Questions and Answers about Arthritis and Exercise

Questions and Answers about Arthritis and Exercise

What Type of Strengthening Program Is Best?

Date updated: August 23, 2007
Content provided by: National Institutes Of Health

This varies depending on personal preference, the type of arthritis involved, and how active the inflammation is. Strengthening one's muscles can help take the burden off painful joints. Strength training can be done with small free weights, exercise machines, isometrics, elastic bands, and resistive water exercises. Correct positioning is critical, because if done incorrectly, strengthening exercises can cause muscle tears, more pain, and more joint swelling.

Are There Different Exercises for People With Different Types of Arthritis?

There are many types of arthritis. Experienced doctors, physical therapists, and occupational therapists can recommend exercises that are particularly helpful for a specific type of arthritis. Doctors and therapists also know specific exercises for particularly painful joints. There may be exercises that are off-limits for people with a particular type of arthritis or when joints are swollen and inflamed. People with arthritis should discuss their exercise plans with a doctor. Doctors who treat people with arthritis include rheumatologists, orthopaedic surgeons, general practitioners, family doctors, internists, and rehabilitation specialists (physiatrists).

How Much Exercise Is Too Much?

Most experts agree that if exercise causes pain that lasts for more than 1 hour, it is too strenuous. People with arthritis should work with their physical therapist or doctor to adjust their exercise program when they notice any of the following signs of strenuous exercise:

• Unusual or persistent fatigue
• Increased weakness
• Decreased range of motion
• Increased joint swelling
• Continuing pain (pain that lasts more than 1 hour after exercising)

Should Someone With Rheumatoid Arthritis Continue To Exercise During a General Flare? How About During a Local Joint Flare?

It is appropriate to put joints gently through their full range of motion once a day, with periods of rest, during acute systemic flares or local joint flares. Patients can talk to their doctor about how much rest is best during general or joint flares.

Fitness | Exercise

Muscle strengthening with free weights

In the following exercises, soup cans, water bottles, or books can be used in place of weights. Try to use a weight that makes your muscle feel tired when you have repeated the exercise 8 to 12 times.

Bench fly

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Lie on a bench and hold the weights straight up over your chest. Do not lock your elbows. You can keep them slightly bent if that is comfortable for you.
2. Slowly lower your arms, keeping them extended, until the weights are level with your chest, or slightly lower.
3. Slowly raise your arms until you are in the original position.
4. Repeat 8 to 12 times.
5. Rest for a minute and repeat the exercise.

Lateral raise

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold the weights at your sides at thigh level.
3. Slowly lift the weights out to the sides to shoulder level, keeping your elbows slightly bent. Keep your shoulders down and relaxed as you lift. If you find you are shrugging your shoulders up toward your ears, your weights may be too heavy.
4. Slowly lower the weights back to your sides.
5. Repeat 8 to 12 times.
6. Rest for a minute and repeat the exercise.

Upright row

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold the weights side by side at thigh level, keeping your palms toward your thighs.
3. Slowly bring the weights up to your collarbone, until your elbows are about shoulder height. Keep your shoulders down and relaxed as you lift. If you find you are shrugging your shoulders up toward your ears, your weights may be too heavy.
4. Slowly lower the weights to the original position.
5. Repeat 8 to 12 times.
6. Rest for a minute and repeat the exercise.

Curls

Illustrations copyright 2002 Nucleus Communications, Inc. All rights reserved. http://www.nucleusinc.com

1. Sit leaning forward with your legs slightly spread and your left hand on your left thigh.
2. Hold the weight in your right hand and place your right elbow on your right thigh.
3. Slowly curl the weight up and toward your chest.
4. Repeat 8 to 12 times.
5. Rest for a minute and repeat the exercise.
6. Do the same exercise with your other arm.

Skin Protection

Sun protection

Protecting your skin from the sun is important because the sun emits ultraviolet radiation (UVR). Over time, UVR exposure causes many changes in the skin, including wrinkles, discoloration, freckles or age spots, benign (non-cancerous) growths, and precancerous or cancerous areas. In fact, most skin cancers are related to sun exposure.

