Biking-Severe Arthritis-Vitamins-Supplements

By the time my mother and grandmother were 50 neither of them could walk across the walk the room without debilitating pain from osteoarthritis. Mom had it the worst and needed a walker shortly after that and was on high levels of addictive pain killers until her death. Genetically I seem to be taking after them but have decided to find alternative treatments that don't involve opiate or similar drugs which I'm allergic to physically and against philosophically.

It's no joke that I can't walk fifty feet without severe pain but I can bike for miles without exacerbating the pain. Even though the arthritis is in my spine, hips and now starting in my knees, since biking isn't weight bearing, the weightless but constant movement of biking has helped considerably in taking the terrible edge off the pain. In other words, I'm much better off physically and mentally since taking up commuting every day to work.

However, the winters are hard on arthritis sufferers and I'm upping the supplements that I've found helpful. I don't suggest that anyone take what I'm taking but I'm interested in what others have found helpful with arthritis pain.

Both prescription and OTC NSAIDs are currently under fire for recent studies linking them to everything from sudden fatal GI bleeds, to strokes, and heart attacks - especially in "senior" citizens. Consequently I stay away from all of them although when things get too unbearable to breathe, I will take a short course of Celebrex to take the edge off the pain.

Meanwhile, the vitamins and supplements I've found helpful are:

Boswellin
Celadrin
S-adenosyl-L-methionine (SAMe)
Salmon Oil
Vitamin E
Vitamin C
Geriatric Multi-Vitamin

I can bike for 10-15 miles a day without major adverse effects the following days but that is the hairy edge. If I go over the 15 mile limit, I'm toast for a few days moaning and groaning and creaking around looking 93 instead of 63.

How about the rest of you "seniors:" Have you found anything else that is helpful to extending your biking abilities?

Have you tried glucosamine and condroitin?

Glucosamine/chondrointin have been found not to be effective

I can't walk far either but I'm hoping to get a half-century this summer. I don't take any drugs except for the occasional ibuprofen. On days I feel really creaky i slather on some BenGay type of ointment and sit in a hot bath for about ten minutes.

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Originally Posted by beccaB

Have you tried glucosamine and condroitin?

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Neither or in combination had any effect for me. That was one of the first things I tried.

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Originally Posted by Zen

I can't walk far either but I'm hoping to get a half-century this summer.

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I'm surprised there isn't more active publicity for seniors biking since I've heard the same thing from several biking seniors. It has to be one of the best kept secrets of biking that seniors can be competitive bikers when they can't run ten yards.

I'm going to do a little of my own campaigning about it this spring by advertising at local LBS and groups for "Elderberry Biking" for fun, camaraderie, and welcome pain management. There isn't much available for beginner and "just for fun" bikers in this area, particularly for beginning seniors.

Are you getting enough protein in your daily diet? Check it out, it might help.

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Originally Posted by BleeckerSt_Girl

Are you getting enough protein in your daily diet? Check it out, it might help.

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I'm a certifiable carnivore whose teeth itches if I don't get enough flesh in my diet. Gawd that sounds awful, but true. Chicken, salmon, and now and then rationed beef are big on my hit parade of foods and running neck and neck with fresh vegetables and fruit. If anything, my diet alone probably kept me from being as debilitated as my mother and grandmother who grew up on Pennsylvania Dutch sweet fatty starchy food.

I don't know what a "senior" is but it ain't me.
I wrote to this group about their use of the term.

They pretty much said "meh".
If I make it to 70 then I might accept it.

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Originally Posted by Zen

They pretty much said "meh".

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What does "meh" mean?

Meh-
http://www.chicagotribune.com/news/n...,5517946.story

Despite your pain, I'm impressed by your ongoing enthusiasm with cycling. If it weren't for cycling, you probably feel may not feel as positive as you are now, however imperfect that feeling is.

Keep movin' that's all I do.

