Tips For Avoiding/Managing Rheumatoid Arthritis

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Avoiding/Managing Rheumatoid Arthritis

Arthritis is the umbrella term for a cluster of joint diseases involving inflammation of the joints, hence “arthr-” (joint) “-itis” (suffix used to denote inflammation). These are mostly, but not all, autoimmune diseases, in which the body’s immune system mistakenly attacks our own joints.

Inflammatory vs Non-Inflammatory Arthritis

Arthritis is broadly divided into inflammatory arthritis and non-inflammatory arthritis.

You may be wondering: how does one get non-inflammatory inflammation of the joints?

The answer is, in “non-inflammatory” arthritis, such as osteoarthritis, the damage comes first (by general wear-and-tear) and inflammation generally follows as part of the symptoms, rather than the cause. So the name can be a little confusing. In the case of osteo- and other “non-inflammatory” forms of arthritis, you definitely still want to keep your inflammation at bay as best you can, but it’s not as absolutely critical a deal as it is for “inflammatory” forms of arthritis.

We’ll tackle the beast that is osteoarthritis another day, however.

Today we’re going to focus on…

Rheumatoid Arthritis

This is the most common of the autoimmune forms of arthritis. Some quick facts:

  • It affects a little under 1% of the global population, but the older we get, the more likely it becomes
  • Early onset of rheumatoid arthritis is most likely to show up around the age of 50 (but it can show up at any age)
  • However, incidence (not onset) of rheumatoid arthritis peaks in the 70s age bracket
  • It is 2–4 times more common in women than in men
  • Approximately one third of people stop work within two years of its onset, and this increases thereafter.

Well, that sounds gloomy.

Indeed it’s not fun. There’s a lot of stiffness and aching of joints (often with swelling too), loss of joint function can be common, and then there are knock-on effects like fatigue, weakness, and loss of appetite.

Beyond that it’s an autoimmune disorder, its cause is not known, and there is no known cure.

Is there any good news?

If you don’t have rheumatoid arthritis at the present time, you can reduce your risk factors in several ways:

  • Having an anti-inflammatory diet. Get plenty of fiber, greens, and berries. Fatty fish is great too, as are oily nuts. On the other side of things, high consumption of salt, sugar, alcohol, and red meat are associated with a greater risk of developing rheumatoid arthritis.
  • Not smoking. Smoking is bad for pretty much everything, including your chances of developing rheumatoid arthritis.
  • Not being obese. This one may be more a matter of correlation than causation, because of the dietary factors (if one eats an anti-inflammatory diet, obesity is less likely), but the association is there.

There are other risk factors that are harder to control, such as genetics, age, sex, and having a mother who smoked.

See: Genetic and environmental risk factors for rheumatoid arthritis

What if I already have rheumatoid arthritis?

If you already have rheumatoid arthritis, it becomes a matter of symptom management.

First, reduce inflammation any (reasonable) way you can. We did a main feature on this before, so we’ll just drop that again here:

Keep Inflammation At Bay

Next, consider the available medications. Your doctor may or may not have discussed all of the options with you, so be aware that there are more things available than just pain relief. To talk about them all would require a whole main feature, so instead, here’s a really well-compiled list, along with explanations about each of them, up to date as of this year:

Rheumatoid Arthritis Medication List (And What They Do, And How)

Finally, consider other lifestyle adjustments to manage your symptoms. These include:

  • Exercise—gently, though! You do not want to provoke a flare-up, but you do want to maintain your mobility as best you can. There’s a use-it-or-lose-it factor here. Swimming and yoga are great options, as is tai chi. You may want to avoid exercises that involve repetitive impacts to your joints, like running.
  • Rest—while keeping mobility going. Get good sleep at night (this is important), but don’t make your bed your new home, or your mobility will quickly deteriorate.
  • Hot & cold—both can help, and alternating them can reduce inflammation and stiffness by improving your body’s ability to respond appropriately to these stimuli rather than getting stuck in an inappropriate-response state of inflammation.
  • Mobility aids—if it helps, it helps. Maybe you only need something during a flare-up, but when that’s the case, you want to be as gentle on your body as possible while keeping moving, so if crutches, handrails etc help, then by all means get them and use them.
  • Go easy on the use of braces, splints, etc—these can offer short-term relief, but at a long term cost of loss of mobility. Only you can decide where to draw the line when it comes to that trade-off.

