The Arthritis Gardening Solutioncontributing factors such as food allergies, leaky gut syndrome,...

The Arthritis Gardening Solution

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THE ARTHRITIS GARDENING SOLUTION:

How to Get Rid of Your Arthritis Aches and Pains,Sleep Better, Lose Weight and Improve Your Appearance

Through the New Science of�Comfortable Gardening�!

William Bodri, MS

www.arthritisgardening.com

Copyright © 2003 William Bodri

http://www.arthrisgardening.com/


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MEDICAL DISCLAIMER PAGE

This book is written to serve as a general reference to help arthritis sufferers togarden without pain and injury. The information is intended for general informationalpurposes only and should not be construed as medical advice, diagnosis or medicaltreatment. It is not intended to be a substitute for medical advice and care.

We cannot accept medical or legal responsibility for having the contents of the bookconsidered as a prescription for any person. Some of the guidelines outlined in thisbook are based on time-honored, common sense approaches that anyone can use.However, before undertaking any specific recommendations outlined in this book,you are urged to consult with your doctor.

Anyone who experiences ongoing pain should seek advice from his or her physicianor other licensed medical practitioner. You are urged to consult a physicianconcerning your own situation and any physical problems or medical questions youmay have. You and your physician or licensed health practitioner must take fullresponsibility for the use of information in this book.

Copyright 2003 William Bodri

All Rights Reserved in all Media

Top Shape Publishing, LLC1135 Terminal Way, Suite 209Reno, Nevada 89502www.arthritisgardening.com

eBook design by ebookgraphics

www.arthritisgardening.com

http://www.ebookgraphics.com/


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TABLE OF CONTENTS

What is Arthritis? ��....................................................................................... 4

Why It�s Essential for People with Arthritis to Exercise ��............................ 6

How and Why Gardening as a Form of Exercise will Help You with YourArthritis.��............................................................................................. 12

The Heart of the �Comfortable Gardening� Way: Proper GardeningMovements................................................................................................... 17

Special Hints and Suggestions Particularly Appropriate for IndividualsGardening with Arthritis ��.................................................................... 32

How to Select the Right �Enabled� Gardening Tools ��................................ 38

The Best Suppliers of Arthritis Gardening Tools and Supplies ��................. 42

Some Popular Methods for Managing Arthritis Pain ��................................ 49

How to Reverse Your Arthritis Naturally Using the Nutritional and NaturopathicApproach ��.......................................................................................... 54

The Very Next Steps You Should Take ��.................................................... 68

Books of Special Interest to the Arthritis Gardener ��.................................. 71

The Best Health Books to Help Rid Yourself of Arthritis Forever ��............. 73

Links to Other Websites of Interest ��.......................................................... 74

Where to find More Information on Arthritis Pain ��.................................... 78

BONUS 1: How to Save an Average of 42%, and as Much as 89% Off the Costof Your Arthritis (and Other) Prescription Drugs

BONUS 2: Use these Meditations to Help Cure Your Arthritis and Silence YourArthritis Pain

BONUS 3: Grow these Plants to Clean Your Rooms of Poisonous Air andToxins

BONUS 4: Special Edition Coupons from Arthritis Gardening Tool Suppliers


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WHAT IS ARTHRITIS?

Arthritis is a general term that refers to a variety of rheumatic diseases that affect thebody�s joints and connective tissues with pain, swelling, stiffness and inflammation.Almost 43 million Americans have arthritis, which is about 1 out of every 6 people. Itis considered the number one cause of disability in the US.

The most common types of arthritis are:

• Osteoarthritis• Rheumatoid arthritis• Gout• Systemic Lupus Erythematosus• Ankylosing Spondylitis• Juvenile rheumatoid arthritis• Psoriatic Arthritis

Osteoarthritis is the most common form of arthritis and affects approximately 70% to80% of the population over age 50. It is usually accompanied by morning stiffness,the crackling of joints, pain and discomfort, and disability in varying degrees. Itoccurs when the linings of your joints start to degenerate and fail to maintain theirnormal structure. When the cartilage that protects your bones starts to wear away,this leads to pain and stiffness in the joints.

Modern medicine does not have a way to treat this chronic condition except byproviding symptomatic, temporary relief through the use of painkillers and NSAIDS,which are �Non Steroidal Anti-Inflammatory Drugs.� Osteoarthritis is responsible foran enormous consumption of painkillers and NSAID anti-inflammatories that oftenproduce devastating long-term side effects such as ulcers and gastrointestinalbleeding.

