2. Arthritis is defined as inflammation of the joints and comes in 3 forms:  Osteoarthritis Arthritis  Rheumatoid Arthritis  Juvenile Arthritis

3.  Pain in joints.  Tenderness of joints.  Joints may be stiff.  Loss of flexibility

4. There are a number of natural supplements that may be taken to relieve arthritis symptoms:  Pine Bark  Glucosamine/Chondroitin  Calcium  Vitamin D3  Ginger  Tumeric  Omega-3

5. A recent research study has shown positive effects of pine bark reducing joint pain associated with osteoarthritis. Those who participated in the study reported:  Improvement in joint pain  Decreased use of pain medication  Reduced stiffness  Improvement in physical function  Enhanced in overall well being (Arthritis Foundation, 2013) http://www.youtube.com/watch?v=GsJVimGc980

6. Glucosamine is a natural supplement that is found in the body’s joint cartilage; this works as the joints lubricant (Davis, 2008). This helps with slowing deterioration od cartilage, relieve joint pain, and improve mobility. Chondroitin is also found naturally in the cartilage and also in the bone. This supplement has been found to reduce inflammation, reduce joint pain, and improve joint function (Davis,2008).

7. We all know that the role of calcium is key for building healthy bones which will keep your bones healthy when battling osteoarthritis (Davis, 2008). Foods Rich in Calcium Cheese Collard Greens Yogurt Fortified Cereals Milk Soybeans Sardines Enriched breads Spinach (WebMD, 2013) Kale Turnips

8. Tumeric, great for joint pain and stiffness, is a common plant used in traditional Chinese medicine to treat arthritis. This plant is also used in Ayuvedic medicine to treat those suffering from arthritis. A 2006 study found that tumeric was more efficient at preventing inflammation rather than reducing it. Researchers also found that those on blood thinners shout take precautions because it may increase the risk of bleeding (Davis, 2008).

9. Vitamin D3 plays an important role in bone density, especially when taken with calcium, and a study conducted in the U.K showed that vitamin D3 was beneficial for those suffering from osteoarthritis (Davis,2008)). Experts suggest 1,000 IU to 2,000 IU of this vitamin to achieve best results. Foods Rich in Vitamin D3 Cod Liver Oil Sardines Swordfish Liver Beef Salmon Tuna Milk (NIH, 2013)

10. Ginger, which is great for joint pain and inflammation, has been used by the Chinese, Japanese, and Indian for over a hundred years to treat for pain and inflammation. A study by the British study confirms the benefits of ginger but should be taken with precaution if you are on blood thinners or going in for surgery. Ginger can be found in a number of forms; powdered, capsules, and fresh ginger (Davis, 2008).

11. Omega-3 is something that we hear a lot about lately and this has been found to be an excellent source for joint health. Healthy fats play a crucial role in maintaining healthy cells throughout our bodies; including our joints (Davis, 2008). Several studies have determined that consuming Omega-3, on a regular basis, will decrease morning stiffness and joint tenderness due to arthritis (Davis, 2008). Omega-3 Rich Foods Flaxseed oil Chia Seeds Butternuts Flaxseeds Fish Oil Walnuts Salmon Mackerel Herring (Nutrition,2012)

12. Aside from the natural alternative mentioned above, there are everyday changes that can be made to ease the discomforts that come with arthritis. First and foremost, excessive weight adds stress to your joints and decreases circulation to your body; less stress on your joints = less joint pain (Davis, 2008). Exercise is great for increasing flexibility, strengthening muscles, building the tissue that supports the joints, and makes for an overall healthier you (Davis, 2008). Other options for helping to maintain the strength in the surrounding tissue includes massage therapy, physical therapy, water aerobics, gentle yoga, and tai chi (Davis, 2008).

13. Arthritis Foundation (2013). Pine bark suggested osteoarthritis relief. Retrieved from http://www.arthritistoday.org/arthritis-treatment/natural-and- alternative-treatments/remedies-and-therapies/pine-bark-extract.phphttp://www.arthritistoday.org/arthritis-treatment/natural-and- alternative-treatments/remedies-and-therapies/pine-bark-extract.php. Davis, J. (2008). Alternative and supplements for arthritis joint pain. WebMD. Retrieved from http://www.webmd.com/vitamins-and-supplements/lifestyle-guide- 11/alternatives-and-supplements-for-arthritis-joint-pain?page=1http://www.webmd.com/vitamins-and-supplements/lifestyle-guide- 11/alternatives-and-supplements-for-arthritis-joint-pain?page=1. NIH (2013). Vitamin d. Retrieved from http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. NutritionData (2012). Foods highest in total omega-3 fatty acids. Retrieved from http://nutritiondata.self.com/foods-000140000000000000000.htmlhttp://nutritiondata.self.com/foods-000140000000000000000.html. WebMD (2013). Top 10 calcium rich foods. Retrieved from http://www.webmd.com/food-recipes/features/10-calcium-rich- foodshttp://www.webmd.com/food-recipes/features/10-calcium-rich- foods.