You can also check out our previous article:

Managing Chronic Pain (Realistically!)

Take good care of yourself!

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  • Does PRP Work For Hair Loss?

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    Dr. Ankit Gupta takes us through the details of this hair loss remedy for androgenic alopecia.

    The bald truth

    Platelet-Rich Plasma (PRP) is a controversial treatment for androgenic hair loss.

    What it involves: blood is drawn and separated using a centrifuge. PRP—including growth proteins and hormones—is extracted from the blood; about 30 ml of blood is needed to produce 5 ml of PRP. This is then injected directly into the scalp. As this can be painful, local anaesthetic is sometimes used first. This usually involves monthly sessions for the first 3 months, then booster sessions every 3–6 months thereafter.

    Does it work? Research is young; so far 60% of trials have found it worked; 40% found it didn’t. When it works, effectiveness (in terms of hair restoration) is considered to be between 25–43%. Results are inconsistent and seem to vary from person to person.

    In short, this doctor’s recommendation is to consider it after already having tried standard treatments such as finasteride and/or minoxidil, as they are more likely to work and don’t involve such exciting procedures as injecting your own blood extracts back into your head.

    For more on all of this, plus links to the 13 papers cited, enjoy:

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    Want to learn more?

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    Take care!

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  • The Mindgym: Wake Your Mind Up – by Dr. Sebastian Bailey and Octavius Black

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    Since this reviewer got her copy, the subtitle and marketing of the book have changed, but the content has not. It’s now being marketed as “achieve more by thinking differently” like a pop-psychology business book. But it’s not that. What, then, is it?

    It’s 20 chapters of exercises for different kinds of thinking. And yes, the exercises will help those hungry 25–35-year-old MBAs too, but it’s more of a complete how-to-think overhaul.

    Its exercises cover psychology and philosophy, creativity and communication, logic and relaxation, cognition and motivation, and lots more.

    The style of the book is that of a workbook, and as such, it’s very clearly laid-out; one can go through them methodically, or get an overview and then dive in to whatever one wants/needs most at the moment.

    Bottom line: if you’d like a book that’s a one-stop shop for honing many different kinds of thinking, this is the book for you.

    Click here to check out The Mindgym, and get training yours!

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  • 7-Minute Face Fitness For Lymphatic Drainage & Youthful Jawline

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    Valeriia Veksler is a registered nurse with a background in cosmetic medicine. She’s been practicing for 7 years, and on the strength of that, is going to teach us how to give our face some love for 7 minutes:

    The routine, step by step

    Preparation: clean your face and apply your usual moisturizer. Breathe deeply: Inhale through the nose, exhale to release tension.

    Neck massage: use fingertips in circular motion from the bottom of the neck to the hairline and back for 30 seconds. This helps promote blood flow to the face.

    Sternocleidomastoid massage: use knuckles to massage in circles from the sternal area up to the jawline and down to the collarbone for 30 seconds. Keep posture straight, shoulders down, and relax muscles.

    Collarbone pressure: apply and release pressure with fingertips above the collarbones for 30 seconds. This stimulates lymphatic flow and helps reduce puffiness.

    Under-chin massage: use knuckles to massage side-to-side under the chin for 30 seconds. Relax the under-chin area and promote lymphatic drainage.

    Jawline massage: with knuckles, massage from the chin towards the ears in circular motion for 30 seconds. Relax the jaw.

    Nasolabial fold and nose massage: place index fingers near nostrils and move mouth in a “O” shape, then massage around the nostrils and up the nose for 30 seconds.

    Smile line lift: press palms on the smile lines and slide hands up towards the temples for 30 seconds. This helps lift the face and sculpt cheekbones.

    Under-eye massage: use index fingers in a hook shape, massaging under the eyes along the bone structure for 30 seconds. This promotes blood flow and lymphatic drainage.