Furthermore, these drugs do not stop the progression of osteoporosis. In the longrun they have actually proven to worsen the condition because they mask thesymptoms of the disease, which leads to an acceleration of joint destruction.

As to rheumatoid arthritis, unlike osteoarthritis it is an �autoimmune disease.� Inrheumatoid arthritis, the body�s immune system turns against the body and attacksits joints and tissues as if they were foreign invaders. The joints hurt, swell andstiffen so that the person suffers aches, pain and fatigue.

Technically, rheumatoid arthritis is characterized by chronic inflammation andthickening of the synovial lining of joints, and the destruction of the cartilage within


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the joints. This is what leads to the terrible pain and inflammation. The actual causesof rheumatoid arthritis are poorly understood although they are thought to involvecontributing factors such as food allergies, leaky gut syndrome, hereditary factors,and microbes.

The clinical picture of rheumatoid arthritis varies from occasional chronic jointinflammation to painfully deformed joints. The disease is also often accompanied byweight loss, low-grade fever, a general feeling of soreness, and sometimesdepression.

Although normally a debilitating disease, rheumatoid arthritis can be managedthrough a nutritional approach and appropriate exercise. The slow and gentlemovements of gardening can help in managing this condition.


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WHY IT�S ESSENTIAL FOR PEOPLE WITH ARTHRITIS TOCONTINUE TO EXERCISE

Because of the pain or damage caused to their joints, people with arthritis often findit hard to stay active. Being inactive may actually increase the problems of arthritissufferers because when people become less fit through lack of exercise, theybecome weaker and less flexible. Inactivity can also lead to weight gain, high bloodpressure and heart disease.

The pain of arthritis also often creates feelings of stress and helplessness, and theresulting health care costs often place a financial burden on those families dealingwith arthritis. If there were some way to decrease these negative factors, it would bea great boon to arthritis sufferers and their families.

Luckily there is.

It used to be thought that people with arthritis should avoid all sorts of exercise forfear of hurting the joints even more. People often heard that arthritis is caused by the�wear and tear� on joints, and so they avoided exercise. However, medical studieshave shown that exercise can help arthritics by producing a variety of variousphysical improvements.

In fact, research studies and popular experience has shown that exercise helpspeople with arthritis in many ways. Your joints are made to move and if you rest aparticular joint day after day, the muscles that support the joint will slowly weaken.Furthermore, the tendons that attach your muscles to your bones will become lesselastic which, to a person suffering from arthritis, means even more pain andstiffness.

When a joint is immobilized for a period of time, it initiates a series of physicalchanges that result in the total destruction of the joint in about four months. Even ifyou don�t have arthritis or some other joint disease, this is destined to happen.Adhesions will begin to appear on the joint and it will begin to be covered by astrange tissue growth on its surface. Tears will occur where the tendons meets thebone. Ligaments will become lax and lose their strength, the cartilage that caps theends of bones will start to degrade (in fact it will become perforated with ulcers), andthe tissues will start to suffer enzymatic degradation.


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Regular joint movement and exercise prevents and even reverses this downwardslide. Therefore, exercise is a powerful and necessary tool for managing arthritis.Exercise helps your muscles become stronger, your tendons become more limber,and even helps your pain and joint stiffness to begin to fade.

There�s another benefit to exercise as well. When people have osteoarthritis, itaffects the cartilage of their joints. Staying active, however, will provide a healthyflow of oxygen and other nutrients to the cartilage that protects joints becausecartilage doesn�t receive nutrients from the bloodstream; moving joints moves thesynovial fluid that surrounds joints, and this is what supplies the joints with life givingnutrients.

Of course we're not even mentioning the fact that the 1996 Surgeon General'sReport on Physical Activity and Health said that regular, moderate physical activity isbeneficial in strengthening muscles and bones, increasing flexibility and stamina,decreasing fatigue, and improving the general sense of well-being. That's just sayingthat exercise is good for you in general, but especially in the ways that will impactyour arthritis.