UVR consists of two main subtypes: UVB and UVA. UVB rays are responsible for sunburns and tanning. UVA rays are believed to be responsible for photoaging the damage that occurs to the skin from many years of exposure to the sun. Both UVA and UVB promote skin cancer. Regular use of broad spectrum sunscreens blocking UVA and UVB is very, very important. Additionally, sun protection recommendations emphasize certain behaviors including:

• Avoiding midday sun between 10 a.m. and 3 p.m.
• Wearing wide-brimmed hats and long sleeved shirts and pants
• Using a generous amount of sunscreen and reapplying it frequently (every 2-3 hours)
• Using sunscreens that have a sun protection factor (SPF) greater than 15 and that have UVA and UVB coverage
• Avoiding tanning beds
• Incorporating the use of a daily facial moisturizer with an SPF of 15 or higher each morning

Facial skin care for acne prone skin
If you are prone to acne, choose a cleanser specially formulated for acne. These products often contain salicylic acid or benzoyl peroxide, which help to clear acne sores. Clean your face gently, as trauma to the acne breakouts may worsen the acne or cause scarring. Try to minimize your use of facial moisturizers. If you need to use a moisturizer, use only light, non-comedogenic moisturizers, which do not aggravate acne. Also, women should use an oil-free foundation, as heavy makeup or other cosmetic products that block pores may cause a flare-up of acne.

Facial skin care for mature skin
Roughness, wrinkling, irregular pigmentation (coloration), inelasticity, enlarged sebaceous (oil) glands, precancerous and cancerous lesions sometimes occur with aged and photoaged skin. Sunscreens and sun protection are important to prevent further progression of photoaging. Furthermore, smoking has been shown to accelerate aging of skin, so stopping smoking is important for good skin health. In addition, a well-balanced diet with or without a multivitamin helps the skin get the nutrition it needs to help repair ongoing damage from the sun and other environmental elements. Many topical non-prescription and prescription products are currently available for anti-aging purposes, including:

Tretinoin (Retin-A and Renova) Retin-A is a prescription medication approved by the Food and Drug Administration (FDA) in 1971 to treat acne. It was discovered, however, that the drug also improved skin texture and color when used over an extended period of time. Tretinoin exfoliates (removes a layer of skin cells) the skin, helps even out pigmentation and minimizes fine lines. Many people can benefit from using tretinoin or related products at bedtime followed by a cream or lotion containing glycolic acid and using a sunscreen in the morning. Side effects of tretinoin include redness, peeling, tightness and swelling. You may be able to minimize these side effects by initially using tretinoin every other night and then over the first month gradually increasing the frequency to nightly. Tretinoin also makes the skin more sensitive to ultraviolet rays from the sun. Therefore, a broad-spectrum sunscreen must be used in the morning.

Alpha hydroxy acids (AHAs) Over-the-counter products containing alpha hydroxy acids (glycolic, lactic, tartaric and citric acids) have become increasingly popular over the last five years. In the United States alone, there are approximately 185 manufacturers of products containing AHAs. Creams and lotions with AHA may help with fine lines, irregular pigmentation and age spots, and may help decrease enlarged pores. Side effects of AHAs include mild irritation and sun sensitivity For that reason, sunscreen also should be used every morning.

Beta hydroxy acid (salicylic acid) Salicylic acid also has been studied for its effect on photoaged skin. It exfoliates skin and can improve the texture and color of the skin. It penetrates oil-laden hair follicle openings and, as a result, also helps with acne. There are many products available that contain salicyclic acid. Some are available over-the-counter and others require a doctor's prescription.

Hydroquinone Hydroquinone is a bleaching agent that is used to remove hyperpigmentation, such as age spots and dark spots related to pregnancy or hormone therapy.

Basic Skin Care Tips

Dry skin care

Dry skin is defined as flaking or scaling which may or may not be itchy when there is no evidence of dermatitis, or inflammation, of the skin. Flaking, however, also may be a sign of underlying dermatitis requiring more specific therapy and potentially prescription medicines. Some examples of dermatitis that may cause dry, itchy, flaking skin include:

• Seborrheic dermatitis This type involves a red, scaly, itchy rash on various areas of the body, particularly those areas that contain many oil glands. Seborrheic dermatitis can occur as scaling on the scalp, eyebrows, and sides of the nose.
• Allergic contact dermatitis This occurs when the skin comes into contact with a substance that causes an immune reaction, such as poison ivy. Allergic contact dermatitis of the hands often causes scaling on the fingers. This type of dermatitis persists until the underlying allergen is removed.
• Atopic dermatitis This is a long-lasting type of dermatitis that often runs in families. It also may cause excessively dry, itchy skin.
• "Ringworm" and athlete's foot Both are caused by a fungal infection of the skin. Scaling of the affected area is very common.

