Polymyalgia Rheumatica and Good Nutrition

Do you know what PMR or polymyalgia rheumatica is? It is an inflammatory disorder which can cause muscle aches and stiffness mostly affecting the shoulders, neck, upper arms, hips and thighs. These symptoms can develop gradually in some people but can also appear overnight in others. The causes are not exactly known but it may be a faulty immune system, genetic or environmental factors of simply a facet of aging. It may go away on its own within a year or two, however, there self-care techniques as well as medications that can be used to treat PMR instead.The symptoms of PMR include:- Mild to severe stiffness or aching in the muscles of the thighs, shoulders, hips, upper arms and the neck.- Fatigue- Unexpected or unintentional weight loss- Weakness or malaise- A slight fever (may not be present in all cases)- AnemiaThe pain that you feel may start in only one side of the body but may affect both sides as the disease progresses. It is usually worse after lying down for long periods, and the pain may be severe enough to wake you at night. Between 10 to 20 percent of those with polymyalgia rheumatica have an additional, related condition called giant cell arterititis. This condition causes the arteries in the temples, the neck and sometimes the arm to become swollen and/or inflamed.Polymygalgia rheumatica is an arthritic syndrome that causes mild inflammation in the joints and surrounding tissues and leads to the pain and stiffness. Because the inflammation tends to be more diffuse, the pain is typically not as severe as in other types of arthritis. In total, there are over 100 different types of arthritis ranging in degree of severity and the potential disability they may cause. The Arthritis Foundation estimates that about 20 million Americans suffer from some form of arthritis that is severe enough to need medical attention and affects women more often than men. (Source: MacLean 1993) In addition, the disease typically only strikes those who are older, with the average age at its start being 70. There are a number of viruses that have been linked to PMR, including adenovirus, human paraovirus B19 and human parainfluenza virus.The family of Monica S. is worried. She went to bed on Sunday night feeling rather spry for her 76 years and without any aches or pains. When she woke on Monday morning, however, she found that she was barely able to move and she was in fairly troubling pain. She calls her doctor thinking that she will be told to take a few aspirin and to put a heating pad on, but her doctor schedules her in for that very afternoon. After talking to her at great length and making sure that she has not had any falls or other accidents that could have produced an injury, her doctor orders a number of tests. At the laboratory, Monica will have blood drawn for tests that include:- Sed Rate: This test, the erythrocyte sedimentation test, measures how quickly the red blood cells settle when placed in a test tube. Sed rate increases when inflammation is present anywhere in the body, which can be caused by a number of conditions and illnesses.- Rheumatoid Factor: RF is an antibody (a protein which is made by the immune system) present in the blood in those who do have rheumatoid arthritis but absent in those with polymyalgia rheumatica.- Total Blood Count: the doctor will check and compare the number of red blood cells and platelets, also called thrombocytes, in the blood. People with PMR tend to have a high number of platelets, a condition called thrombocytosis, but also tend to have lower than average red blood cell counts, leading to anemia.- A blood test that checks for c-reactive protein in the blood is also performed. This substance is created by the liver in reaction to injury or infection in the body. High blood levels of CRP indicate inflammation.After confirming his suspicions, Monica’s doctor asks for additional testing to make sure that she does not have giant cell artertitis as well – she does not have any of the symptoms of this related condition at this time, which can include headaches, pain when chewing and some vision changes, so he does not want to do a biopsy at this point. However, he might if any of these become evident.In addition to prescribing a number of medications for Monica, the doctor also has a number of suggestions for her to follow at home so that she can have less and less pain. She has never been a big fan of taking medications, so the sooner she can stop taking them, the better she will feel. Of these suggestions, exercise and healthy diet are two of the easiest for her to follow. She has been devoted to both yoga and Pilates since she was younger and was afraid that the doctor was going to tell her she had to give them up. He is thrilled that she is so willing to move despite the stiffness and pain that she feels. He also suggests that she join the water aerobics class that is specifically designed for those with arthritis. The water reduces the amount of stress on her joints and helps her to move with a little more comfort.Monica’s diet has always been a fairly healthy one, but she does agree that she might need to increase her protein intake slightly. She also is trying to include more fatty fish in her diet for the benefits not only to her heart but to her joint health as well. This will help with the protein intake as well as using a supplement. With this small liquid protein, she gets protein in a small size that only takes seconds to consume. She does not have to worry about mixing anything, although she can mix it with other foods or beverages if she feels that she needs to. There are a number of flavors that she can try as well as a number of additional sizes for convenience besides the single-serving 2.9 ounce size.The additional protein is also beneficial to her immune system (as antibodies are proteins), and she also includes a number of plant-based proteins to her diet as well.Because a number of the medications that are used to treat polymyalgia rheumatica can be problematic for bone health, she is making sure to get enough calcium and vitamin D from her diet, but because they are so important, takes supplements as well so that she can prevent osteoporosis. She will also watch for other conditions related to the meds that she is taking, including cataracts and high blood pressure. She may also gain weight on some of these meds and may have problems with elevated blood sugar. Because of the seriousness of the side effects, Monica will continue to be monitored by her doctor and will stop taking these meds as soon as possible.ReferencesHelen MacLean, Editor. Every Woman’s Health: The Complete Guide to Body and Mind by Fifteen Women Doctors Fifth Edition. Doubleday Book and Music Clubs Inc. Garden City, New York 1993Mayo Clinic Staff Polymyalgia Rheumatica mayoclinic.com