    Temple lift: use fingertips to lift the area near the left temple for 30 seconds, then assist with the opposite hand to lift further. Repeat on the other side. This reduces crow’s feet and lifts the corners of the eyes.

    Forehead lift: place hands on the forehead, lock fingers, and gently elevate the skin upwards. Glide fingers towards the hairline for 30 seconds. This promotes blood flow and smooths the forehead.

    Relax 11 Lines: place fingers at the center of the forehead, gently press into the tissue, and let them glide away from each other towards the eyebrows for 30 seconds.

    Bonus:

    • Ensure good posture throughout.
    • Relax, stay mindful, and breathe deeply during the exercises.
    • Feel the warmth and energy from improved circulation, after the routine.

    For more on all of this plus a visual demonstration of everything, enjoy:

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    Want to learn more?

    You might also like to read:

    Top 10 Foods That Promote Lymphatic Drainage and Lymph Flow

    Take care!

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  • Why does alcohol make my poo go weird?

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    As we enter the festive season it’s a good time to think about what all those celebratory alcoholic drinks can do to your gut.

    Alcohol can interfere with the time it takes for food to go through your gut (also known as the “transit time”). In particular, it can affect the muscles of the stomach and the small bowel (also known as the small intestine).

    So, how and why does alcohol make your poos goes weird? Here’s what you need to know.

    Diarrhoea and the ‘transit time’

    Alcohol’s effect on stomach transit time depends on the alcohol concentration.

    In general, alcoholic beverages such as whisky and vodka with high alcohol concentrations (above 15%) slow down the movement of food in the stomach.

    Beverages with comparatively low alcohol concentrations (such as wine and beer) speed up the movement of food in the stomach.

    These changes in gut transit explain why some people can get a sensation of fullness and abdominal discomfort when they drink vodka or whisky.

    How long someone has been drinking a lot of alcohol can affect small bowel transit.

    We know from experiments with rats that chronic use of alcohol accelerates the transit of food through the stomach and small bowel.

    This shortened transit time through the small bowel also happens when humans drink a lot of alcohol, and is linked to diarrhoea.

    Alcohol can also reduce the absorption of carbohydrates, proteins and fats in the duodenum (the first part of the small bowel).

    Alcohol can lead to reduced absorption of xylose (a type of sugar). This means diarrhoea is more likely to occur in drinkers who also consume a lot of sugary foods such as sweets and sweetened juices.

    Chronic alcohol use is also linked to:

    This means chronic alcohol use may lead to diarrhoea and loose stools.

    How might a night of heavy drinking affect your poos?

    When rats are exposed to high doses of alcohol over a short period of time, it results in small bowel transit delay.

    This suggests acute alcohol intake (such as an episode of binge drinking) is more likely to lead to constipation than diarrhoea.

    This is backed up by recent research studying the effects of alcohol in 507 university students.

    These students had their stools collected and analysed, and were asked to fill out a stool form questionnaire known as the Bristol Stool Chart.

    The research found a heavy drinking episode was associated with harder, firm bowel motions.

    In particular, those who consumed more alcohol had more Type 1 stools, which are separate hard lumps that look or feel a bit like nuts.

    The researchers believed this acute alcohol intake results in small bowel transit delay; the food stayed for longer in the intestines, meaning more water was absorbed from the stool back into the body. This led to drier, harder stools.

    Interestingly, the researchers also found there was more of a type of bacteria known as “Actinobacteria” in heavy drinkers than in non-drinkers.

    This suggests bacteria may have a role to play in stool consistency.

    But binge drinking doesn’t always lead to constipation. Binge drinking in patients with irritable bowel syndrom (IBS), for example, clearly leads to diarrhoea, nausea and abdominal pain.

    What can I do about all this?

    If you’re suffering from unwanted bowel motion changes after drinking, the most effective way to address this is to limit your alcohol intake.

    Some alcoholic beverages may affect your bowel motions more than others. If you notice a pattern of troubling poos after drinking certain drinks, it may be sensible to cut back on those beverages.