Dry skin that is not caused by dermatitis most often occurs on the shins, hands, and sides of the abdomen. It is more common during the winter months, when humidity is low.

Some people also have a genetic, or hereditary, tendency to develop dry skin. In addition, elderly people tend to have more trouble with dry skin due to the natural changes in skin that occur with age.

Treatment is important because extensively dry skin can lead to dermatitis, or eczema. Dry skin may be prevented or treated by:

• Taking lukewarm baths or showers
• Limiting baths/showers to 5 to 10 minutes
• Applying a moisturizer right after drying off from a shower or washing your hands
• Using a moisturizing body soap and hand soap
• Using heavier creams or ointments during the winter months and lighter lotions in the summer

Applying a moisturizer several times a day, if necessary, is the most important part of maintaining dermatitis-prone skin and avoiding the need for prescription medicines.

Nail care tips

Nail care tips

No nail care product alone can give you healthy nails. But following these simple guidelines can help you keep your nails looking their best:

• Don't abuse your nails. To prevent nail damage, don't use your fingernails as tools to pick, poke or pry things.
• Don't bite your nails or pick at your cuticles. These habits can damage the nail bed. Even a minor cut alongside your nail can allow bacteria or fungi to enter and cause an infection (paronychia). Because your nails grow slowly, an injured nail retains signs of an injury for several months.
• Protect your nails. Wear cotton-lined rubber gloves when using soap and water for prolonged periods or when using harsh chemicals.
• Perform routine nail maintenance. Trim fingernails and clean under the nails regularly. Use a sharp manicure scissors or clippers and an emery board to smooth nail edges. Never pull off hangnails - doing so almost always results in ripping living tissue. Instead clip hangnails off, leaving a slight angle outward.
• Moisturize your nails frequently. Nails need moisture just like your skin does. Rub lotion into your nails when moisturizing your hands. Be sure to apply a moisturizer after removing fingernail polish.

Special considerations: Manicures and weak nails

If you rely on manicures to make your nails look good, keep a few things in mind. Don't have your cuticles removed - it can lead to nail infection. Also, check to be sure that your nail technician properly sterilizes all tools used during your manicure. Using unsterilized tools may transmit viral infections, such as hepatitis B or warts.

Weak or brittle fingernails can be a challenge to toughen up. The following tips can help you protect them, making your nails less likely to split or break.

• Keep your nails short, square shaped and slightly rounded on top. Trim brittle nails after a bath or a 15-minute hand soak in bath oil. Then apply a moisturizer.
• Moisturize your nails and cuticles at bedtime and cover them with cotton gloves.
• Apply a nail hardener, but avoid products containing toluene sulfonamide or formaldehyde. These chemicals can cause redness or irritate the skin.
• Don't use nail polish remover more than twice a month. Instead, touch up the polish. When you do need a remover, avoid those that use acetone, which dries nails.
• Repair splits or tears with nail glue or clear polish.

Dietary changes that supposedly strengthen nails don't work. Unless you're deficient in protein - rare among people in the United States - adding protein or calcium to your diet won't strengthen your nails. Similarly, soaking your nails in gelatin won't help either.

It's easy to neglect your nails. But a little basic nail care can go a long way to keeping your nails in healthy condition.

Anatomy of a healthy fingernail

Anatomy of a healthy fingernail

This illustration shows components of a healthy fingernail.

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Your nails are composed of laminated layers of a protein called keratin, which is also found in your hair and skin. Each nail comprises several parts, including the:

• Nail plate. The nail plate is the part of your nail that's most visible - the hard portion you see when you look at your fingernail.
• Nail folds. This is skin that frames each of your nail plates on three sides.
• Nail bed. Your nail bed is the skin beneath the nail plate. Cells at the base of your nail bed produce the fingernail or toenail plate and are responsible for holding on to the nail plate.
• Cuticle. Your cuticle is the tissue that overlaps your nail plate at the base of your nail. It protects the new keratin cells that slowly emerge from the nail bed.
• Lunula. The lunula is the whitish, half-moon shape at the base of your nail underneath the plate.

