Osteoarthritis

A 27 year old man who attends yoga twice per week was just diagnosed with osteoarthritis by his physician. He loves practicing yoga and would like more information on how yoga can help his condition, as well as things he should avoid. I would be grateful for your feedback.

Namaste,

Jodi

ANSWERS:

From Ann Francis:

Hi Jodi,

It's me Ann, one of your fellow grads from YTT. Hope you're well. Just a comment on this as my mother is a severe osteoarthritis case, and I feel somewhat pre-disposed as I tend to take after my mother, in terms of joint issues. My mother doesn't do yoga. She's been to one beginning class with me and said it felt very good but she hasn't gone back because she doesn't do any exercise. I'm not a doctor or expert of any kind, but I'll say this. I believe I haven't developed severe problems because I do exercise and yoga. If your student likes yoga and his case isn't severe, I would guess he should do it. However, it's important that he knows any weak areas in his body resulting from the arthritis and work gently in those areas. I'll further infer and leave it up to others with more knowledge to interject in the conversation, that perhaps heavy load-bearing poses might be avoided where arthritis has manifested severely. And perhaps lots of floor exercises involving gentle stretches and rotations to open up hips, shoulders etc.

Even though my mom is a severe case, I know she would benefit from some super gentle yoga. My mom has painful spurs and if your student is in pain, yoga might exacerbate this. Seems like going to a doctor and getting a full exam would be good for him, and asking his doctor lots of questions, as well as, tuning into his body himself. Does he have pain in certain poses? Has he been a runner and are knees a weak spot? Etc. etc. It is very important to keep joints moving rather than not, especially when you have arthritis--I think you just need to be conscious. Swimming is also a wonderful exercise for people with arthritis and a wonderful complement to yoga.

Oh and one last thing.....he might consider glucosamine and chondroiton which helps re-build cartilage, and allow him to continue his yoga practice. I've started taking a very mild dose now since I do run and know my knees are a weak spot. Although these products are commonplace and many extol the virtues, I heard one rumor that long-term use can have side effects so I would recommend researching this. I take such a low dose I can't tell any improvement, but I've heard miraculous stories from people with very serious situations like ruptured disks followed by arthritis (one person I know with this condition has also started doing some yoga by the way and has gained much relief--he's a very active person in late 50's early 60's). I've been doing it as a preventative measure.

Hope this offers a little insight, but again, I'm not a doctor. I hope others will correct me. Take care Jodi and best of luck to you in teaching.

From Jorge Sevillano:

Jodi:

This is Jorge from Dana Point, CA. You can take a look at Iyengar's book "Yoga, the path to Holistic Health" In this Book Iyengar suggests routines that will help people with osteoarthritis. He has specific routines for the different joints in the body. Good Luck.

From Velma Rogers:

Hi Jodi,

The reason I am responding to your inquire is I am a 63 years old women and also have Osteoarthritis. Just over a year ago the pain in my left hip and Knee was so great I couldn't get out of bed without a lot of help and enduring a great deal of pain and medication.

I tried all the usual doctoring sort of thing and I also contacted the Arthritis Foundation for more info, which they sent right a way.

I found the more I exercised the better I felt. I also started back to Yoga. This is truly when I really got better. I think by strengthening the surrounding muscles, attachments and tendons that support the joints and using the gentle and conscious direction of the energy flow with lengthening, lifting and opening that the different postures provide is the key. Also, finding a well qualified Yoga teacher who has experience in teaching Yoga with persons with limited flexibility and pain.

There are over 100 different types of Arthritis and 43 million American have one or more of these types.

So, by attacking this pervasive condition through all the mean available to me, I was able to complete a very intensive Yoga Teacher Training Program and am looking forward to teaching others who my need some help in this area.

The website I use for the Washington/Alaska Chapter Arthritis Foundation in Seattle is: www.arthritis.org.

I hope this helps, Light, Love & Laughter, Velma Rogers

From Lise Thom, grad 2001:

Dear Jodi,

I have osteoarthritis and I teach 4 yoga classes a week. Although uncomfortable and restrictive, it is important to stay active. Following an anti-inflammatory diet is essential and drinking at least 64 oz of water per day. Foods should be organic as much as possible following the basic principle of 40% CHO, 30% protein and 30% healthy fats. The diet described gives a few more details about some of the anti-inflammatory recommendations we use in our clinic. There are many adjunct therapies that can be used but these are better discussed with a Naturopathic physician or other alternative health care professional so the treatment plan can be personalized. As far as I know you cannot reverse the process but you can control the rate of degeneration. Lifestyle is the key.

Natural Choices Health Clinic
Your natural choice for health care
12270 SW 2nd Street, Beaverton, Oregon 97005
Phone: (503) 520-8859 Fax: (503) 627-0919
www.naturalchoicesclinic.com

ANTI-INFLAMMATORY DIET

Try and eat only organically grown foods as they reportedly have 2-5x more nutrients and it will decrease exposure to pesticides. There is no restriction on the amount of food you can eat. The foods listed are only examples of foods to eat. Try to compose meals of approximately 40% carbohydrates, 30% protein and 30% healthy fats. Try to eat any 1 food no more than 5 times a week. Plan your meals ahead of time and try to find at least 10 recipes you enjoy.

