Feeling stiff? Foods can ease the pain

Supplements to consider

Osteoarthritis and rheumatoid arthritis
Multivitamins: If you would like to consider a multivitamin to supplement your healthy diet, I recommend choosing a brand that provides 100% DV of vitamin D (in the form of D3), vitamin C, selenium, and vitamin A (with at least 50 percent coming from beta carotene and/or mixed carotenoids, and no more than 2000 IU coming from retinol). Definitely do not choose mega-dose varieties, because some vitamins — notably vitamin C — can make certain cases of arthritis worse.

Omega-3 fatty acids from fish oil:  Eat foods rich in omega-3s, but for serious arthritis relief, you’ll want to try fish oil supplements. Rheumatoid arthritis studies have used various dosages, from 1.2 grams to 3.2 grams. I recommend you start with a daily dose of 2 grams. If you don’t have any relief after 4 weeks, speak with your physician about increasing to 3 grams. Because fish oil acts as a blood thinner, it should not be taken by people who have hemophilia, or who are already taking blood thinning medications or aspirin (always consult your physician). People with diabetes should talk with their doctors before trying fish oil supplements because they may affect blood sugar.

Osteoarthritis ONLY
Glucosamine plus chondroitin: These nutrients are naturally found in and around cartilage cells, and are thought to strengthen and stimulate growth of cartilage. The amounts generally recommended are 15000 milligrams glucosamine and 1200 milligrams chondroitin sulfate daily. These supplements are available anywhere you buy vitamins, and are sold individually or in pre-packaged combinations. This is a slow-acting treatment — you may not feel any difference for four weeks.

IMPORTANT NOTE: Glucosamine is extracted from shellfish shells (chitin), so if you have an allergy to shellfish, seek your doctor’s advice. If you develop a rash or other symptoms of allergy, discontinue taking it immediately. Plus, these supplements may thin the blood — if you are already taking blood thinners, or if you have a clotting disorder, consult your doctor.

SAMe: Some studies have shown that SAMe (S-adenosylmethionine) may be as effective as nonsteroidal anti-inflammatory medications. Recommended dose of SAMe for arthritis is 1200 milligrams per day. Even though SAMe is generally thought to be safe, it can have side effects, including insomnia, rash, allergy and gastrointestinal problems. To be safe, talk with your doctor before starting treatment with SAMe. For Rheumatoid Arthritis (GLA) — GLA (gamma-linolenic acid). This fatty acid is found in evening primrose oil, borage oil, and black current oil. Studies show that GLA seems to reduce pain, joint tenderness, and morning stiffness of rheumatoid arthritis by suppressing certain inflammatory substances. Recommended dosage is between 1 and 2 grams per day. Because the action of this supplement may interfere with certain medications, always talk with your doctor before taking GLA.

Rheumatoid arthritis:
GLA (gamma-linolenic acid). This fatty acid is found in evening primrose oil, borage oil, and black current oil. Studies show that GLA seems to reduce pain, joint tenderness, and morning stiffness of rheumatoid arthritis by suppressing certain inflammatory substances. Recommended dosage is between 1 and 2 grams per day. Because the action of this supplement may interfere with certain medications, always talk with your doctor before taking GLA.

For more information on healthy eating, visit TODAY nutrition expert, Joy Bauer’s Web site at www.joybauernutrition.com.

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