My arth philosophy somewhere below. I don't eat or take anything special. There are foods that have anecdotal evidence that they help. But just keep moving.

http://forums.teamestrogen.com/showthread.php?t=17179

My mom swears by Sam-e (she said it took a couple months of consistent use to notice anything, and then the difference was remarkable). She said that her rheumotologist advised against glucosamine/chondroitin (sp?) as ineffective. She's also been advised to keep her omega-3:omega-6 ratio as close to 1:2 or even better 1:1 as much as possible (the typical american diet is closer to 1:20 or more!). She wants to stay away from rx meds as long as possible. Warm water pool therapy seems to be helping her as well.

I believe my mother gets her supplements through VitaCost and said that the prices are even much better than Costco. Before retiring, with a written note from her dr. including her diagnosis of rheumatoid arthritis, she was able to get FSA reimbursement for her supplements.

I was diagnosed with osteoarthritis in my knees a couple of weeks ago. I started taking a prescription NSAID (meloxicam) then, and it has worked wonders for me. But, I've been having the pain for at least 4 years, and I just got around to going to the doctor--that explains how bad the pain wasn't, I guess. (Really I just knew he'd say I have arthritis and to take NSAIDs, which is exactly what happened. I'm happy to know for sure, and not worry about other things.)

Anyway, the knee pain is what started me riding a bike again after a 20+ year hiatus--that, and I got a bike kinda by accident. The more I rode, the better my knees felt. I do take really good care of my knees by not doing things I know will hurt them, but I also run a mile +/- once or twice a week and do 100 jumping jacks once a week. I never ever thought I'd be able to run, and the doctor doesn't really recommend it. However, I think those kinds of activities, while I'm still young enough to be able to work up to it, have helped my knees feel better. The tendons and muscles are stronger and there's no imbalance anymore from mostly sitting in the recliner! In fact, my touring bike, which is set up differently than my road bike, kinda forces me to mash more than I used to, and that actually makes my knees feel GOOD!

So, if you're not a "senior" and you're just beginning to get symptoms, I'd say work up to a sustainable level of exercise, and you'll keep more fitness as you age. (duh.)

Karen

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Originally Posted by michelem

My mom swears by Sam-e (she said it took a couple months of consistent use to notice anything, and then the difference was remarkable). She said that her rheumotologist advised against glucosamine/chondroitin (sp?) as ineffective. She's also been advised to keep her omega-3:omega-6 ratio as close to 1:2 or even better 1:1 as much as possible (the typical american diet is closer to 1:20 or more!). She wants to stay away from rx meds as long as possible. Warm water pool therapy seems to be helping her as well.

I believe my mother gets her supplements through VitaCost and said that the prices are even much better than Costco. Before retiring, with a written note from her dr. including her diagnosis of rheumatoid arthritis, she was able to get FSA reimbursement for her supplements.

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Thanks for the VERY helpful tips! I'm so glad to know she uses VitaCost. Their prices ARE much better but I was worried about the quality of the products. I'll give them a try.

Also, I will work on the omega-3/omega-6 ratios. Thanks for that tip. Please give my best regards to your Mom!

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Originally Posted by Tuckervill

So, if you're not a "senior" and you're just beginning to get symptoms, I'd say work up to a sustainable level of exercise, and you'll keep more fitness as you age. (duh.)Karen

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Very true, very true! They key is "sustainable" as you say. I must say I was paranoid about my bike seat position at first. I didn't want to aggravate things by having it too low but I had to have it low in order to be able to get on and off the bike. Fortunately it didn't seem to matter as far as my knees were concerned. But then I'm lucky that my arthritis seems to be everywhere BUT my knees.

Starting early is also the key so you should be biking at 100!

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Originally Posted by pardes

Neither or in combination had any effect for me. That was one of the first things I tried.

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I have heard some stories of Glucosamine and Chondroitin not working. My problem isn't arthritis, but a torn Rotator Cuff and tendonitis with impingement.
I swear it works for me even though research shows it's not effective on those things.
I also try to eat certain fruits that have anti-inflammatory effects, such as pineapples and pitted fruits.
I also take fish oil and "try" to stay away from too much sugar, because sugar has an inflammatory effect.

