painful, but can be troublesome if they form on the feet or heels. In RA the cartilage in and around the joints and often the bone surfaces are destroyed. The damaged tissue builds-up scar tissue causing a narrowing of the spaces between the joints, folds develop and often times fuse together impairing walking or even the wearing of shoes. Let's take a look at a normal and an abnormal joint. We will also look at the symptoms of Rheumatoid Arthritis.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis
Rheumatoid Arthritis Symptoms: The American College of Rheumatology has defined (1987) the following criteria for Rheumatoid Arthritis: Morning stiffness of >1 hour. Arthritis and soft-tissue swelling of 3 of 14 joints/joint groups Arthritis of hand joints Symmetric arthritis at level above the 95th percentile Subcutaneous nodules in specific places Swollen, red stiff joints Deformed feet and toes The cause of Rheumatoid Arthritis is unknown, but it has long been suspected to be infectious. Mycoplasma, Erysipelothrix, Epstein-Barr virus, parvovirus and rubella have been suspected but never supported in epidemiological studies. As in other autoimmune diseases, the "mistaken identity" theory suggests that an offending organism causes an immune response that leaves behind antibodies (disease fighting proteins) that are specific to that organism. However, the antibodies are not specific enough. Once triggered, (See Chart above), the immune response causes inflammation of the synovium. The synovium membrane is the soft tissue that lines the
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

surfaces within your joints. The inflammation causes the membrane to become irritated and thickened and the nutrients are no longer able to reach the cartilage. The offending antibodies begin an immune attack against the synovium, because some molecule in the synovium "looks like" a molecule on the offending organism that created the initial immune reaction. The body is actually at war with itself. This sounds very technical, I know, but if you have Rheumatoid Arthritis, some of this may have been explained by your doctor. Basically, this is why your body begins to attack itself. Most Rheumatologists usually prescribe an antibiotic along with the other medications. Many doctors and patients believe that the onset of the illness can be traced to a traumatic experience occurring earlier in their life that was never resolved. The course of rheumatoid arthritis is difficult to predict, and some people respond to treatment better than others. Surgical treatment in rheumatoid arthritis is used to relieve severe pain and improve function of severely deformed joints that do not respond to medication and physical therapy. However, its effectiveness in the treatment of rheumatoid arthritis is not really known at this time. What a doctor prescribes depends on: how serious the rheumatoid arthritis is and the person's general health: how serious the rheumatoid arthritis may become: what drugs to prescribe: how long the person will take the drug: how well the drug works and the possible side effects. In most cases, when the diagnosis of rheumatoid arthritis is confirmed, DMARD (Disease-Modifying Arthritic Drugs) agents, like methotrexate, will be started. It is one of the most effective and best tolerated DMARDS. Other DMARDS such as Plaquenil (hydroxychloroquine) and sulfasalazine (Azulfidine), and leflunomide (Arava) are also used. DMARDs have been found to produce durable remissions and delay or halt disease progression. (Note: Now when your doctor prescribes these medications you can go to the library for more information or browse the websites for Drug Alerts in my Resource Section at the end of this book. Do your homework and be informed. Anti-inflammatories and analgesics do not delay or halt the progression of arthritis, but they do help reduce the pain temporarily.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Anti-inflammatory agents include: Glucocorticoids Non-Steroidal Anti-Inflammatory Drugs (NSAID) Analgesics such as: acetaminophen opiates lidocaine topical It is not understood exactly how these drugs work for Rheumatoid Arthritis. This disease is so difficult to manage because this type of arthritis is symmetrical, occurring in the same joint on both sides of the body. Researchers have generally concluded that genetic factors, obscure microorganisms, diet, allergies and low levels of antioxidants, and trauma are all contributing factors in the onset of this disease. It is a multi-faceted disease and it makes sense to treat it as such. We will be discussing some of these solutions in detail later in the book. Because the disease is so damaging to the body, depression can become a real concern and can actually worsen the situation. The goal of self-management is to lessen the severity of the pain and to improve the quality of life for people with Rheumatoid Arthritis. Pain does impact every aspect of daily living. It affects your work, relationships and your ability to perform everyday tasks. By being aware of this side effect of depression, family members and friends can be very supportive and encourage the person to keep moving; keep trying and never give up the fight to regain their health. That is what this book is all about. Juvenile Arthritis: There are over 300,000 to 600,00 cases of Juvenile Arthritis in the United States affecting children under the age of 17 years with chronic arthritis or rheumatic conditions. Arthritis is a terrible disease, but is most heartbreaking when it affects children. Children can develop the same types of arthritis found in adults, but Juvenile Arthritis is the most prevalent type found in children. Juvenile arthritis is really in the class of Juvenile Rheumatoid Arthritis and it is believed that heredity and environment are factors contributing to the disease Juvenile Arthritis is an autoimmune disease, which means that the body mistakenly begins to attack the healthy joints, ligaments and the tendons as we discussed in the description of RA. This is an idiopathic (cause unknown) disease, thought to be a two-stage disease that is genetic in origin and triggered by perhaps a serious virus.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Symptoms of Juvenile Arthritis: Joint pain and persistent inflammation, Redness, swollen hands and feet Unexplained skin rashes, Swelling and stiffness which is more pronounced in the morning or after a nap. High Fever at the onset (sometimes, but not always) Eye inflammation Stunting of growth When Juvenile Arthritis is suspected, your doctor will order blood tests and perhaps x-Rays, although these will not give a definitive diagnosis. A physical and occupational therapist are usually recommended to help the child cope and regain mobility and flexibility and learn to live with the disease. Be prepared for dramatic life-style changes in managing this disease. Regular exercise, and a balanced, healthy diet devoid of junk food are an important part of the childs treatment plan. Diet and exercise are two disciplines that must be seriously addressed. The elimination of all junk foods: fried foods, sugar/sweets, red meats, all cola drinks, nightshade vegetables, chocolate, caffeine, milk and dairy products (see page 13-14, and 17 for Foods to Avoid), are necessary to control the escalation of the disease. Discuss often with your child why certain foods can aggravate joint pain, increase fatigue and reduce the quality of life. This should be carefully explained to your child so that your child becomes pro-active with you. For snacks substitute sunflower/pumpkin seeds, almonds, Brazil nuts, walnuts, pecans and Omega-3 peanut butter with Flax Seed which is delicious on an apple or a banana. The addition of supplements will greatly enhance the health of your child. The most important is Omega-3 Fatty Acids (EFAs) which will lubricate the joints, and relive the pain. As discussed later in the book you can try lemon-flavored fish oil and cod liver oil for improving mobility and preventing joint damage. Usual dosage is 1 teaspoon of one or both oils daily. Cod Liver oil in addition to being high in Omega-3 Fatty Acids has high levels of Vitamin A and D. The lemon-flavored Norwegian Cod Liver Oil is quite palatable. (See page 24 for Recommendations.) Foods that contain Omega-3 are salmon, sardines, tuna, mackerel and halibut.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

In addition to Omega-3 fish oils a Calcium supplement is needed. Calcium Citrate supplement is essential for an increase in bone density. How much calcium for children? The National Institute of Arthritis and Musculosketal and Skin Diseases (NIAMS) conducted clinical trials trial in which juvenile rheumatoid arthritis (JRA) patients took an oral calcium supplement of 1,000 mg in divided doses. A follow-up in 24 months showed a marked increase in bone formation. A good multi-vitamin should complete the needed supplement requirements. The most important advice that is paramount to overall good health for youngsters and, of course, adults is the consumption of water!. lots and lots of water. Water washes out toxins, lubricates the cartilage, eliminates pain in the joints and keeps the body hydrated to perform all the major functions of every organ in the body. Every person should drink at least half of their body weight in water and that especially includes youngsters with Juvenile Rheumatoid Arthritis. Parents can help the doctor in his prognosis by keeping a record of the childs flare-ups, all symptoms and changes in the joints. Make note of any foods that seem to aggravate and cause a flare-up of joint pain. When children have JRA it really affects the whole family all of whom have to help with the physical and emotional challenges. There are adjustments you can make to help your child cope with this illness. Swimming is a helpful activity because it engages many joints without putting any weight on them. You might consider buying an extra set of school books to avoid those heavy back packs which can certainly cause strain on the joints. Discuss with your childs teacher playground activities and circumventing any stairs that your child might have to climb at school. At the end of this book there are several resources to different medical websites that will prove very beneficial to the caregiver of a child with Juvenile Rheumatoid Arthritis.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Chapter 2: ARTHRITIS DIET
Just as you cant put sugar in your gas tank and expect it to run, neither can you consume a life time of unhealthy food and expect your body to run efficiently. Sooner or later it catches up with you. If you already have knots in your hand joints, swollen knee caps, twisted toes and ankles, you may not associate this agonizing pain with your life-long diet. You may not even want to hear it; its too late you say. There are some noted doctors that believe Arthritis is an inflammation of the joints caused by a build-up of toxic wastes from the good ole American constipating, fast food diet and all the synthetic chemicals in processed foods. The waste deposits in the bone joints, crystallizes and starts the process of immobilizing the joints. The moisture in the tissue is reduced and the body is not able to flush out the toxins. Pain and immobility set in. Unfortunately, this process begins very early in our culture as we grab a burger and fries for our children on the way to the ball game or between scheduled trips to music, sports practice, and gymnastics classes. We know it is not the best of choices, but there is not much time in our hectic schedule to do otherwise. This is the beginning of a pattern that is hard to break. This can lead to arthritis, as well as other diseases, later in life. Start now trying to limit junk food and sweets for your children as much as you can. Bring healthy snacks with you in the car, like fresh fruit, heart-healthy nuts, a paper cup with some healthy flax seed peanut butter to spread on a banana or apple as you shuttle your children back and forth. Of course, dont forget the bottled water. Many responsible factors have been discovered that cause arthritis, but there are definitely some foods that cause allergic reactions and these are called trigger foods. You have probably discovered that these certain trigger foods can cause you to have a really bad painful day. One lady told me green beans caused her rheumatoid arthritis to flare-up. Why not keep a food diary and see if you can spot the food that causes your body to react destructively? You can take an alternative approach and implement an arthritis diet. I hope the following list of Foods to Avoid and Foods to Eat will help you in your commitment to regain your health. It will not be without some discomfort and adjustment. But life is too precious not to enjoy every moment. Arthritis is no respecter of peoples age. Even young children have fallen victims to the disease. We are also forced to admit obesity is a culprit. Being overweight can put enormous pressure on your joints, especially the knee joints. As previously stated, just losing 10 pounds can make a big difference, but you also want it to stay off.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

It seems most everyone is on a diet to become thinner, so join the crowd, but do it for a happier, healthier you! Make the decision to lose those extra pounds and pay attention to the foods you eat. Learn to love that wonderful green salad instead of lasagna, sausage pizza supreme, a double-decker hamburger with French fries, Lobster Newburg, Country Ham with red-eye gravy, Baked Alaska or Italian Cream Cake ! need I go on? Stay away from junk food, rich fatty foods, caffeine and alcohol. Drinking vegetable juices can play a significant role in easing your pain due to arthritis. Carrot, cabbage, tomato and celery are perfect choices for your juice. FOODS TO AVOID: Meats & Some Fish: Red meats, pork, bacon, organ meats, sausage, all processed meats and luncheon meats (salami, bologna, frankfurters, hot dogs and fast-food hamburgers), shellfish (high in cholesterol) and canned fish packed in oil contain toxic contaminants. These foods contain a high amount of puric acid which aggravate arthritis and cause heart problems as well. Milk Products: Milk* (a trigger food containing traces of antibiotics and hormones), cheeses, packaged goods, non-dairy cream substitutes, ice cream, and processed puddings. Antibiotics, mostly common penicillin, are given to cows for the treatment of mastitis. Traces are showing up in the milk on the grocery shelf and are definitely an irritant to arthritis. Switch to almond, rice or goat's milk. Fats, Oils: Butter, lard, gravies, cream sauces, bacon drippings, palm and coconut oils, which are all high in saturated fats. Vegetables: Avoid starchy vegetables, white potatoes, corn, rice and pasta. Desserts, Snacks: Fried snack foods like potato chips, chocolate, (a trigger food and loaded with caffeine), candies in general, ice cream, cakes and cookies. Beverages: Soda drinks, especially Diet drinks that contain the harmful carcinogenic artificial sweetener aspartame; limit coffee to one cup. Nuts: Peanuts are very hard to digest and should be avoided. Other nuts are high in protein and are good for you. Breads: Any baked goods with sugar, sweet rolls, doughnuts, and sweetened cereals ( the added sugar converts readily to triglycerides). Nightshade Vegetables: Ever heard of the nightshade vegetables? These vegetables grow by the light of the moon rather than in the sunlight. The nightshade veggies contain a toxin called sotanine that some people are highly
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