    If you tend to get diarrhoea after drinking, avoid mixing alcohol with caffeinated drinks. Caffeine is known to stimulate contractions of the colon and so could worsen diarrhoea.

    If constipation after drinking is the problem, then staying hydrated is important. Drinking plenty of water before drinking alcohol (and having water in between drinks and after the party is over) can help reduce dehydration and constipation.

    You should also eat before drinking alcohol, particularly protein and fibre-rich foods.

    Food in the stomach can slow the absorption of alcohol and may help protect against the negative effects of alcohol on the gut lining.

    Is it anything to worry about?

    Changes in bowel motions after drinking are usually short term and, for the most part, resolve themselves pretty efficiently.

    But if symptoms such as diarrhoea persist beyond a couple of days after stopping alcohol, it may signify other concerning issues such as an underlying gut disorder like inflammatory bowel disease.

    Researchers have also linked alcohol consumption to the development of irritable bowel syndrome.

    If problems persist or if there are alarming symptoms such as blood in your stool, seek medical advice from a general practitioner.

    Vincent Ho, Associate Professor and clinical academic gastroenterologist, Western Sydney University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    The Conversation

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  • Magnesium Glycinate vs Magnesium Citrate – Which is Healthier?

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    Our Verdict

    When comparing magnesium glycinate to magnesium citrate, we picked the citrate.

    Why?

    Both are fine sources of magnesium, a nutrient in which it’s very common to be deficient—a lot of people don’t eat many leafy greens, beans, nuts, and so forth that contain it.

    A quick word on a third contender we didn’t include here: magnesium oxide is probably the most widely-sold magnesium supplement because it’s cheapest to make. It also has woeful bioavailability, to the point that there seems to be negligible benefit to taking it. So we don’t recommend that.

    Magnesium glycinate and magnesium citrate are both absorbed well, but magnesium citrate is the most well-absorbed form of magnesium supplement.

    In terms of the relative merits of the glycine or the citric acid (the “other part” of magnesium glycinate and magnesium citrate, respectively), both are also great nutrients, but the amount delivered with the magnesium is quite small in each case, and so there’s nothing here to swing it one way or the other.

    For this reason, we went with the magnesium citrate, as the most readily bioavailable!

    Want to try them out?

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  • A New $16,000 Postpartum Depression Drug Is Here. How Will Insurers Handle It?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A much-awaited treatment for postpartum depression, zuranolone, hit the market in December, promising an accessible and fast-acting medication for a debilitating illness. But most private health insurers have yet to publish criteria for when they will cover it, according to a new analysis of insurance policies.

    The lack of guidance could limit use of the drug, which is both novel — it targets hormone function to relieve symptoms instead of the brain’s serotonin system, as typical antidepressants do — and expensive, at $15,900 for the 14-day pill regimen.

    Lawyers, advocates, and regulators are watching closely to see how insurance companies will shape policies for zuranolone because of how some handled its predecessor, an intravenous form of the same drug called brexanolone, which came on the market in 2019. Many insurers required patients to try other, cheaper medications first — known as the fail-first approach — before they could be approved for brexanolone, which was shown in early trials reviewed by the FDA to provide relief within days. Typical antidepressants take four to six weeks to take effect.

    “We’ll have to see if insurers cover this drug and what fail-first requirements they put in” for zuranolone, said Meiram Bendat, a licensed psychotherapist and an attorney who represents patients.

    Most health plans have yet to issue any guidelines for zuranolone, and maternal health advocates worry that the few that have are taking a restrictive approach. Some policies require that patients first try and fail a standard antidepressant before the insurer will pay for zuranolone.

    In other cases, guidelines require psychiatrists to prescribe it, rather than obstetricians, potentially delaying treatment since OB-GYN practitioners are usually the first medical providers to see signs of postpartum depression.

    Advocates are most worried about the lack of coverage guidance.

    “If you don’t have a published policy, there is going to be more variation in decision-making that isn’t fair and is less efficient. Transparency is really important,” said Joy Burkhard, executive director of the nonprofit Policy Center for Maternal Mental Health, which commissioned the study.

