I know that your doctor has probably told you that all they can do is prescribe nasty anti-inflammatories and wait until the day that the pain is so severe that you can’t take it any more…then they’ll sell you on surgery.

If you’re like me, you can’t imagine a future full of pain, stiffness, and surgeries that limits your ability to enjoy life. If you already have a lot of pain, I’ll bet it is difficult to enjoy everyday things like parties, family events, and cookouts because your attention is always divided between what is going on and the achy, throbbing pain of arthritis.

If you have relied on Tylenol and anti-inflammatories like Advil, Motrin, Aleve, ibuprofen, and aspirin to get by, well I have a message for you…

You can do better! You can feel better! You can decrease your pain, inflammation, and possibly even slow down the degeneration of your joints and you can do it all without medications!

The Four-Step Approach to Treating Arthritis

There are four steps to managing arthritis through a natural approach, they are:

Step 1: Decrease inflammation
Step 2: Lubricate the joint
Step 3: Provide the building blocks
Step 4: Stimulate repair

Let’s take each step and dive deeper…

Step 1: Decrease Inflammation

If you find yourself in a hole, the first thing to do is, STOP DIGGING! Most people see inflammation as a nuisance; however, it is much more than that.  Inflammation actually promotes the erosion of the cartilage within the joint, which can worsen the arthritis over time.

Anti-inflammatory drugs can decrease the pain and stiffness associated with arthritis, However, they also can increase the production of an enzyme called lipooxygenase, which can irritate and damage the joint further.

Nature has provided many natural compounds with anti-inflammatory activity that can rival the prescription drugs without causing the same risk of side effects. Spices such as turmeric, ginger, rosemary and herbs such as holy basil, skullcap, and green tea can all act as potent anti-inflammatories.

To help control inflammation, I recommend a formula called Zyflamend by New Chapter. This formula provides a blend of herbal and spice extracts that work through multiple mechanisms to result in a balanced anti-inflammatory benefit. This formula has proven itself to be one of the most powerful herbal anti-inflammatory formulas on the market. The recommended dose is 2 capsules twice daily.

Aside from providing relief from much of the pain and stiffness associated with arthritis, the mechanisms by which this formula works may help to protect the joint from erosion.

Step 2: Lubricate the Joint

Now that we have the inflammation under control, the next step is to lubricate the joint to decrease the friction.

Within your joint, the cartilage is constantly being broken down and rebuilt. Arthritis happens when the joint gets broken down faster than the cells can rebuild the damaged area.

The lubricating material called hyaluronic acid has the same purpose of oil in your car. It keeps the pistons sliding across each other by decreasing the friction that would occur without the oil. When a car has an oil leak, the damage can be devastating. Likewise, if your joints don’t remain well oiled, you can develop stiffness, inflammation, and ultimately arthritis.

Besides the lubricating effect of hyaluronic acid, it also helps to carry nutrients to the cartilage. Because cartilage does not have a blood supply, it relies on the diffusion of nutrients from the lubricating fluid in the joint.

Over the last decade, nutrition scientists have been able to develop a hyaluronic acid supplement that is easily absorbed in the digestive tract. This has allowed for effective supplementation of this vital material.
The second step in building an effective natural arthritis program is to lubricate the joint by taking hyaluronic acid in supplement form.

The recommended dose is 100 mg once per day.

In addition, it is important to remain well hydrated. When you become even mildly dehydrated, your joints can dry up, which can lead to friction and joint degeneration.

Step 3: Provide the Building Blocks

Now that we have tackled inflammation and lubrication, we now need to provide the joint with the material it needs to repair damage and protect the cartilage itself. This is achieved by providing two compounds called: glucosamine and chondroitin. These two compounds have been used successfully for years to protect and repair the joint while improving the pain and stiffness associated with arthritis.

Glucosamine and chondroitin literally act like wood and nails to the cartilage. The body absorbs these compounds and transports them throughout the body with preference being given to the joints. Once the glucosamine and chondroitin arrive in the joints, the cartilage repair cells get to work rebuilding and rejuvenating the cartilage.

The recommended dose is 1500 mg of glucosamine along with 1200 mg of chondroitin per day. If you are overweight, you may want to increase the dose to 2000 mg of glucosamine sulfate along with 1600 mg of chondroitin sulfate.

Step 4: Stimulate the Repair

Now that you have decreased inflammation, lubricated the joint, and provided the building blocks, you need to tell the body that you need stronger joints. You achieve this by moving and exercising.