Your nails grow from the area under your cuticle (matrix), located at the base of the nail. As new cells grow, older cells become hard and compacted and are eventually pushed out toward your fingertips. Nails grow about 0.1 millimeter a day, which means that it takes a fingernail about four to six months to fully regenerate. Toenails may grow at a slightly slower rate. Healthy nails are smooth, without ridges or grooves. They're uniform in color and consistency and free of spots or discoloration.

Common nail conditions: Reading the signs

Some nail conditions are harmless. These include vertical ridges, which may become more pronounced as you age, and white lines or spots. Spots usually result from injury to the nail plate or nail bed. In time the white spots will grow out.

Other nail conditions can indicate disease. For example, yellow discoloration in your nails may result from a respiratory condition, such as chronic bronchitis, or from swelling of your hands (lymphedema) or from yeast or bacterial infection beneath the nail. If your nail pulls away from the nail bed, it could indicate psoriasis or intolerance to certain medications. Indentations that run across your nails, called Beau's lines, appear when growth at the area under your cuticle is interrupted. This might occur because of an injury or severe illness.

If you have a nail problem that persists or is associated with other signs and symptoms, make an appointment with your doctor to get it checked out. The doctor's visit typically includes an examination of your nails along with other observations and tests to make a diagnosis.

Vertical nail ridges, which run from the cuticle to the tip of the nail, are fairly common. These ridges typically become more prominent with age. Vertical ridging doesn't indicate serious illness.

Nails: How to keep your fingernails healthy and strong

Nails: How to keep your fingernails healthy and strong

Date updated: November 30, 2007
Content provided by MayoClinic.com

Your nails may be small but they play an important role, serving to help protect your fingers and improve dexterity. They may also reveal clues to your general health.

Take a close look at your nails. Are they strong and healthy looking? Or do you see ridges, dents or areas of unusual color or shape? Many less than desirable nail conditions can be avoided through proper care, but some actually indicate an illness that requires attention.

Moth Health

Mouth

Cranberries Give Everyone Something To Smile About

We know what you’re thinking, cranberries could help my teeth? Sounds crazy, but it’s true. Your mouth is one place where the anti-stick power of cranberry may one day come in handy by helping to reduce the amount of bacteria in the mouth. Laboratory studies have suggested that cranberries may keep certain oral bacteria from attaching to teeth and gum surfaces(1-6). Less bacteria could potentially keep gums healthy and slow the development of plaque and cavities. We’re not suggesting changing your mouthwash, but incorporating cranberry into oral care products may one day be a natural way to promote dental health. Also, keep in mind that cranberries are no substitute for regular dental care and check-ups. Always be sure to visit your dentist twice a year and brush and floss regularly.

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1. Weiss EI, Kozlovsky A, Steinberg D, Lev-Dor R, Bar R, Greenstein N, Feldman M, Sharon N, Ofek I. A high molecular mass cranberry constituent reduces mutans streptococci level in saliva and inhibits in vitro adhesion to hydroxyapatite. FEMS Microbiol Lett. 2006;11406:1-4..

2. Wu CD, Zhu M, Turner A, Paul GF, Farnsworth NR. Cranberry extracts inhibit growth/viability of oral pathogens and biofilms Presented at IADR 2004; 0746.

3. Chen L, Heber D, Hardy M, Seeram N, Henig S, Leahy M, Wolinsky L, Qi F, Shi W. Inhibitory effects of Cranberry on Streptococcus mutans biofilm formation. Presented at IADR 2004; 2918.

4. Yamanaka A, Kimizuka R, Kato T, Okuda K. Inhibitory effects of cranberry juice on attachment of oral streptococci and biofilm formation. Journal of Oral Microbiol Immunology 2004; 19(3):150-154.

5. Steinberg D, Feldman M, Ofek I, Weiss EI. Effect of a high-molecular-weight component of cranberry on constituents of dental biofilm. Journal of Antimicrobial Chemotherapy 2004; 1093-1096.

6. Labrecque J, Bodet C, Chandad F, Grenier D. Effects of a high-molecular-weight cranberry fraction on growth, biofilm formation and adherence of Porphyromonas gingivalis. J Antimicrob Chemother. 2006 Aug;58(2):439-43. Epub 2006 May 30.

Grapefruit Health

Grapefruit Health

Whether you enjoy it fresh from its golden skin or straight from a glass, there's nothing quite like the invigorating taste and healthy goodness of grapefruit.