Steamed vegetables:
The primary reason for using steamed vegetables is that steaming improves the utilization or the availability of the food nutrients allowing the GI mucosa to repair itself. Use minimal raw vegetables except as a salad. Include at least 1 green vegetable daily.

Eat a variety of any and all vegetables (except tomatoes, potatoes) that you can tolerate. It is best to try and eat mostly the lower carbohydrate (3, 6%) vegetables. For example:

3% - asparagus, bean sprouts, beet greens, broccoli, red & green cabbage, cauliflower, celery, Swiss chard, cucumber, endive, lettuce (red, green, romaine), mustard greens, parsley, radish, spinach, watercress 6% - string beans, beets, Bok Choy, Brussel sprouts, chives, collards, eggplant, kale, kohlrabi, leeks, onion, parsley, red pepper, pumpkin, rutabagas, turnip, zucchini 15% - artichoke, parsnip, green peas, squash, carrot 20+% - yam.

Add your favorite spices to enhance the taste of these vegetables.

Grains:
Eat one to two cups of cooked grains per day of those you tolerate, unless you have indications of high insulin levels such as overweight, high blood pressure, high cholesterol or diabetes. Allowed grains include: amaranth, barley, buckwheat, millet, oatmeal, quinoa, basmati or brown rice, rye, teff. Other grain foods that may be eaten are rice crisps and wasa crackers.

Legumes:
Eat a variety of any legumes that you are able to tolerate. Soak for 48-72 hours and cook slowly: split peas, lentils, kidney beans, pinto beans, fermented soy (tempeh or miso), mung beans, garbanzo beans, aduki & azuki beans.

Fish:
Poach, bake, steam, or broil deep-sea ocean (Vs. farmed) fish (cod, haddock, halibut, mackerel, sardines, summer flounder, wild Pacific salmon) is preferred - no shellfish (shrimp, lobster, crab, clam)

Chicken/ Turkey:
Eat only the meat & not the skin of free range or organically grown chicken/turkey. Bake, broil, steam.

Meat:
buffalo, venison, elk are OK

Fruit:
Eat only 1 or 2 pieces of practically any fruit except citrus. If possible, it is preferred to eat the fruit baked (such as a baked apple or pear). Like the vegetables, try to eat mostly the low carbohydrate fruits. For example:

3% - cantaloupe, rhubarb, strawberries, melons 6% - apricot, blackberries, cranberries, papaya, peach, plum, raspberries, kiwi 15% - apple, blueberries, cherries, grapes, mango, pear, pineapple, pomegranate 20+% - banana, figs, prunes

Sweeteners:
Occasionally maple syrup, rice syrup, barley syrup, raw honey or stevia - use ONLY with meals. Absolutely no sugar, NutraSweet, or any other sweetener is allowed.

Seeds and Nuts
grind flax, pumpkin, sesame or sunflower seeds and add to steamed vegetables, cooked grains etc. You may also eat nut and seed butters - almond, Brazil, cashew, sesame etc.

Butter/Oils:
For butter, mix together 1 pound of organic butter and 1 cup of extra virgin olive oil (from a new dark jar). Whip at room temperature and store in the refrigerator. Use extra virgin olive oil for all other situations requiring oil.

Spices:
to add a delightful flavor to your food choices, add whatever spices you enjoy.

To Drink:
A MINIMUM of 6 to 8 glasses of spring, bottled, filtered or reverse-osmosis filtered water every day. Drink 1/2 your body weight in ounces of water daily. Sip the water, try to drink 1 glass per hour. A few drops of chlorophyll will add a pleasant taste. NO distilled water

Small amounts of soy, rice, or oat milk are allowed ONLY on cooked grains or in cooking.

For the time being, avoid the following foods:

all animal milks
all animal cheeses
all corn products
commercial eggs (organic OK)
potatoes - red or white
tomatoes
all wheat products including
breads
white flour
citrus fruits
all fruit juices
all dried fruit
peanuts/ peanut butter
any processed food
fried foods
meat - red meat (beef, pork)
all caffeinated teas, coffee
alcohol

Dick Thom DDS, ND
Lisa Polinsky ND
Andrew Kim ND, Lac
Loch Chandler ND, Lac

Good luck

Lise Thom, Portland OR

From Beth Howard, Cheyenne, WY, grad 2001:

Hi Jodi,

The February 2002 issue of Yoga Journal has a good article titled Joint Benefits that both describes different types of arthritis and cites the many benefits of yoga for those living with it. Primarily, yoga helps to ease the pain associated with arthritis but it can also help to increase (or at least maintain) mobility. Some of my most faithful yoga class attendees are students with arthritis. They report that they reallyfeel the difference in their bodies when they do not come...they stiffen up.

Blessings, Beth Howard

From Terry Cramer:

I have had arthritis since I was 23. Now I'm 58 doing yoga--it's what keeps me out of pain. Try to do as much yoga as you can without getting too tired--and of course no pain