More recently, a study involving stretching and rheumatoid arthritis, published in theJournal of Rheumatology, found that arthritis patients could gain definite benefit fromstretching activities which would help reduce pain, improve joint mobility, increasetheir energy levels, and relieve stress and tension. In addition, an article in theJournal of the American Academy of Orthopedic Surgery confirmed that many age-related declines in musculoskeletal function can be reduced through regular physicalexercise.

Exercise, for those with arthritis, is empowering in so many ways. When you havearthritis, exercise is beneficial because it:

• Increases muscle strength• Reduces joint pain• Reduces stiffness• Increases flexibility• Increases blood flow to the muscles and joints• Increases endurance• Helps with weight reduction• Helps combat depression• Leads to an improved sense of well being


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In general, people who exercise stay healthier and live longer lives than those whoare inactive. While this holds for all people, it is especially true for those sufferingfrom arthritis who are often limited by their arthritic condition.

An arthritis sufferer who wishes to feel comfortable must remember five things whenexercising or staying active. They must use good body mechanics that alleviate jointstrain by:

1. using their body leverage2. using good posture3. distributing their load over stronger, larger joints4. not staying in the same position for long periods of time5. reducing excess body weight

Research shows that many people with arthritis can safely participate in regularexercise activities. Exercise keeps their joints flexible, and arthritis sufferers areadvised to do at least 30-minuites of moderate physical activity or exercise per day.

There are three types of exercise particularly beneficial to arthritics that can helpreduce arthritis-related pain and disability. A variety of publications, including arecent issue of Geriatric Nursing, confirmed that these three exercise types could inparticular benefit arthritis sufferers:

• Range of Motion or Flexibility Exercises � �Range of motion� refers to thenormal degree of movement that a joint can experience in any direction, soyou can think of range of motion in terms of flexibility. Range of Motionexercises help relieve stiffness and maintain the normal joint mobility oftenlost by arthritis sufferers.

If you are interested in helping your muscles stay relaxed, increasing yourjoint flexibility or just maintaining it, you must perform this type of exercise ona regular basis. Range of Motion exercises are gentle, low intensity exercisesthat you should perform every day, or every other day. Gardening providesample opportunity to perform this type of exercise: bending and stretching toplant, weed or prune plants can help your joints stay flexible.

• Strengthening Exercises � Strengthening exercises are more vigorous thanflexibility exercises because they help to increase your muscle strength.When your muscles are stronger, this increases your ability to lift, pull andpush whenever you need to do so in your daily life. Strengthening exercisesalso assist in maintaining proper posture, which is important to arthritics.


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Strengthening exercises are basically resistance exercises. They ask yourmuscles to work a bit harder than usual, which happens when you try to lift anarm or leg against gravity or some other force.

Another example of strengthening exercises is using weight machines toprovide resistance to your muscles. Muscles become stronger bystrengthening activities and become capable of working longer. The benefit ofstronger muscles is that they protect joints affected by arthritis. Strengtheningexercises can be performed every day or every other day, and the tasks ofgardening provide a variety of instances where strength comes into play:carrying things, digging in the garden, hoeing, turning compost, and otherclean-up activities.

• Endurance, Aerobic or Cardiovascular Conditioning Exercises � Theseexercises use the large muscles of your body in repetitive, rhythmicmovements. This is the kind of exercise that burns calories and helps youcontrol your weight, which is a factor for arthritics since extra weight putsextra pressure on the joints. Endurance activities help your heart and lungsstay healthy. Endurance exercise also helps improve cardiovascular fitnessand with better blood circulation, your emotional mood and well being.

Various medical studies have shown that aerobic exercises can actually helpreduce the joint inflammation typically suffered by those with arthritis.Walking, swimming, treadmills, rowing machines, dance or bicycling,sweeping or shoveling the driveway, playing golf, walking the dog are allexamples of this type of exercise. So are mowing the lawn, raking leaves,hoeing a garden, spreading mulch or pushing a wheelbarrow.

As we get older, time starts to take its toll on our bodies. This is why many peopleover the age of 50 get osteoarthritis, which is degeneration of the joints. Our bonesalso suffer degradation over time, as do our muscles. By the time a 30 year oldreaches 70 years of age they�ll lose about 25% of their muscle mass, and another25% by age 90.

This means that exercise becomes more important as you age, for exercise willprevent bone loss and muscle wasting.

Aerobic exercise can increase blood circulation to your arthritic joints and tissues,promote weight loss, reduce joint stress, ease pain, and slow the progression ofarthritis. They�ll help you maintain muscle balance and function.


