Long term joint care/Arthritis/degenerative disease/anti-inflammation
*The following is intended to be only a quick reference guide. For complete and astounding research please read Dr. Michael Colgan’s pamphlet Win The War Against Arthritis and/or his book Beat Arthritis.
These sources contain absolutely essential and life changing information to combat the above conditions. This “pocket version” is taken from these two sources.
There are three main goals to seek when fighting any of the above conditions. The first goal is to stop inflammation, uric acid buildup and high levels of homocysteine. These conditions can be from eating refined foods (including white flours and sugars), red meat, alcohol, and saturated fats.
Inflammation is also a result of not consuming enough omega-3 essential fats like flax and fish oil while homocysteine levels go through the roof when folic acid and vitamin B12 are in short supply.
Refer to the lists below for a general dietary and essential supplement protocol to combat inflammation, uric acid buildup and high levels of homocysteine.
The second important goal is to give the body the nutrients it is missing to rebuild itself and stop oxidation (free radicals) Today’s food supply, toxic environment and sedentary lifestyle rob the body of essential building materials.
Many individuals simply lack the nutrients needed to repair and rebuild their cartilage, synovial fluid, and neurotransmitters. Aging, in and of itself, will also cause reliable declines in certain building materials, hormones and neurotransmitters. Also, our joints and bodies as a whole are being attacked and torn down from free radicals.
The essential supplements to restore the body’s building materials and antioxidant levels are listed below.
Lastly, the above conditions may be helped through basic resistance exercises and massage therapy. A good solid weight program will help the body get the simple message “wake up and get going!” It is true that “if you don’t use it, you will lose it” whether it is joint flexibility, bone density or all around strength.
A good massage therapist can help the body heal and relieve muscular tension in many ways. This is a step that is very important for athletes that are having joint problems.
Additionally, I have purposely not covered possible hormone causes for some of the above conditions. Please read the above reference materials for full discussion about this possible cause.
The following supplements are mandatory: The actual dosage will depend on bodyweight and severity of condition. All nutrients need to be taken in divided doses. Divided doses means to split your dose in half and take it at morning and at night.
1. Glucosamine sulfate (2.0 to8.0 grams/day) This form of glucosamine is the most effective in rebuilding cartilage, reducing pain and swelling (by up to 70%) and increasing joint function. It easily outperforms Ibuprofen, OTC and prescription drugs.
2. Chondroitin sulfate (.5 to2 grams) This form of chondroitin helps to form cartilage, assists synovial fluid in lubricating cartilage, helps cement tissues together in your joints and increases collagen formation in joints. It does work even though some people are skeptical about the size of the molecule being able to pass through the intestinal wall.
3. Flaxseed oil (2 to8 tablespoons per day) and fish oil capsules (2 to8 caps) These oils help to restore proper omega-3 to omega-6 balance. They are essential for proper brain function, reducing inflammation, pain and stiffness, inhibiting attacks on joints by the immune system and providing essential structural materials for the joint membranes.
You must take enough of these to do any good. Put flaxseed oil in a daily fruit and whey protein smoothie. It works slick and you will be feeding your body with other great food as well.
See below for smoothie recipe. Also, take enough fish oil caps to get at least 120 DHA and 180 EPA.
4. MSM, methyl-sulfonyl-methane, (2 to 5 grams) A sulfur compound that reduces muscle cramping, soreness, pain and inflammation. It helps to equalize cell pressure and it also repairs joints.
5. SAMe, S-adenosylmethionine, (400 to1,200 milligrams) THE KEYSTONE. This supplement also reduces pain, stiffness and inflammation. SAMe protects your joints from autoimmune attacks thereby allowing them to repair. Incredibly, SAMe protects and restores brain function. Yes, it will actually relieve the brain poisoning that is the main cause of the depression that plagues people with arthritis, fibromyalgia and chronic fatigue! This is a big deal! It also reduces elevated levels of homocysteine.
Homocysteine is known to damage the joints and brain. High levels of it also have been known to cause degenerative disease such as fibromyalgia, lupus and chronic fatigue.
6. Antioxidants & daily multi vitamin. The actual dosages are too complex to address here. Antioxidants will help lower homocysteine and combat oxidation (free radicals.) Remember, oxidation causes rust. You can actually not only wear out, but also “rust” out. As usual, divide these up into two doses a day. A good thing to do would be to take something like Nature’s way Alive! multivitamin/mineral and a B complex.
7. Melatonin (1 to6 milligrams). Take this 30 minutes before bedtime in an under the tongue lozenge form. Melatonin helps to lower cortisol, restore other hormone levels, fight oxidation and improve mood by helping one to get more restful sleep. It is cheap too!
1. Eat whole grains not refined carbs.
2. Eat fresh vegetables and fruits. Eat as much as you can raw. One big dark greensalad with chopped veggies a day. One smoothie a day also.
3. Eat fish first, then white meat, not red meat. Avoid shellfish.
4. Eat a low fat diet, especially avoid aged cheeses.
5. Eat your essential fats of flaxseed and fish oils.
6. Eat a low sugar diet.
7. Avoid alcohol.
8. Drink 10 to12 glasses of water a day.
Smoothie (per person)
1. 1-1.5 cups fresh or frozen fruit (use berries often)
2. 20-30 grams whey protein
3.1.5-2 tablespoons flaxseed oil
4. 1/3 cup plain yogurt1 cup distilled water or soy milk
5. 1⁄2 teaspoon vitamin c powder, non acidic
You can add many other things to a smoothie such as a Green Food powder, Super Seed powder, Creatine, Glutamine, etc. Questions?