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Ancient Russian Systema Practices – 4 Ways to Achieve Optimum Health

There are many different health and fitness trends and gadgets that appear on the market every season with the promise of giving tight abs or slim waist. Along with new year resolutions come memberships for the gyms or fitness clubs. Some will plug into yoga or Pilates others will decide to take up running or walking. And many will go on a diet. It is a frenzy, a craze.But feeling good and healthy is simple. No membership required. No gimmicks. No gadgets. Achieving and maintaining health should not be an activity. It should be part of your every move, every decision and every action. Then it feels good…all the time.Here are 4 Ancient ways to become and stay healthy. They are free, require no gadgets, and on top of that will save you money.Interact with Cold WaterOne of the best ways to fully engage your circulatory system and to get rid of viruses and bacteria is by interacting with cold water. The ideal way to perform this water dousing is to be naked in your yard (or tub), bare feet, with a large bucket of as-cold-as-possible-water. As you inhale through the nose, lift the bucket above your head, and on the exhale you slowly, very slowly empty the water on your head, face and neck. It is important to allow the water to reach the arm pits and groin areas. Do not hold your breath at any point as you perform this. Avoid freaking out, stay calm and move slowly. Do not rush to dry up. Take a moment to breath and enjoy what beauty is offered to you. Maintain healthy, positive thoughts throughout the whole process.If you find the dousing difficult for whatever reason, at least find one way or another of interacting with cold water. You can finish your hot shower with a cold blast, or go for a dip in a snowy creek.There are many folds to this ritual.On a purely physical level, when done right, the shock of the impact of cold water on your body will create a “mini internal explosion”, somewhat of a short term fever, where the body increases its temperature rapidly to counteract the cold. This sudden change of temperature kills many viruses and unwanted bacteria. It also eliminates sick and dying cells.On a more internal level, this practice is a battle between our internal voices. One devil on a shoulder whispering to forget about this “cold water stuff”… “just stay in bed, it is nice and warm…”, while the voice of reason, of health, calmly reminds you that it is good for you.The choice is yours.Cold water will teach you to listen to your better Self. It will also toughen you in many different ways.FastFasting is an ancient practice. Once a week, take a break from eating and drinking for 24-48 hours. All animals do it occasionally, either by choice or by circumstance. Again, on a physical level, it is very good for the internal system to get a break. Weak and dying cells get eliminated and organs get to purge. On an internal level, again it becomes a battle of will. Ideally, you should retain your daily routine, work, sit at the table with your family, play with the kids, dance or train. But seek no medal nor praise. Don’t brag about it, or complain- in fact, avoid bringing it up. A bit of hunger will teach humility. Overcoming it will bring strength and willpower, failing it… calories and a bruised ego.If going without food for 24 hours is too difficult (in fact, the first 24 hours are the most challenging), then try 18, or 12 hours. If you find that too hard, then try do remove an ingredient out of your diet, typically meat, or dairy.Push upsThe push up has been around forever. And this simple approach takes all the guessing out of it. Ideally you want to perform your push ups with a good form. The back should be straight, the body planked. Depending on whether you do them on your fist or the palms of your hand, your chest should get within inches of the ground. Try to do as many push ups as you can in 3 minutes. Take breaks as needed. Do not sacrifice quality for quantity. If you cannot do anymore push ups, but time is not up yet, at least hold the push up position until the end. As a guideline, 70-80 well executed push ups in 3 minutes is very good. Make sure you breath- in the nose, out the mouth.There are many benefits to the push up. Remember that we are not trying to build muscle mass. Instead, we want to maintain healthy, connective tissues. If you find your back slouching, you may need to work on your core strength. There are many physiological changes that happen to the body when you are on your fours for an extended period of time. The internal pressure on organs, along with heightened neurological functions are partially responsible for this. The push up, or any variations of it, remains a rather obscure field of research and needs more attention.PrayYou do not need to be religious to pray. This practice recognizes that we can seek inspiration, strength and guidance outside ourselves. Prayer allows us to free ourselves in many ways by recognizing forces and powers beyond us. All 3 previous practices may require you to pray. But ideally, one should not wait until “the boat is sinking” to start praying. It is a great practice to take the time to pray. This can be done in the morning, as you wake up, or in the evening, before sleep. However, many maintain prayer throughout the day to much benefit. To a large extent, not unlike fasting, prayer teaches humility and fosters community, both being integral to our health.These practices come from traditional Russian martial art known as Systema.Seek a doctor’s advice prior trying any of these practices.

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