I have no suggestions. But I wanted to mention that I read somewhere that Georgena Terry (in her 70s) walks with crutches but can ride you into the ground.

Oh, I almost forgot (actually, I did until I was reminded by salsabike's post in the "SADD [sic] that time of year" thread). Make sure to get your vitamin d levels tested. Both mine and my mother's were abnormally low. Here's the article salsabike posted:

http://www.hopkins-arthritis.org/art...arthritis.html

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Originally Posted by michelem

Oh, I almost forgot (actually, I did until I was reminded by salsabike's post in the "SADD [sic] that time of year" thread). Make sure to get your vitamin d levels tested. Both mine and my mother's were abnormally low. Here's the article salsabike posted:

http://www.hopkins-arthritis.org/art...arthritis.html

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Thanks! I managed to catch that thread when it was posted and my ears perked up.

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Originally Posted by beccaB

I also try to eat certain fruits that have anti-inflammatory effects, such as pineapples and pitted fruits.
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When I had cellulitis, yogurt was recommended as an anti-inflammatory.

Pardes, I found staying away from processed foods, and things that are white in color helped me more than anything. Sugar, flour, white potatoes, pasta, milk products, etc causes my arthritis to flare up big time. Also, shade plants such as tomatoes and eggplant don't do me any favors.

If you can stay limber and cycle frequently, that will help more than any supplement in my opinion.

By the way, I ran across my cane the other day. Hoping I won't be using that anytime soon. ;)

What I've read about glucosamine and chondroitin is basically three things.
-Glucosamine HCl is useless, glucosamine sulfate may be useful.
-Glucosamine sulfate demonstrably rebuilds cartilage and slows deterioration of cartilage.
-Glucosamine does not necessarily relieve pain.

That's in line with the fact that no one actually knows what pain is. Radiological evidence of osteoarthritis does not correlate well with pain. I'll continue to take glucosamine to protect my joints, whether or not it's useful for pain relief. I do get some pain relief from it, but I'll grant that it may be placebo effect. My guess is that it probably prevents much more pain than it relieves... but of course that's impossible to measure.

I've had better results with shark cartilage than with bovine glucosamine/chondroitin, but I hesitate to take it since sharks are so overfished. You never know if it's really by-product cartilage, and even if it is, whether the meat was legally and sustainably fished.

My dog had excellent results with Adequan injections (glucosamine/chondroitin). Oral forms really didn't help her much, and I'm pretty sure there was no placebo effect involved with her shots.

SAM-e sent my blood pressure sky-high.

I'm generally skeptical of mainstream medicine doing research on supplements, not because I assume any direct bias, but because the studies are often designed around forms of the supplement that are already known to be the least effective.

Green tea and foods high in omega-3s like nuts and leafy greens are known to be anti-inflammatory. Sugar and caffeine are thought to promote inflammation. Yes I know green tea has some caffeine.

It doesn't cost anything to do a challenge diet for food sensitivities and allergies, and it can be very revealing. When your immune system is stressed by food allergies, systemic inflammation can't help with joint pain.

Supplements only go so far - most of this should happen through (1) good body mechanics, (2) regular activity through a full range of motion, (3) healthy diet, (4) if necessary, other therapies such as acupuncture, massage, heat/cold therapy, occasional homeopathic treatments.

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Originally Posted by sundial

If you can stay limber and cycle frequently, that will

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You are right about that. Doing a minimum of 30 minutes a day commuting has made a tremendous difference already.

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Originally Posted by OakLeaf

SAM-e sent my blood pressure sky-high.

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I tried it but found it led to severe lower GI tract distress....not a pretty thing on a bike!

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Originally Posted by OakLeaf

I'm generally skeptical of mainstream medicine doing research on supplements, not because I assume any direct bias, but because the studies are often designed around forms of the supplement that are already known to be the least effective.