    With brexanolone, which was priced at $34,000 for the three-day infusion, California’s largest insurer, Kaiser Permanente, had such rigorous criteria for prescribing it that experts said the policy amounted to a blanket denial for all patients, according to an NPR investigation in 2021.

    KP’s written guidelines required patients to try and fail four medications and electroconvulsive therapy before they would be eligible for brexanolone. Because the drug was approved only for up to six months postpartum, and trials of typical antidepressants take four to six weeks each, the clock would run out before a patient had time to try brexanolone.

    An analysis by NPR of a dozen other health plans at the time showed Kaiser Permanente’s policy on brexanolone to be an outlier. Some did require that patients fail one or two other drugs first, but KP was the only one that recommended four.

    Miriam McDonald, who developed severe postpartum depression and suicidal ideation after giving birth in late 2019, battled Kaiser Permanente for more than a year to find effective treatment. Her doctors put her on a merry-go-round of medications that didn’t work and often carried unbearable side effects, she said. Her doctors refused to prescribe brexanolone, the only FDA-approved medication specifically for postpartum depression at the time.

    “No woman should suffer like I did after having a child,” McDonald said. “The policy was completely unfair. I was in purgatory.”

    One month after NPR published its investigation, KP overhauled its criteria to recommend that women try just one medication before becoming eligible for brexanolone.

    Then, in March 2023, after the federal Department of Labor launched an investigation into the insurer — citing NPR’s reporting — the insurer revised its brexanolone guidelines again, removing all fail-first recommendations, according to internal documents recently obtained by NPR. Patients need only decline a trial of another medication.

    “Since brexanolone was first approved for use, more experience and research have added to information about its efficacy and safety,” the insurer said in a statement. “Kaiser Permanente is committed to ensuring brexanolone is available when physicians and patients determine it is an appropriate treatment.”

    “Kaiser basically went from having the most restrictive policy to the most robust,” said Burkhard of the Policy Center for Maternal Mental Health. “It’s now a gold standard for the rest of the industry.”

    McDonald is hopeful that her willingness to speak out and the subsequent regulatory actions and policy changes for brexanolone will lead Kaiser Permanente and other health plans to set patient-friendly policies for zuranolone.

    “This will prevent other women from having to go through a year of depression to find something that works,” she said.

    Clinicians were excited when the FDA approved zuranolone last August, believing the pill form, taken once a day at home over two weeks, will be more accessible to women compared with the three-day hospital stay for the IV infusion. Many perinatal psychiatrists told NPR it is imperative to treat postpartum depression as quickly as possible to avoid negative effects, including cognitive and social problems in the baby, anxiety or depression in the father or partner, or the death of the mother to suicide, which accounts for up to 20% of maternal deaths.

    So far, only one of the country’s six largest private insurers, Centene, has set a policy for zuranolone. It is unclear what criteria KP will set for the new pill. California’s Medicaid program, known as Medi-Cal, has not yet established coverage criteria.

    Insurers’ policies for zuranolone will be written at a time when the regulatory environment around mental health treatment is shifting. The U.S. Department of Labor is cracking down on violations of the Mental Health Parity and Addiction Equity Act of 2008, which requires insurers to cover psychiatric treatments the same as physical treatments.

    Insurers must now comply with stricter reporting and auditing requirements intended to increase patient access to mental health care, which advocates hope will compel health plans to be more careful about the policies they write in the first place.

    In California, insurers must also comply with an even broader state mental health parity law from 2021, which requires them to use clinically based, expert-recognized criteria and guidelines in making medical decisions. The law was designed to limit arbitrary or cost-driven denials for mental health treatments and has been hailed as a model for the rest of the country. Much-anticipated regulations for the law are expected to be released this spring and could offer further guidance for insurers in California setting policies for zuranolone.

    In the meantime, Burkhard said, patients suffering from postpartum depression should not hold back from asking their doctors about zuranolone. Insurers can still grant access to the drug on a case-by-case basis before they formalize their coverage criteria.

    “Providers shouldn’t be deterred from prescribing zuranolone,” Burkhard said. 

    This article is from a partnership that includes KQEDNPR and KFF Health News.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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