Most people with arthritis is afraid to exercise because the are afraid that they will worsen the arthritis. Unfortunately, by remaining immobile and sedentary you are literally stimulating the arthritis to get worse.

Exercise does three things:

1.    It brings lubrication to the joint. Have you ever notice that the arthritis pain is worse upon waking and gets a little better as the day goes on? This probably occurs because the movement promotes lubrication.
2.    Exercise, especially resistance training, stimulates the cartilage building cells to get to work. Research has shown that lifting weight causes these cells to activate and strengthen the cartilage.
3.    Exercise protects the joint by building a muscle girdle. The bones of a joint are surrounded by muscle, and muscle helps to stabilize the joint. By keeping the joint stabile you protect it from extra movement that can result in unwanted friction. As a muscle weakens, the joint begins to move in strange ways that can damage the cartilage and worsen the arthritis.

As you can see, arthritis can be improved significantly when you put the right steps into action. First control inflammation, next lubricate the joint, then provide the building blocks, and finally stimulate repair.

What Next?

To make it easy for you to get the most effective products for your arthritis program, we have put together all of the products that we use with our clients and patients here in our clinic. We call it the “Get Out of Pain Kit”. It includes:

1 Bottle of Zyflamend 120 Softgels (1 month supply)
1 Bottle of Hyaluronic Acid 60 Capsules (1 month supply)
1 Bottle of Glucosamine/Chondroitin (1 month supply)

If you order this kit, you get all three products for $67, which will save you $35.89 compared to the retail price.

Just like our skin, bones are constantly broken down and built back up with new, healthy, pliable bone. Two cells involved in bone maintenance are osteoblasts and osteoclasts. The osteoblasts are the “bone builders.” In contrast, the osteoclasts are the cells responsible for the breakdown of old, brittle bone. The ratio of these two types of bone cells must be in balance to maintain strong and healthy bones.

Due to the Standard American Lifestyle your bones break down faster than new bones can be formed. In women, bone deterioration accelerates after menopause due to the fact that the ovaries stop producing estrogen, a hormone that protects against bone loss.

Your blood is a tightly controlled system that requires biochemical finesse in order to make an optimal environment for your cells and organs to function. Blood pH is of critical importance, if your blood gets even slightly acidic then the critical enzymes would not function and death would occur. In order to maintain proper pH the body utilizes minerals to act as a buffering system. So how does your blood get acidic? The answer is food and stress. When you eat lots of animal protein, refined carbohydrates like bread, pasta, white rice and sugar these things add acid to your body.

When you eat vegetables and low-sugar fruits you neutralize some of that acid. The problem is you need 5 times as much alkaline food to neutralize 1 part of acid food. Stress also will cause excessive acid to form in the body. So what does this have to do with your bones?

The bones are your body’s mineral bank account. If you aren’t giving it plenty of those green leafy vegetables then your body will have to choose, between death or osteoporosis. In this case, your body becomes like Robin Hood, it steals from the mineral rich bones and gives to the mineral poor blood and organs.

To maintain bone health we should make sure that the bones have all of the necessary mineral building blocks. These building blocks feed the osteoblasts so as to keep new and healthy bone developing over your life. A readily absorbed bone mineral formula such as Osteo Plus will accomplish this. I would also suggest an additional 2,000-4,000 iu of vitamin D during the Spring and Summer and 4,000-6,000 iu during the winter months.

On top of this, adding a green drink full of concentrated green vegetables and superfoods will help keep your body alkaline by providing phytochemicals and organic minerals that neutralize acid.

To treat osteoporosis the standard procedure has been to take drugs such as Fosamax to inhibit bone deterioration and to increase intake of calcium. In the short term this approach may provide benefit to bone strength and fracture risk. There is concern, however,  of the long term ramifications of such an approach. This approach may result in poor quality bone and thus could lead to increased risk of fractures years later. To avoid this, our goal is to increase bone formation and normalize bone deterioration.

We suggest that calcium, magnesium, boron, proteins, and other trace minerals be taken to help increase bone formation. The average diet consists of 600 mg of calcium so most people should only supplement with another 600-800 mg of calcium daily. There are many different types of calcium available, however not all of them are efficient forms. Calcium carbonate, found in Oscal, Tums, and their popular little brother Viactive, is considered the worst form of calcium. This form does not absorb due to its buffering effect in the stomach. Calcium carbonate needs an acidic environment of the stomach in order to dissolve.

