Category: Wellbeing and illness prevention

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Reporting Harm – The Development of New Vaccines

The development of new drugs, and especially new vaccines, is very much in the public eye at the moment. This development is hugely costly not least because most potential products have to be rejected during development as not sufficiently safe and/or effective – this means the successful products have to carry the costs of all the failures as well as their own. It also means that once a product has made it through to official approval and general use there is inevitably huge reluctance to find fault with it as long-term problems emerge – very few drugs and vaccines are withdrawn at this stage. This makes it particularly important that any one of us who experiences a problem with a drug or vaccine reports it so the side-effect/bad reaction/failure can become part of official statistics about the product.

The phases of drug development are…

  1. Discovery and development when bio-scientists look for likely candidates based on knowledge of human biology
  2. Preclinical (lab-based) research
  3. Clinical research (what we think of as ‘drug trials’ where efficacy, dosage, safety etc are assessed)
  4. Official review and approval for specific uses by the relevant national authority (e.g. FDA in the US; MHRA in the UK; HPRA in Ireland)
  5. Post-marketing surveillance and monitoring (‘pharmacovigilance’)

Those of us outside the industry can contribute to drug and vaccine safety and efficacy by taking part in clinical trials, if the opportunity arises, if we have a particular health problem or are prepared to act as healthy ‘control’ patients. However, ALL of us who receive any medication or vaccination can contribute to ongoing monitoring by reporting any negative effect. In the UK this is done via the Yellow Card system (there is a great article about the Yellow Card system on the website of Independent Living here). In the US, the FDA monitors adverse events that may occur related to receiving a vaccine through its Vaccine Adverse Event Reporting System.

How many times have you, or someone you know, grumbled that a flu jab has given you a fever and a day or more off work? Or an asthma attack? Or that an antibiotic has had strange side effects, such as loss of hearing? Or that a statin has left you constantly weak and exhausted? But have you recorded the problem so that anybody who could take this into account knows? Just as we should exercise our right to vote, we need to exercise our right to speak out about the ill effects of health products – and the Yellow Card system applies not just to drugs and vaccines but medical devices (e.g. implants) and equipment (e.g. hearing aids which are often overly complicated for those to whom they are sold) too. With the roll-out of a number of brand new vaccines developed at unprecedented speed we must not be complacent or keep problems to ourselves – it is time to exercise our pharmaco-vigilance!

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What Survivors of Major Illness can Teach us

Blog post written by Dr Jerry Thompson, author of newly released Curing the Incurable: Beyond the Limits of Medicine.

Could we have underestimated our ability to heal ourselves from even the most serious of diseases? Could our innate powers of recovery be far greater than we realise?

This book examines healing from an unusual angle: it looks at those remarkable people who have recovered against the odds? I believe they have something absolutely crucial to tell us. Whether we have a serious illness or we just want to keep illness at bay they have information that can make a profound difference.

But how did they succeed? What did they do after their doctors told them they had an incurable disease?

I have been fascinated by these people that I call “survivors” for years. This book explores their stories and what they did. Recovering from a life-threatening illness is no small feat and you can be sure they did not get better by chance. They achieved it by following certain fundamental principles of health. And it is these fundamental principles of health that this book explores.

They used four main strategies, typically in combination. The book covers each one.

Few will be surprised that one of those principles, eating healing foods and avoiding harmful ones, was a popular and successful strategy amongst survivors. Combining information from case studies, research on the effects of food extracts on cancer cells and population studies this section gives us a useful guide on using food to heal.

Many know that our minds can powerfully impact on health but can mind power cure a life-threatening illness? In fact it can and there are many examples using many methods. We can use our mind to up-regulate our immunity, to go into healing mode or to create health. The case histories in this section are some of the most extraordinary in the book. The methods may surprise you and many are simple to use.

Mainstream medicine largely ignores toxicity but survivors cannot afford this luxury. How many carcinogens and neurotoxins do we meet in an average day and where do they come from? Which are the most dangerous? How can we reduce our and how can we excrete our accumulated chemical load. All this is covered in the book.