allergic to. It is believed that sotanine interferes with the enzymes in our muscles, hence causing pain to the joints. If you suffer from rheumatoid arthritis you definitely want to eliminate the nightshade vegetables from your diet. These include white potatoes, green peppers (peppers of all kinds, red, yellow, and cherry), eggplant, and tomatoes; all the things we love, right? Believe it or not these vegetables really belong to the fruit family, even though we eat them in salads, and as a main dish. My sister-in-law has a severe form of rheumatoid arthritis. She was having a very bad week recently with sharp, excruciating pain in her hands and feet. I suggested that we review her diet. She had eaten every one of the nightshade vegetables that week, not realizing that these contain toxins. The next week she eliminated all the nightshade culprits and experienced dramatic relief. She could not believe that a simple dietary change could reduce her pain overnight. She also consumes a large quantity of milk. After I sent her an article on the ill effects of dairy products, she has added another no-no to her list. She is feeling much improved. She is also starting the ACV (Apple Cider Vinegar) remedy that you will read about later in the book. Dr. Collin H. Dong, a San Francisco Physician, created a diet called the "Dong Diet." He was crippled with arthritis at the young age of 35 and confined to a wheelchair. He refused to accept his diagnosis as a permanently crippling condition. He began a successful search for a cure through the old Chinese adage his father taught him, Sickness enters through the mouth, and catastrophe comes out of the mouth. He implemented the simple Chinese diet of three basic foods: seafood, fresh vegetables (raw or steamed) and rice. In a few short months his metamorphosis was almost complete. He resumed his full-time practice, abandoned his wheelchair and took up golf in his spare time. His cure lasted for thirty years (at the time this book was written). Only when he deviated from his diet did his painful arthritic symptoms recur. This convinced him that the food allergies and arthritis connection was no myth. He believed arthritis is caused by allergic reactions to certain food and chemical additives in the processed foods we eat. Dr. Dong was urged by his family, friends and new patients to write a book on his revolutionary diet that cured his arthritis. But as happens to so many doctors who find alternative solutions to diseases treated by conventional prescription drugs, he knew he would be an outcast in the medical profession. He simply lacked the courage back in the '60s to fight the medical establishment. Maverick doctors are usually quickly labeled as Quacks for such radical solutions. Instead, he began teaching his patients the importance of proper nutrition and the dangers of processed foods, chemical additives, and preservatives. His practice exploded with patients who wanted to experience the same miraculous cure with a simple, but drastic, change in their diet.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Jane Banks, co-author of this book, became one of Dr. Dong's patients. Her arthritic symptoms on her first consultation with the doctor were crippled hands, chronic pain in her hips, and a swollen foot that defied the wearing of shoes. Dr. Dong explained his Chinese diet consisting of three basic ingredients: seafood, vegetables, and rice. He convinced her of the soundness of the diet and she couldn't wait to get started. Within two weeks she was almost pain free. Doctor and patient began a partnership to spread the word. Thus the Arthritic Cookbook was born. His diet prohibits meat, fruits, tomatoes, all dairy products, all types of peppers, hot spices, chocolate, roasted nuts, alcoholic beverages, especially wine, soft drinks, all foods containing preservatives, additives and chemicals, especially MSG (monosodium glutamate). So Jane Banks began experimenting with different recipes using the three staple foods. There are over forty-five pages of seafood recipes, twenty pages of salad variations and 14 pages of vegetable recipes in her cookbook. You'll find Hawaiian and Chinese recipes as well as some delicious desserts for your sweet tooth. The book was first published in 1973, but updated in 1995. If you are interested in purchasing a copy I saw several on eBay and Amazon. Look for the book by Dr. Collin Dong and Jane Banks. FOODS TO EAT: For Low-Cholesterol, Low-Triglycerides Diets Fish, Meats: Choose lean meats, turkey, veal, and chicken. Eat more fresh or frozen fish at least 3 times a week including canned fish packed in water. Be sure to steam, grill or broil fish and meats. Salmon, low-sodium tuna packed in water, mackerel, herring and sardines actually prevent arthritis. (Fish has 3-omega oils which is good for our immune system. See the Supplement section.) Eliminate shellfish, which are salt water fish (lobsters, crabs, shrimp and oysters) if you are on a low-sodium diet. Buy organic if you can afford it. Eggs: The controversy about eggs wont go away. My family is noted for its longevity and an egg a day was a staple. Of course, now we eat organic eggs. Fruits: Eat three servings of fresh fruit per day, pineapple, kiwi, figs, cherries, apples, bananas, oranges, grapes, strawberries, blueberries and cantaloupe. (Grapefruit can be a problem for some people and interfere with some medications.) There are so many fresh varieties of fruits in season. All these fruits have antioxidant value and are great for healthy snacks. Frozen or canned fruit without sugar or syrup added may be used when fresh fruit is not available.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Forget your pastry roll and grab some fruit; put it on top of your hot oatmeal or oat bran (for fiber). Drink herbal tea and a tall glass of water. Start your day right. Like our mothers always said, a healthy breakfast is a great way to start the day. A high protein breakfast keeps your blood sugar from dropping around 10:00 A.M. and helps avoid those 3:00 P.M. meltdowns. *If you don't have time for a healthy breakfast try my quick energy drink!* PROTEIN ENERGY DRINK Once a Day! 2 Tabs. LEWIS LAB (ONLY) Lecithin Granules (1 lb.)** 1-2 Tabs. Red Mill Flaxseed MEAL (keep refrigerated)** 2 Tabs. Plain Wheat Germ (Keep refrigerated) 2 Tabs. 22-26 grams 100% Natural Plant Protein Powder (1-2 lbs. can)* Fresh strawberries , blueberries, pineapple, peaches in season or frozen 1 Tabs. Naturally More Peanut Butter (contains Omega-3 with flaxseed) 1 - 2 Bananas Apple, orange juice or water (1cup) Crushed Ice Any other fruit **These items can be found online or at your local health food store. *Place in Blender together and enjoy!* Vegetables: Eat all the green leafy vegetables, sweet potatoes, (great with dried apricots), carrots and all the yellow veggies. Celery, broccoli and cauliflower are recommended for their fiber, which reduces cholesterol. Steam the vegetables or eat them raw. Other foods rich in calcium include dark green vegetables such as, bok choy, kale, beans, tahini, figs, and seaweeds. Beans: Dried peas, beans, legumes, chick peas, lentils, all kinds are healthy Try the 15 bean soup mix. Nuts: Almonds, walnuts, pecans, hazelnuts, a good source of protein, are great in hot cereal, salads or for snacks. We also use pumpkin, raw unsalted sunflower seeds or sesame seeds in our salads. There is a new heart-healthy can of mixed nuts on the market that is not only nutritious, but low in sodium. Its good for you, but you do have to watch the fat content if youre counting calories. Breads, Grains: Limit breads and use high-fiber 100% whole grain breads without preservatives or processed sugar. Four pieces of Melba toast can be used as a bread substitute.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Cereals: Choose and cook regular oatmeal (not instant), oat bran cereal, cream of wheat or tapioca. Serve with rice, goat or almond milk using stevia (the liquid, packets or powder form) for a sugar substitute. We like to add raisins, mashed bananas or apricots as we cook our oatmeal for added natural sweetness and a smooth creamy cereal. Top with sliced almonds if you like. You need to add fiber in your diet at least three times a week and these foods do it.. There are documented studies that fiber reduces your cholesterol. Milk Anyone?: If you thought you could replace the antibiotic-laced cow's milk with soy milk, you are in for a shock! There is a raging controversy about the dangers of soy milk and soy products. In fact, many in the scientific community are claiming a media cover-up by the powerful multi-billion soy industry. Independent lab tests have proven that soy milk/tofu contains high levels of carcinogenic chemical toxins as well as potent anti-thyroid agents present in all soy products. Soy is linked to breast cancer, infertility, infantile leukemia, thyroid cancer. and many other diseases. If in doubt, just Google, dangers of soy. The evidence is overwhelming. Don't be fooled by the words organic; it makes no difference in the toxicity of soy. We've been duped again! Actually, almond or rice milk is quite tasty and a good substitute. Fats, Oils: We use 100% Extra Virgin Cold Pressed Olive Oil (not light) for most of our cooking and in salads. This oil contains omega-9 essential fatty acid. Yes, you can have some peanut butter, for the protein content. There is a new peanut butter on the market that contains no cholesterol and no Trans fats. It is fortified with flax seed and flax oil and contains omega-3 and omega-6 essential fatty acids. It is delicious; try putting a tablespoon in your fruit/vitamin energy drink. Desserts, Snacks: You were waiting for this one, I bet. Snack on dried fruit, banana chips, and learn to love fresh cherries, strawberries, kumquats, pears, apples, Clementines and pomegranates. Pumpkin seeds and unsalted sunflower seeds are rich in the good fats which are absolutely essential to joint and health in general. Deficiency in these fats leads to all manner of problems such as heart disease; depression and cancer just to name a few. *Once in awhile you can freak out on sweets* Beverages: Fresh fruit juices, black coffee (limit) herbal teas, green tea is a big hit right now and medicinal. But just plain water is best for your arthritis. Miscellaneous: The following may be used freely in your diet: spices (salt-free), garlic, onions, scallions, radishes, alfalfa sprouts, parsley and celery. So there you have the healthy foods! The less trans fats, oils, and sweets you eat, the better, according to the U.S. Department of Agriculture.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

To make all this easier for you, Ive found a great, healthy diet, known as the heart or cancer diet that will not only put all the above food groups together in one place, but provide tasty, and inexpensive recipes. The Mediterranean Diet is currently one of the most respected diets known today. To me this is more of a life-time food plan than a fast-food diet. It gives me the energy and vitality that I need. The startling popularity of this diet attests to the growing concern that losing weight is secondary to being and staying healthy. Its a favorite with health practitioners and nutritionists and theres a lot of history to back it up, because its been around in a modified form for a very long time. You'll also be introducing yourself to a diet that's been incredibly effective with minimizing cancer and heart disease. In addition to being thinner and looking good, we want to be full of energy and free of the big giant killers, cancer, heart disease and diabetes. This diet provides a colorful Pyramid Diet reminder chart that you can put on your refrigerator. Glancing over it before planning your meals; reminds you not to lose your head or binge. This is a fun, healthy diet for the rest of your life. This is what Ive learned to love instead of those fattening fried food choices for lunch or supper. Avocados, bananas, cherries, kiwi, pecans, walnuts, raw unsalted sunflower seeds, pineapple, strawberries, clementines or navel oranges, onions, hardboiled egg (optional), and plain wheat germ gives me all the needed nutrients. Add some organic salad mix to some or all of the above for a wonderful nutritious protein salad topped with grilled chicken (organic if possible). In season I substitute organic fresh baby spinach for the greens and eliminate some of the fruits. Navel oranges and spinach topped with walnuts make a great combination. My recipe for a healthy salad dressing for two: " cup 100% Extra Virgin, Cold Pressed Olive Oil 5 teaspoons Original Rice Wine Vinegar or Baslamic 8 -10 drops of liquid Stevia (for a touch of sweetness) 2 Cloves of minced fresh garlic Minced onions (optional) Fresh lemon juice (half a lemon) It just takes a few minutes to throw this delicious, healthy dressing together.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

*Water is your best friend!* Ever notice how lifeless a house plant looks when you forget to water it? Just a little water and the plant seems to perk back up. Water is just as essential for our bodies because it is in every cell, tissue, and organ in your body and that's why getting enough water every day is critical for your health. It has to be part of the arthritis diet. Water helps your body with the following: Keeps its temperature normal. Lubricates and cushions your joints. Protects your spinal cord and other sensitive tissues. Gets rid of wastes through urination, perspiration, and elimination. A couple of years ago I attended a childrens science museum and was shocked to read that the human body is composed of approximately 70% water. In fact, your muscles contain about 75% water, your blood has over 80%, body fat has about 25% and your brain that is the control center of your body is 76% water. Even bones contain water too, approximately 22%. *Cartilage, the key to healthy joints, is 65 to 80 percent water* How the body distributes that 70 % of much-needed water to each water-thirsty area of your body, is not something that you can control. Your brain, muscles, joints, blood, and cartilage are going to grab what they can. Unless you drink half your body weight in equavalent ounces of water daily (yep, it's true), Peter is going to rob Paul and your joints will end up paying the piper. Being a biology major, somehow that passed over my head or had long been forgotten. Now days everyone is into bottled water: natural spring water, vitamin water, filtered, distilled, mineral, steam-distilled, alkaline! you name it, and its there on the shelf. So we are all drinking some water, but probably not near enough. Sorry, tea, sodas, coffee and fruit drinks dont count. In fact, you need to drink an extra glass of water every time you have coffee, tea, cola or anything containing caffeine. Be sure and add an extra glass for every hour you exercise. The same rule applies especially when you are flying as the low air pressure in the airplane cabin will suck the water out of your skin faster than you can replenish it. We really are supposed to drink 8 to 10 glasses of water a day even if we are not training for a marathon or into sports. That got my attention. I now drink a 24 oz. bottle of my favorite brand of water twice a day, plus 10 more ounces trying to reach that daily goal of 50 to 60 ounces.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

When you think about the function of water in the body, it begins to make sense. The bodys water supply is responsible for and involved in most of the bodily systems, including circulation, digestion, absorption and excretion. Water also transports nutrients to all parts of our body in addition to moving antibodies, and oxygen through the lymphatic system. You can live a month without food, but only five days without water. Remember the haunting poem by Samuel Taylor Coleridge, The Rime of the Ancient Mariner; Water, water everywhere, and not a drop to drink? The dehydrated mariners were surrounded by salt sea water in every direction, but not a drop of life-giving fresh water. When the human body becomes dehydrated, it loses both water and essential electrolytes, particularly sodium. Our bodies lose up to a gallon of water a day just in maintaining bodily functions. Being dehydrated by as little as a quart of water can cause other problems such as fatigue, dizziness, lightheadedness, depression, muscle weakness and of course, soreness in the joints. Your energy is zapped and you feel tired. Your mental and physical performance is below par. Dehydration can even become life threatening and mean a quick trip to the ER. We take it for granted, but the importance of this substance cannot be stressed enough because water is so prevalent in our bodies. Every single area of our body uses water in one way or another. Flush those toxins out with plenty of fresh water. So keep a bottle of pure spring water handy all day! Do pay attention to the expiration date on bottled water and do not reuse the bottles. The plastic can leach into the water over time. Never leave your bottled water in the car in hot weather. If you do, don't drink it! In a heated environment the plastic releases neurotoxins that can attack the nervous and reproductive systems. Water in glass bottles would be ideal, but it's not very practical. Tap water definitely can be potentially dangerous. Tap water comes from creeks, rivers and lakes which can be contaminated with toxins. Some cities purify the drinking water with strong chemicals like lime, alum, soda ash, carbon and potash to kill the bacteria, but harmful residues remain. Usually after the water is chemically treated, it is filtered and chlorine is added back into the water system to kill any remaining bacteria. We really don't know how much chlorine has to be added to purify the water. However, the problem gets worse. Water test studies have found the drinking water in some areas of our country to be contaminated with traces of fertilizer, insecticide residue, arsenic and pharmaceutical drugs. Scientists are now concerned that these toxic substances, even in small amounts, can cause cancer.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

