Cut down your arthritis pain
These old bones
I know that losing weight can be a daunting task. But the good news is that you don't have to cut your body weight in half to get the benefits. In fact, losing just a few pounds can help cut down your arthritis pain by as much as 50 percent.
During a four-month study, a group of Johns Hopkins doctors followed 48 overweight patients who suffer from osteoarthritis, monitoring their exercise and eating habits. Those who lost weight by dieting and exercising saw quick reductions in the pain and stiffness caused by their arthritis, some reporting improvements in as little as two weeks. Patients who lost at least 10 percent of their weight improved as much as 50 percent, doctors said.
Most of these patients lost only 15 to 20 pounds, which can be simple with the right diet and exercise regimen, and a little perseverance.
For these patients, losing weight meant cutting 500 calories from their normal diets and exercising daily. Cutting 500 calories from your diet may sound like a lot, but keep in mind that one can of soda and one ounce of potato chips (barely a handful) each have more than 150 calories. If you're a regular soda drinker, just switching to seltzer will put a big dent in your daily caloric intake. The same goes for those handfuls of snacks we're all guilty of grabbing when we walk through the kitchen, most of the time without even thinking about it.
And as for the exercise aspect of this study, remember that you don't have to work out as if you're training for a marathon. Simple daily walks are fine. And keep in mind that every little effort you make adds up: Try parking in the spot furthest from the door, taking the long route to the bathroom at work, and taking the stairs instead of the elevator.
Of course, I know that for some of you your problems aren't in your joints, but in your actual bones. Many older women, and some men as well, suffer from osteoporosis. Now scientists are finding natural ways to prevent and slow this potentially crippling and dangerous condition.
Lycopene and vitamin C can prevent bone loss
A recent study from a University of Toronto scientist has shown that eating foods rich in vitamin C and lycopene can decrease the risk of osteoporosis in post-menopausal women.
Since the bone loss that occurs with osteoporosis is usually relatively gradual, most people don't consider it a very serious disease. But this condition can be fatal, especially in older women. According to a study by Brigham and Women's Hospital in Boston, 20 percent of women with hip fractures die from the injury, 25 percent end up in a long-term care facility and fewer than 50 percent fully recover.
In the Toronto study, the researchers found that the antioxidant lycopene decreases oxidative stress and bone weakness. The results were even better when patients took lycopene along with large doses of vitamin C (500 mg or more). Sufficient amounts of vitamin C also help your body absorb lycopene more easily, increasing your chances of getting good results.
Because of its abundance in tomatoes and tomato sauces, lycopene is usually pretty easy to incorporate into your diet.
I recommend getting at least 10 servings per week, an amount that isn't just good for you, it's good for the men in your family too. In fact, lycopene's best-known benefit is its ability to reduce the risk of prostate cancer. But lycopene's not the only nutrient that can do that.
Vitamin D reduces cancer risk
Now that we're on the subject, high doses of vitamin D have also been shown to reduce the risk of prostate cancer, as well as colon, ovarian, and breast cancer.
Several recent studies show that taking 1,000 IU of vitamin D daily can reduce your risk of these cancers by anywhere between 25 percent and 50 percent.
This is a case where food intake alone may not be enough, though. One glass of milk offers only 100 IU, and other vitamin D-rich foods -- eggs and fortified orange juice, for example -- probably aren't going to pick up the slack. Given the low cost -- about 5 cents per day -- I recommend taking a vitamin D supplement.
Other good ways of getting your vitamin D include eating fatty fish like salmon or mackerel a few times a week and spending a safe, healthy amount of time in the sun (about 20 to 30 minutes, three to five days a week, with a bare face and arms). And if you live north of the Mason-Dixon line, you should take supplements from November to March, as the sunlight just isn't intense enough to make a difference, no matter how long you spend outdoors.
