So you’ve seen the signs around town or read articles on the internet about the benefits of hot yoga. Stretching in a heated room enhances flexibility and aids detoxification, studios promise. Then you see some funny yoga called Bikram while others just call themselves hot. What’s the difference between Bikram and hoy yoga?

The short answer: Bikram yoga refers to a specific set of 26 postures while hot yoga is normal yoga, just in a heated room.

Are you ready to sweat? Studio temperatures for Bikram and hot yoga range from 90 to 105 degrees. 

While yoga is an ancient practice rooted in India, Bikram yoga has more modern roots. Indian born and trained yogi Bikram Choudhury opened the first Bikram yoga school in California in 1974. The practice involves completing the set of postures and two breathing exercises in a specific order at a specific temperature–105 degrees with 40% humidity. Only licensed Bikram yoga schools may offer classes under the trademarked name. These schools frequently offer only Bikram yoga without supplementing their schedules with additional types. Other rules apply to Bikram too. There’s no music and the instructor’s dialogue follows a prescribed speech.

Hot yoga, on the other hand, involves a regular vinyasa or hatha yoga class that takes place in a heated room. Some studios merely bump the temperature to create balmy exercise conditions while others might crank the heater so practitioners really work up a sweat. Temperatures usually range between 80 and 100 degrees. As in traditional yoga classes, the instructor’s personality flavors the hour, with personalized music selections, themes, and sequencing of postures.

Some people prefer the discipline of Bikram–and the extreme heat–while others seek the gentle detoxification and free-flowing ambience of a traditional heated yoga class.   

Research on benefits of heated yoga for chronic pain is limited, even though many studies have shown pain-reducing benefits for traditional yoga. 

A study published in Complementary Therapies in Medicine found yoga benefited people with chronic low back pain more than traditional exercise. The practice reduced pain along with depression and anxiety. Meanwhile, a study presented at a European League Against Rheumatism conference showed that practicing yoga decreased disease activity for people with rheumatoid arthritis.

The hot yoga picture is much more mixed. Johns Hopkins Arthritis Center advises people with the condition against participating in hot yoga because of the extreme heat. On the other hand, Bikram’s official website says the exercise benefits people with arthritis and low back pain. And much anecdotal evidence touts the practice’s healing benefits for chronic pain. More research needs to be done before we can truly understand the potential benefits of hot yoga. 

As with all new forms of exercise, talk with your doctor first, listen to your body, and avoid pushing yourself too hard. If you feel dizzy or lightheaded, take a break. Otherwise, enjoy the benefits of exercise and have fun.

Have you tried Bikram or hot yoga? 

Image by digboston via Flickr

Rheumatoid arthritis (RA) is one of the 100 different kinds of arthritis affecting nearly 175 million people worldwide. While osteoarthritis is a common form of arthritis that affects people mostly over the age of 55, rheumatoid arthritis is not quite as straightforward. What is rheumatoid arthritis and what are common rheumatoid arthritis treatments?

What is rheumatoid arthritis?

RA can affect people as young as 20. Fully 50% of those diagnosed with rheumatoid arthritis are unable to work full-time within ten years of diagnosis. Rheumatoid arthritis is an autoimmune disorder that occurs mostly in developed countries. Symptoms of RA include:

• Pain and stiffness in the affected joints, especially after periods of rest or inactivity
• Redness and swelling
• Loss of appetite
• Fatigue
• General feeling of being unwell (often termed “malaise”)
• Periods of pain flare-ups and remission (very few or no symptoms)

Because this condition can develop during a person’s most productive years, the cost of rheumatoid arthritis over a lifetime is high. While there is no cure for RA at this time, researchers have discovered potential rheumatoid arthritis treatments that are safe and effective and may actually help slow the progression of the disease.

Managing body mass index

The first and potentially easiest treatment to access is managing body mass index (BMI). Researchers at the Hospital for Special Surgery (HSS) have discovered that patients with RA who are underweight or overweight have fewer periods of remission. These periods of remission were also shorter.

In the study of 944 patients diagnosed with rheumatoid arthritis, researchers found that the 2% of underweight patients and 65% of overweight or obese patients were older, mostly female, and had less function than those patients with a healthy BMI (as classified by the World Health Organization). The overweight and underweight patients were also more likely to be smokers, another potential factor in remission of RA.