Changes in our energy field precede disease. They also precede healing. So understanding energy makes sense.

Again the stories could surprise: cancers the power of groups to bring about extraordinary healing, how lethal cancer can be cured from thousands of miles away, cancers disintegrating in minutes, and energetic blocks to healing that could prevent a good treatment working.

What emerges from these many remarkable accounts of recovery from major disease are basic and powerful principles of health and healing. Using them can make the difference between health and disease and many of are surprisingly easy to put into practice.

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How to Survive the Stress of Caring, and Look After Your Own Health

Blog post written by author of Who Cares?, Sara Challice. Who Cares? has been shortlisted in the Non-Fiction category of The People’s Book Prize 2020/21. Click here to give it your vote.  

 

Caring for a loved one is, without a doubt, a kind and selfless act. Not only does it give another a better quality of life, it may even extend their longevity.

But whilst caring, your altruism could cost you more than your time and energy, because around 70% of carers fall either mentally or physically unwell – this included myself!

During my time out recovering, I realised I needed to make changes so as not only to survive my caring role, but also to regain my health and start enjoying life again.

So how can you overcome the stress of caring, to become more resilient and safeguard your own health?

1. Check in with yourself

As a carer, you’re often so busy being there for everyone else that you ignore your own health. And during the pandemic, this is ever more so whilst trying to talk to your GP, let alone arrange a hospital appointment – all time-consuming tasks that take even more of your precious energy and time.

You may even be suppressing your emotions, as you’re so busy tending to and protecting those around you who are almost certainly classed currently as ‘high risk’ for coronavirus. The pressure can build up, bit by bit, and go unnoticed until crisis strikes.

Do you have a good friend or family member you could check in with for a short time, once a week? This can be either face-to-face (socially distancing of course!), over the phone or via Skype. Or you could try journaling – writing down your feelings and the issues you’re experiencing. Observing what is actually happening can help lead you to making better choices for yourself, as well as for your loved ones.

2. Take a break

If you see each day as a list of chores – just doing this, just doing that – you’ll end up simply falling into bed exhausted!

Even though times are ever more challenging, you still need to have regular breaks, as well as have quality time. You’re not just here for a loved one, you are also here for you!

Try taking a short break between each chore, even if it’s 10 minutes. This will help you pace the day. You could jot down a list of things you enjoy doing during these breaks, such as reading a magazine, having a kip, or calling a good friend for a chat. You can then pick from your ‘break menu’, when you stop for a rest.

3. Focus on the good stuff

There is often a lot to deal with and carers are often in survival mode – focusing on the issues, to ensure everything and everyone is okay – but this does not make for an enjoyable life.

What are you happy and thankful for in your life? It may just be a hot shower that morning, or your comfy bed. It could be having loving and kind friends or patting your pet. If I’d had a bad day, I would climb into bed and think of five things I was grateful for that day. It always put a smile on my face and put me in a better state of mind before sleep.

Just remember to be kind to yourself and recognise all that you do. You really are amazing, being there for loved ones. Make sure you are also there for you!

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The Return to Education: A Guide for the Student Recovering/Recovered from CFS/ME

When returning to school, college or university after suffering from chronic fatigue syndrome/ME the student should avoid both mental and physical over-exertion. On some days even the minimal mental or physical effort can be deleterious and the student has to learn to accommodate during what may be a long process of recovery.

With CFS/ME in school children much information can be found on The Tymes Trust website here.

With CFS/ME and fibromyalgia all cases are different, with students all requiring unique requirements which makes the education plan and management more difficult. The dysfunction in the hypothalamus and the disturbed autonomic nervous system affect different systems and parts of the body and mind. Often there is a problem in getting up in the morning to be in time for school or lectures due to a disturbed circadian rhythm.