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Range of motion exercises will help keep joints flexible. If you want to keep theflexibility you already have, you have to engage in range of motion exercises. Butsince most people hate to exercise, what daily activity will naturally produce this sortof activity?

To build muscles and reverse the bone loss of osteoporosis that normally occurswith aging, strengthening exercises are important that involve resistance such as theraking, hoeing and other activities encountered in gardening. These types ofactivities will build muscle strength and endurance.

This is just a short synopsis as to why gardening is a perfect solution for the exerciseneeds of arthritis sufferers. But more on that in the next chapter.

We have just one more thing to go over before we conclude, which is to puncturesome of the common myths about exercise and to show how they don�t apply togardening.

Here are the 5 most common myths about exercise and why they�re all wrong:

Myth 1. Exercising makes you tired

Actually, as people exercise and become more physically fit, most individualsfeel they have even more energy than before due to their exercise. Regularexercise helps you reduce fatigue as well as manage stress. As you�ll see,gardening also provides these benefits and offers a calming influence for yourlife.

Myth 2. Exercising takes too much time

It only takes just a few minutes a day to become more physically active, suchas working in a garden. You just have to get up off the couch or sofa and doit. Regular exercise doesn�t need more than 30-60 minutes several times aweek. If you get into an exercise routine through gardening, then physicalactivity can become a natural part of your life.

Myth 3. All exercises give you the same benefits

Only certain types of sustained exercise can burn off calories and only certainothers give you increased flexibility or muscle strength. It all depends on the


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type of activity you perform. With a little creativity, gardening can provideopportunities for all the different types of exercise you need.

Myth 4. The older you are, the less exercise you need

Most individuals become less active with age and therefore need a way tomake sure they are getting enough physical activity. In general, all ages canbenefit from regular physical activity and age is not a limitation for exercise. Infact, regular physical activity in older persons increases their capacity toperform the activities of daily living, which is why we encourage gardening asa way for arthritis sufferers to maintain their physical abilities andindependence. The important thing is to tailor your gardening program to yourown fitness level.

Myth 5. You have to be athletic to exercise

Most physical activities do not require any special athletic skills, andgardening certainly does not either. All it requires is your will. In fact, that�swhy gardening is the perfect form of exercise for arthritis sufferers becauseanyone is equipped to garden and use gardening to stay active and healthy.

Now that we�ve gone over these myths, you should recognize that people witharthritis are not excused from the need to exercise, and that gardening as a form ofexercise is something we�ll introduce as perfect for the arthritis sufferer. It doesn�tjust have exercise benefits, but other benefits as well.


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HOW AND WHY GARDENING AS A FORM OF EXERCISE WILLHELP YOU WITH YOUR ARTHRITIS

Different activities involve different types of physical exercise, but the beauty ofgardening is that it can provide opportunities for all three types of exercise whicharthritis sufferers need. It will help you maintain joint flexibility, range of motion andquality of life.

Gardening is not only a great form of exercise and stress reducer, but produces thewonderful result of letting you watch things grow as well! It is a leisurely activity thatnaturally allows for a period of stress-free, peaceful contemplation while producingbeautiful plants and flowers.

Imagine yourself several months from now standing there, healthier and more activewith less joint pain and problems, and looking upon a beautiful garden that you havegrown yourself. That�s what gardening can do for you. It can be uplifting in so manydifferent ways. And because it�s a form of exercise, it can even help you lose weight.

Gardening is actually America�s favorite leisure outdoor activity, and the NationalGardening Association says that it is enjoyed by over 78 million people. As a pressrelease from the University of Missouri-Columbia Department of Physical Therapystated,

Arthritis is one of the most common diseases affecting adults in Americatoday. Gardening can be an excellent treatment for this painful and oftendebilitating disease. People who have arthritis and garden maintain betterflexibility in their joints, a larger range of motion and enjoy better quality of lifethan what they did before taking up this calming hobby.

This is why gardening is a recommended activity for arthritis sufferers, for as justone of its many benefits, it will help people remain physically able. Frankly,gardening can help your arthritis in all the right ways. For instance, a comprehensiveexercise program for arthritis sufferers includes all three forms of helpful exercise�flexibility, strengthening and aerobic activities--however, only a few activities, suchas gardening, can supply the opportunity to satisfy all three of these exerciseobjectives.