As Vivian Bykerk, M.D., principal investigator and director of the Inflammatory Arthritis Center at HSS, points out, it is vital to identify factors that patients can control when treating RA:

“It is important to identify possible factors we can modify to help patients with this disease. We also saw that those who smoked were less able to achieve sustained remission.”

Susan Goodman, M.D., a rheumatologist at HSS, was shocked by the addition of underweight patients who had fewer and shorter periods of remission:

“What’s striking is that if you look at the BMI classifications, all the patients in the underweight or overweight categories were much less likely to achieve sustained remission compared to those with a normal BMI.”

The takeaway from this study is that maintaining an appropriate BMI is a crucial first step in managing symptoms of rheumatoid arthritis. Taking steps to achieve and maintain a healthy BMI is well within the control of the patient and should be the first treatment option.

COBRA Slim rheumatoid arthritis treatments

As far as drug-based interventions, there are significant developments on that front as well. A method of administering effective medications for rheumatoid arthritis resulted in similar relief for patients but with fewer harmful side effects and at a cheaper cost. The treatment protocol is called COBRA Slim. It uses the same proven effective medications but in different combination.

De Cock divided 290 patients with rheumatoid arthritis into three groups and provided the following COBRA treatment protocols:

• Classic (methotrexate, sulfasalazine, and a high first dose of glucocorticoids)
• Slim (methotrexate and a moderate dose of glucocorticoids)
• Avant-Garde (methotrexate, leflunomide, and a moderate dose of glucocorticoids)

All three protocols were very effective, with remission achieved for 70% of patients within 16 weeks. The difference was in the side effects. The COBRA Slim treatment utilized half of the medication of the other two. It resulted in half as many side effects. This treatment was also much easier to utilize on a daily basis. This was a factor that could contribute to better patient compliance.

Affordability

Diederik De Cock, doctoral researcher at the Research Centre for Skeletal Biology and Engineering (KU Leuven), pointed out that the affordability of the treatment puts this within reach of many more patients, a bonus for those at the poverty level who experience earlier onset of rheumatoid arthritis:

“Methotrexate is very affordable, as are [steroids]. Implementing this therapy across Flanders would mean substantial savings. At the moment, RA treatment is not yet adequately standardized in Belgium, and this leads to treatment inefficiencies. As a result, more patients require expensive second-line anti-rheumatic therapies known as biologicals, which can cost up to 15,000 euros per year. By comparison, the COBRA Slim strategy costs less than 1,000 euros. In other words, we can treat up to 15 patients for the same price as a year of treatment with a biological.”

New research

This research originally came out in 2014. Since then, a two-year investigator-initiated randomized pragmatic open-label superiority RA trial looked at its use. Researchers concluded that:

“MTX with a moderate-dose GC remission induction scheme (COBRA Slim) seems an effective, safe, low-cost and feasible initial treatment strategy for patients with ERA regardless of their prognostic profile, provided a treat-to-target approach is followed.”

Avoiding cartilage damage

Once a patient is diagnosed with rheumatoid arthritis, the goal has traditionally been to slow the progression of the disease. What if instead there was a treatment that went beyond that to actually repair damaged bone? A study from the La Jolla Institute for Allergy and Immunology has found a new drug target that can stop cartilage damage in its tracks.

Nunzio Bottini, M.D. Ph.D., associate professor at La Jolla Institute and associate professor of medicine at the University of California, San Diego was the lead author of the study that looked at the activity of fibroblast-like synoviocytes (FLS). The FLS are located in the synovial fluid of each joint and usually provide joint lubrication. When the immune system is triggered, these formerly peaceful cells begin to attack the cartilage, breaking it down. They also cause bone deterioration.

The research

Bottini wanted to find a way to stop the fibroblast-like synoviocytes from inflicting further damage to the joint after inflammation was under control:

“Even if your inflammation is completely under control with the help of current therapies — and they are excellent — the damage to the skeletal structure is not necessarily arrested in the long term because synoviocytes continue to cause damage. And although synoviocytes are considered the main effectors of cartilage damage in rheumatoid arthritis there’s no therapy directed against them.”