Some good forms of calcium are calcium citrate, calcium citrate-malate, calcium MCHA, and calcium lactate. We suggest that magnesium be taken in a 2:1 or 1:1 ratio of calcium to magnesium. Daily, 2,000-5,000 units of Vitamin D can be taken.

An intake of 3-6 mg of boron a day is recommended.

Vitamin K stimulates new bone growth. Vitamin K1 can be obtained by eating vegetables, however, this form has not been effective at improving bone density.  Vitamin K2, produced through fermentation of K1, increases bone growth and normalizes bone deterioration.

Trace minerals can be found in many good bone-mineral formulas.

All these suggested supplements are primarily the elemental building blocks of bone formation. The body needs a stimulus for the bone formation. This stimulus is in the form of weight bearing and resistance exercise. Walking is just not enough because it does not put enough stress on the bones, the best exercise is weight lifting. In order to promote bone growth you will need to stress the bones that are in need of growth. In other words, you can’t rely on a bicep curl to make the hip bone stronger. Placing weight on the shoulders and doing squats may be a better option.

If you suffer from osteoporosis, you may need to do this under the supervision of a physical therapist. You may also want to purchase a weighted vest to wear while walking. This may help add more stress to the bones to stimulate their growth. If you suffer from osteoporosis, you may want to purchase walking poles, which are ski poles that have been built for walking. This helps to stabilize your gait and increase the number of calories you burn. Be sure to check with your doctor.

If you have weak bones, such as with osteopenia or osteoporosis, here are the suggestions for building healthy bones:

1. Progena’s OsteoPlus – This is a comprehensive bone mineral formula that provides you with the calcium, magnesium, boron and other trace minerals in their best absorbed and utilized forms. 4 tablets daily taken in two divided doses.

2. Vitamin D - Vitamin D helps the body absorb and utilize the minerals. We suggest 1 capsule daily in addition to the vitamin D in your multi and bone mineral formula. We shoot for 2,000 – 5,000 IU on a daily basis, especially during the winter months.

4. Vitamin K – 15 – 45 mg daily. Vitamin K supplements is especially important in those that do not eat a lot of green leafy vegetables. If you have mildly unhealthy bones you may want to use Super K by Life Extension Foundation. If you have moderate to severely compromised bone health, you may want to try Ultra K2 (1 cap three times daily).

What to do to prevent bone loss:

1. OsteoPlus – 2 tabs in A.M. 2 tab in P.M.
2. Vitamin D 2,000 IU – 1 Softgel in the A.M.
3. Doctor’s for Nutrition Greens First – 1 scoop once or twice daily

Standard Program for Mildly unhealthy bones  (Osteopenia/Mild Osteoporosis):

1. OsteoPlus – 2 tabs in A.M. 2 tab in P.M.
2. Vitamin D and K with Iodine – 1 capsule in the A.M.
3. Doctor’s for Nutrition Greens First – 1 scoop once or twice daily

Aggressive program for moderate to severely unhealthy bones:

1. Bone Guard Forte by Perque – 3 tabs in A.M. 2 tabs in P.M.
2. Vitamin D 5,000 iu – 1 capsule in the A.M
3. Complementary Prescriotions Ultra K2 – 1 capsule three times daily
4. Doctor’s for Nutrition Greens First – 1 scoop once or twice daily

1. Would you describe your current health as poor?
2. Are you currently unable to move or significantly limited in your mobility?

If you answer yes to either or both of these questions then it is time to become aggressive at improving your health. Years ago researchers tried to determine what allowed some people to live past the age of 100. After punching in tons of data and compiling pages and pages of information through very sophisticated computers the machine finally spit out the long awaited results.

What did they find? Is the suspense driving you crazy?

What they found was centenarians (people who have crossed the 100 year threshold) lived long lives because they were…generally healthier people. Wow! Was that completely anti-climactic? Actually, I feel that it is quite profound. It certainly speaks to the result of the current study. We sometimes look for complicated blood tests and scans to give us our diagnosis and tell us what we need to do next, when maybe all we need to do is stare ourselves down in the mirror and give ourselves a hefty dose of honesty. Ask yourself, “Am I healthy? If not, how sick am I?” In order to avoid a deep state of depression, I recommend that you quickly follow this question up with, “What can I do to turn my health around and FEEL GREAT AGAIN?”