The other problem with all patients is the waxing and waning nature of the illness and this has to be understood by educational establishments, with students sometimes having to take off days when their symptoms worsen even though they seemed pretty healthy. They may occasionally look healthy and attempt to fit in with the educational system and school/ university student life but are often in a much more serious state of health then they let observers believe.

Unlike some psychological illnesses, CFS/ME patients retain their motivation but struggle with post-exertion malaise. The student will often try their best to carry on but their symptoms worsen with continued attempts to over-exert themselves.

As the Tymes Trust says on their information page: ‘Most children and students with CFS/ME are able to make some progress academically if education is suitably modified. However, they may be unable to follow the usual timescales for Key Stages and examinations etc. Therefore, it is important for schools to plan for the long term.’

Home tuition and/or online lessons are often needed in severe cases, reducing the extra strain that any examinations will inevitably place on the student.

It is imperative that both in school and further/higher education the relevant teachers and lecturers know about the students health problems even if they are in the past, just so there is a level of understanding for not pushing too fast and empathy if the condition deteriorates.

Recovering patients need to pace themselves, even if they are virtually symptom free. The student requires as much extra time as possible in their course work and to be given regular rest breaks during any examinations with the maximum extension to the time period allowed when sitting for any examinations.

I always advise rest breaks and small snacks and water when they take their examinations to reduce the symptoms of dehydration and hypoglycaemia which are common in CFS/ME and FMS.

Patients well enough to live in student accommodation should try as much as possible to find the quietest and least stressful environment to live in and, even if completely recovered, should avoid too much alcohol and too many late night events etc, making sure that their fellow students understand that they are not just being party-poopers.

Other measures that usually help are the use of a rest/recovery room when needed plus the student should be given easy access to lessons or lectures such as parking spaces near to the college/university entrance, and use of elevators rather than having to traipse up and down many flights of stairs all day.

Blog post written by Raymond Perrin, author of The Perrin Technique. Discover more about the upcoming Second edition here. 

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Giardia and its Complications to Coronavirus

This week is National Hygiene Week. Susan Koten, author of Irritable Bowel Syndrome and Giardia  explains how important it is to keep washing your hands or you could get giardia as well as coronavirus…

Giardia is a very common microscopic parasite that can affect the general health of the recipient in a short space of time by interfering with the whole digestive system.

This in turn gradually weakens the body and lowers the general immunity. The signs and symptoms of an infection are varied but diarrhoea and/or constipation, lethargy, bloating, nausea, headaches, and iron-deficient anaemia are but a few of these markers.

This makes those infected very vulnerable for other pathogens to invade the body and respiratory diseases are no exception.

In my book Irritable Bowel Syndrome and Giardia, I mention that the key herb for treating this parasite is Artemesia annua, (Qing hao) (sweet wormwood), a Chinese herb which in ancient times was used to treat fever, and has been used for centuries in the treatment of malaria. Not only is it effective but it has shown few adverse reactions in toxicology studies in long term use.

Covid-19 patients were reported to have a very high iron content in their cells[1]. The Artemesia annua-derivative, artemisinin, takes advantage of the fact that infected cells accumulate iron in large amounts – artemesinin is sequestered in cells where iron is high and this releases two oxygen molecules forming free radicals which kill the cell, leaving normal cells intact.

Cancer cells also have a high dependency on iron for growth and accumulate large amounts of iron. Artemisinin is used in the treatment of all cancers[2] and it has the effect of destroying cancer cells leaving normal cells untouched.

An infection of Giardia can create iron-deficient anaemia; by treating it with sweet wormwood, as described in Irritable Bowel Syndrome and Giardia, the patient’s health can return back to normal.

Iron appears to be a very important element to consider in any inflammatory condition and looking at the way sweet wormwood is attracted to these sites of excessive iron and destroys them this herb is definitely one to review.

