Stretch Your Arthritis Pain Away
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Contrary to past wisdom, researchers are finding that exercise can ease the pain of arthritis. Recommended are flexibility exercises, endurance or aerobic, and strengthening. Not only can these activities help physical symptoms, but they can improve general well-being and mood. Click here to view article.

It may seem counterintuitive that exercise can ease the pain of arthritis, which is most painful when moving, but a whole host of experts are jumping on the exercise bandwagon, including the Centers for Disease Control and Prevention (CDC).

In fact, exercise may be the most effective form of pain control outside of drugs. While encompassing different forms, arthritis is basically inflammation of a joint. With osteoarthritis, the most common form of arthritis, the cartilage around the joint wears out and causes the bones in the joint to rub against each other, creating inflammation and pain.

According to the CDC, 50 percent of adults age 65 or older reported receiving an arthritis diagnosis. Symptoms include joint pain, stiffness, swelling and aching. Not just striking seniors, arthritis is a serious chronic condition affecting 50 million adults in the U.S. and is the nation’s most common cause of disability (CDC publication, Morbidity and Mortality Weekly Report [MMWR Weekly] May 1, 2009).

Other Treatment Options

While no treatment can cure osteoarthritis, a wide array of treatment options may offer some relief: topical pain relievers, taping and bracing the affected areas, oral medication and surgery in extreme cases. Alternative care includes acupuncture and glucosamine, although both regimens have not proved as effective as once hoped. Vitamin D is another option, but the vote is still out on whether this vitamin can lessen the symptoms or the progression of the disease (About.com Guide).

Research has shown that a diet rich in fruits and vegetables, while low in meats and milk products, can help reduce inflammation and pain in your joints. Other recommended treatments are reducing stress and losing weight. In fact, a recent article in Arthritis Today states excess body weight is a risk factor for the both the development and progression of osteoarthritis. “For every pound of body weight you gain, your knees gain three pounds of added stress; for hips, each pound translates into six times the pressure on the joints. After many years of carrying extra pounds, the cartilage that cushions the joints tends to break down more quickly than usual.”

Focusing on Exercise

In the past, healthcare providers told arthritis sufferers to rest rather than exercise. But today, researchers are finding that movement can actually improve physical functioning in arthritis patients, while alleviating depression and contributing to weight loss. Basically, three kinds of exercises have been found helpful for people with arthritis: range of motion, also called flexibility exercises; endurance or aerobic; and strengthening. Each one plays a role in maintaining and improving your ability to move and function (Arthritis Today):

Range of motion/flexibility: This is the ability to move your joints through the full motion they were designed for and thus relieve the stiffness that leads to pain. With osteoarthritis, pain and stiffness make it difficult to move certain joints outside of a small range, which can make even simple tasks challenging.

Range-of-motion exercises include gentle stretching and movements that take joints through their full span. Doing these exercises regularly—ideally every day—can help maintain and even improve joint flexibility.

Aerobic/endurance: Aerobic doesn’t mean jogging 10 miles but is any exercise that strengthens your heart and makes your lungs more efficient. This conditioning can also give you more stamina throughout the day and help control your weight by increasing the amount of calories your body uses. Water aerobics, cycling and walking are all suitable cardiovascular exercises you can do over age 60. Do aerobic activities at least three times a week for 30 to 60 minutes.

Strengthening: These exercises help maintain and improve your muscle strength. Not only does arthritis take a toll on muscles, but aging also depletes muscle mass. As a result, strength training is needed to build and maintain muscle. In particular, resistance training can help reverse aging, according to the Arthritis Foundation. Use exercise bands, in place of weights, for your resistance training. Other strengthening exercises to include in your routine include dumbbells or weight machines. You can use your own body weight in exercises such as wall squats and push-ups against a wall.

Before starting any exercise regimen, it is important to check with your primary care provider to make sure that you are otherwise healthy enough to engage in the type of exercise you are planning. It may also be beneficial to talk with a professional trainer at your local gym or health club to learn the safest way to use any exercise equipment.

Utilizing Ancient Wisdom

One new exercise that is proving to help arthritis sufferers is an ancient Chinese martial art. In 2009, researchers from Tufts University School of Medicine determined that patients over 65 with knee osteoarthritis who engaged in regular tai chi exercise improved physical function and experienced less pain (Science Daily, Nov. 1, 2009).