If the results of this study are correct, you can significantly decrease your risk of fracture within a relatively short period of time by deciding RIGHT NOW to make changes in your lifestyle that can result in major improvements to your health. I have prepared a special section devoted to those of you who want to make improvements in your health and it is available to you absolutely free. This “Getting Started” section will give you some very simple steps for improving your health so that you can quickly form a new answer to this vital question, “Am I healthy?”

For a more in-depth questionnaire that will give you more details about your true fracture risk, I recommend that you get the eBook Strong Bones Forever . I have included in the eBook a one page questionnaire based on some fascinating research that will give you more info about the quality of your bones. This gives you a more accurate representation of fracture risk compared to bone density alone.

In the study, the researchers gave 58 women 12 prunes daily and after 3 months tested the blood levels of certain markers of bone repair and growth. Compared to women who did not supplement with the prunes, the prune eaters enjoyed higher blood levels of growth factors and enzymes that are known to indicate improved bone repair.

Now the controversy…in the free report that comes along with the eBook Strong Bones Forever, prunes are listed as an “acidic food”. As a matter of fact, they are listed as having a grade of “D” in the list of acid/base foods. So how can they be good for the bones?

First, it is important to realize that no process of the body exists in a vacuum. What I mean by this, as it pertains to bone health, is you can’t always look at one characteristic of a food and assess its benefit or harm to the body. In the situation with prunes, prunes are a dried fruit which concentrates the sugars and could potentially increase the acidic ash of the food after it is metabolized. So, when you evaluate prunes for its pH impact on the body it may grade a “D”, however, when you look at other compounds you may see something completely different.

So what is so special about prunes? Why might they be a friend to the bones?

Prunes contain a number of compounds that may have a positive impact on the bones. If we consider 12 prunes daily to be one serving then you receive a daily dose of boron (2-3 mg) which plays a very important role in bone density. In addition, there are certain phenolic antioxidants that may short circuit free radicals that may attack the bones. Finally, 12 prunes daily contain a whopping 745 mg of potassium which is one of the body’s first lines of defense against acid buildup.

Overall, the prune may have a slightly acidic effect on the body. This negative effect may be completely negated by other factors. With all that said, I doubt that 12 prunes daily would be sufficient to reverse osteoporosis, although it may be one more step in the right direction.

Remember, osteoporosis is a complex condition that requires a multi-faceted approach in order to make progress in reversing it. Prunes certainly do not do harm, and may in fact provide nutrients that work to improve bone repair. Because of this study I am going to move prunes from a grade of “D” to a grade of “B” on the list. If more research confirms this finding then I may further increase its rating to an “A”. The study was small and only evaluated blood tests, this type of research is far from conclusive but it does give me confidence that prunes are not an enemy to bone development.

For more information about the electronic book, Strong Bones Forever, visit www.strongbonesforever.com where you can purchase and download the book.

In a recent study, scientists evaluated the food diaries of over one thousand senior women (ages 70-85).  After evaluating the records and comparing a number of variables to bone density it was discovered that women who ate chocolate one time or more daily had weaker bones than those who ate it less than once a week. In fact the group who ate chocolate daily had bone densities that were 3.1% lower than their counterparts who ate chocolate less than once per week.

Thus the headlines…Chocolate Causes Osteoporosis.

So does chocolate cause osteoporosis? Not likely. This study is considered preliminary research because it does not show cause and effect. Although the statistics show a correlation between chocolate and bone loss, there are just too many other factors (perhaps thousands) that can account for the findings that chocolate eaters have lower bone density. For instance, is it possible that people who eat chocolate daily take less care of themselves compared to people who eat it once a week? In my book, daily chocolate consumption suggests either a lack of health knowledge or a disregard for health and fitness. Is it then feasible that the group who eats chocolate daily also eats other acidic foods, sugary foods, drinks more sodas, exercises less, etc?

Of Course! This study falls into a class of research called observational or epidemiological research which is considered the weakest form of study. This type of research commonly acts as the launching board for more expensive and involved double blind research. In the case of chocolate, I doubt we will see this type of research completed.

Is it possible that these findings are accurate? Is it possible that there is some compound in chocolate that causes bone loss? As a scientist, I must concede the possibility, however, it is highly unlikely! Should we eat chocolate daily? Of course not, at least not in quantity, but should my dear mother, who eats well, takes her supplements, goes to her daily “Guts and Butts” exercise class avoid her chocolate square once or twice a week…No! She is 73 years old and deserves to enjoy her chocolate square and it is unfortunate that many people will likely fall prey to this ploy to sell newspapers.