 

[1] Cavezzi A, Troiani E, Corrao S. COVID-19: hemoglobin, iron, and hypoxia beyond inflammation. A narrative review. Clin Pract 2020; 10(2): 1271.  doi: 10.4081/cp.2020.1271

[2] Zhang Y, Xu G, Zhang S, Wang D, Prabha PS, Zuo Z. Antitumor Research on Artemisinin and Its Bioactive Derivatives. Nat Prod Bioprospect 2018; 8(4): 303–319. doi: 10.1007/s13659-018-0162-1

 

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Vitamin D and Covid-19

Blog post written by NH Hawes, author of Nature Cures: Recovery from Injury, Surgery and Infection

Many studies have concluded that low levels of the ‘sunshine vitamin’, vitamin D, in the body could play a part in reducing the immune system’s ability to fight off the Covid-19 virus. Vitamin D is manufactured in the skin from the sun’s rays and then stored in the liver for up to 60 days. It only takes 15 minutes of sunshine on the skin, a few days a week, to produce the vitamin D the body requires. Low levels will affect the immune system and can be caused by various factors, as follows:• Working or staying inside buildings during daylight hours.
• Covering the skin when going outside.
• Using sunscreen on all exposed skin before venturing outside.
• Being over the age of 60 as the body’s ability to manufacture and store vitamin D begins to deplete.
• Consuming too much alcohol.
• Having a compromised or damaged liver.
• Kidney disease.
• Gastrointestinal conditions such as Crohn’s, coeliac and non-coeliac gluten sensitivity or IBS.
• Skin disorders.
• Some medications.

Also, in the northern hemisphere of planet Earth, where most human beings reside, the sun’s rays are too weak to allow this process to take place from 1st October until 1st April every year. As the body’s stores of this vitamin become depleted, after 30-60 days, humans become prone to infections in the winter, especially viral and bacterial infections of the respiratory and sinus tracts. Therefore, there are far more outbreaks of viral colds, influenzas and pneumonia from November until April.

Vitamin D deficiency is on the rise because people have become aware of the risks of skin cancer caused by exposure to the sun’s harmful rays and either use sunscreens or cover up or avoid the sun completely. Sunscreens with a sun protection factor (SPF) of 8 or more appear to block vitamin D-producing UV rays, although, in practice, people do not apply sufficient amounts, cover all sun-exposed skin or reapply sunscreen regularly. Therefore, skin likely synthesises some vitamin D even when it is protected by sunscreen as typically applied.

Those with dark skin have less ability to produce vitamin D as over 90% of the sun’s rays cannot penetrate the skin This is also applicable to those who maintain a deep suntan over a period of time. This may explain why BAME people have been hardest hit by the Covid-19 virus.

Fifteen minutes of midday sunshine on bare skin can provide all the body needs. It is not the same as sunbathing; the skin simply needs to be exposed to sunlight a few days a week. UVB radiation does not penetrate glass, so exposure to sunshine indoors through a closed window does not produce vitamin D. Over-exposure to the sun’s rays can be dangerous for the skin but no exposure at all can be equally detrimental to our health. Complete cloud cover reduces UV energy by 50%; shade (including that produced by severe pollution) reduces it by 60%. This may also explain why the Covid-19 virus seemed to be especially prevalent and dangerous in polluted areas.

Vitamin D also protects against vascular disease via several different mechanisms, including reducing chronic inflammatory reactions that contribute to the pathology of the disease. Vitamin D also improves blood circulation throughout the body, which is essential for the heart to function properly. This helps reduce the risk of blood clots causing heart attacks, heart failure, strokes and other problems. Therefore, deficiency of vitamin D may also be the cause of these outcomes in the more serious Covid-19 cases.

Levels of vitamin D can be replenished marginally by consumption of vitamin D-rich foods such as:
o Krill oil
o Eel
o Maitake mushrooms
o Rainbow trout
o Cod liver oil
o Mackerel
o Salmon
o Halibut
o Tuna
o Sardines
o Chanterelle mushrooms
o Raw milk
o Egg yolk
o Caviar
o Hemp seeds
o Portabella mushrooms

However, often vitamin D levels drop too low and enough of these foods cannot be consumed to correct it. It is then that vitamin D supplements are required. It must be vitamin D3 that is consumed as the body cannot absorb vitamin D2. Plus, as it is a fat-soluble nutrient, it can only be absorbed into the body with some oil; consequently, vitamin D3 in oil capsules is the best way to ensure absorption.