We have a friend who is President of a Water Treatment Facility. He noted that the current Water Technology Professional magazine announced the latest alert about the prevalence of undissolved time-release pharmaceuticals found in drinking water and drinking water sources. This public danger was brought to the attention of a recent Senate subcommittee hearing that was concerned about the latest pending crisis of this multi-faceted problem. Unfortunately, many people flush pharmaceuticals, pet meds, over-the-counter medications and out-of-date drugs down the toilet thinking it a safe disposal solution. Hospitals and health care facilities do not have a standard method of disposal for their medications either. This residue eventually makes its way into the municipal water supply and must be recognized and dealt with to insure the public safety of our drinking water. It is true that some of the larger cities rate higher in water safety and do filter their water, but there is growing concern that it still may not be safe enough. It's not fair; water looks so clean and clear, how can you tell you if it is safe to drink? So what does this water technology have to do with arthritis? With all the medical complications of arthritis, the introduction of toxic, harmful drug residue in our drinking water is not good news. This is bound to play havoc with an all-ready weakened immune system and interfere with the healing of arthritis and other diseases. Our joints desperately need clean, purified water, so be aware of this hidden danger. We need to flush all these toxins and uric acid out of our body with plenty of purified water. Remember that you need to drink half your body weight in water every day just to stay hydrated. Water can help cushion and lubricate your stiff joints for pain-free movement. Being just slightly dehydrated over a long period of time causes the cartilage to thin so that it can no longer buffer the joints. Then bone begins to rub against bone and the arthritic pain increases. Water acts as a lubricant and helps the joints to glide smoothly. So you can see how important it is to drink eight to ten glasses of water a day. So look at all your options to make sure you are getting the purest water possible, because we can't live without it!
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Nutritionists, doctors, and other specialists keep saying to drink more water to improve your overall health, lubricate your painful joints, flush out free radicals and give you more energy. Once you know how it's used in your body, how much your body depends on it, and how well it can make your body feel, you should be able to understand and drink those 8-10 glasses of water a day. Just DO IT!
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Chapter 3: SUPPLEMENTS
Natural treatments and alternative medicine are certainly a lot safer to the body than the more conventional arthritis therapies. Natural home remedies for arthritis offer an alternative for those who want to avoid the potential side effects of overthe-counter as well as prescription anti-inflammatory drugs such as Vioxx, Celebrex, Bextra and others. Bextra and Vioxx have been pulled from the market as a result of adverse side effects of increased heart disease and even fatalities. Recently, there was an expose of 20 Top-selling drugs sold in the US, but made in Puerto Rico that were found to be tainted. The article, Tainted Pills From Puerto Rico Reach U.S, stated, A review of 100 pages of the FDA reports showing even modern drug plants here in the States under the watch of U.S. regulators have failed to keep laboratories sterile and have tainted pills. People would be shocked to find this whole variety of contamination, said Dr. Sidney Wolfe of the Washington watchdog group Public Citizen. The common denominator of all these is, theres really poor quality control. You would recognize most of the tainted drugs in this article prescribed for high cholesterol, high blood pressure, depression, bi-polar disorder, blood thinner, rheumatoid arthritis, anemia, schizophrenia to list a few. Due to the shocking expose of these tainted prescription drugs and the millions of dollars lost in lawsuits, the pharmaceutical companies closed their manufacturing labs in Puerto Rico. This is good news for the unsuspecting patient. That data is the major reason more and more people are seeking natural solutions to treat the painful symptoms of all forms of arthritis, because of the safety factor. Scientists today know that cartilage can repair itself, but it is a slow process. The difficulty is finding the right combination of supplements and diet to stimulate the cartilage to heal before surgery is required. This is why the choices and information about vitamins and herbs are so vital to your overall health. Keep in mind that natural remedies/supplements are slower than over-the-counter drugs for pain relief. Allow at least 2 months to see results. The good news is that you will not have the side effects and damage to your liver and kidneys that comes with continued use of prescription drugs and over-the-counter NSAIDs. Often if you listen to the side effects of an arthritic drug (or any other drug) being advertised on TV, the disclaimer is more frightening than the disease itself. Instead of tricking the body into ignoring the pain signals, natural supplements strengthen and rebuild the connective and cartilage tissue and eliminate damage to other organs. Taking drugs to mask the symptoms of arthritis will not cure you, although they may give you some temporary relief. The problem will continue to get worse. You need to look for the underlying reason why you have arthritis.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

In this book we will be discussing natural treatments that include supplements, diet, exercises, deep breathing exercises, pain management, alternative treatments and a few old folk lore remedies. When purchasing supplements, it is important that these recommendations are for a high-quality, standardized group of vitamins found in Health food stores or at a large reputable discount online Vitamin store. These supplements are far superior in potency to the standard less expensive supplements available at pharmacy chains and drug stores. These lower quality vitamins are often processed at high temperatures, and contain petroleum derived solvents, which are carcinogenic in nature. You want to make wise, informed decisions about the money spent on your health. Otherwise, you will be wasting money and see no improvement in your chronic ailments. There are probably many convenient Health food Stores in your community, but my lifestyle is so hectic that I have taken the high road and now shop online. In my research for a reputable, discount high quality online store, my main concern was that all my favorite brands, alphabetized A to Z, would be on one website, less expensive than the local health food stores, with fast delivery and great customer service. With over 10 million orders shipped since 1994 and 33% to 75% discount on all products, you will find this is a very navigable and userfriendly website. It is so easy to order online from their 40,000 products and 400 Brand names . You can compare the retail cost right on the screen to see your savings and check the ingredient labels as well. You can choose from the most trusted names in Health Supplements, Weight Management and Sports Nutrition all at lower prices. There is a Live Chat section when you need a quick answer to a question. Four years of satisfied service have made me a happy camper. VitaCost is now my favorite online store for leading potent vitamins, supplements, antioxidants, organic, sports nutrition and other natural health products. There are so many top brands on the market that you need to do your homework first to make sure you select the best standardized brand, before you go shopping online or at the local Health Food Store. My favorite watch dog is Consumer Lab. It is an independent laboratory watch dog that tests and evaluates the products/supplements for purity and standardization. Each product is tested at three independent laboratories. Since 1999, it has tested more than 2,000 products and drugs. Visit the website at www.consumerlab.com, youll be delighted. This educational website is open to the public. Another worthwhile website is www.supplementwatch.com. Dont you like the sound of that? Go to their Library tab. This too is a public service website. So what are the essential supplements that are needed for optimal health? Let's start with oils.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What we fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental rather than beneficial to our health. Essential fatty acids must always be part of our daily diet without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS. We get plenty of the less beneficial omega-6 oils in vegetable oil, corn oil and butter. It is the omega-3 essential fatty acids, EFAs that are missing in our diet. We are all trained to watch out for unsaturated fats in our diet, but the fatty acids that cannot be made by the body must be obtained through diet and are called essential fatty acids. They are rich in Omega 3 fatty acids. These EFAs, as they are called, are essential for proper brain and nerve functions and a healthy immune system. The essential fatty acids also have beneficial effects on many disorders including coronary heart disease, arthritis, cholesterol, migraine headaches, eczema and psoriasis. Fish Oil and Flaxseed Oil are natures richest source of vegetable-based vital Omega-3 fatty acids. These oils are not only vital to a healthy heart, but especially for a strong immune system. Because Flaxseed oil is a highly polyunsaturated oil, it is extremely susceptible to damage by oxygen, heat and light. Once exposed to these elements, the oil can become rancid, which is why the liquid form is superior to the capsules. You can taste if it has become toxic. But even the fresh oil need a little some thing to kill the bitter taste, like a date. We prefer the Fish Oil supplement with lemon flavoring in a liquid form. Fish Oil is the only major source of polyunsaturated Omega -3 EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The brain and the retina require high levels of DHA to provide mental development, learning ability, memory retention and all brain/visual performance. DHA and EPA are not found in flax, canola oil or walnuts or other plant food sources. Unless you consume large amounts of fish, like mackerel, anchovy and sardines, in your diet, you will need a good Fish Oil supplement. The same Norwegian company that makes the Cod Liver Oil has a liquid form with a lemon flavor that can be taken straight or added to your salad dressing. Be sure to keep all oils refrigerated after opening. Salmon Oil soft gels made by the same Norwegian company are an excellent choice if you don't like the liquid. The soft gels are clear. If they turn dark the oil is becoming rancid. Store it in a cool, dry place. Read the label for daily serving size. We take both the liquid once a day and 1 soft gel a day after a meal along with 1 teaspoon of Cod Liver Oil at night. If you just cant stand the taste of the liquid oil, try this Balsamic salad dressing.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Makes 6 servings (2 tablespoons per serving) " cup of Fish Oil " cup water 3 tablespoons of lemon juice " cup Balsamic vinegar or Original Rice Wine vinegar 1-2 cloves minced garlic 6 to 8 drops of liquid Stevia (if you like a touch of sweetness) Minced onions (optional) *You may also use Fish Oil or Flax Meal in soups, yogurt or cereals* Cod Liver Oil is essential super-food that needs to be included in your daily nutrients. This marvelous golden oil contains large amounts of elongated omega3 fatty acids, preformed vitamin A and the sunlight vitamin D. These essential nutrients are difficult to obtain in sufficient amounts in the modern diet. Cod liver oil is effective in treating arthritis as well many other diseases. Researchers funded by Great Britain's Arthritis Research Campaign found that the elongated omega-3 fatty acids in cod liver oil reduce both pain and damage in inflamed joints and protect the heart as well. The liquid Norwegian cod liver brand with lemon is palatable. Be sure and keep it refrigerated after opening. Sufficient elongated omega-3 oils found in cod liver oil are one of the keys to keeping and rebuilding our bones. The higher levels of vitamin D from cod liver oil improve bone mineral density and lubricate the joints. GABA:
GABA is a non-essential amino acid (gamma-aminobutyric acid) popularly
referred to as the body's natural tranquilizer. Note: Amino acids are essential raw materials in the growth or reproduction of every cell of your body. Every bone, organ, muscle, and almost all hormones are a combination of amino acids. They are the metabolic building blocks of our body. GABA is an amino acid produced in the brain. It acts as a neurotransmitter--a chemical that fosters communication between nerve cells--and suppresses nerve activity in the brain. This amino acid helps relieves the intensity of pain that stems from arthritis. GABA absorption can be impaired by nerve damage as in the case of deformed limbs which can lead to muscle spasms. Low levels of GABA reduce the production of endorphins, which are released by the brain in reaction to pain and stress associated with arthritis. High levels of GABA control your brain waves and create a sense of calmness and well-being. When you are in severe pain, your anxiety level sky-rockets. Eating the right foods will increase your GABA absorption. Add almonds, walnuts, spinach, lentils, Halibut and brown rice to your diet. Of course, avoid eating excessive sweets and white flour products.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

GABA is produced in the body, but it is so important in balancing your brain chemistry and alertness that you should consider a supplement. It will calm your stressful mood when you are in pain. When you live with arthritis, it is a day-to day battle and you can't count on the food you may or may not eat to relieve the anxiety, irritability and long term stress of chronic arthritis or Rheumatoid arthritis. GABA even helps in the treatment of fibromyalgia, epilepsy, insomnia and stress. You can can buy capsules (preferred over tablets) or powder online or at your health food store. Some people open the capsules and mix with juice or water. The recommended dosage is generally 250 to 500 mgs. taken 3 times a day. Below is a list of other popular supplements that aid in arresting and relieving arthritis: Antioxidants: Antioxidants are micronutrients that defend our cells against damaging changes caused by bacteria, viruses and free radicals (unstable molecules that cause disease). Antioxidants destroy the intruders before they can cause real, permanent damage. Pycnogenol, Co-enzyme Q-10, Vitamin C, Vitamin A and Vitamin E are all important micro-nutrients in the treatment of arthritis. These can help with stiffness. If you are taking statins, or undergoing chemotherapy treatment, eliminate Vitamin E. We always take a list of the supplements we are taking with us when we go to our doctor. Oncologists, by the way, encourage the taking of supplements along with your chemo or radiation treatment. Below is a brief review of each. Pycnogenol (pronounced pic-noj-en-all) is a super antioxidant that acts as a natural anti-inflammatory in the treatment of osteoarthritis, particularly arthritis of the knee and all inflammation in the joints. This natural plant extract from the bark of the maritime pine tree grown in France is protected from the use of pesticides or herbicides in the growing process or the final producti0n of the product. Pine Bark Extract, as it is commonly called, has been the subject of intense scientific studies for the past 40 years. It has been subjected to and scrutinized in over 230 clinical tests. New and exciting benefits in the treatment of diabetes, asthma, cardiovascular health and memory loss are being uncovered every day as the revelations continue. And we all want to improve our memory! Sunday House Call with Dr. Isadore Rosenfeld is a favorite program of mine. Dr. Rosenfeld's recent endorsement of Pycnogenoll convinced me of the importance of adding this product to my list of daily supplements. Dr. Rosenfeld takes 100 to 150 mg daily with food. Watch Dr Rosenfelds Pycnogenol Video on You Tube here. Double click on link or hold down the Ctrl key and click on the link.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Coenzyme Q-10, 60 -100 mg, taken 3 times a day, increases oxygenation of tissue and is needed to repair connective tissue. This important antioxidant protects our body from the formation of free radicals which can cause infections, degenerative diseases and damage to our cells. Our internist routinely recommends it for patients with high cholesterol, along with the statin drugs, as it will lower the dangerous triglyceride and bad LDL levels in your blood. CoQ-10 is such a potent antioxidant that it is recommended by cardiovascular surgeons in the treatment of heart disease. It increases the amount of blood pumped by the heart, called the cardiac ejection fraction. This ejection fraction percentile is critical after open heart surgery. And that's not all. Research has proven the benefits of Coenzyme Q-10 for allergies, asthma, respiratory disease, obesity, multiple sclerosis, periodontal disease and diabetes. Food sources include: mackerel, salmon, and sardines (low sodium, canned). Vitamin C, 3000 mg daily taken in divided doses, is a powerful antioxidant that relieves pain and wards off viruses. Dr. Linus Pauling, two-time Noble Prize winner and a renowned scientist, recommended starting the day with this dosage, adding more if symptoms of colds, headaches, or viruses erupted. He recognized that this vitamin is essential to our very being. Vitamin C is found in our blood, the adrenal and pituitary glands and in higher concentrations in our liver, spleen and the lens of the eye. By taking extra vitamin C you can assist your body in getting this multi-faceted nutrient to the active tissues and organs in your body and destroy the free-radicals that will make you sick. Our family grew up with a bottle of vitamin C on the kitchen table. With six children, I couldn't afford to be running to the doctor for every little sniffle. Vitamin C was our first line of defense. Note: A large dose of this vitamin at one time can cause diarrhea. That's why it is better to take divided doses a couple of hours apart. We buy the 1000 mgs capsules and take 2 routinely every morning and more if virus symptoms or a headache occur. Capsules: rose hips, buffered, or Ester-C all work. Vitamin C plus Minerals: Vitamins and minerals have a unique role to play in maintaining your health. My favorite is a great product that comes in a box with 36 packets of 1000 mg of Vitamin C and 32 minerals in a tasty powder. It also has energy-boosting B Vitamins, a whole bunch of electrolytes and is non-acidic. My favorite flavor is raspberry. My husband thinks these are great to take to the golf course to give him a quick non-caffeinated pick-me-up. This box of packets can be found in your local super markets, online, or health food stores. You'll notice that a multi-vitamin isn't mentioned in my list. A daily vitamin doesn't contain the proper dosages of each of the vitamins recommended. If it did, it
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