Remember, if you follow the principles in the eBook, Strong Bones Forever, you need not worry about these types of weak findings. There are many straws on the camel’s back, some are heavier than others, in my eBook we cover all the straws that matter!

• Osteoarthritis. Pain and stiffness during the course or normal activities may indicate the onset of osteoarthritis.
• Rheumatoid Arthritis. Pain with swelling, inflammation and stiffness in the joints bilaterally especially upon awakening is a sign of rheumatoid arthritis.
• Gout usually presents with abrupt onset of pain, often severe, in the toes (especially the big toe).
• Infectious arthritis is accompanied by fever, inflammation and tenderness. It is generally associated with another illness or injury.

What Causes Osteoarthritis?

Osteoarthritis is due to the general “wear and tear” on the body over time. There is a smooth, glassy, substance between the bones at a joint, called cartilage. As we age the cartilage is not regenerated as quickly resulting in a “wearing effect” that culminates in “bone on bone” contact.

Certain compounds called glucosaminoglycans (GAGs) are used as building blocks by the body to produce and maintain the cartilage of the joint. Studies have shown that two important GAGs, glucosamine sulfate and chondroitin sulfate, are indispensable in helping to stabilize the joint and improve symptoms associated with arthritis.

It is not uncommon for individuals to handle the increased pain and stiffness of arthritis by limiting movement; however, this is one of the worst options for osteoarthritis sufferers. Lack of motion only further stiffens joints and makes for increased pain on movement. Mild to moderate exercise will improve many factors that contribute to the problems associated with arthritis.

Synovial fluid is the lubricating material within the joint space; its two main roles are to lubricate and deliver nutrients. Two factors can determine the quantity and quality of the synovial fluid within the joint space; hydration status and the amount of a viscous compound called hyaluronic acid (HA). Even mild dehydration can cause the joints to dry up; thus, it is very important to drink plenty of water throughout the day. The HA is produced by the body and is found in high concentrations in the skin, joints and eyes. Babies have very high concentrations of HA when they are born, this high concentration of HA gives babies their characteristic soft skin. As we age, the concentrations of HA decrease which can promote dry and wrinkled skin and arthritis. In recent years, supplements containing HA have come to market and been shown to help lubricate the joints and skin.

As the arthritis continues to develop, the body senses the damage and inflammation begins to rear its ugly head. When inflammation is prolonged, it can actually increase the rate at which the cartilage of the joint degrades. Controlling inflammation is an important factor for stabilizing and improving arthritis.

Methods for improving the health of the joints:

1. Keep well hydrated. Drinking water can help moisten joints, providing greater ease of movement. Most of the beverages the average American consumes actually promote dehydration. Caffeine acts as a diuretic, which can dry up joints and promote joint problems. Drink a minimum of 8-12 glasses of water daily, add a bit of lemon or lime for flavor if you prefer.
2. Quell Inflammation. As well as being a major culprit in joint pain, it is a known promoter of many other diseases. There are several ways to decrease inflammation in the body. First, Omega 3 fatty acids are very beneficial. Fish oils are great sources of omega 3s and will contribute to overall joint health. The recommended dose is 1800 mg EPA and 1200 mg of DHA per day. In addition, an herbal anti-inflammatory, such as Zyflamend , will reduce inflammation and swelling that contribute to both pain and stiffness. The recommended dose is 2 capsules twice daily.
3. Provide the Building Blocks. Glucosamine and Chondroitin are two very important materials for healthy cartilage. As we age, our cells decrease their capacity to produce these important building blocks. Glucosamine and Chondroitin supplements have proven useful in numerous studies, with some studies actually suggesting that glucosamine and chondroitin may actually stop the progression of the disease in its tracks. The recommended dose of glucosamine sulfate is 1500 mg per day along with 1200 mg of chondroitin sulfate. NOTE: If you are overweight, it is recommended that you add 500 mg more of glucosamine and 400 mg more of chondroitin.
4. Enhance the Lubrication. As we mentioned, hyaluronic acid is available as a nutritional supplement and can be an indispensable supplement for those afflicted with osteoarthritis. The recommended dose is 200 mg per day for one month, followed by 100 mg per day thereafter.

by Dr. Ray Hinish, Pharm.D., C.N., CPT and Hunter Thompson, M.Ac., L.Ac.