The optimum level of vitamin D in the blood should be 50-70 ng/ml and up to 100 ng/ml to treat cancer and heart disease.

It is particularly important to have a blood test to determine vitamin D levels, especially if any of the following health issues are present:
• Abdominal pain
• Age-related macular degeneration
• Anorexia
• Autoimmune disease
• Bacterial infections
• Bone disorders
• Burning sensation in the mouth and throat
• Cancer
• Chronic fatigue
• Colds and coughs
• Confusion
• Constipation and diarrhoea
• Dehydration
• Dementia
• Depression
• Diabetes mellitus
• Dry eye syndrome
• Fibromyalgia
• Fungal infections
• Hypertension (high blood pressure)
• Influenza
• Irritable bowel syndrome • Insomnia
• Kidney disorders
• Liver disorders
• Loss of appetite
• Lower back pain
• Multiple sclerosis (MS)
• Muscle weakness or pain
• Nausea and vomiting
• Obesity
• Osteoarthritis
• Osteomalacia
• Parasite infections
• Peripheral neuropathy
• Polyuria (producing large amounts of diluted urine)
• Polydipsia (abnormally high thirst)
• Poor appetite or loss of appetite
• Rheumatoid arthritis
• Seizures – can be fatal
• Skin disorders (eczema and psoriasis)
• Systemic lupus erythematosus
• Tetanus
• Viral infections including Covid-19
• Visual problems
• Weakened immune system

In conclusion, the evidence that vitamin D may have an influence on the Covid-19 pandemic and should be tested for is as follows:
• Covid-19 became prevalent from November 2019 to April 2020, peaking in March 2019 when levels would be particularly low.
• Became more prevalent in polluted areas.
• Higher numbers of the BAME community had serious, and often fatal, outcomes.
• Persons over 60 were hardest hit.
• Persons with underlying health issues, often made worse by vitamin D deficiency, were hit harder.

If you feel you may have low levels of vitamin D, get a blood test done by your doctor as soon as possible. Also make sure that in November 2020 you get your levels checked again. This is important to help you fight off all viral infections, including colds and influenzas and especially the Covid-19 virus.

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An Attempt to Prevent the Death of an Old Woman

A poem by Glenn Colquhoun, author of Playing God – poems about medicine

 

Old woman, don’t go, don’t

go outside into dark weather

Out into the night’s wet throat

There is cooking on your stove

Old woman, don’t go.

 

Don’t go old woman, don’t go

Down beneath that deep sea

Down onto its soft bed

There are still fish to be caught

Old woman, don’t go.

 

Don’t go old woman, don’t go

Bent into that slippery wind

Listening for its clean voice

There are songs still left to sing

Old woman, don’t go.

 

Don’t go old woman, don’t go

Walking beside that steep cliff

Watching where the sea flowers

There are daisies on your lawn

Old woman, don’t go.

 

Don’t go old woman, don’t go

Lifting in those strange arms

Caught against that dark chest

There are people left to hold

Don’t go, old woman, don’t go.

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Trying to provide the best environment for someone with dementia in the present crisis: the three ‘Ss’

Dementia

It’s a difficult time for all of us – and particularly so for anyone with dementia. We are all being urged to stay at home and people in care homes are no longer allowed even to see visitors. How can those of us caring for people with dementia provide an environment that gives them the best experience in these circumstances?

First, it is important that the environment is supportive. Life does not always run smoothly and those of us who still have plentiful cognitive reserves learn to cope with that fact. We can acknowledge the need to limit our social contacts and our outings in the present circumstances. We can accept that we may feel anxious, bored and annoyed and we all hope to ‘come out the other side’ when life resumes its normal path.. Someone who has little cognitive reserve, for whom even following a routine is difficult, will find any change or complication doubly difficult. People with dementia need support. They need support from those around them and it is doubly important that those they rely on for support continue to give calm and consistent care.