would be a horse pill the size of a walnut. A study in a medical journal found that some of these pills do not even dissolve in the stomach due to the fillers used in the production. Vitamin A: Vitamin A is an important supplement that plays an important role in bone growth and vision. This antioxidant neutralizes those free radicals roaming through your blood stream. It is important to take the water-soluble form of Vitamin A as opposed to the fat-soluble vitamin because it can be stored for a few days to up to 6 months in the liver and can lead to an overdose of this vitamin. Vitamin A promotes healthy surface linings of the eyes and helps prevent night blindness. Top food sources are fish liver oils, egg yolk, green and yellow fruits and vegetables. If you take the Fish Oils and Cod Liver Oil you will get all the Vitamin A you need without the worry of a toxic build-up in the liver. Glucosamine Sulfate: Due to the overwhelming success in treating patients with osteoarthritis using Glucosamine, the Glucosamine products have become a major form of therapy and are becoming the most popular products for managing arthritis today. Be patient, it takes about 6 weeks to see results, but I could really tell the difference in my knee after a week taking 4 capsules a day. Check the serving size on your brand to see how many capsules you need for proper dosage. There is a combo product of Glucosamine Sulfate (1500 mg), Chondroitin Sulfate (1200 mg) and MSM (1000mg), a natural anti-inflammatory capsule, which taken 2 to 4 times a day will greatly reduce the inflammation which causes arthritic pain. The body uses Glucosamine Sulfate, a natural compound, to stimulate cells to create one of the main building blocks of joint cartilage proteoglycans and provide cushioning between the joints. Since the body cant make Glucosamine Sulfate, it must be obtained from food or supplements. Chondroitin attracts, holds and carries large amounts of water to the cartilagebuilding proteoglycan molecules. Since cartilage has no blood supply, this fluid is necessary to nourish and lubricate joints. MSM (methylsulfonylmethane, or dimethyl sulfone) is a sulfur-containing molecule found in various plants and some body tissues. It is a natural and efficient source of the sulfur that is used by many of the body's structural molecules, including joint cartilage. A good combo will include a total of 1500 mg of Glucosamine, 1200 mg of
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Chondroitin and 1000 mg of MSM supplement taken in divided doses two or three times a day. Check label for Serving Size needed to obtain that amount. Note: Check Consumer Lab before you select a brand from the wide variety on the market. Calcium Citrate: Take a Daily dose of 1600-2000 mg of Calcium Citrate or oxide (not the calcium carbonate found in many drug store varieties) with Magnesium and Vitamin D taken is three doses. This is needed to prevent bone loss. This is the amount of Calcium doctors usually prescribe for osteopenia or osteoporosis. Calcium is the most abundant mineral in the body and has many important functions. It is essential in the rebuilding of bones and is needed for muscle contraction. It is important in the secretion of hormones and enzymes and sending messages through the nervous system. The body can only absorb so much Calcium at a time. That is why you should take it in 3 doses. If you suffer from leg cramps at night, try taking 1000 mg of Calcium and 200-400 mg of magnesium before bedtime or when an attack hits you. It stops those leg cramps every time. If you have had a abnormal Bone Density test, your doctor will immediately put you on a Calcium supplement. He may even prescribe a Vitamin D Rx to enhance the effects of Calcium. The wide spread use of sunscreen has inadvertently depleted our absorption of Vitamin D. Many of the Calcium supplements contain 500 mg of Calcium Citrate/Oxide, 250 mg of Magnesium and 700 IU of Vitamin D3. So this is a good combo unless lab tests have detected a low Vitamin D deficiency. If you have had a once-a-year Reclast Injection for Osteoporosis treatment, your doctor will stress the importance of taking Calcium supplements (1200 to 1500 mg a day) for the rest of your life. Green Family: I can't by-pass the green grass supplements because they contain some of the earth's richest naturally occurring mineral foods that are necessary to aid in the assimilation of all those wonderful vitamins mentioned above. These grasses are found in the earth and therefore, we obtain them from live plants. Chlorella is one of the richest sources of this group, along with barley, wheatgrass and spirulina. They all contain chlorophyll, the green pigment in plants. These minerals are needed for the formation of blood and bone and a healthy nervous system. In clinical trials the green grasses proved beneficial to arthritis sufferers and those with ulcers, bleeding gums, liver disorders and eczema. These super foods have demonstrated stunning preventitive and curative properties against all types of cancer. We usually add spirulina to our energy drink although it turns it a yucky green, but if you add blueberries it becomes a lovely shade of lavender.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

HERBS: All cultures have a history of certain plants, bark or leaves that help in the healing of a variety of illnesses. Plant parts were gathered to make tea, poultices, or powders that purportedly effected cures. Part of the history too is that the elements are in balance within a plant and so it's important to keep these together. Although scientists can isolate the active ingredient in a plant and produce it on a large scale, many herbalists would argue that they often add dozens of other different ingredients. Then the active ingredient is not in the pure form. On the other hand there is a growing concern that the availability of wild herbs is growing scarce. So many pharmaceutical companies are contributing to the conservation of the tropical plants in the rain forests. That is a good balance between the two worlds. We know that many medicines originally came from plants; morphine comes from poppies, aspirin from the bark of willow trees, and digitalis, a drug to treat heart failure, comes from foxgloves. About 25% of the prescription drugs sold in the United States are plant based. A growing body of research indicates that herbs and dietary supplements are extremely useful in promoting and restoring good health. So the importance of herbs cannot be dismissed as old voodoo medicine. But in treating yourself with herbs, you need to remember that some herbal remedies may interfere with the medications you are taking. If you have certain medical conditions you should not take herbal medicines without supervision from a trained herbalist or a doctor. So always consult your doctor first. Arthritic Herbs: Herbs can bring arthritis pain relief, such as Black Cohosh, celery seed, devils claw, feverfew, ginger, parsley tea, Valerian root, turmeric, yucca and sea cucumber extract. Note: If you are taking Dioxin for cardiac problems, you must ask your doctor about contradictions with the use of sea cucumber. Two other household staples Garlic and Ginger, found right in your kitchen, contain anti-inflammatory properties. You can either take capsules orally (there is an odorless garlic) or use them in foods. *Well just look at the 5 most promising.*
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Turmeric:
Turmeric, an ancient Indian spice, has important healing properties. This East Indian plant is a member of the ginger family. It is used as a spice and also for its distinct yellow food color. This is one of the spices that call for a light touch in recipes because of its bitter flavor. It is commonly found in curry sauces in South Asian cuisine. A derivative of turmeric is curcumin. It is the latest natural herb showing up in clinical tests in medical journals all over the world for its many health attributes. The significant healing results of this golden yellow spice have slated it for studies in the treatment of Cancer, Alzheimer's disease, Cystic Fibrosis, arthritis, osteoporosis and psoriasis. The results are more promising than NSAIDs in the treatment of arthritis. Turmeric's finger-like underground stems (rhizomes) are dried and taken by mouth as a powder or in capsules, teas, or liquid extracts. Turmeric can also be made into a paste and used on the skin. Garlic:
Garlic has been a remedy for a host of ailments for over 3,000 years. Clinical tests have shown that it reduces cholesterol by about 12% and researchers have documented the cardiovascular-protective effects of this herb. It reduces platelet adhesiveness just as an aspirin a day does to reduce the risk of stroke and heart attack. Garlic is a great antioxidant and will strengthen your immune system in the fight against rheumatoid arthritis. The magic power of garlic is derived from the anti-bacterial phytoncids that kill most bacteria. That is why it is often called a natural antibiotic. Garlic is the active ingredient in Allicin, a powerful antibiotic, that is used in the treatment of fungi, bacterial infections and certain viruses. It's comforting to know that bacteria can succumb to the potent odor of garlic as well as humans. A huge controversy exists over what forms (other than fresh) provide sufficient natural allicin activity. Fresh garlic tends to cause heartburn and of course, garlic breath. But you can always chew on some fresh parsley or walnuts to alleviate the odor. Coated tablets are probably good and there is an "odorless" kind.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Weve tried both, fresh and odorless garlic capsules. Usually, we just mince 3-4 garlic cloves in our salad dressing and take a natural organic peppermint afterward. If you read enough health journals, youll find garlic helps with a lot of maladies, including lowering your risk of heart disease.
GINGER:
Ginger is revered around the world for its pungent taste and for making
gingerbread cookies. It is a natural spice that is also widely prized for its medicinal properties. In many cultures ginger is used for controlling nausea and also for reducing inflammation. It does this by lowering the bodys level of prostaglandins, the natural pain-causing compounds in the body. Ginger is also used to help support the immune system and bring blood to the area of inflammation to speed up healing and prevent spasms. Yucca Extract:
Yucca schidigera is an herbaceous plant of the lily family, native to the deserts of the south-western United States and northern Mexico. This plant was used in traditional medicine by Native Americans to treat a variety of ailments including arthritis. The roots and leaves were ground to produce a poultice. Yucca Extract is a sweet herb that is recommended and used by many arthritis sufferers for its beneficial properties in preventing, eliminating, and reducing the painful swelling of joints. In a controlled study Yucca extract was also found to prevent and lower high blood pressure as well as high cholesterol and triglyceride levels in the blood. Its therapeutic nutrient is a high concentration of sapponins, which acts in the intestinal tract to improve circulation and reduce abnormal fat content in the blood. The Yucca plant produces beneficial results for the arthritic joints with no harmful side effects. It is routinely and successfully used at many Arthritis Clinics. You can buy capsules, or the liquid Root Extract.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Nettle:
This herb is another one of those "universal" plants. These plants are found all over the world and they strengthen the entire body. Rheumatism, arthritis, eczema, nosebleeds, arteries, and lowering of blood pressure are just a few of the benefits. Nettles contain calcium, chlorine, iron, potassium, silicon, sodium and sulfur. Nettle is a great natural arthritis remedy. The young leaves can be cooked like a vegetable or you can make nettle tea. *All of these herbs have pain healing properties* You an go to the library and check out a dozen or so books with information about the effects and healing properties of Herbs, Vitamins, and Supplements on a variety of diseases. But here is the perfect Resource book for you. You need a one-stop source reference manual that contains a list of Herbs, Vitamins, Minerals, Supplements, Amino Acids and Antioxidants all in one book in a user-friendly layout. I highly recommend getting a copy of Prescription for Nutritional Healing as a household medical reference book that no home should be without. There are several copies on eBay and Amazon. Check and find the best buy. It's in paperback and is not expensive. It will be one of the most referred-to medical references on your bookshelf.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