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Yes, indeed, if you look long enough you can find a study to support any position you wish to take. However, there is good stuff out there and I try things and see what helps.

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Originally Posted by sundial

I ran across my cane the other day. Hoping I won't be using that anytime soon. ;)

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Mine's in the Jeep :rolleyes:
just in case...

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Originally Posted by sundial

Pardes, I found staying away from processed foods, and things that are white in color helped me more than anything. Sugar, flour, white potatoes, pasta, milk products, etc causes my arthritis to flare up big time. Also, shade plants such as tomatoes and eggplant don't do me any favors.

If you can stay limber and cycle frequently, that will help more than any supplement in my opinion.

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+1,000,000 :D best tip yet!

Keep moving, ditch the junk. :D Paint with your food, lots of colorful fruits and veggies.

The processed food is more of a weight issue to me. There are foods with anecdotal evidence of help for arth and I eat those but no need to discuss that. You have to move the joint.

But if you do eat processed foods stop. Not that any of us are overweight or that it's any issue ;) :rolleyes: :cool:

When it comes to arth it's pure simple engineering. Every pound you drop is like hundreds of pounds less pressure on the knee. Every ounce of muscle you gain is like a replacement for the joints.

I was told alternatively or in addition to weight loss to strengthen the large surrounding muscles on the knee. Climb stairs, climb a hill, strengthen the hamstrings and quads, ciimb, climb, climb.

My knee joints are heading to bone on bone with no surgical option out. I was told take weight off them and/or strengthen the surrounding muscles so they do the work of my decrepit joints.

It was explained to me thus by my orthopedic surgeon:
"you have a sedentary body but an active lifestyle. You have two choices. Either change your lifestyle to fit your knee that is go sedentary, or change your knee to fit your lifestyle. If you want to go sedentary fine. Then we don't have to talk. Go home, the knees will continue to hurt and hurt more, soon you'll have all the effects of a sedentary lifestyle but you really don't need the joint to sit at a desk and drive to and from home so why bother? If you want to change the knee here's a Rx for PT, but really just go ... ride .... your .... bike"

I picked the latter :p and that was 3 AIDS rides ago. 4 if you count leading training rides :D

Pills may help. All they can hurt is your wallet.

But movement especially cycling is the best pill of all. :) My knees anyway "like circles". My knees don't like impact, they really don't like lateral movement, but they like doing circles. And cycling has circles!

interesting article from a couple of days ago on the lack of correlation between pain and findings on imaging -

my favorite pull quote:

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The question, though, was whether it helped the patients and their doctors to know what the M.R.I.’s had found. And the answer, Dr. Modic reported, is that it did not. The patients who knew recovered no faster than those who did not know. However, Dr. Modic said, there was one effect of being told — patients felt worse about themselves when they knew they had a bulging disk.

“If I tell you that you have a degenerated disk, basically I’m telling you you’re ugly,” Dr. Modic said.

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On the back of mine it says "don't tell me what I can't do" :cool:

So now that you have a diagnosis, or even if you intuit it such as having an elderly relative who struggled with and suffered from _______ and you feel you will have the same it's so important to find a way to keep moving.

If it's worse in the morning, work out in the afternoon
If it's better when you stretch, stretch in the morning
If it's worse when you are cold buy more wool! :p
If the bike hurts fit it and or make adjustments (you can't suffer through poor fit with arth)
If you're knees hurt get those fabulous Sheila Moon knee warmers or knit some ...

Keep moving. :)

Some may snicker at the middle aged gal with a steel bike, tights or knickers and arm warmers in even the hottest weather and wonder why is she drinking green tea etc. I don't care. At the end of the day and at the end of the ride I'm 52 severely arthritic and climbing. Slowly, badly but climbing.

So take that arth ;-) I'll twack you with my cane ;)

Keep moving, keep moving, you can beat this. :cool:

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Originally Posted by Zen

Mine's in the Jeep :rolleyes:
just in case...

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Might come in handy with unruly Christmas shoppers.