Postdoctoral researcher Karen M. Doody, Ph.D, discovered an enzyme known as RPTPσ (receptor protein tyrosine phosphatase sigma) on the surface of FLS. This enzyme is responsible for keeping the FLS in check, blocking it from attacking and destroying cartilage and bone. The team’s goal was to find a way to activate that response in patients with rheumatoid arthritis. The key to this was to remove the biological blocks that prevented the receptor protein tyrosine phosphatase sigma from kicking into action. The team found that this action resulted in less cartilage damage. Further, this treatment did not interfere with other rheumatoid arthritis treatments.

Keep up to date on rheumatoid arthritis treatments 

Find even more articles and new research on rheumatoid arthritis treatments by following along at Science Daily. There you’ll get access to the newest studies and treatment options.

What rheumatoid arthritis treatments do you currently use?

The holidays mark the perfect time to gift someone with arthritis a special something that will make their days a little brighter with arthritis gifts.

Arthritis affects more than 50 million people in the U.S., according to the Arthritis Foundation, making the chances good that you know at least one person with the disorder. Many people think of arthritis as inevitable aches and pains that develop with age. However, pain is not an inevitable part of aging and arthritis does not happen to everyone.

Additionally, not everyone with arthritis is a senior citizen. As many as 300,000 children have the disorder, according to the Arthritis Foundation, and many patients are young people under the age of 65.

What is arthritis?

Rather than one, simple condition, arthritis is the blanket term for a variety of disorders affecting the joints and musculoskeletal system. Common conditions include osteoarthritis, rheumatoid arthritis, and juvenile arthritis.

Osteoarthritis is the most common form of the disorder, and it’s characterized by the degradation of cartilage around the joints, which can eventually lead to bone rubbing against bone during movement. The condition can be very painful. Its causes aren’t fully understood, but risks include obesity and a sedentary lifestyle.

Rheumatoid arthritis, on the other hand, is an autoimmune disease that results in painful inflammation and joint damage. It affects about 1.5 million people, mostly women between the ages of 30 and 60.

What is a good gift for someone with arthritis? Although arthritis is not a simple condition, buying a gift for someone with the disorder doesn’t have to be complicated. Consider the person’s interests and contemplate items that may elicit a smile or help them get through the day a little easier.

1. Voice-recognition software

Many people have arthritis that affects their hands, diminishing dexterity and making it difficult to do everyday tasks such as type. Voice-recognition software like Dragon allows people with arthritis to browse the web, compose emails, and create documents without typing or using their hands.

This makes a wonderful gift for budding authors who are perhaps held back by limited mobility in the hands or a businessperson who relies heavily on email for communication.

Computers are ubiquitous and something as simple as voice-recognition software could make a big difference in the life of someone with arthritis.

2. Book rest

For the person with arthritis in your life who loves to read, holding a book can lead to pain in the hands. A book pillow rests in the lap and has a pyramid-shaped, soft top that supports a book. A person can use the pillow while sitting or lying down, making it easy to savor a quiet afternoon absorbed in the words of a favorite author.

Other, hard-surface book holders are available that may work better on a desk or table.

3. Fun, helpful kitchen gadgets

Simplify life for someone with arthritis with automatic kitchen tools. Options range from automatic wine bottle openers to can openers to food processers. Did you know companies also make automatic pepper mills and pot stirrers? These mechanical devices could be a lifesaver for someone with arthritis in the hands.

If the person you know is interested in living a healthy lifestyle, you could purchase a juicer or blender so they can make delicious fruit and vegetables beverages that support an anti-inflammatory diet. A crockpot for slow-cooking meats or making delicious soups and stews could also make an excellent gift.

4. Hot or cold therapy tools

Heat helps people with arthritis find relief from aching joints and muscles. A heating pad makes a wonderful present, perhaps one specially contoured for the neck or with automatic massagers inside. Heated socks could provide cozy warmth during cold winter days.

A cozy blanket might be a welcome present, maybe even a blanket with sleeves that’s wearable and supports optimal warmth when relaxing around the house.

Many people with arthritis also find cold therapy useful for treating acute pain. A high-quality ice pack or ointment for soothing painful areas might make a wonderful gift.

5. Exercise equipment

If the person with arthritis you’re shopping for is looking to start an exercise regimen, help out with a gift to support the endeavor. New workout gear can help keep someone motivated. You might buy the person a pass for classes at the local yoga studio or perhaps a gym membership.