This book, written by James F. Balch, M.D. and his wife, a certified nutritional consultant, is a complete and authoritative encyclopedia of knowledge, which you will find invaluable in dealing with many leading medical disorders.
It is a comprehensive and practical 363 page reference guide to drug-free remedies written in an easy-to-understand style . The vitamins, supplements, herbs, antioxidants and minerals that are needed to treat specific ailments are given in detail. In section Two there are over 250 common diseases listed in alphabetical order with a description of alternative preventative therapies and the names of the supplements that can be used to combat these conditions. There are helpful selfdiagnostic tests. Most reputable health food stores rely on this broad-spectrum guide for an indepth coverage of a wide variety of diseases and treatments. There is a A-Z list of every known herb with the chemical and nutrient content plus the action that each herb produces. The information found here will help you design your own nutrition program. You'll find many of your questions addressed in this book. It is considered an indispensable health resource to health care providers.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Chapter 4: Breathing Exercises
Breathing Exercises? You are probably saying what does that have to do with arthritis and pain? In a nutshell, everything! It is the master key to good health. Its the single most effective technique to correct general health, insomnia, panic attacks and just plain every day stress. You were born breathing, true. But babies breathe from their abdomens. Most adults are chest breathers, unless, of course, you are a trained vocalist, natural child birth proponent, Yoga or martial arts instructor. To find out what kind of breather you are, put one hand on your stomach and one hand on your chest. Look down, take a normal breath. If your chest rises first (and I bet it does) you are a shallow chest breather. You are an abdominal or belly breather if the hand on your stomach rises first. Everyone wants a flat tummy so pushing your stomach out is not exactly the stylish thing to do. But we all want to reduce our stress level and have a calm attitude. *Now you know you have your work cut out for you!* Shallow chest breathing means that you are using less than half of your lung capacity with each inward breath. This means that insufficient O2 is entering the blood stream, and you are not purifying your lungs as you breathe out. Stale air is trapped in your lungs. Every organ and every muscle in your body craves oxygen. Your brain needs and uses at least 20% of the O2 you inhale. Breathing is constantly relating to outside stimulation. Breathing affects the nervous system and can correct general health problems like insomnia, anxiety attacks, and everyday stress. When you are in severe pain, stress, concentrating on a difficult problem, you tend to breathe shallow, quick breaths and even hyperventilate. By focusing on your breathing you can help your body relax. We breathe naturally without thinking about it and fail to realize that a conscious effort at controlled, deep breathing is the only connection between the mind and the body. We are too busy to think about how our breathing affects our attitude, health and control over pain, but it does. Correct breathing will bring optimal health back to your life. You will work more efficiently and be more creative. To be honest, breath work, is work! When I started really trying to change to belly or abdominal breathing, I found that the exercises were easy to do but were in conflict with my normal A-type, rapid-fire personality. It took two months of breath exercises twice a day before it became an unconscious habit.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Still it amazes me that I can so easily slip. The computer acts up or gets a virus, new programs absorb my attention, my deadline approaches, 200 emails in the morning in-box, my appointment schedule is hectic and the phone rings constantly. I can get in such a tizzy, concentrating intensely or rushing to be on time that all of a sudden I become aware that Im hardly breathing at all or hyperventilating all over again. Whoa! Slow down; take a few minutes to breathe. Once you have trained yourself, you can do these exercises anywhere, standing in line at the grocery store, the theater, on an elevator, the doctors office, at a stop light or wherever you happen to be. Best of all, it is free, simple, safe, highly effective, non-invasive and takes only a few minutes a day. So why not give it a try? To re-train your breathing pattern, it is best to set aside 10 -15 minutes every day. Wear some loose comfortable clothing, sit in a cross-legged position, spine straight. Start your session with Nostril breathing as it is easier to keep your mind focused on what you are doing. You can even put on some soothing classical music and breath to Bach, Beethoven or Chopin. These exercise will teach you to lower your blood pressure. Living with constant pain can raise your blood pressure which in turn can damage your heart. On check-up visits to the doctor, I practice some breathing exercises to lower my blood pressure, before the nurse puts the BP cuff on my arm. *So lets begin with a few simple breathing exercises!* EXHALATION is the key to a complete breath cycle! 1. Slight Smile: Lips are open in a slight smile. Exhale with force for a count of 8, hold for 5-6 second. Inhale to the count of 4 letting your stomach rise. Hold for 5-6 seconds. Repeat four times in the morning and at night before bedtime. *Do this one often during the day. No one will even notice!* 2. Rapid-Fire Breathing: Open your mouth and blow out rapidly, like you are panting. Try to do this for 15 seconds the first time. Repeat and try to increase to 30 seconds and gradually work up to a one minute. This is a quick way to get your breath back under control. You are using your diaphragm and stomach muscles to get a fast surge of oxygen into your brain. This restores calmness and gives you a clear head. 3. Tongue Breath: Press your tongue behind your top teeth and keep it there. It may be a little uncomfortable at first. Begin and end with exhalation. Exhale forcibly through your mouth to the count of 8, hold for 5-6 seconds. Inhale fully for a count of four, hold for 5-6 seconds. Start out with four sets. Repeat often during a stressful day.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

4. Alternative Nostril Breathing: In times of high tension, try this one. It promotes deep relaxation and balances both sides of the brain (your creative and intellectual aspects). Keep your mouth closed during this exercise. Youll be using your thumb and your middle finger.
Press your thumb on the right side of your nose blocking the air passage. Exhale forcibly and completely through the left nostril. Hold. Inhale through the same left nostril. Release your thumb. Now place your middle finger on your left nostril. Exhale forcibly and completely through the right nostril. Hold. Inhale through the same right nostril. Repeat 6 -10 cycles. Note: If you have an attack of vertigo, quickly sit down on the floor or chair (a safe place) and do a set of rapid deep breathing using your stomach muscles on the exhale. Youll get your vertigo under control. Then follow up with neck exercises prescribed by your doctor for a full recovery. See there, it only takes a few minutes for breathing exercises, but the benefits to your overall well-being will be tremendous. Only a few minutes a day and you will learn a new pattern of breathing. The best time is first thing in the morning and before retiring for a calm, peaceful nights sleep. I usually just do the Smile and Nostril exercises before bedtime. Videos are great to teach and reinforce a new way of thinking, breathing and managing your pain. You are actually using two of your senses; hearing and seeing to restore confidence and establish positive attitudes. I have found a wonderful program that does just that. Easy Calm actually retrains your brain and gives you back your confidence which will restore your life to normal. This program is unlike any I have ever seen before. There are 10 down-loadable videos in all; the entire series is 3 hours and 20 minutes in length. You can even try before you buy because the first video is posted right on the website. All 27 minutes of it! Believe me, it is powerful and will give you a whole new attitude toward life. It sure changed my perspective in handling stress and anxiety.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Tranquility Oasis: Doesnt that sound nice? It is like a mini vacation. I read about creating your own Tranquility Room in my favorite digest book. Find a picture in your favorite magazine of a beautiful room that is decorated with colors you love; furniture and pictures that you like, big soft pillows, and lots of green airy plants. It should be uncluttered and spacious. That picture becomes your memory spot. It doesn't have to be a room though. Find a treasured photo of your favorite beach, an exotic island, a villa in Rome or where ever you remember being at peace. Any time of the day when a crisis occurs, I can retreat to my serenity oasis; take a few deep breathing exercises and my calmness returns. It is my little retreat center. Now you guys will probably have no trouble visualizing your favorite fishing spot or the lake on Hole # 16 at the Masters to get away from the daily grind.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Yoga: Yoga is an ancient Indian practice dating back more than 5,000 years. It is a form of a spiritual philosophy, but it is also about relaxation. Yoga is believed to calm the nervous system and balance the body, mind, and spirit. It is thought by its practitioners to prevent specific diseases and maladies by keeping the energy meridian nerves open and release energy. Yoga has proven benefits for one's overall health and well being. In the West it has grown popular as a form of purely physical exercise. Some Western practice of Yoga has little or nothing to do with Hinduism or spirituality, but is simply a way of keeping fit and healthy. This differs from the traditional Eastern view of yoga. Christian Yoga has become quite popular without the New Age Music, mantras, rhythmic chanting or trying to improve the universe by imaging. As we begin to realize the constant tension of daily repetitive motions on our body, we begin to sense the importance of spinal alignment or just plain good posture. Computer geeks sit at a desk all day and strain their necks and use their hands to the point of daily pain. Photographers, mechanics, crane operators, construction workers, data processors, jack-hammer operators and hobbyists are candidates for arthritis in their hands or for rotator cuff injuries. Any kind of repeated grasping, twisting and turning movements needs to be addressed before damage occurs. Just a 10 second break every hour of simply opening and squeezing your hands a dozen times will definitely release the tension. If you would look at an medical atlas of the human anatomy and look at crosssection of the brain and the nerves in the neck that branch out to all parts if the body, you would appreciate how much we abuse our neck and shoulders. For example, the median nerve that runs down the arm passes through a narrow passageway of the carpal bones in the wrist. It controls the sensation in your fingers and thumb. The tendons in the fingers can become swollen and inflamed causing constant pain that is difficult to treat. This is the cause of carpal tunnel syndrome. Often surgery is performed, but if you continue to perform the same repetitive motions, the pain will return. The solution is simple. Sit up straight to align the nerves coming out of the neck. Exercise those fingers as much as you can. It really is of vital importance to release tension during the day, especially if you have arthritis. That is why it is so important to warm-up before any work or project, even gardening. If you forgo all of the Eastern Yoga terminology, you just have some pretty basic stretching exercises. Whether you call it a Half Lotus position or Indian Chief, the main purpose of the poses is to keep the spine very straight and concentrate on deep breathing to bring relaxation to you whole body. If you look at some of
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

the exercise diagrams presented earlier, you can see that they are all modified versions of basic Yoga positions or vice versa. You can even call it something else, like Toga, BoneO or Cat Stretch. When you are in pain you experience both physical and emotional stress. Your muscles tense all over; your breathing becomes fast and shallow. Your heart rate and blood pressure increase. Relaxation can help you reverse these effects and give you a sense of control that makes it easier to manage your pain. Relaxation restores calmness and serenity to your mind and body. Yoga helps in attaining absolute peace. Some of the basic benefits of yoga are improved concentration, breath control and clarity of mind. It will also increase your productivity. You will be able to deal with and manage stress, and get unstuck as you practice yoga! If you dont have time for yoga classes, there are some excellent Yoga for Beginners DVDs at your local mall that you can do at home. There are over 400 yoga DVDs listed for sale on eBay. I like doing them at home, so I just pop in a yoga video first thing in the morning. The video routine consists of a combination of physical and breathing exercises. These characteristics make yoga a particularly beneficial kind of exercise for people with arthritis as it improves your physical balance. And balance is all about keeping those bones from breaking. It also benefits the digestive, respiratory and circulatory systems too, especially by regulating your blood pressure. It is a simple way to align the spine, obtain correct posture and prevent stiff joints. It helps ease tension in every part of the body. Yoga tones the muscles while at the same time stretching them and gives you a feeling of overall health, strength and well being, bringing your whole body into harmony. Experiment with different types of exercise and different forms of movement to discover what works best for you. Yoga or Pilates are exercises that anyone can do no matter their age. Just take it nice and easy.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis
See how easy these yoga positions are? Just remember to breathe correctly. If you would like a Beginner's Guide to Yoga e-Book to go with your DVD, click Here.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Chapter 5: EXERCISES
Arthritis is becoming more and more common and not just among the very old. Thats the bad news. The good news is that a program of moderate exercise can reduce pain and improve mobility for many of the over 40 million individuals with this degenerative disease. The body is flexible; it is supposed to be flexible. You need to be able to reach for something that dropped on the floor, climb steps easily, carry groceries without losing your balance, reach for your favorite book at the top of the shelf, play ball with the children, button your buttons or get in and out of the car without help. These are simple activities. Really nothing grand about them, but if you are finding these tasks increasingly difficult, then it is time to begin a simple stretching program. Stretching is fairly easy. You can pick and choose from the exercises that follow, creating your own routine. Start out slowly picking two or three simple exercises and limiting yourself to only one or two repetitions in the beginning. Investing a little time in developing a good weight-bearing low-impact exercise and stretching plan can add up to great results when it comes to staving off arthritis pain. Strong muscles help protect the joints from wear and tear, and the movement keeps joints flexible. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity if you want to avoid injury. Youll notice that all sports practice from tennis to football begin with stretching exercises. Runners do it to avoid shin splints. Have you ever heard anyone say, I just bent over to tie my shoe and I couldnt move? This attack of sudden immobilizing back pain usually comes without warning. It is usually caused by the facet joints (called zygapophysial), which are located in the vertebrae. They are small joints along each side of the spine where the vertebrae overlap. The facets help support the weight and control movement between individual vertebrae of the spine. When the facets get twisted and go into spasm, you KNOW it! This spasm of the adjacent muscles is the bodys way of protecting the area and preventing you from moving and incurring more damage. Our son was inspecting an irrigation hole for his firm. He twisted abruptly to the left without standing up. He twisted his bilateral facet joints and was in excruciating pain. He went to six doctors before he found one that recognized the cause of the problem. The others thought he needed a head-shrinker.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Nothing showed up on the MRI, CAT scan or X-Ray. It took 6 months of weekly therapy and injections to pull those facets back in place. My daughter-in-law reached side-ways for a piece of ice on the floor in a stooped position and twisted the facet joints. It took weekly trips to the chiropractor to line up her spine. The injured facets can cause re-occurring flare-ups. The moral of this story is stretching is for everyone. This is why stretching regularly, as part of a routine is very important to you especially if you have arthritis. Before beginning any type of exercise program, talk it over with your physician. He or she may have some specific concerns or considerations you should keep in mind. The Arthritis Foundation recommends that active range of motion exercises be performed 1-2 times daily. During flare-ups, remember to move slowly and gently and NOT past your usual point of discomfort. A warm environment promotes elasticity and ease of movement. Range of motion exercises, such as shoulder circles, leg swings and lying knee-to-chest pulls, will help limber up those joints that have been stiffened by arthritis and prevent gradual loss of motion. Depending on the severity of your arthritis, your physician or physical therapist may suggest either isometric or isotonic strengthening exercises. Isometric exercise, such as squeezing your thigh muscle while lying on your back, involves contracting the muscle without moving the joint. Isotonic exercise, such as performing a leg press or partial chair squat, involves contracting the muscle while moving one or more joints. Many exercises can easily be done at home using light weights or elastic bands. While flexibility exercises should be done on a daily basis, strength training should be done two to three times per week. Your muscles need time to recover and repair so be sure to take at least one day off in between strength-training workouts. Dont try lifting too much, too soon. If you experience joint pain, lower the resistance or change the exercise. Take your time and build up gradually. Cardiovascular, or aerobic, exercise that does not involve a lot of impact on the joints is recommended three to five times per week. Walking, which involves little impact and is easy to do anywhere, is one of the best cardiovascular exercises around. Activities such as swimming, water exercise or bicycling (stationary recumbent bicycle) are also great options, because they are virtually non-impact. As with strength training, it is important to approach aerobic exercise slowly and progress gradually. Depending on your current fitness level, you may want to start with as little as two minutes of activity, three times per day and work your way up to a single 20-30 minute session, three to five times per week.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Listen to your body. If you experience pain that lasts longer than one hour after exercise or notice increased swelling/weakness and decreased range of motion, modify your exercise routine or check with your health care provider. The Arthritis Foundation has developed in-class programs and exercise DVDs to help individuals with arthritis exercise safely and effectively. Consult your doctor if you have any of the following undiagnosed symptoms: severe shortness of breath, chest pain, irregular, rapid, or fluttery heart beat, SAFETY FIRST! If you are at high risk for any chronic diseases such as heart disease or diabetes, or if you smoke or are obese, you should check first with your doctor before becoming more physically active. In general, men over 40 and women over 50 should check with their doctor before doing vigorous activity. Older adults, regardless of age or condition, will do just fine in increasing their physical activity to a moderate level. Scientific studies show that staying physically active and exercising regularly can help prevent or delay many diseases and disabilities. Scientists find that even moderate exercise and physical activity can improve the health of people who are frail or who have diseases that accompany aging. Exercise and physical activity are among the healthiest things you can do for yourself, but some older adults are reluctant to exercise. Some are afraid that exercise will be too strenuous or that physical activity will harm them. Yet, studies show that exercise is safe for people of all age groups and those older adults hurt their health far more by not exercising than by exercising. An inactive lifestyle can cause older people to lose ground in five areas that are important for staying healthy and independent: stretching, strength, balance, flexibility, and endurance. But research suggests that exercise and physical activity can help older people maintain or partly restore these four areas. Increasing strength and endurance makes it easier to make beds, clean the bathrooms, do light gardening, wash cars, and getting in and out of those huge SUVs. Improving balance definitely helps prevent falls. Remember Jack LaLanne, the fitness guru? He is called the godfather of fitness. He hosted a fitness TV show between 1951- 1985. He's 96 and still exercising! Being more flexible may speed recovery from injuries. If you make exercise a regular part of your daily routine, it will have a positive impact on your quality of life and ease your arthritic pain.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