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Gardening will

1. Help keep your joints moving2. Help maintain and improve the strength of your muscles3. Help keep up the level of your general fitness and health4. Also lead to an empowering sense of accomplishment

This explains why gardening is so highly recommended for arthritis. If done correctly,the flexibility and joint mobility it inspires will help provide arthritis pain relief, it willhelp you maintain good posture, and gardening will increase your energy and vitalityand your ability to do things in other areas of life. Pain does not have to be theinevitable result of gardening, so throw that notion out of your mind. You need theexercise, and you can garden without pain if you follow the proper precautions.

Within limitations, gardening will provide the exercise that will help you alleviate thestiffness that comes with arthritis, and will help you maintain or increase yourstrength and flexibility. If you are suffering from range of motion problems now, youcan use gardening as an activity to help regain it.

In short, the motions and tasks of gardening will reduce joint pain and stiffness, buildstrong muscles around your joints, and increase flexibility and endurance.

Gardening can give you a sense of accomplishment that helps lift your mood so thatyou sleep better and is also an activity that burns calories. Lastly, since it is a form ofexercise, it will help stave off the osteoporosis which can produce hip fractures.

The motions necessary in gardening promote joint flexibility. The tasks of gardeninginvolve strengthening activities. The movements of walking in gardening and itsvarious other activities can be aerobic, and gardening will help you enjoy the freshair and bright sunshine.

Gardening activities can always be done at your own comfortable pace, withmoderation, and without worry of hurt or strain. They will help you forget your achesand pains as you focus on other activities that bring life to the world.

There is another big payoff to gardening that goes far beyond just better physicalwell being, and which other forms of exercise cannot match. That payoff is the senseof accomplishment gardening generates. Gardening can enrich your life not justphysically, but emotionally and spiritually as well. You see, it�s absolutely true thatgardening can help your arthritis in all the right ways.

Gardening is meaningful, rewarding work that rewards the heart and soul. It makesyou feel good because it gives you the opportunity to feel you have accomplished


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something in helping things grow. The very knowledge that you are responsible forcaring for another living being is also quite rewarding to many people. For somepeople, that�s what keeps them going.

Many people whose arthritis has left them feeling debilitated, dependent anddepressed experience a reversal of roles and renaissance of new being when theystart to nurture living plants. It is as if they got a new lease on life, and they start tokeep themselves active because of the responsibility they bear. Gardening lets themrealize that they still have a place in the world as a functioning, nurturing humanbeing.

Once you start gardening, it can help you shed the stresses or depressing aspectsof a frantic world, and totally change your outlook on life into something that�s muchmore positive. For some people, it�s given them an entirely new lease on life.

Once people start getting into gardening and feel the sense of accomplishment itbrings, then despite their limitations, they start looking for a way to do other thingswhereas they previously might have given up. This type of �can do� attitude thenstarts to pervade the other areas of their life.

People starting upon gardening sometimes encounter obstacles, but once they getover their initial limitations, it�s like climbing over a threshold after which people learnnot to focus on their disabilities anymore, but their possibilities. So gardening is away to help you get over your disabilities. Gardening is not just fun and relaxing, butthe work often engenders a confidence and a renewed sense of purpose in life thatthey never imagined. And it can be a social activity, too.

In short, there are many possible benefits to gardening when you have arthritis. Thefollowing are just a few of these benefits:

Physiological Benefits � You will gain greater flexibility, strength,cardiopulmonary capability (endurance), and physical exercise through yourgardening. You will also benefit from the sunshine and fresh air, and if yougrow things to eat, you�ll benefit from that as well. You might even be able tosell a few things to get some extra income, though most people usually justgive their extra gardening produce away as gifts to family and friends.

Psychological Benefits - Gardening cultivates a sense of confidence andself-esteem, patience, and a feeling of usefulness and responsibility. It also


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gives you an opportunity to use your creative talents. In addition to relievingstress, the acts of weeding, pruning or cultivating can also serve as an outletfor feelings of anger, tension, and aggression. When done in a group,gardening also has the added benefit of developing social and communicationskills and enlarging your circle of friends.

Recreational Benefits - People of all ages enjoy gardening as a hobby, andyou can thereby benefit from all the recreational joys that it offers. As we said,it�s a way to enjoy sunshine, plants and fresh air.