Splurging on a treadmill or other piece of home exercise equipment for an extra special loved one would make exercising easy. Free weights, foam rollers, or home workout DVDs also make for affordable, fun presents that support healthy lifestyle goals.

6. Ergonomic gardening tools

For gardening aficionados with arthritis, joint pain can put a damper on a favorite hobby. Save the day with ergonomic garden tools, such as garden trowels with stick-up handles to make for easy grasping or weed pullers with extra long handles to reduce the need for bending. Kneeling pads provide soft spaces to rest the knees when spending time weeding or planting.

You may also opt to purchase garden accessories, such as a bench to provide a place for sitting and enjoying the gardener’s handiwork. Decorations like birdbaths or stone statues can enhance a garden’s aesthetic and add to the atmosphere.

7. Health-food cookbooks

Eating an anti-inflammatory diet is a powerful way to help manage arthritis pain. If the person you’re shopping for likes to cook or is working to eat healthier foods, consider buying a cookbook with recipes targeted for arthritis patients.

The Anti-Arthritis, Anti-Inflammation Cookbook offers a collection of meat-free dishes that are high on health and low on inflammatory sugars and fats. Another option, Eating Well to Fight Arthritis, is geared to the mainstream eater who just wants simple, easy-to-make recipes for living a healthy life.

Other cookbooks/lifestyle books that might support a journey into health include those with recipes for juicing or smoothies. The book Superfood Smoothies offers 100 creative recipes sure to help smoothie chefs sneak greens and other antioxidant-rich ingredients into delicious beverages that support health.

What do you plan to buy for the person on your list with arthritis?

Image by Katherine via Flickr

Eating a diet full of fruits and vegetables, which offer an array of nature’s most potent anti-inflammatory compounds, is commonly recommended to help quiet inflammation associated with rheumatoid arthritis.

Some people are going one step further and adopting a vegan diet, which involves eliminating meat and animal products, such as milk and cheese. Several studies have shown this diet has promise for reducing symptoms, with important caveats.

Eating a meat-free diet may help manage rheumatoid arthritis pain and inflammation.

Rheumatoid arthritis is an autoimmune disorder that involves the body’s own immune system damaging joints and other tissues, including organs. There is not currently a cure for rheumatoid arthritis, but there are a variety of diet alterations and lifestyle modifications that patients use to manage the symptoms, a vegan diet among them.

A study published in the journal Rheumatology compared patients who adopted a gluten-free, vegan diet to those who ate a well-balanced, standard diet. Just 22 of the 38 patients selected for the vegan group adhered to the diet for at least nine months, but nearly 41% of those who stuck with it experienced improvement in rheumatoid arthritis symptoms compared to just 4% of the control group.

Another study published in the journal Toxicology found that patients eating a raw vegan diet experienced reduced joint stiffness and pain, but enjoyed a greater sense of overall health. Raw vegan diets involve eating all or mostly raw foods such as salads.

Research published in the Journal of Alternative and Complementary Medicine found that people with rheumatoid arthritis who switched to a low-fat, vegan diet ate significantly less fat and protein than they were used to while eating more carbohydrates. The study showed the diet greatly helped their symptoms with the exception of morning stiffness.

Why does eating meat affect rheumatoid arthritis symptoms?

Meat contains an inflammatory compound known as arachidonic acid, which may partially explain why abstaining from it helps to diminish rheumatoid arthritis pain and inflammation, according to Bastyr Center for Natural Health, which analyzed the gluten-free diet study results. However the gluten-free aspect cannot be forgotten and may have influenced the outcome, the center adds, noting:

“Although the relationship between food allergy and arthritis remains controversial, a growing body of evidence suggests that allergy is a contributing factor, at least in a minority of individuals with RA.”

The Physicians Committee for Responsible Medicine (PCRM) also says that food sensitivities, which can include meat but also involve dairy, sugar, fat, salt, nightshade plants, and caffeine, may influence the onset of rheumatoid arthritis, a disease that remains a medical mystery. Other foods to consider avoiding include citrus fruits, peaches, bananas, and tomatoes.

Food sensitivities may worsen rheumatoid arthritis pain and inflammation.