As much as possible carers should keep to the habitual routine. There is no need to force the person with dementia to stay indoors, for example. If the rest of us are allowed outdoor exercise then so are they. ‘Social distancing’ can easily be maintained simply by walking in quieter areas or gently directing the person you care for in the right direction.

Secondly, the environment should feel safe. Note that I am not saying here that the environment should be safe but that it should feel safe to the person with dementia. Naturally, we should aim for a clean home environment – but becoming over-protective about touching surfaces or cleaning areas is not going to help someone with dementia to feel more safe and secure. It is more likely to cause extra stress as they cannot understand the need for such precautions. And bear in mind that most people with dementia confronted with a person wearing a mask and gloves are likely to feel terrified rather than safe.

Thirdly, the preferred environment for people with dementia should be stimulating to the senses and provide an opportunity for social interaction. Now that day centres and dementia cafes have been forced to close many carers are finding it quite challenging to provide activities for people with dementia and even more challenging to provide social interaction.

The fact is that without stimulation any of us may become bored and doze off. How often has this happened to you whilst watching a boring TV programme? People with dementia are frequently bored because many of the occupations with which they passed the time previously are now closed to them. Boredom can lead to difficult behaviour and restlessness, but often it just results in sleepiness. Simple tasks can be enjoyed – think sorting books by size, pairing socks, ‘tidying’ shelves, dusting and polishing. And remember that an impaired memory can be an advantage. If you ask someone to dust a piece of furniture more than once they are unlikely to remember that they have just completed the task. Outdoor jobs like watering plants, raking up leaves, and carrying trimmings to the compost heap combine fresh air and exercise as well as passing the time and ‘tidying the shed’ can occupy a good few hours even if the result doesn’t live up to the job description! Watching visitors to a bird table can be absorbing and this can be done through a window if the weather is not so good.

Providing social interaction is more challenging. Today we are being urged to use technology and social media to keep in touch with others but this is not an acceptable alternative for people with dementia who progressively lose the ability to work even simple devices such as a remote control. Many people with a cognitive difficulty will also be unable to associate screen pictures with the ‘real thing’ and may even find them frightening.

Telephone calls are often still acceptable as this is a method of communication that is still familiar so ask your relatives and friends to use the telephone to make contact.

You can also talk to neighbours ‘over the fence’ or whilst keeping an acceptable distance on a walk. Carers from care agencies are still allowed to visit to provide personal care or companionship if this is necessary so don’t cancel your regular care and remember to give them tips about chatting to the one you care for.

Blog post written by Mary Jordan, author of The Essential Carer’s Guide to Dementia. 

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Eating to Protect Your Health and Your Arthritic Joints

Fruit and Vegetables

Eating healthily is more important than ever at a time like this. Notwithstanding the problems with finding food available in the supermarkets, there are still regular deliveries of all foods to the stores.  As explained in One Step Ahead of Osteoarthritis, The Mediterranean diet is recommended for both osteoarthritis and general health and well-being.   In addition to fruit and veg, this plant-based diet also comprises pulses, beans, nuts and fish,  chicken and turkey, and the all important olive oil – best drizzled over vegetables or salad.

Supplements boost the immune system

There are several supplements that can be helpful for osteoarthritis, and which boost the immune system at a time when you need all the defences you can muster.

  • Vitamin C is reputed to fight viruses, and has been proven to be effective in reducing inflammation in osteoarthritis and impeding its progress[1] Taking high amounts (such as 1,000mg or more) of Vitamin C cannot harm you as excess is excreted out of the body, although some people find it upsets the stomach.
  • Turmeric too has a good reputation for easing inflammation in osteoarthritis and is often taken as a spice, as a liquid, or in capsules. What is lesser known is that it has antibacterial, antiviral and antifungal properties as well.
  • Vitamin D is made in the body when your bare skin is exposed to the sun a lot, but in reality after a British winter it’s likely to be low. Dr Andrea Darling and Professor Susan Lanham-New, the University of Surrey, claim, ‘Vitamin D can help prevent respiratory tract infections[2] so it is important to have good Vitamin D levels during the COVID-19 pandemic.’