Just half a grapefruit provides a full day's supply of vitamin C and is a good source of fiber and vitamin A. Wholesome, fiber-rich, water-filled foods like fresh grapefruit have an additional benefit-they fill you up for a longer time with fewer calories than many snacks. Fresh grapefruit also contains pectin, a soluble dietary fiber contained in the juice sac walls and white membranes, so make sure you eat these parts as well.

If you enjoy the goodness of grapefruit from a glass, you'll be glad to know that Ocean Spray® 100% Grapefruit Juices have no added sugar, are naturally fat-free and cholesterol-free for a healthy heart and just one 8 oz. glass gives you 100% of the antioxidant Vitamin C and meets half your daily fruit needs.* So go ahead and raise a glass to good health.

For the latest info on grapefruit health and nutrition, visit the Florida Department of citrus at www.floridajuice.com. The FDOC is an independent non-profit organization and is solely responsible for the content of their website.

Urinary Tract Health

Urinary Tract

Folklore, Wive’s Tales & Other Truths

Turns out the old home remedy is true. Cranberries can help keep your urinary tract healthy. Naturally, too. Urinary tract health isn’t something most women spend a lot of time thinking about. That is, until they experience the pain, discomfort and inconvenience first hand when the urinary tract is upset. It’s not fun. Did you know half of all women will have at least one urinary tract infection (UTI) in her lifetime? In fact, an estimated 50 million cases are treated every year--with an estimated $1 billion dollars in healthcare costs. It’s also one of the leading causes of missed work for women. UTI’s are just plain bad news. But thanks to the unique PACs in cranberries, you can minimize your chances of urinary tract problems.

Here’s why the folklore is true: A urinary tract infection is caused when E. coli bacteria attach themselves to the walls of the bladder and multiply, causing redness, swelling and pain. Research suggests that the PACs in cranberries make it difficult for certain bacteria, even some nasty antibiotic resistant bacteria, from adhering to the bladder wall. The bacteria are harmlessly flushed out of the body(1,2,3).

Research shows drinking Cranberry Juice Cocktail daily can promote urinary tract health(4-11). The benefits of Cranberry Juice Cocktail start within two hours and can last up to ten hours(12). That means one serving (8 oz.) of Cranberry Juice Cockail in the morning and one at night may better help keep certain harmful bacteria at bay all day. Bye, bye bacteria. Hello healthy urinary tract.

But remember, while Cranberry Juice Cocktail can be an effective part of a wellness routine it should not be used as a treatment for infection. If you suspect you have an infection, consult a healthcare professional.

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1.Ofek I, Goldhar J, Zafriri D, Lis H, Adar R, Sharon N. Anti-Escherichia coli adhesion activity of cranberry and blueberry juices. New England Journal of Medicine 1991; 324:1599.

2.Howell AB, Vorsa N, Marderosian AD, Foo LY. Inhibition of the adherence of p-fimbriated Escherichia coli to uroepithelial-cell surfaces by proanthocyanidin extracts from cranberries. New England Journal of Medicine 1998; 339:1085.

3. . Howell AB, Leahy M, Kurowska E, Guthrie N. In vivo evidence that cranberry proanthocyanidins inhibit adherence of p-fimbriated E. coli bacteria to uroepithelial cells. Federation of American Societies for Experimental Biology Journal 2001; 15:A284.

4.Sobota AE. Inhibition of bacterial adherence by cranberry juice: potential use for the treatment of urinary tract infections. Journal of Urology 1984; 131:1013-1016.

5.Avorn J, Monane M, Gurwitz JH, Glynn RJ, Choodnovskiy I, Lipsitz LA. Reduction of bacteriuria and pyuria after ingestion of cranberry juice. Journal of the American Medical Association 1994; 271:751-754.

6. Walker EB, Barney DP, Mickerlsen JN, Walton RJ, Mickelsen RAJr. Cranberry concentrate: UTI prophylaxis. Journal of Family Practice 1997; 45:167-168.

7. Kontiokari T, Sundqvist K, Nuutinen M, Pokka T, Koskela M, Uhari M. Randomised trial of cranberry-lingonberry juice and Lactobacillus GG drink for the prevention of urinary tract infections in women. British Medical Journal 2001; 322:1571-1575.

8. Stothers L. A randomized trial to evaluate effectiveness and cost effectiveness of naturopathic cranberry products as prophylaxis against urinary tract infection in women. Canadian Journal of Urology 2002; 9:1558-1562.