Many people undertake elimination diets, choosing one food to stop eating and then waiting a few weeks to determine the impact. PCRM says:

“Once the offending food is eliminated completely, improvement usually comes within a few weeks.”

PCRM identifies specific foods that people with rheumatoid arthritis should eat because they haven’t been linked to arthritis or other, similar pain conditions. Those foods include:

• Brown rice
• Cooked green, yellow, and orange vegetables including broccoli, chard, squash, and sweet potatoes
• Select cooked or dried fruits including pears, prunes, cherries, and cranberries
• Permissible condiments include vanilla extract, maple syrup, and small amounts of salt

What are the risks of a vegan diet for people with rheumatoid arthritis?

One reason a vegan diet might not be optimal for people with rheumatoid arthritis is because of the potential for inadequate amounts of important nutrients, including calcium and vitamins D and B12. Vegan diets also exclude fish, including salmon and tuna, which are high in anti-inflammatory omega-3 fatty acids.

A study published in the American Journal of Clinical Nutrition found that a vegan diet greatly benefited people with rheumatoid arthritis, but that special attention had to be paid to the risk of malnutrition. When subjects first switched to the diet, they experienced decreased body mass in the upper arm area. However, the drops improved after patients began eating foods with gluten and dairy products.

Solutions to these challenges include occasionally eating fish, taking supplements, and engaging in thorough meal planning to cover all the necessary nutrients. Most studies of omega-3 benefits incorporate fish oil pills, and not actual fish, so taking supplements is believed to benefit health.

How can you make sure a vegan diet includes necessary nutrients?

Eliminating meat from your diet does require a little extra planning. But once you get used to the guidelines and figure out a few favorite go-to meals, you’ll be stir-frying veggies and playing with fun spices in time.

Here are a few nutritional guidelines to keep in mind:

• Plan meals to ensure adequate protein intake. High-protein, vegetarian foods include beans, tofu, whole wheat bread, brown rice, nuts, broccoli, and spinach.
• Calcium, which mostly comes from dairy products, must also be accounted for. Possible sources include fortified foods, such as orange juice. Some vegetables are also rich in calcium. They include bok choy and collard greens.
• Animal products also contain vitamin B12, which is a vital nutrient for basic body functions. Some soymilk products and veggie burgers are fortified with the vitamin and supplements are available.

What is the best way to transition to a vegan diet?

When planning meals, continue to organize them around a protein, recommends the United States Department of Agriculture. With a vegan diet, that protein will be a plant-based one as lentils, black beans, or brown rice.

Another tip is to make your favorite recipes while substituting meat for another item. For example, you might make tacos with a meat substitute or simply beans and vegetables. Lasagna could also include a soy-based meat product combined with spinach and other vegetables.

You might also consider transitioning slowly, designating one or several days of the week meatless as you learn the basics and get comfortable with the idea of not eating meat.

Have you tried a vegan diet to minimize rheumatoid arthritis symptoms?

Image by Jennifer via Flickr

Arizona resident and founder of Citrine Natural Beauty Bar Melissa Lenberg developed rheumatoid arthritis as a teen, and consequently developed a heightened sensitivity to the products she put on her body. The skin is the body’s largest organ, and lotions, soaps, and cosmetics placed on it seep into the body, and, some believe, alter its functioning.

As Lenberg grew older, her passion for cosmetics led her to Los Angeles to pursue her dream of becoming a professional makeup artist. However, after returning to her Arizona hometown, Lenberg found herself revealing her beauty secrets to inquiring friends and family members. The safe, toxin-free, all-natural beauty products she used made her skin glow while making her feel good about the things she put on her body.

To share her passion of natural cosmetics with others, Lenberg opened Citrine Natural Beauty Bar in November 2012 at Biltmore Fashion Park’s Union, a place offering local retailers small spaces in the glitzy shopping mall.

Rheumatoid arthritis warrior follows passion and opens natural cosmetic shop.

Lenberg told Frontdoors News:

“It is important to bring attention and awareness to arthritis, the nation’s leading cause of disability. I encourage everyone to be cautious about what they put in and on their bodies, especially makeup and beauty products. My store offers only natural and toxic-free products which I feel comfortable using on myself.”

Rheumatoid arthritis affects 1.5 million nationally. The disorder is an auto-immune disorder, which means the body attacks its joints as if they were a foreign substance such as a bacteria or virus.