How Long to Exercise? Your goal is to build up to at least 30 minutes of endurance exercise a couple of times a week. You can divide your endurance exercise into sessions of no less than 10 minutes at a time, as long as they total 30 minutes by the end of the day. Check with your doctor before doing lower-body exercises. 1. Dont cross your legs. 2. Dont bend your hips farther than a 90-degree angle. 3. Avoid locking the joints in your legs into a strained position. How do my muscles work? Muscle cells contain long strands of protein lying next to each other that shorten or contract when you "make a muscle." When you do strengthening exercises on a regular basis, the bundles of protein strands inside your muscle cells grow bigger. Small changes in muscle size can make a big difference in strength. If you are just starting, be patient. It takes time to get rid of those upper arm bingo wings when you wave. Six types of exercise are important to help adults gain health benefits: Stretching exercises Strength exercises Balance exercise Flexibility exercises Endurance exercises Hand & wrist exercises STRETCHING EXERCISES: Always warm up with stretching exercises before you begin your workout. Start with arm-pumping first or some easy walking. Never bounce into a stretch -make slow steady movements instead. It is just as important to stretch for at least five minutes after you do your regularly scheduled strength and endurance exercises. Stretching should never cause pain, especially joint pain.
Stretching Exercise 1: Tricep Stretches lengthen muscles in the back of the upper arm. 1. Hold one end of a towel or rubber band in your right hand. 2. Raise and bend right arm to drape towel down back. Keep your right arm in this position and continue holding onto the towel.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

3. Reach behind your lower back and grasp bottom end of towel with your left hand, climbing progressively higher up the towel. This pulls your right arm down. Continue climbing with your left hand until your hands touch, or as close as you can comfortably go. 4. Reverse positions. 5. Repeat 3 to 5 times each session. Hold stretch for 10 to 30 seconds. 6. Repeat with Left hand.
Stretching Exercise 2: Double Hip Rotation stretches the outer muscles of hips and thighs. Don't do this exercise if you have had a hip replacement, unless your surgeon approves. 1. Lie on floor on your back, knees bent and feet flat on the floor. 2. Keep shoulders on floor at all times. 3. Keep knees bent together and gently lower legs to one side as far as Hold position for 10 to 30 seconds. 4. Return legs to upright position. 5. Repeat toward other side. 6. Repeat 3 to 5 times on each side without forcing them. 7. Do each stretching exercise 3 to 5 times at each session. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds. Relax, then repeat, trying to stretch farther. 8. You can vary this exercise by dropping one leg out to the side at a time (See illustration below.)
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis
STRENGTH EXERCISES: Strength exercises also increase your metabolism, which helps keep your weight and blood sugar in check. Do strength exercises for all your major muscle groups at least twice a week. Do NOT do exercises of the same muscle group on any 2 days in a row. Depending on how fit you are, you might need to start out using as little as 1 or 2 pounds of weight, or no weight at all to allow your body to adapt to strength exercises. Breathe during strength exercises. Holding your breath could affect your blood pressure. Use smooth, steady movements to bring weights into position. Avoid jerking or thrusting movements. Avoid locking the joints of your arms or legs into a strained position. Breathe out as you lift or push a weight and breathe in as you relax. Strength Exercise 1: Arm Raises strengthen your shoulder muscles. 1. Sit in a chair with your back straight. 2. Keep feet flat on the floor even with your shoulders. 3. Hold hand weights straight down at your sides with palms facing inward. 4. You can use as little as one or two pound hand weights or you can substitute cans of soup. Some people start without weights. 5. Raise both arms to side, shoulder height. 6. Hold the position for 1 second. 7. Slowly lower arms to the sides. Pause. 8. Repeat 8 to 15 times. Rest. 9. Do another set of 8 to 15 repetitions
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis
Strength Exercise 2: Bicep Curls strengthen upper-arm muscles. 1. Stand or sit in armless chair. Keep feet flat and even with shoulders. 2. Hold hand weights at sides, arms straight, palms facing toward your body. 3. Slowly bend one elbow, lifting weight (3 to 5 lbs.) toward chest. Be sure to rotate palm to face shoulder while lifting weight. 4. Hold position for 1 second. Slowly lower arm to starting position. 5. Repeat with other arm. Alternate until you have repeated the exercise 8 to 15 times on each side. You can do both arms at the same time. 6. Rest. Then do another set of 8 to 15 alternating repetition
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Strength Exercise 3: Tricep Extensions strengthen muscles in the back of the arm. 1. Stand or sit near the front edge of the chair, feet flat on floor and even with shoulders. 2. Hold weight in one hand; raise arm straight toward the ceiling, palm facing in. 3. Support arm below the elbow with the other hand. 4. Slowly bend raised arm at elbow, bringing hand weight toward same shoulder. 5. Slowly re-straighten arm toward ceiling. Hold position for 1 second. 6. Slowly bend arm toward shoulder again. 7. Pause, and then repeat the bending and straightening until you have done the exercise 8 to 15 times. Repeat 8 to 15 times with your other arm. 8. Rest. Then repeat another set of 8 to 15 repetitions on each side.
Rheumatologists highly recommend using free weight dumbbells (3 to 5 lbs.) to build up your bone density in your hips and knees. In a standing position hold the weights on the top of your legs at the hip line. Spread you feet apart, shoulder width, and do 15 squats, pushing your hips out and back as you squat. Rest 1 minute in between exercise. Repeat doing 12 reps and then 10 for a full set of three. Strength Exercise 4: Knee Flexion strengthens muscles in the back of the thigh. 1. Stand straight, holding onto table or chair for balance. 2. Slowly bend one knee as far as possible, so foot lifts up behind you. Don't move your upper leg at all; bend your knee only. 3. Hold position
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

4. 5. 6. 7. Slowly lower foot all the way back down. Repeat with other leg. Alternate legs until you have 8 to 15 repetitions with each leg. Rest. Then do another set of 8 to 15 alternating repetitions.
How much? Take 3 seconds to lift or push a weight into place. Hold the position for 1 second, and take another 3 seconds to lower the weight. Don't let the weight drop -lowering it slowly is very important and harder to do! How much, how often? When doing a strength exercise, build up to 8 to 15 repetitions in a row. Wait a minute, and then do another set of 8 to 15 repetitions in a row of the same exercise. Tip: While you are waiting, you might want to stretch the muscle you just worked or do a different strength exercise that uses a different set of muscles. It prevents muscle fatigue. BALANCE EXERCISES: Balance exercises build leg muscles and help prevent falls. Each year, U.S. hospitals have 300,000 admissions for broken hips, and falling is often the cause of those fractures. Balance exercises can help you stay independent by helping you avoid disabilities that may result from falling. Balance Exercise 1: 1. Stand near something sturdy to hold onto in case you lose your balance; (kitchen sink works for me and is the right height). 2. Time yourself as you stand on one foot, right knee bent for as long as possible. 3. In the beginning you can hold on with only one fingertip. 4. As you progress, do the exercise without holding on and build up to a couple of minutes, but stand near sink or chair just In case.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

5. Repeat the test while standing on the other foot. 6. Everyone hangs out in the kitchen a lot, so the kitchen sink is a good reminder to stop a minute and do this exercise.
Balance Exercise 2: Side Leg Raises strengthen muscles at sides of hips and thighs. Strengthening these muscles is important for good balance. 1. Stand straight, directly behind table or chair, feet slightly apart. 2. Hold table or chair for balance. 3. Slowly lift one leg to side, 6 to 12 inches out to the side. Keep your back and both legs straight. Don't point your toes downward, keep facing forward. Hold position. 4. Slowly lower leg: Repeat with other leg. 5. Keep back and knees straight throughout exercise. 6. Alternate legs until you repeat exercise 8 to 15 times with each leg. Rest. 7. Do another set of 8 to 15 alternating repetitions.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Balance Exercise 3: Hip Extension strengthens buttock and lower-back muscles. Strengthening these muscles is important for good balance: (Use ankle weights if you are ready). 1. Stand 12 to 18 inches from a table or chair, feet slightly apart. 2. Bend forward at hips at a 45-degree angle; hold onto a table or chair for balance. 3. Slowly lift one leg straight backwards without bending your knee, or bending your upper body any farther forward. Point your toes. 4. Hold position for 1 second. 5. Slowly lower leg. Pause. 6. Repeat with other leg. 7. Alternate legs until you have done 8 to 15 repetitions with each leg. 8. Rest one minute; then do another set of 8 to 15 alternating repetitions. 9. Add modifications as you progress.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

FLEXIBILITY EXERCISES: Flexibility exercises, like stretching, may help keep your body limber, prevent injuries and falls, or hasten recovery from injuries. They do this by stretching your muscles and the tissues that hold your body's structures in place.
See http://www.healthyexercisesworld.com for more great exercises.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

ENDURANCE EXERCISES: Endurance exercises or any activity -- like walking, swimming, raking the yard -that increases your heart rate and breathing for an extended period of time will also increases the flexibility of your joints. Water aerobics is a mild, fun and effective form of exercise. Cycling on a stationary recumbent bicycle is safe and beneficial. Consult your doctor before undertaking any form of endurance exercise; he may prefer that you stick to stretching, balancing and mild strengthening exercises for your arthritis.
POSTURE and the COMPUTER: It is important to establish a comfortable working posture in which your joints are naturally aligned. This reduces the stress and strain on the muscles, tendons and joints Regardless of how good your posture is, working in the same position or sitting still for prolonged periods in not healthy. If you are chained to your desk, stop every 30 minutes and do a few of these: Shoulder shrugs, up and down Twist shoulders to the left and to the right Arms up over your head; hold 10 seconds. Lower arms straight out, hold . Squeeze your shoulder blades together tight, hold; release. Do 5 times. Bend your right elbow, grab it with your left hand and push it over your shoulder. Repeat with your left elbow. Stand up and breathe deeply. If you are on the computer keyboard a lot, Ive found a (7) hand/arm brace that is invaluable to ward off carpal tunnel syndrome and pain that develops at the base of the thumb. You can find these at your local drug store. Look for the one that gives you the most rigidity. It's a good idea to buy two, one for a back-up. An elastic back brace with Velcro straps is great for back support both on the computer and around the house to correct your posture. You can get a Back Brace on Here, or ask your therapist or doctor. You can even wear it to work (under a jacket) and no one will know why you sit like Mary Poppins! In the meantime work on strengthening those muscles. Because of the strain on my neck muscles trying to hold my 10 lb head off my spinal cord all day long, I make sure to take a quick relaxation break often.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis
There are a lot of exercises pictured above. You dont have to do them all. Pick the ones you are most comfortable with and rotate them. You can even print them out. Enjoy your exercises, put on some music, relax and take the work out of workingout. Sign up for a class at your local YMCA for swimming, Pilates, stretch exercises, Yoga or water aerobics (30 minutes of walking in water equals an hour of foot walking). Join a friend and take up ballroom or square dancing. Walking is another low-impact great exercise. Do your laps inside your local Mall, rain or shine. Just get started, have fun; get active again. Your joints will be glad you did! You'll surprise yourself and lose some weight too.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Finger and Hand Exercises: Most of us spend the greater part of our day: In rush hour traffic Waiting for an appointment Running errands On a conference call In the subway or bus Awaiting a delayed flight In line at the grocery store Tied to your desk at work In the doctor's office Waiting in a long line for the premier opening of a hot new movie Finger exercise is something that you can do all day long because you can do it anywhere. For arthritic hands this is a great tool for dexterity and flexibility. The key is so simple and it lies at your fingertips.
Work those fingers before they quit working!
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

HAND AND WRIST EXERCISES: These are very important to regain mobility in the fingers. These are my favorites: 1) Place your hands together, like you are praying, and spread your fingers apart. Then do push-up with your fingers. This particularly helps the pain in the thumb.
2) Another good one for strength is to push each finger firmly against each other!. Thumb to thumb, index finger to index finger and so on.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