Tai chi (Chuan) features slow, rhythmic movements to induce mental relaxation and enhance balance, strength, flexibility and self-efficacy. Physical components of tai chi, described as a mind-body approach, are consistent with current exercise recommendations for osteoarthritis. Researchers believe the mental aspects of tai chi promote psychological well being, emotional satisfaction and perceptions of health that counteract the effects of negative pain. Watch this introductory video.

In the meantime, science is studying other options for treating arthritis, including early detection and diagnosis, as well as genetic factors; and material that promotes the growth of new cartilage. But until new treatments come along, it’s good to know that there are things you can do on your own to alleviate the symptoms.

Programs That Help Arthritis Sufferers

Centers for Disease Control and Prevention list several programs that have been tested to improve the quality of life for people with arthritis.

• Arthritis Foundation Exercise Program: Developed by the Arthritis Foundation, this community-based recreational exercise program includes movement and endurance-building activities and relaxation techniques. Benefits include improved functional ability, decreased depression and increased confidence in one’s ability to exercise.
• Active Living Everyday: This program focuses on motivating sedentary people to become and stay physically active. Group participants set goals to do exercise on their own.
• Arthritis Foundation Aquatic Program: Also created by the Arthritis Foundation, this water exercise program is designed to decrease pain by improving flexibility, joint range of motion, endurance, strength and daily function. The aquatics classes include joint range of motion, stretching, breathing and light aerobic activities.
• Enhance Fitness: Proven to increase strength, boost activity levels and elevate mood, this community program focuses on stretching, flexibility, balance, low impact aerobics and strength training exercises.
• Fit and Strong: Designed to target sedentary older adults who are experiencing lower-extremity joint pain and stiffness, this community-based program focuses on behavior change and physical activity that includes stretching, balance, aerobic and endurance exercises. Health education, problem solving and goal setting also are important components of Fit and Strong.
• Walk With Ease: Another program designed by the Arthritis Foundation, this group walking program can take place in a community setting.

 

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November – Recognize National Alzheimer’s Disease Awareness Month and National Family Caregiver Month

During November, National Alzheimer’s Disease Awareness Month and National Family Caregiver Month, the Alzheimer’s Association focuses on spreading awareness about Alzheimer’s disease and dementia while offering support to the more than 15 million individuals who care for their loved ones living with the disease. The Association has several new tools to assist caregivers, including Alzheimer’s Navigator™, the Dementia and Driving Resource Center, and ALZ Connected™, offered free of charge through our website. View a full list of these tools at our online Care Center.

Often, an Alzheimer’s caregiver can feel overwhelmed and may not have the ability to recognize that they need help. To assist your employees who may be in this situation, please share this article, which includes helpful resources for individuals caring for their loved ones living with Alzheimer’s disease. We also have an infographic that you can distribute which includes quick tips and suggestions for all caregivers.

December – Watch for signs of Alzheimer’s during the holidays

December is a busy month, filled with holidays and parties where people reunite with relatives whom they haven’t seen in months. The passage of time often makes it easier to notice changes in family and friends that might otherwise go unchecked. Please share the 10 warning signs of Alzheimer’s disease, so your employees can recognize these signs in themselves and others. Anyone who exhibits these signs should see their physician.

January – Family members can get trained and get certified. It’s essentiALZ™

The Alzheimer’s Association essentiALZ™ training program is a convenient way for individuals to be prepared, demonstrate knowledge and feel confident as a caregiver. The essentiALZ™ program combines HealthCare Interactive CARES^® online dementia care training with an Alzheimer’s Association certification exam for anyone who has contact with people who have Alzheimer’s or related dementias. A new year can bring new perspectives and potential new goals for a caregiver. Whether someone is seeking a certification or recognition of their knowledge of quality dementia care practices, the Alzheimer’s Association can help. Please share this educational resource with your employees who may be caring for a loved one with Alzheimer’s disease.

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New Alzheimer’s Disease Risk Gene Discovered

http://www.alz.org/research/science/alzheimers_disease_causes.asp

Two articles released online today by The New England Journal of Medicine (NEJM) report on a newly identified risk gene for Alzheimer’s disease. These studies advance our knowledge of the genetics of Alzheimer’s disease and demonstrate real progress in basic research to discover the causes of Alzheimer’s.

The NEJM articles report on a mutation on a gene known as TREM2 that the authors say confers about three times additional risk of developing Alzheimer’s. At the same time, the mutation seems to be quite rare, occurring in less than one-half of 1 percent of the study population. Because of the rarity and relatively modest risk increase, it will most likely not be the basis for genetic testing.