Dr Rod Hughes, rheumatologist at St Peter’s Hospital, Surrey,  is convinced of the importance of Vitamin D for those with osteoarthritis, ‘About 50 per cent of the population is deficient in Vitamin D, due to lack of exposure to the sun. Deficiency can mimic arthritis providing the same symptoms. It’s very easy to take a blood test and treatment is simple with capsules or injections, and the patient gets better very quickly.’

Cider vinegar

Although not the most tasty of drinks, taking a dessertspoonful of (apple) cider vinegar in water every day is helpful for easing osteoarthritis, and it also is full of beneficial bacteria and minerals.  It’s important to buy Cider Vinegar with the Mother, which means it is not pasteurised and retains all its health benefits.

While it seems counter-intuitive to have an acidic drink, the body metabolises cider vinegar so that it turns alkaline. However, it does taste acidic so if you find it unpalatable add a teaspoonful of honey, another healthy food.

So do eat healthily and exercise regularly all the time, but particularly during this difficult period in all of our lives.  Stay home if you can and stay safe.

Blog post written by Frances Ive, author of One Step Ahead of Osteoarthritis.

[1] Chiu PR, Hu YC, Huang TC, Hsieh BS, Yeh JP, Cheng HL, Huang LW, Chang KL.

Vitamin C Protects Chondrocytes against Monosodium Iodoacetate-Induced Osteoarthritis by Multiple Pathways. Int J Mol Sci. 2016 Dec 27;18(1). pii: E38. doi: 10.3390/ijms18010038.

[2] Martineau et al (2017)

Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data.   Br Med J 2017; 356 doi: https://doi.org/10.1136/bmj.i6583 (Published 15 February 2017) Cite this as: BMJ 2017;356:i6583

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Exercise in Lockdown for Osteoarthritis

Knee

We are all facing the very real threats of Coronavirus and many of us are self-isolating now, especially the over 70s. Life as we knew it has completely evaporated.  For anyone with osteoarthritis, there are plenty of things that you can do to help the condition and keep yourself generally healthy in the face of such a threat.

What better way to spend all our cooped up time than doing some exercise, at whatever level you can manage?  It helps to have an exercise slot during your very long day so that you remember to do it and it gives you something positive to do.

If you have an exercise bike, now is the time to build up the muscles around the knee which protect arthritic joints and make legs stronger.  Just 10 minutes a day can make your legs feel good and strengthen the knee area.

There are also specific exercises for  osteoarthritis in the knees,  hips and hands.

  • For arthritic fingers: try some gentle stretching/splaying of the fingers, or make a fist with your hand and then completely relax it.
  • For knees: sit well back in the chair with good posture. Straighten and raise one leg. Hold for a slow count up to 10, then slowly lower your leg. Similar exercises can be done lying down or standing. If you are unsteady on your feet hold on to a firm surface and do a few squats bending your knees so that they are over your feet, making sure you only do as much as you can.

Knee squats

  • For hips: Hold onto a work surface and march slowly on the spot bringing your knees up towards your chest alternately. Don’t raise your thigh above 90 degrees. Also, holding on to a surface, bend each knee in turn, putting your heel up towards your bottom with the kneecap pointing towards the floor.

Heel to butt

There are more diagrams (courtesy of Versus Arthritis) in One Step Ahead of Osteoarthritis with helpful instructions.

So with all this time on our hands, do something helpful for your fitness, to keep your joints working well and avoid getting bored.  Above all, stay safe.

Blog post written by Frances Ive, author of One Step Ahead of Osteoarthritis.