High Fiber Diet Decreases Arthritis Risks

A high fiber diet has been linked to improved colon and rectal health, reduced cardiovascular disease, and a lower risk for diabetes. Now your morning bran muffin may help fend off certain types of arthritis as well, mainly arthritis of the knee.

Knee osteoarthritis is on the rise among the senior population, especially for those who are overweight and leading a sedentary lifestyle. It can unfortunately be very painful and rob you of independence and mobility.

Two new studies published in the Annals of Rheumatic Diseases evaluated fiber intake and its connection to the disease. Among the more than 5,000 study participants, those who increased fiber in their diets, saw a marked decrease in arthritis risk - anywhere from 30 to 60 percent!

Why the decrease? Experts say fiber may reduce inflammation throughout the body - a primary cause of arthritis - and also control weight. Fiber helps to naturally eliminate waste and toxins which could potentially lead to the damaging inflammation.

The study found that most seniors - ages 65 years and older - do not get enough fiber, averaging only about 15 grams per day. The U.S. FDA recommends approximately 25 to 28 grams daily for adults.

Healthful fiber is found in many foods including fresh and dried fruits, vegetables, whole grains, nuts, seeds, and most varieties of beans and legumes.

If you feel that you are not getting enough fiber via your diet, talk with your physician about supplements.

For any knee pain that is persistent or severe, of if you have questions about your arthritis risk, please contact us for an appointment.

(Adapted from The New York Times - Health)

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Tips for Summer Running

Even the most dedicated and conditioned runners struggle under the sweltering summer sun in Central Texas. As temperatures rise to the highest all year, it's important to take a refresher on how to stay well - fresh- cool, and injury-free when going for a summer run.

1. Run when it's coolest. (Or run indoors!)

Head out in the early morning or later in the evening - as daylight hours are extending in summer- to avoid running in the direct sunlight. Or take advantage of your gym's indoor track and log your laps in the cool comfort of the A/C!

2. Hydrate ... before, during, and after.
Up your fluid intake for a few hours before a long run outside in the sun. A good guide is about eight ounces of water or a sports drink each hour before you run. The more hydrated you are before running, the more efficient your perspiration will be at cooling you down. Run with a handheld water bottle or small pouch to sip along your way, and definitely replenish afterwords with plenty of fluids.

3. Rethink your route.
If you are running during peak sunny hours - say during your lunch break, try to weave in and out of some shady areas and grassy terrain. Grass, or dirt, are cooler to run on than concrete or asphalt which retain heat and radiate it up through your body.

4. Wear your summer whites.
Dress in light colored layers to protect skin from the sun and reflect its rays (dark colors absorb the heat). Also opt for breathable, moisture-wicking fabrics. Don't forget a hat and sunscreen - especially on often overlooked areas like ears and the back of your neck.

5. Don't overdo it.
If you ever feel in pain or distress, or have difficulty breathing while running, take a break immediately. Find a shaded bench or curbside to sit down and collect yourself. Walk slowly back to your starting point if you can, and call for help if needed.

Running in the heat can also make the body more vulnerable to injuries like sprains and strains, severe cramps, and tendonitis.

If you are experiencing any pain as a result of a running injury, please contacts us for an appointment.

(Adapted from Runner's World)

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Texas Orthopedics Welcomes Dr. Benjamin McArthur

Texas Orthopedics' recently-opened Kyle office has a new physician on staff. We are pleased to announce the addition of board-certified orthopedic surgeon, Dr. Benjamin McArthur. He joins Dr. J.P. Rodriguez, Dr. Ryan Tibbetts, Dr. David Laverty, and Dr. Joseph Martinez in our new Kyle location serving the needs of southern Austin's Hays County. Hays Count is currently the fastest growing county in Texas (U.S. Census Bureau).

Dr. McArthur comes to us from Washington, D.C. He is fellowship trained in adult joint reconstruction, and specializes in complex hip and knee replacements, revisions of prior replacement surgeries, and hip preservation in young patients.

Dr. McArthur is a frequent contributor to peer reviewed articles and medical journals, and presents regularly at national and international conferences.

He holds degrees from both Rice University and Baylor College of Medicine. Dr. McArthur completed his orthopedic residency at the Hospital for Special Surgery in New York City, and also fulfilled a fellowship at the Mayo Clinic in adult lower extremity reconstruction.

Texas Orthopedics' Kyle office now offers the following services: general orthopedics, fracture care, sports medicine, joint replacement, rheumatology, infusion therapy, physical therapy and onsite X-rays.

To schedule an appointment with our new joint specialist, Dr. McArthur, please contact us here.

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Why you need to take a rest day

The time hardcore fitness buffs or gym goers spend in the gym may be cut down with summer around the corner.

If this strikes a chord with you and you think your body will suffer from a less intense training schedule, new research points to just the opposite. Your body actually needs rest and frequent, definitive breaks in training to benefit from the hard work you are putting in.

A recent study from Brock University in Canada looked at blood samples from 15 female Olympic rowers during their most intense workout weeks (averaging 18 hours a week of dedicated training) followed by samples taken on recovery days without rowing.

Here’s what they found:

Rowers showed lower levels of osteoprotegerin (OPG)—a protein that protects against bone loss—during heavy workout days.

They exhibited higher levels of sclerostin (SOST)—a protein that hinders new bone formation—during high-intensity training weeks.  

Rigorous training leads to inflammation throughout the body, which likely contributes to higher levels of SOST.

These results suggest that prolonged high-intensity training may cause bone damage over time. This could ultimately lead to decreased bone density and osteoporosis, broken bones and fractures, or other overuse injuries.