The immune systems of those with the disorder can’t tell the difference and seek to protect the body but actually cause more harm than good. Widespread inflammation can lead to damage in joints and organs including the heart.

The severity of symptoms varies from person to person, but include joint stiffness, especially in the morning, and swelling, along with pain and fatigue.

Traditional beauty products include a host of chemicals, some of which may cause harm to the body.

The same products used over time can cause gradual changes in the body, leading to allergies or other health hazards, according to the Environmental Working Group (EWG), which publishes a database on the safety of various commonly used cosmetics chemicals. Many chemicals used by cosmetics companies are not tested, and so their safety impact to humans is relatively unknown, particularly when it comes to cumulative exposure.

Research is limited, although some studies have shown an increased risk of rheumatoid arthritis associated with exposure to compounds common in cosmetics. Swedish researchers found repeated exposure to mineral oil, commonly used in cosmetics and derived from petroleum, can increase a person’s risk of the disorder. Mineral oil poses moderate concern for immunotoxicity, according to EWG.

Using all-natural beauty projects may promote health and overall appearance of skin.

Sulfates, parabens, and petrochemicals are those that Lenberg singles out as particularly insidious, causing potential system toxicity as well as blemishes, enlarged pores, and premature aging. The beauty bar owner says using natural products helps to restore a person’s natural glow and improves the overall appearance of his or her skin.

Sulfates, for example, are often found in shampoos to generate lather. Common derivatives include sodium laureth sulfate, which EWG says poses a moderate risk for organ system toxicity and high concern for irritating the eyes, skin, or lungs.

Safety risks for parabens, meanwhile, vary depending on the type, but can present significant risks. Propylparabens, for example, score a 10 on EWG’s hazard ranking—the most hazardous there is. The group says the compounds disrupt the endocrine system by mimicking estrogen and pose a moderate risk of immunotoxicity.

For Lenberg, using natural beauty products offered a way to promote health while still feeling beautiful. The store carries high-end lines including Jane Iredale, Ren, and Apothia LA. A signature attraction includes an essential oil bar where customers can create their own signature mix and purchase a bottle of the all-natural fragrance.

In addition to custom-made, essential-oil based fragrances, Citrine Natural Beauty Bar stocks all-natural fragrances such as Joy Juice perfume, made of scents including blood orange, a strawberry-like scent called davana, rosewood, and marigold.

All-natural products, like those from Citrine Natural Beauty Bar, offer the same beauty benefits as their chemical-laden counterparts without the health risks.

Typical perfumes contain a cocktail of synthetic chemicals, despite their natural-smelling aromas. What’s more, companies rarely disclose the chemicals included, making it difficult for consumers to made educated decisions about their safety. The perfume industry uses any number of more than 3,000 chemicals, according to EWG.

According to the organization’s analysis of several perfumes, as many as 66% of chemicals included in the fragrances but not listed on labels had never been tested for safety, while 19% of those listed on labels never underwent safety testing.

Perfume makers are exempt from federal laws requiring ingredients to be listed on labels.

To avoid the safety and health concerns associated with chemical-laced perfumes and cosmetics, many health-conscious people and those with disorders such as rheumatoid arthritis look to natural products for their beauty fix.

Many of these brands offer plant- and mineral-based products that may cost more, but offer the promise of youthful-looking skin and ingredients that don’t harm the body.

Citrine Natural Beauty Bar stocks body care products, such as lotions, facial care lotions, masks, and serums, along with cosmetics including eye shadow, blush, and mascara. Freshen up in the shower with natural, plant-based shampoos, conditioners, and body washes. Other natural products carried include natural candles and home scents.

Natural products include powerful, plant-based concoctions for every day use and weekly indulgence. For example, a honey mud cleanser features honey mixed with white halloysite clay, and oils including ylang-ylang, myrrh, and frankincense.

Lovers of colorful cosmetics will find products such as RMS Beauty’s sublime lip shine, a fuchsia-colored product that doubles as lip and cheek color. The product features coconut oil and beeswax, along with several certified organic ingredients.

Options for foundation include Per-fekt’s skin perfection crème, which includes SPF 30.

Have you ever used natural beauty products from Citrine Natural Beauty Bar?

Image by tommerton2010 via Flickr