3) Grab a rubber band and slip it around your fingers and open and close them. Then do the exercise using two fingers at a time, stretching them to the limit. Switch hands and repeat.
4) Make a zero with your index finger and your thumb. Stretch the zero and slowly open your fingers. Repeat zero with each finger to the thumb. Switch hands.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

5) Place your palm on the table and slowly raise one finger at a time. Repeat with each hand. These are easy exercises that you can do anywhere. Just get into the habit.
6) Bend your knuckles to the first joint not touching your palm; making a hook. Then fold your thumb over your fingers. Bend your knuckles again into you palm making a tight fist. Fold your thumb over your fingers. Do this exercise 5 times with each hand 3 times a day. It will be hard at first. Practice! Practice !!I
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

7) Squeeze a soft pliable squeegee ball 20 times in each hand.
8) Place your palm flat on a table; fingers together. Pull the little pinkie away from your hand. Then keep two finger together and spread two fingers apart. Next pull three fingers together, leaving the index finger and the thumb together. Finally pull the thumb out alone. Looks easy, but it's tricky. Reverse hands.
9) Hold your wrist and fingers straight up. With your right hand bend the first joint finger of your left hand (DIP nearest the nail). Hold five seconds. Repeat with
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

each finger five times. Switch hands. This is an important exercise for arthritic hands and should be performed three times a day. You can do the 2nd joint too.
10) Open hand; spread fingers. Fold thumb in flexion to the middle; extend thumb to little finger and try to hold position in image #3.
If you have carpal tunnel syndrome or feel like you're mild case is getting worse, these exercises done daily will help greatly. The pressure of CP is mostly on the thumb and in the wrist. Be sure and wear the hand brace while on the keyboard. It really does help remind you of good hand posture.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

These exercises may look so simple that you may dismiss them as being too easy. However, when you can't thread a needle, open a squeeze-top bottle cap, button a shirt, grip a golf club, write or type a letter, crochet an afghan, play the piano or hook that lure on your fishing rod, you know you are in trouble. Those swollen arthritic fingers are depriving you of all the joys of life. It's literally all in your hands. It's not too late to start. Your fingers will gradually limber up as you begin to exercise them daily. These exercises are a specifically designed to increase your energy and regain mobility in your fingers and hands. Practice the Wrist Stretch several times a day.
As your flexibility increases, you may want to buy some Hand Exercisers to develop real strength in your wrist, hand and fingers Here. You'll find a wide variety of some very popular hand exercisers at fabulous prices. Choose from Flex-Bars, Hand Helpers, Soft Weights, the Power-Web, stress balls, cat's paw, power wrist and much more. This is a one-stop shop for all your medical supplies, like walkers, canes, van mount ramps, wheel chairs, scooters, long-reach toenail scissors, orthopedic supplies, bathroom assists and many other devices for severe arthritis. The prices can't be beat.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Chapter 6: PAIN RELIEF
Doctors often prescribe pain and anti-inflammatory medicines, or they might suggest anti-rheumatic drugs, called DMARDs (disease-modifying antirheumatic drugs). These can slow damage from the disease. Medicines like prednisone, known as corticosteroids, can ease swelling while you wait for DMARDs to take effect. Another type of drug, biologic response modifiers, blocks the damage done by the immune system. They sometimes help people with mild-to-moderate RA when other treatments have not worked, but you always have to worry about the hidden side- effects of these medications. They could cause other side effects such as; stomach pain, over acidity, indigestion or worse ..... ulcers. Taking these with food will help. Some additional side effects can be hair loss, flu-like symptoms, ringing in the ears, weight loss, fatigue and possibly kidney or liver damage. Most people would rather seek a natural remedy for arthritis for a variety of reasons including the cost of prescriptions, concern about side effects and drug interaction with other medications. We know that we are just treating the painful symptoms not the real cause of the disease. This leads many sufferers to seek other alternative means to manage their pain. Self-management: Self-management of your pain includes education about pain as well as instruction and practice in several management techniques, including relaxation, physical exercise, modification of negative thoughts, goal setting and, of course, changes in your diet. Here are some techniques that help reduce pain and swelling! 1. Ice Therapy: Applying ice will numb the nerve endings of a painful joint or arthritis in the back muscles by reducing the activity of the body cells in that area. A doctor in Germany used this method of Ice therapy on my sisters back. She walked into his office bent over double from back pain, unable to straighten to an upright position. The internist had paper coffee cups filled with water frozen in the freezer in his office. The Army doctor and his nurse applied the ice directly on her back in a fast circular motion. As the ice melted the nurse simply kept peeling the paper cup down and continued massaging the affected area. This was done for about 15 minutes continually rotating the ice cup. My sister was able to walk out of his office erect and even taught school the next day. He recommended that she continue the treatment at home as needed for back pain relief. She repeated the ice treatment several times a day with a shorter duration each day and was
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

completely pain free within 10 days. Be sure and keep a big towel handy. The key is the continual motion of the ice cup to prevent ice burns. 2. Ice Bag: Another ice method that I have used is to fill a gallon size zip-lock bag full of ice, zip it, seal tightly, cover with a hand towel, place inside another gallon-size ziplock bag, seal. You now have a flat large ice pack that you can place on the painful area and even sleep with it all night without danger of leaking or ice burns. A bag of frozen English Peas works well too and you can re-use it. 3. Moist Heat: A physical therapist suggested this home solution for moist heat. Take 1 hand towel and wet it thoroughly and wring it out. Place in the Micro Wave for about a minute until hot. Remove with tongs, and place between two dry towels for a quick moist heat treatment. 4. Wintergreen Soother: *This quick remedy works great for pain* Buy a 16 ounce bottle of green Wintergreen alcohol, add 10 to15 regular 325 mg aspirin, and shake well. The aspirin will slowly dissolve or you can crush them first. Buy a clear 10 ounce spray bottle at your local Dollar Store and fill it. This is a cool refreshing mild pain killer that a doctor recommended for a friend of mine with diabetes and neuropathy in the legs and feet. It works. For travel convenience you can transfer the solution to an even smaller spray bottle. See below for a Wintergreen alcohol and Epsom Salts product. 5. Epsom Salts: Epsom salts was a staple in our family growing up, along with Castor oil, iodine, hot mustard plaster treatment, Mercurochrome for sore throats, gargling with salt water and Vick's rub. My Mother used Epsom salts for everything from a nail puncture wound, infected cuts, scratches, to athletes foot, in-grown toenail, poison ivy, sprained ankle, sunburn, tired feet and anything swollen. So I am not surprised to read of the wonderful cures of Epsom salts. I just didnt know why. Magnesium sulfate crystals, the key component of Epsom salt, performs more functions in more systems of the human body than virtually any other mineral, including regulating the activity of more than 325 enzymes. It is supposed to improve heart circulation, the nervous system, improve oxygen levels, the formation of joint proteins, reduce inflammation in the joints and muscle cramps, feed brain tissue, alleviate arthritis and in general ease muscle pain.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Studies have shown that sulfates help to detoxify the body's residue of medicines and environmental contaminants. And all this from just soaking in a bath of Epsom salts? It is difficult to get magnesium sulfate in food, but the crystals are readily absorbed through the skin and provide all of these wonderful benefits. If there was ever a magic bullet, this may be it. In preparing you bath add 1 to 2 cups of Epsom salts to a tub of warm water and enjoy a 15 to 30 minute soak. It is especially relaxing at bedtime. You can buy Epsom salts just about anywhere, drug store, hardware or home improvement centers and it doesnt make any difference which brand you buy because they are all chemically the same. Ive even used Epsom salts in my flower beds to produce more flowers and to change the PH of the soil. Epsom salt is even a natural FDA-approved laxative, but Mother never made us try that one. It probably would have tasted better than Castor Oil. My sister-in-law has a severe case of Rheumatoid Arthritis which has affected and twisted her foot. She has started soaking her deformed foot two or three times a day in this soothing liquid and is experiencing dramatic relief. The crippled foot is less swollen and she is able to walk again. She is thrilled to be delivered from what seemed like a hopeless deformity. More and more people must be discovering the miracle benefits of Epsom salts, because she said the price has doubled in the last month. My sister-in-law is also raving about a great product that combines wintergreen alcohol, Epsom salts and capsicum put out by Dr. Fred Summit Sports Arthritis. This 16 oz. bottle can be found at Fred's Dollar General Store. Several other friends have tried it for RA and Gout on their feet and call it a miracle cure. Try it; it is still very inexpensive, therapeutic, non-invasive and readily available. 6. Green Tea: As it's been hitting the headlines a lot these days, you may already be aware of the many health benefits of drinking green tea. If not, here are a few; it can lower your bad cholesterol and raise your good cholesterol, prevent abnormal blood clotting and strokes. Green tea and green tea extracts are rich in anti-oxidants so it will also help prevent cancer by protecting your cells from free radical damage. One of green teas many properties is as an anti-inflammatory, so drinking it can help with your arthritis symptoms. Look for the caffeine-free tea. 7. Mangosteen Fruit: Known for its many anti-oxidants, the mangosteen fruit contains some of the
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

highest xanthone levels in a food. Xanthones are a type of anti-oxidant which have a very high anti-inflammatory effect. This little known fruit is a rain forest plant grown in South East Asia and is called the Queen of Fruits. The components of the Mangosteen have been vigorously examined in the laboratory as a potent source of protective substances. Influential scientific journals have reported over 138 separate benefits of this extraordinary, highly-prized fruit. The following are some the multiple health benefits: Anti-arthritic, Anti-Alzheimer, Anti-Parkinson, Anti-Osteoporosis, Anti-tumor, Anti-cataract, Anti-obesity, Antivertigo and the list goes on. It has been proven to be a cox-2 inhibitor and some say it beats the pants of off Celebrex as far as reducing arthritis symptoms and of course, far safer. Now where do we go to buy this incredible fruit? At this time it is not available as a fresh fruit in the U.S., but the rich Mangosteen Juice or supplements are obtainable in health food stores or online. 8. Ointments/Gels/Creams: There are many creams, ointments and gels on the market that provide topical, temporary pain relief. You can reduce the amount of oral over-the-counter medications by using topical analgesic preparations, in particular those containing capsicum. Castor Oil and Peanut Oil are effective analgesic rubs for inflammatory conditions and are widely used. Rub the oil pack into inflamed area and apply warm compresses for 15 minutes. Rub castor oil on your feet for peripheral neuropathy at night and wear a pair of socks. Takes about two weeks to obtain full relief and you will have softer skin instead of callouses on you feet. The two-fold advantage of topical ointments over oral drugs is no risk to the kidneys and they do not interfere with the natural repair of the joints. They also have the ability to stimulate the nerve endings. Some topical arthritis creams contain the active ingredient methyl salicylate, while others popular brands use pain-relieving capsaicin (from cayenne peppers), clove oil or menthol. There is a patch product put out by Salonpas that comes in different sizes. Many therapists use these in rehab for quick relief after treatments.
BioFreeze: A very effective and popular topical analgesic product for arthritis is BioFreeze. It is the ointment/gel of choice for pain massage in all the major Rehabilitation facilities. It is grease less, and odorless, well maybe with a slight menthol odor. The gel provides quick and long-lasting relief. It is usually applied with rubber gloves, because of its numbing ability.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

BioFreeze products contain the strong ingredient ILEX, a herbal extract from a South American holly shrub. This formulation has been used world wide in many health and wellness clinics for the last 15 years as an analgesic ointment for massages and therapy in the management of chronic pain. It is the analgesic of choice by health providers because it does not contain petroleum, waxes, oils or aloe and results in a fast-acting, long lasting pain reliever. It is non-greasy, non-irritant, odorless ointment that comes in a gel, pump dispenser or a roll-on. The clinics prefer the gel or pump form since both provide deep penetration into the sore muscles faster and can cover a wide area.
This product cannot be purchased in ordinary drugstores. It is distributed by Rehabilitation clinics, chiropractors, podiatrists, physical and occupational therapists. I checked out all the prices online and found the best prices Here. I bought a package of two 4 oz gel Tubes, with Free Shipping .The Pump and Roll-On are also available. It only takes about a half inch of the gel to work on a knee, shoulder or back . Rub and work in BioFreeze on inflamed joints for quick arthritis pain relief.
Chapter 7: ARTHRITIS HOME REMEDIES