The gene mutation is related to reduced control of factors that lead to inflammation. While the findings need replication to enhance their credibility, this discovery is made more plausible by the connection of the identified gene to inflammation, which has been shown in many research studies to have a role in the brains of people with Alzheimer’s — though we don’t know yet exactly what that role is.

Genetic mutations that are confirmed as Alzheimer’s risk genes tell us more about the disease — often that Alzheimer’s is somehow connected to the regular function of the gene. And they may become targets for therapies or point us to new targets for therapies.

It takes a lot of work, time and money to find a molecule or compound that will have the desired effect and to make that molecule into a safe and effective drug. Next steps for this research include (1) further confirmation of these findings by other scientists in different populations and (2) evaluating this gene mutation as an indicator of targets for therapy.

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Alzheimer’s affects kids and teens who know adults with the disease

http://www.alz.org/living_with_alzheimers_just_for_kids_and_teens.asp

When a friend or family member has Alzheimer’s disease, you may feel upset, confused or scared. Alzheimer’s can be puzzling because a person who has it often doesn’t look sick.

Some people with early stage Alzheimer’s may forget words or not remember your name sometimes. Otherwise you may not notice too many changes. But, when you spend time with people with later stage Alzheimer’s, it is easy to see that something serious is going on. Some people with Alzheimer’s may cry, become angry very easily or behave in ways that embarrass you. Sometimes the person may not remember who you are, even if it is someone like a grandparent who knows you very well.

People with Alzheimer’s disease are not acting like this because they don’t care about you anymore. Changes deep inside their brains are destroying the centers that control remembering, thinking and feeling. They are losing their ability to make sense out of the world.

This page provides resources to help you learn about Alzheimer’s disease and understand how it affects you. It’s important to know that you are not alone. Alzheimer’s changes the lives of everyone it touches.

New Videos for Kids

Kids Look at Alzheimer’s Disease
Does someone in your family have Alzheimer’s disease?  Spend a few moments watching the videos below to learn about the disease and how kids like you are dealing with it. 

Part 1: What Is Alzheimer’s Disease?
Maybe someone you know has Alzheimer’s disease but you don’t even know what it is! Watch this video to get the facts.

Part 2: What Can I Expect and How Can I Deal With It?
You may wonder about what the changes are that will come because of Alzheimer’s disease. Will things be different for you or your family? Watch this video to learn how you can keep talking and having fun with the person with Alzheimer’s.

Part 3: Is it Me or Is It the Disease?
Does it seem like the person you know with Alzheimer’s is changing? You’re right! Watch this video to find out more about those changes and how to talk about them with friends and family.

Part 4: How Can I Help and What’s Out There to Help Me?
There are lots of ways for kids to make a difference in the lives of those with Alzheimer’s disease and their families. Watch this video to find out what you can do to help.

New Videos for Teens

Teens Look at Alzheimer’s Disease
If you are on this site, you probably know someone – or know of someone – with Alzheimer’s. Take a look at the videos below to learn about the disease and hear about how other teens are coping with it.

Part 1: What Is Alzheimer’s Disease?
Confused about the symptoms of Alzheimer’s and how it differs from dementia? Want to know more about the progression of the disease? Watch this video to get the facts.

Part 2: What Can I Expect and How Can I Deal With It?
You may have a family member with Alzheimer’s disease and wonder what the changes that come with the disease will mean for you and your family. Watch this video to learn how to make communication and connection with someone with Alzheimer’s disease easier for everyone.

Part 3: If the Person with Alzheimer’s Lives with Us, What Can I Expect?
It may seem like the person with Alzheimer’s is changing in ways that make your relationship different, but why? The answer is almost always that the disease is responsible for the changes, and keeping that in mind will allow you to cope with the situation more easily. Watch this video to learn more, and to explore making some changes of your own.

Part 4: How Can I Help and What’s Out There to Help Me?
There are lots of ways for people your age to make a difference in the lives of those with Alzheimer’s disease and their families. Start by talking openly about it and informing your peers. Watch this video to find out how you can help move us toward a world without Alzheimer’s.

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Studies show that Alzheimer’s may be evident years before symptoms

http://www.nytimes.com/2012/11/13/health/alzheimers-precursors-founds-at-earlier-age.html?_r=0

Researchers studying Alzheimer’s disease are finding clues that the brain may begin to deteriorate years before a person shows symptoms of dementia. New studies have found that the brains of people destined to develop Alzheimer’s clearly show changes at least 20 years before they have any cognitive impairment. This may lead to opportunities for early detection and treatment.
Read the article >>

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