In addition, muscles are said to grow bigger and stronger if you factor rest days into your weight-bearing (such as weight-lifting) routine. As pressure mounts within a muscle during a workout, tiny tears occur in the tissues…and time is the best remedy for allowing these tears to heal and mend properly so that the muscle can recover and then function even stronger than before.

If weight-lifting is in your regular rotation, alternate the amount of reps you do each week between high, medium, and low volume, as well as varying the amounts of the weights themselves.  

Also, plan a few days to “deload” every four to eight weeks where you do nothing weight-bearing or of high-intensity for several days in a row. Instead opt for walking, light swimming, or a leisurely jog to stay active.

If you have chronic bone, muscle, or joint pain due to your heavy workouts, please contact us for an appointment.

 (Adapted from Men’s Health)

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Yogurt for Bones

However you prefer your yogurt—frozen, Greek-style, or fruit on the top or bottom—new research says to keep eating it for its healthy bone benefits.

A recent study out of Ireland published in the journal, Osteoporosis International, tracked the bone density and joint deterioration of more than 4,300 adults 60 years and older. Data was collected via X-rays and MRIs over several years.

A questionnaire regarding diet and lifestyle habits (such as smoking and drinking) was also completed by the participants.

Those who indicated that they ate dairy yogurt daily had a three to four percent increase in bone density. The study also showed that the yogurt consumers had:

• A 39% lower risk for osteoporosis in women
• A 52% lower risk for osteoporosis in men

Additionally, the participants who reported a regular yogurt intake also performed better during the physical fitness portions of the study.

The results strongly support what other research has shown for years:  yogurt is beneficial to bone (and overall) health due to its rich blend of Vitamin D, B Vitamins, calcium, protein, and probiotics.

Other dairy-rich foods high in these bone-boosting nutrients include cottage cheese, kefir, and plain milk.

One important note:

The study cautioned that many of the processed yogurts available have added sugars and food dyes. Experts recommend choosing plain versions and putting your own spin on it by adding fruit, nuts, natural honey or agave sweeteners, and a sprinkling of cocoa powder, cacao nibs, or cinnamon.

If you have questions about osteoporosis, or would like to schedule a bone density exam, please contact us for an appointment.

(Adapted from The New York Times)

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Updated Guidelines for Osteoporosis Medications

If you’re one of the estimated 54 million Americans suffering from osteoporosis (a condition that weakens bone density), you’ll want to know about new guidelines just issued on some of the most widely prescribed medications.

The journal Annals of Internal Medicine recently published an update on the American College of Physicians’ widely followed recommendations from 2008, specifically addressing the previous belief that certain types of osteoporosis medications carry harmful risks including atrial fibrillation and additional joint pain.

Research now shows the risks are minimal and that taking these medications to protect bones over the long-term are extremely beneficial. As the typical age of someone suffering from osteoporosis is over 50 years, and as your risk for a traumatic fall, ending in broken bones, fractures, and even death, increases as you get older, strong bones are essential. 

The new advisory suggests doctors continue to prescribe bisphosphonates or denosumab medications for at least five years following an initial diagnosis, especially for women. (Many patients tend to go off their medications after a short while if they haven’t experienced a recent injury.)

Bisphosphonates help decrease the resorption, or breakdown, of older bones. Common brands of bisphosphonates include Fosomax, Reclast, and Zometa

Denosumab drugs are engineered antibodies designed to combat the onset and early effects of osteoporosis, prescribed under the Prolia and Xgeva brands.

In addition, the advisory panel suggested avoiding estrogen replacement therapy for women in favor of other treatments that offer greater bone health benefits and less unpleasant side effects.

To help alleviate your symptoms of osteoporosis, we recommend taking your medications as prescribed by your orthopedist, and also adopting a diet rich in calcium and Vitamin D. Use supplements as directed, and exercise regularly to keep muscles and joints in good shape.

If you have questions about your osteoporosis medication, or would like to schedule a bone density exam with one of our specialists, please contact us for an appointment.

(Adapted from CNN-Health)

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Noisy Knees and Arthritis

Could noisy knees that go snap, crackle, and pop when you straighten or bend them point to arthritis (an inflammatory condition that causes joint pain, stiffness, and immobility) in your future?

Noisy knees, or the cracking of knee joints, is a condition known as crepitus.

A new study published in Arthritis Care & Research, and supported by the National Institutes of Health, examined data from nearly 3,500 participants who reported crepitus over a four-year period.  Participants were selected on specific risk factors associated with arthritis including a family history of the disease, being over the age of 45 years old, or having a high BMI (body mass index).

About 18 percent of those who reported crepitus at the start of the study went on to receive a formal diagnosis of arthritis at some point during those four years or shortly after. For some people, the cracking does result in a weakening of cartilage between bones and irritation or inflammation at the site of joints, especially when coupled with already existing risk factors.

For many of the participants though, their knees remained in stable condition even with the crepitus. Their noisy knees were simply noisy knees.

However, experts suggest that if you experience frequent popping or cracking sounds of the knee joint, even if there is no pain, you should get it checked out by an orthopedist just to rule out arthritis or any other underlying issue. If a diagnosis is discovered early, there are many treatments to keep the disease at bay and your joints functioning as close to normal as possible.

Exercise, weight loss, and an inflammatory diet also contribute greatly to reducing painful arthritic symptoms.

If you have trouble with your knees, or hear a frequent popping or cracking sound, please contact us for an appointment.

(Adapted from The New York Times-Health)

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