Paige Kelly 2012 Pain Free Arthritis All rights Reserved 71
Pain Free Arthritis

Gin and Raisins Remedy: Take 2 boxes of Golden Raisins (must be the golden variety), place and pack down in a large, tall round plastic container with a tight lid. Buy a quart of inexpensive Gin and fill the container to just barely cover the raisins. (Dont add any more Gin.) Let soak for up to a week in the container on the counter top. Then place the container in the refrigerator. Take 9-10 raisins in the morning and at night. We like to put them on our cereal. This may sound like an old wives tale, but Gin is made from Juniper berries and the fermenting with the raisins produces a natural remedy for arthritis. It usually takes about 6 weeks or more to see an improvement depending on the severity of the arthritis, so mark your calendar. You have to allow time for the natural drug to build up in your body. Sore arms, stiff fingers respond more quickly than shoulder or hip joints. Many doctors actually recommend this treatment because their patients have tried it and reported immense or total relief. A friend of mine was at a furniture Mart in Atlanta a couple of years ago and fell and broke her hip. During her stay in the hospital, her orthopedic surgeon told her about the Gin and Raisin treatment and to take it for the rest of her life to prevent arthritis from developing in her hip. She never misses a day and carries some with her on her travels. Another friend of mine had such severe arthritis in her hip joints that she had difficulty getting out of bed in the morning. She was so frustrated with the pain and the effects of her medication that she decided to give the Gin & Raisins a try. She did consult her doctor first and got his blessing, although, he didnt think it would do any good. Four weeks later she reported absolutely no relief in the pain, but decided to stick with the program for two more weeks. When you live with constant pain, six weeks can seem like forever. By the end of the seventh week she was able to cut back on the dosage of Celebrex and was able to discontinue it after three months. With the latest side effects of Celebrex being released to the public, you have nothing to lose by trying this safe, simple natural arthritic remedy. My friend couldnt believe that a simple concoction could relieve years of pain. My beautician had nodules in her left hand from 25 years of teasing women's hair. She also experienced constant pain in her left arm. Her internist suggested the Gin & Raisins recipe because so many of his patients experienced relief and it was a safe alternative. She thinks it took about 6 to 9 months before the pain was completely alleviated. I can attest to the fact that the knots in her hands have disappeared and she doesnt suffer from the sharp arm pain in her arm. She
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

continues in her profession, but never skips her daily dose of Gin & Raisins. She noted that if you skip a week while on vacation, the pain will quickly start to return. This week in our newspaper there was a story about a centenarian celebrating his birthday. The interviewer asked him what the secret of his longevity was. Every morning and every evening, I have nine golden raisins marinated in gin, the gentleman replied. My pastor was scheduled for an operation for carpal tunnel syndrome due to years of playing the violin as a young boy. He decided to give the raisins recipe a whirl. He was about to give up after 4 weeks, but I convinced him that he had nothing to lose by waiting 2 or 3 more weeks. That was 3 years ago and he no longer has any pain. Raisins & gin are a part of his daily routine. His doctor thinks its just psychosomatic, but who cares if the pain is gone and no operation is ncessary. Some health care providers think it's the sulfur or sulphides used in the process of making the "white" or golden raisins and some think it's the juniper berries used in the making of gin. If you stop the raisins/gin remedy, the pain returns. On a personal note, we know it works. My husband has Gout and no, he's not overweight nor does he drink. Gout appeared suddenly and very painfully in his toes. He didn't want to take the Rx meds for fear of the serious side effects. He started taking the Gin & Raisins and has been Gout-Free for over a year. Believe me, he starts his day with his daily spoonful and another at bedtime. If you are under a doctors care, always advise him of your self-treatment. He may laugh and tell you it wont do any good, but he may say it wont do any harm either. If you are a diabetic, be sure and consult your doctor first because of the sugar content in raisins. This may not be a solution for you. Wild Oregano Oil: Oil of wild oregano, applied topically reduces pain and inflammation, due to arthritis, bursitis, overworked muscles or plantar fasciitis. Mix 6-10 drops to one tablespoon of olive oil and rub into the affected area as many times a day as you wish. Some people notice a decrease of pain and improved mobility after the initial application. Usually it takes about 3 days, to be free of pain. Apparently oil of wild oregano has many of the same properties as morphine and works almost instantly. It is available at some health food stores and on the web. Be sure you purchase pure oil of wild oregano. Here again it is an inexpensive, non-invasive topical solution worth trying for any chronic pain. Apple Cider Vinegar & Honey:
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Thousands of people take apple cider vinegar and honey to alleviate the pain associated with arthritis, especially rheumatoid arthritis. They believe it not only works, but have substantial evidence to back up their home treatment. But it took the remarkable story of a courageous woman to find the solution for her sudden illness and start her own clinic to help others stricken with the same disease. Margaret Hills, a nurse, was struck suddenly with rheumatoid arthritis at the age of 21. It attacked her heart. She suffered the after-effects for 8 months and was constantly in pain. In 1960 she was introduced to a treatment of apple cider vinegar, honey and crude black strap molasses. Since conventional medicine had not helped her, she decided to try this simple treatment. It worked! It gave her life back and put her on the road to wellness. Hills believed arthritis is caused by the body building up acid, which crystallizes and lodges between the joints. The acid crystals become surrounded by fluids, causing soreness, stiffness and swelling. Hills concluded that rheumatoid arthritis could be alleviated by cutting down on the acid entering the body. As a nurse she had a burning desire to help other people with the same disease and in 1960 established her own clinic in the UK. Her daughter, Christine Horner, continues to run the clinic. By controlling the amount of acid going in through the diet, we aim to increase the alkaline resources in the body that cause the crystals to break down, says Horner. The overall effect of apple cider vinegar and honey is alkalizing and helps to create the right environment in the stomach to start off the digestive process. Dont expect results overnight some people take months to respond, others take years, but we firmly believe that this combination is the key to getting rid of arthritic disease. Christine Horner The Margaret Hills Clinic has treated thousands of patients with this simple, acid-free, inexpensive and natural therapy. Read the success stories here. Margaret Hills has written four books, one of which can be found on Amazon Treating Arthritis, The Drug-Free Way, and eBay It was her first book and the one most widely read. It has sold over a quarter of a million copies. Research the use of apple cider vinegar and arthritis and you will be surprised at the affirming testimonies.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Recipe: Distilled Water - 4-6 oz. warm enough to dissolve the honey 2 teaspoons Apple Cider Vinegar (Organic recommended) 2 teaspoons Honey (raw) 2 teaspoons of crude black strap molasses (optional) *This should be taken after every meal!* Researchers report that apple cider vinegar contains a potent supply of potassium which they feel is helpful in flushing out the crystals built up in the joints. Because the American diet contains an abnormal amount of salt, the potassium-to-sodium ratio (1:2) is out of balance. A ratio of greater than 5:1 in favor of potassium is recommended. Plainly speaking, our American diet is outof-whack! This is why the apple cider vinegar and honey is so important to bring the body back into the proper PH balance. This powerful mixture puts the acid crystals that collect in your joints in a solution which can then be flushed out of the body by the kidneys. After a couple of months on this regime as you see a marked improvement, you can cut back to once or twice a day on your ACV cocktail. Continue to eliminate animal fats, dairy products, sugar and the trigger foods. *You have nothing to lose and everything to gain!* Aloe Vera Juice: Aloe Vera is a wonderful plant from nature which can soothe your insides, increase regularity; alkalize your body, help with hemorrhoids, many intestinal problems, increase circulation of the lymphatic system and so much more. Aloe Vera juice also helps to reduce inflammation and can help your osteoarthritis and other joint problems. Unfortunately, the taste of 100% pure Aloe Vera juice isn't always appealing to most. You can add it to juice to help mask the somewhat slimy consistency. Aloe Vera leaves can be broken open and the clear gel is often used as a topical ointment. It can be applied directly to the skin to relieve the burns from cancer radiation. We keep an Aloe Vera potted plant in the kitchen for a quick remedy for those unexpected cooking burns. Juices: A very popular home remedy for arthritis is liquid pectin or Certo. Pectin is used for making jellies and jams at home. You mix in one tablespoon full of Certo in a small glass of cranberry or grape juice. Drink two to three glasses a day. A number of people with arthritis swear by this as an overnight sensation. There is no clinical data to back that claim, but it is an inexpensive home remedy to at
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

least consider. Eucalyptus Ointment: Eucalyptus is an excellent natural remedy for many health problems we all encounter on our daily journey. Many people know it as the "fever tree" and "blue gum tree." You won't forget the strong earthy odor nor the cool sensation it leaves on your body. Eucalyptus ointment in the form of a thick oil-based product called EucalyptusMint is recommended and used by massage therapists. When applied with heat, it works for both arthritis and rheumatoid arthritis. For muscle pain caused by rheumatism or over worked tendons a warm bath with eucalyptus crystals works miracles to relieve the pain and relax the tightness. The anti-inflammatory action of it in creams naturally relieves sprained ankle tendons and pulled shoulder ligaments as well. You can rub the ointment on the joint and wrap it in plastic wrap and apply warm towels for a moist heat treatment that really works. Copper Bracelets: Magnetic therapy has helped a lot of sufferers, most commonly in the wearing of copper bracelets. This form of arthritis pain relief goes back to ancient Chinese medicine, and is said to reduce inflammation and pain. Studies at the Mayo Clinic have shown that copper bracelets do indeed reduce the musculoskeletal pain in many arthritic patients. From these studies it was determined that some people with arthritis are not able to metabolize copper from the food they eat and need to obtain copper from another source. Copper is found in the liver, muscles and bone. Research strongly indicates that a copper deficiency does increase joint inflammation. Copper bracelets for men and women have been around for decades and are growing in popularity. You've probably seen a lot of celebrities, especially golfers, sporting these. The bracelet allows the copper to pass directly through the skin into the body and can indeed relieve pain. Copper Bracelets seem to ease the symptoms of fibromyalgia as well. The scientific explanation for the relief is not quite clear, but the accumulated evidence is growing and is widely accepted. It is an inexpensive option to try and has no side effects and is attractive as well. You should wear it for at least two months before you can expect to see any results. Make sure the copper touches your skin.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis
CONCLUSION:
It is my hope that the information provided in this book has given you new knowledge and self-confidence to be pro-active in the treatment of your arthritis. Knowledge is power and you have at your disposal the power to make your life better physically, mentally and spiritually from this day forward. The more you know about your condition the better your response and resolve is likely to be. If you educate yourself about arthritis, make significant changes in your daily routine, you can expect to regain vitality and your former active lifestyle. Your bone density will increase and your joints will be more flexible. If you want optimal health and full mobility, keep those joints moving. Arthritis is not inevitable and constant pain doesnt have to be a way of life. When you are sixteen going on seventeen as the song goes, you think you are indestructible, invincible and will live forever. Unfortunately, weve learned the hard way that a lifetime of neglecting and abusing our bodies, finally catches up with us. Make changes gradually; be gentle with yourself; set realistic goals. It really is about knowing the things you need to do and making intelligent, life-changing choices. If you are overwhelmed with starting over or if your arthritis is so crippling that you feel your situation is hopeless, dont give up and sink into depression. Never give up! Others have overcome adversity, you can too. Wanting your life back is half the battle. Realistically, where should you begin? Start with your diet, lose 10 pounds, drink 8-10 glasses of water, exercise and do your breathing exercises. These changes will dramatically improve your life, reduce your stress and offer lasting results. The other recommendations of supplements, ACV, Epsom Salts and natural home remedies can be started at the same time as part of your new routine. It is up to you to put forth the effort it takes to regain your health. You dont have to endure the drudgery of pain and inaction. Why have I provided you with so many remedies to control your arthritis?
With over 100 different types of arthritis, some remedies work better than others for a specific type of arthritis pain.
Until you regain control of your arthritis, everyone with any type of chronic pain
Paige Kelly 2012 Pain Free Arthritis All rights Reserved 77
Pain Free Arthritis

should read a booklet put out by the American Pain Foundation entitled Pain Resource Guide: Getting the Help You Need. This excellent free 32 page publication is a valuable source of information for the person suffering with severe pain and for their caregivers. It provides you with tips and a plan of action when meeting with your Health Care Providers. You should download and print a sheet to list the names and phone numbers of your Health Care team. You should make copies of this and give to a member of your family. It is also very important to keep a current list of all medication you are taking; keep a copy in your purse or wallet and carry it with you when you visit your doctor. Make copies of the take notes forms in the booklet. These two resources are also .pdf Downloads. Youll find all the answers to these commonly asked questions in this online document: Questions to ask Keeping a daily pain assessment Glossary of pain terms Treatment goals plan Pain specialist Persistent pain & symptoms Bring a friend with you to take notes Safely storing medications Follow this link to go directly to the Free PDF file. Youll be so glad you did. You can copy and paste this link directly into you Internet Explorer browser, if the link doesnt open. http://www.painfoundation.org/learn/publications/files/PainResourceGuide2009.p df Finally, there are several web sites that I highly recommend for a wealth of current information about prescription and non-prescription drugs. You will find the latest research about the risks, benefits and long-term side effects of the medication you are now taking or may decide to take. The reports and medical findings about drug safety for the public are displayed in an easy to-read format and often with an alphabetized index. You can view safety alerts, warnings and recalls for drugs, biologics, devices, over-the-counter meds and the interaction of certain drugs with other drugs.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

All the information is free to the public.
Copy and paste these four links into your Browser for the latest info. This site provides safety information on drugs and medical products. http://www.fda.gov/Safety/MedWatch/default.htm FDA Drug Interactions: Common OTC Categories & Drug Interaction http://www.fda.gov/Drugs/ResourcesForYou/ucm163354.htm A Z List of high quality FDA information about marketed drugs. http://www.nlm.nih.gov/medlineplus/medicines.html This is a great site to create your own personal Pill Chart with all your medication and when to take them. http://www.ahrq.gov/qual/pillcard/pillcard.htm#Template NOTE: See one sample below.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis
*If the links don't open, just copy and paste them into your browser.*
In this book you have been given a variety of remedies and treatments for arthritis that will empower you to be pro-active in the healing of your body and keep you from sliding into physical dependency. The ultimate goal is not to need or depend on any drugs. You want to regain your optimum health and feel wonderful again and be full of energy. The body CAN heal itself if you give it a chance. Be willing to make some major adjustments and allow your body to heal itself. It does require commitment, but in the long run, it is your best hope for recovery and it is worth every bit of the sweat and tears. You cant do everything at once. Be patient with yourself, but begin today!
Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all. Dale Carnegie
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Please feel free to email me if you have any questions!
Paige
[email protected] I am here to help.
Paige Kelly 2012
Pain Free Arthritis
Pain Free Arthritis

Resources: American College of Rheumatology:http://www.rheumatology.org Arthritis Foundation:http://www.arthritis.org American Heart Association: http://www.americanheart.org American Physical Therapy Association: http://learningcenter.apta.org/ National Institute of Health: www.nih.gov/ National Center for Chronic Disease: http://www.cdc.gov/arthritis/arthritis/rheumatoid.htm National Womens Health Center: www.healthywomen.org Physicians Desk Reference: http://www.pdr.net Telegraph.Co.UK Newspaper: http://www.telegraph.co.uk:80/health/main.jhtml?xml=/health/2007/08/06/harthriti s106.xml Web MD: www.webmd.com The National Institute of Arthritis and Musculoskeletal and Skin Diseases http://www.niams.nih.gov/ http://www.healthyexerciseworld.com
Paige Kelly 2012
Pain Free Arthritis

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Pain Free Arthritis

Paige Kelly 2012