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Date: 09.06.2014
From: Josie

Subject: How much is to much

Hi. I am a 44yr old female and started to develop osteoarthritis at around 38yrs old.
In January this year I joins a gym and slimming world and have lost 26lbs and do spinning and body pump classes at least twice a week, I have also started riding a bike and ride 10-20 miles at a time.
I must say that on the whole I feel great for having list the weight and got myself fit but my knees and hips are becoming a problem :(. I did a 3.5hr fell walk last week up and down hills and for two days afterwards my hips were aching and painful, also my knees hurt when I ride my bike for any length if time and then they ache lots when I'm resting afterwards.
Am I doing to much? I read that if you build your muscles around your joints it helps but I feel that mine have become worse. Any advice would be much appreciated. Thankyou
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Date: 09.06.2014
From: Josie

Subject: Re: How much is to much

Can I also say that I cannot take anti inflammatory drugs as they upset my stomach so it's just paracetamol
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Date: 09.06.2014
From: Sean

Subject: Re: How much is to much

Josie

I flared after too much exercise a few years ago - there are studies on exercise and impact on disease

http://www.ncbi.nlm.nih.gov/pubmed/16573358

Over exercise uses up vital protective resources like vitamin A, zinc - a lack of which play a big role in autoimmunity.

My belief is that supplementation with antioxidants and focus on gut function can help protect you and allow you exercise more.

http://www.jissn.com/content/9/1/45

This study says -

"In conclusion our data support the hypothesis that an adequate probiotic supplementation can improve intestinal barrier function, redox hemostasis and low-grade inflammation in men under sustained exercise stress."

I would say do enough to make you feel good but don't push yourself to the point where exercise is a struggle.

In fact I found this article which also reviews the same research -

http://institutefornaturalhealing.com/2013/08/5-easy-ways-to-get-the-most-out-of-your-workouts/
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Date: 09.06.2014
From: Sean

Subject: Re: How much is to much

Hi Josie

osteoarthritis - so long called wear and tear is now consider by many research groups as autoimmune - inflammation related.

I see osteoarthritis (in young people) as wear and tear with a failure by the body to rebuild damage.

This article from a top US University a few years ago explains

http://med.stanford.edu/news/all-news/2011/11/osteoarthritis-results-from-inflammatory-process-not-just-wear-and-tear-study-suggests.html
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Date: 09.06.2014
From: marlene

Subject: Re: How much is to much

Hi Josie, I am also an OA sufferer and have been since my 30s and now I am 63yrs.
It is hard to find a happy medium with exercise if you do too much it is painful for days and if you don't do any the joints stiffen up. I find the best exercise is swimming as the water takes the strain. Saying that I only swim in warm pools usually when abroad as the cold water doesn't do me any good either.
Losing the weight is the way to go well done.
I also can't take anti inflammatory drugs as I have Asthma. There are lots of other Painkillers you can take I take Tramadol and Co-codamol. If you find the pain is getting to much speak to your GP about your pain relief.
Keep things as simple as possible Gentle Exercise Good Diet a Good nights sleep and when your body says slow down then slow down.
I hope you find a happy medium and try not to over do things.
I hope this helps.
Take care xx
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Date: 20.09.2015
From: peter roberts

Subject: Re: How much is to much

Josie,

sorry to hear about your story.

I recently read an article that might help you

http://www.vitanana.com/blogs/news/64798723-no-more-inflammatory-osteoarthritis-and-gout-with-cherries
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Date: 06.10.2015
From: Jacqui

Subject: Re: How much is to much

I have recently been diagnosed with osteoarthritis and although I had lost a lot of weight prior to 3 years ago, I have put on half a stone due to a neck injury and have been told to lose it. I have an exercise bike and have started to use it again for about 20 mins a week - I want to increase this but am worried about causing more pain. I have osteoarthritis in my hands and feet and expect I will get it in my damaged neck.
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