9. Howell AB, Foxman B. Cranberry juice and adhesion of antibiotic-resistant uropathogens. Journal of the American Medical Association 2002; 287:3082-3083.

10. Kontiokari T, Laitinen J, Jarvi L, Pokka T, Sundqvist K, Uhari M. Dietary factors protecting women from urinary tract infection. American Journal of Clinical Nutrition 2003; 77:600-604.

11. Jepson RG, Mihaljevic L, Craig J. Cranberries for preventing urinary tract infections. Cochrane Library 2004; 1:1-19.

12. Howell AB, Reed JD, McEniry B, Krueger CG, Cunningham DG. A-type cranberry proanthocyanidins and uropathogenic bacterial anti-adhesion activity, Phytochemistry 2005; 66: 2281-91.

Additional Research References

Greenberg JA, Newmann SJ, Howell AB. Consumuption of sweetened dried cranberries versus unsweetened raisins for inhibition of uropathogenic Escherichia coli adhesion in human urine: a pilot study. Journal of Alternative and Complementary Medicine 2005; 11: 875-878.

Foxman B, Geiger AM, Palin K, Gillespie B, Koopman JS. First-time urinary tract infection and sexual behavior. Epidemiology 1995; 6:162-168.

Dignam RR, Ahmed M, Kelly KG, Kenman SJ, Zayon M, Kleban M. The effect of cranberry juice on urinary tract infection rates in a long-term care facility. Annals of Long-Term Care 1998;6:163-167.

Henig YS, Leahy MM. Cranberry juice and urinary tract health: Science supports folklore. Nutrition 2000; 16:684-687.

Fagelman FC. Cranberry juice and urinary tract infections: what is the evidence? Urology 2001; 57:407-413.

Leahy M, Roderick R, Brilliant K. The cranberry – promising health benefits, old and new. Nutrition Today 2001; 36:254-265.

Manges AR, Johnson JR, Foxman B, O’Bryan TT, Fullerton KE, Riley LW. Widespread distribution of urinary tract infections caused by a multidrug-resistant Escherichia coli clonal group. New England Journal of Medicine 2001; 345:1007-1013.

Stamm WE. An epidemic of urinary tract infections. New England Journal of Medicine 2001; 345:1055-1057

Santillo VM, Lowe FC. Cranberry juice for the prevention and treatment of urinary tract infections. Drugs Today 2007; 43(1):47-54.

Bone Health

Bones

Cranberry Juice Cocktail with Calcium: Drink it until the cows come home

What would your bones be without calcium? Well, not much, considering calcium is responsible for about 70 percent of bone by weight and gives your bones their strength and rigidity. It also helps your nerves, muscles and heart function properly. It even helps your blood clot. Your body needs calcium. Especially your bones. It’s that simple. Most people think milk, when they think of calcium. But did you know one serving of Ocean Spray Cranberry Juice Cocktail with Calcium contains 10% of your recommended Daily Value of calcium? It’s true. So keep your bones happy. And give your tastes buds a break from milk. Drink Cranberry Juice with Calcium and get all the benefits of cranberries with the extra added bonus of calcium.

Heart Health

Heart

Cranberry: A berry after your own heart.

Did you know 60 million Americans suffer from some sort of heart disease? That’s about 1 in 4 adults. And there’s more troubling news: cardiovascular diseases are the number one killer of both men and women in the U.S. Which is why it’s so important for each of us to protect our hearts as best we can. The good news: preliminary research suggests that cranberries can help.

The antioxidants found in cranberries may help the body defend itself against free radical damage. In fact, laboratory studies show that cranberries can inhibit oxidation of low-density cholesterol, which is thought to be one way cholesterol becomes sticky, allowing it to attach to the blood vessel wall.(1-3) One small, preliminary study also found the same beneficial effect in humans after consumption of cranberry juice.(4) Organizations such as the Centers for Disease Control also recognize that diets high in fruits and vegetables, which are rich in fiber and natural antioxidants, are helpful in reducing the risk to chronic diseases, including heart disease.(5,6)

Isn’t it amazing that such a little berry can have such big health benefits? And there’s more. Emerging research suggests that cranberries may promote heart health in many ways.(7) One preliminary lab study suggests that a serving of cranberry juice cocktail may be as good for the heart as a glass of red wine.(3) And without the alcohol, so the whole family can enjoy the benefits. In test tube studies, scientists investigated cranberry juice cocktail, and 2 red wines, and found that serving for serving, cranberry juice cocktail was similarly effective to the red wines in modifying that activity of an enzyme that supports heart health. Studies also suggest that cranberry may promote heart health in other ways.(8) And, a clinical study reported that cranberry juice cocktail was beneficial to markers of heart health.(9) But remember, while cranberries can be a part of your overall heart health, they are no substitute for regular check-ups with your doctor.

