What to do about joint stiffness & pain, plus pumpkin bread probiotic recipe!

We often hear seniors telling us that their knee or hip joint feels stiff and sometimes even painful when walking up and down the stairs. These are common symptoms of a condition called ‘osteoarthritis’.  

Osteoarthritis occurs when the cartilage in your joints gradually deteriorates. Cartilage is a firm, slippery tissue that allows the joint to move smoothly.

In osteoarthritis, the slick surface of the cartilage becomes rough. Eventually, if the cartilage wears down completely, the ends of the bones rub together and that can cause pain and swelling of the joint.

Although osteoarthritis can damage any joint in your body, it most commonly affects joints in your hands, knees, hips and spine.

Osteoarthritis often gradually worsens. There are medications to help improve pain and joint function, but there is currently no cure.

Your doctor may also suggest staying active and maintaining a healthy weight to help slow down the progression of osteoarthritis.

"Should I continuously take medication for joint pain?" 

If you have pain from osteoarthritis that is present most of the time, your doctor may recommend that you take medication, like Tylenol (acetaminophen), regularly. This medication is generally safe and effective for pain relief in both short- and long-term treatment.

Some patients don’t like to take pain medications regularly; they prefer to take it only when nothing else works. If you do wait until the pain becomes unbearable and then you take the pain medication, be aware that it may take some time for the medication to start working. For some patients, it might be preferable to take the medication regularly instead of waiting for the pain to worsen.

Some patients may take anti-inflammatory drugs. There are many different kinds of anti-inflammatory drugs, including both prescription and non-prescription ones. It is best to ask your doctor about the proper use of anti-inflammatory medications for osteoarthritis, as some have higher risks of causing stomach problems and some may have higher risks of causing kidney or cardiovascular problems.

"Are there other treatments beside taking oral medications?"

•  Use heat and cold to manage pain. Both heat and cold can relieve pain in your joint. Heat also relieves stiffness, and cold can relieve muscle spasms and pain.
• Apply over-the-counter pain creams. Creams and gels available at drugstores may provide temporary relief from osteoarthritis pain. Some creams numb the pain by creating a hot or cool sensation. Other creams contain medications that are absorbed into your skin. Pain creams work best on joints that are close to the surface of your skin, such as your knees and fingers.
• Glucosamine and chondroitin  Some studies have found benefits for people with osteoarthritis, while other studies indicate that these supplements do not work. If you feel that the supplement is helping, it is generally safe to continue to use it.  Don't use glucosamine if you're allergic to shellfish or if you are taking blood thinners such as warfarin.
• Physical therapy. A physical therapist can work with you to create an individualized exercise program that will strengthen the muscles around your joint, increase your range of motion and reduce pain.
• Braces or shoe inserts. Your doctor may recommend shoe inserts or other devices that can help reduce pain when you stand or walk. These devices can immobilize or support your joint to help take pressure off it.

Surgical and other procedures:

• Injections - Injections of corticosteroid or hyaluronic acid may relieve pain in your joint.
• Surgery -  such as osteotomy to realign bones or joint replacement may also relieve pain in your joint.

If you have further questions about your osteoarthritis pain treatment, come and talk to one of our pharmacists.

TIPS FROM REGISTERED DIETITIAN – ROWENA LEUNG

As the temperature becomes cooler, it’s very important to remember to take your probiotics! Probiotics are the good bacteria in our gut that help boost our immune system and improve our digestive system. Generally, a healthy individual requires anywhere between 15-50 billion strains of probiotic bacteria/day to maintain a healthy gut. Some individuals require higher doses of probiotics due to disease conditions; however, advice from a health care professional is advised if one is considering doses higher than 50 billion strains of probiotics/day. Where can probiotics be found?

Food sources include:

1.  Yogurt

Yogurt is a source of probiotics; however, it is generally not a high source of probiotics. Yogurt generally has just under 1 billion strains of probiotic bacteria. Not all yogurt is created the same. Try to buy the plain flavour yogurt as it has no added sugar. If you choose to buy a flavoured yogurt, remember that a woman is allowed up to 6 added teaspoons of sugar/day and a man is allowed up to 9 added teaspoons of sugar/day. (Tip: 1 teaspoon of sugar= 4 grams of carbohydrate)

2. Kefir

Kefir is a fermented milk product . Some individuals choose to drink this as a milk alternative. It is a great source of calcium and a great source of probiotics. Every tablespoon of Kefir has ~5 billion strains of probiotic bacteria.  You can buy Kefir in a drinkable version or in a version where you add a certain amount to the food you are eating (e.g. add on top of oatmeal, your current yogurt choice, rice, quinoa, etc).

                                       

3.  Miso

Having a little miso soup from time to time is not a bad idea If blood pressure is not an issue.

4. Kimchi

Similarly to miso, having a side dish of kimchi is not a bad idea if blood pressure is not an issue.

5. Natto beans

Although the taste is generally acquired, natto beans are packed with nutrition and is a very good option to get your probiotic bacteria.

6. Kombucha tea
For those that like to drink juice, a better alternative may be kombucha tea. This type of drink is packed with probiotic bacteria but depending on the brand, the amount of added sugar may be frowned upon.

For some individuals, these food choices are not suitable; therefore, you can speak to Maggie and her team of pharmacists about the different options of probiotic supplements.

Here’s a recipe that incorporates a source of probiotic into a healthy and delicious snack.

Almond Butter and Pumpkin Bread

Yield: 1 5x9 loaf

Ingredients:

1.25 c                                    whole wheat flour (sprouted)

¼ c                                        flaxseed (ground)

1 ¼ tsp                                  baking soda

1 tsp                                      salt

1 tsp                                      cinnamon, ground

½ tsp                                     nutmeg, ground

1 large                                   egg

½ c                                        honey**

2 Tbsp                                   All Natural Almond Butter

1 c                                         Pumpkin puree

½ c                                        0% M.F. Plain Greek Yogurt

Instructions:

1. Preheat oven @ 350 degrees F.
2. Grease loaf pan and line with parchment paper.
3. In a large bowl, stir together flour, wheat bran, baking soda, salt, cinnamon and nutmeg
4. In a medium bowl, beat the egg and honey with a fork. Add the almond butter, pumpkin and yogurt until well blended. Add to the dry ingredients and mix until just incorporated.
5. Bake for 50-60 minutes or until the tops are cracked. A toothpick should come out clean when inserted into the middle.

**Please note that the amount of honey has already reduce by half when compared to the original recipe**

HAVE A SAFE AND HAPPY HALLOWEEN! 

Flu vaccines are now available at CUSTOM CARE PHARMACY! 

Come in today to get your flu shot! 905-305-0111