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1. Wilson T, Porcari JP, Harbin D. Cranberry Extract Inhibits Low Density Lipoprotein Oxidation. Life Sciences 1998; 62(24):381-386.

2. Porter ML, Krueger CG, Wiebe DA, Cunningham DG, Reed JD. Cranberry proanthocyanidins associate with low-density lipoprotein and inhibit in vitro Cu2+-induced oxidation. Journal of the Science of Food and Agriculture 2001; 81:1306-1313.

3. Chu Y-F, Liu RH. Cranberries inhibit LDL oxidation and induce LDL receptor expression in hepatocytes. Life Sciences 2005; 77(15):1892-1901.

4. Ruel G, Pomerleau S, Couture P, Lamarche B, Couillard C. Changes in plasma antioxidant capacity and oxidized low-density lipoprotein levels in men after short-term cranberry juice consumption. Metabolism Clinical and Experimental 2005; 54:856-861.

5. http://www.fruitsandveggiesmorematters.org/.

6http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone
/fruits_vegetables/index.htm

7. Reed JD. Cranberry Flavonoids, Atherosclerosis and Cardiovascular Health. Critical Reviews in Food Science and Nutrition 2002; 42:301-316.

8. Corder R. Anti-atherosclerotic potential of cranberry juice and red wine: comparable inhibition of endothelin-1 synthesis by cultered endothelial cells. American Chemical Society National Meeting 2004.

9. Maher MA, Mataczynski H, Stefaniak HM, Wilson T. Cranberry Juice Induces Nitric Oxide-Dependent Vasodilation In Vitro and Its Infusion Transiently Reduces Blood Pressure in Anesthetized Rats. Journal of Medicinal Food 2000; 3:141-147.

10. Ruel G, Pomerleau S, Couture P, Lemieux S, Lamarche B, Couillard C. Favourable impact of low-calorie cranberry juice consumption on plasma HDL-cholesterol concentrations in men. British Journal of Nutrition 2006; 96:357-364.

Stomach Health

Stomach

Keep Your Stomach From Grumbling

Full, empty, aching or laughing until it hurts, the best way to keep a stomach happy is to keep it healthy. A lot of people think stomach ulcers are only caused by spicy foods or stress, but in fact, the bacteria Helicobacter pylori (H. pylori) has been implicated as a cause of many stomach ulcers. And guess what? Cranberry may help. It’s the Wonderberry at work again.

Here’s how: Emerging research suggests that cranberry’s “anti-stick” properties can also keep H. pylori from sticking to stomach cells.(1-3) Cranberry juice may help keep your stomach healthy so these bacteria can’t stick to your stomach wall.(4) The bacteria just can’t get a good grip.

So make cranberries a part of your daily diet and have regular check-ups with your doctor.

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1. Burger O, Itzhak O, Tabak M, Weiss EI, Sharon N, Neeman I. A high molecular mass constituent of cranberry juice inhibits Helicobacter pylori adhesion to human gastric musus. Federation of European Microbiological Societies 2000; 29:295-301.

2. Xiao SD and Shi T. Is cranberry juice effective in the treatment and prevention of Helicobacter pylori Infection of mice? Chinese Journal of Digestive Diseases 2003; 4:136-139.

3. Shmuely H, Burger O, Neeman I, Yahav J, Samra Z, Niv Y, Sharon N, Weiss E, Athamna A, Tabak M, Ofek I. Susceptibility of Helicobacter pylori isolates to the antiadhesion activity of a high-molecular-weight constituent of cranberry. Diagnostic Microbiology and Infectious Disease 2004; 50:231-235.

4. Zhang L, Ma J, Pan K, Go V, Chen J, You W. Efficacy of Cranberry Juice on Helicobacter pylori Infection: a Double-Blind, Randomized Placebo-Controlled Trial. Helicobacter 2005; 10:139-145.