Cognitive Benefits � You can stimulate your mind and cognitive functionsthrough your gardening activities. The tasks of gardening help you increaseyour attention span, raise your level of concentration, develop your problemsolving skills, and improve your ability to work independently. Gardening notonly results in mental stimulation, but also improved motor skills.

Spiritual Benefits � Working with plants often produces a sense ofcommunion with nature, and provides a sense of harmony and place in theuniverse. To watch a garden bloom and prosper is often an inspirationalexperience.

Starting an exercise program may sound daunting when you have arthritis, but withgardening the venture can be slow and fun. Once you start to gain greater mobilityfrom your gardening exercise, you might even choose to move onto more dauntingforms of exercise such as weight training and bicycling. That�s why confrontinggardening obstacles, and finding creative solutions, can be liberating.

Before someone with a very serious arthritic condition starts on an exerciseprogram, however, it is wise to consult with his or her doctor, physical therapist,chiropractor or occupational therapist. These professionals can provide helpfuladvice if you have any special physical needs or concerns.

The physical therapist, for instance, can show you the proper techniques andprecautions when performing certain types of exercise while an occupationaltherapist can show you how to perform daily activities without putting any extrastress on your joints. The chiropractor can help alleviate back and other pains, andteach you how to prevent such pains in the future. As bone and joint experts, theymight also be able to address your arthritis condition directly.

Certain gardening tool companies have also developed special assistive devicesthat make gardening much more comfortable and enjoyable given any of your


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constraints. Thousands of arthritis sufferers are gardeners, and special tools havebeen developed over the years to help them handle normal (and unusual) gardeningtasks despite any constraints from their arthritis condition.

Whether you are worried about weeding, pruning, planting, cultivation or tidying up,a wide variety of helpful tools are available that take into account your own specialneeds and condition.

If you are afraid of the problems in front of you, rest assured that someone hasprobably already developed a relevant gardening solution, and we�ve presentedmost of the resources that will get you on your way. No matter whether you have apainful hip, shoulder, wrist, swollen fingers or damaged joints, you can still carry ongardening in spite of these hindrances. You�ll have to proceed slowly and cautiously,but you can and should use the movements of gardening to exercise your musclesand joints and help keep them free and mobile.


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THE HEART OF THE �COMFORTABLE GARDENING� WAY:PROPER GARDENING MOVEMENTS

In the last chapter we�ve already given you a number of valuable hints for how togarden more effectively when you have arthritis. Since you�ve decided to take upgardening to help your arthritis, or you are already gardening with arthritis and wantto know how to garden correctly through the �comfortable gardening� way, now we�regoing to tell you how to properly move your body so that you don�t hurt yourself butbecome healthier overall.

Here are the rules for how to do it:

Rule 1: Start Slow and Ease into it

When you make the decision to take up gardening for your arthritis, you don�t haveto jump into it with full force. The best rule to follow is to start slow, and graduallybuild up steam. Map out a long-term plan that you can handle with a graduallyincreasing commitment to gardening, and which doesn�t initially require a lot ofexertion.

The first part of this plan of action, however, doesn�t actually involve your garden atall. The first part of this plan should be to discuss what you�re going to do with yourdoctor or health professional. Of course 99% of them won�t know what you�re talkingabout for the simple reason that gardening as a form of exercise isn�t what they weretaught. They were taught to use drugs and expensive equipment to treat arthritis andhelp you reach your fitness goals, and most health professionals nowadays justaren�t up to date with the latest research saying that exercise is good for arthritispatients. Nevertheless, you should keep them informed.

There are a couple of other key points you should take note of when you�re startingout on the arthritis gardening solution.

A major key issue is that the purpose of arthritis gardening is not to raise plants, butto raise your level of health and well being. The plants and your garden are actuallyof secondary importance. They are just a means to an end!

That may sound paradoxical, but your health and personal well being are far moreimportant than your plants or garden! You are gardening to make yourself healthier,not your plants healthier.


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With traditional gardening, the focus is on the plants. With comfortable gardening asan arthritis solution, the focus is on you. So if it comes down to a choice betweenyour health and your garden�s health, you always win hands down. Never continuedoing a gardening activity just to complete it if it ends up harming your health.

Remember that if ever your own well being is threatened because of variousgardening tasks, your well being comes first and the garden can wait. So don�toverly exert yourself, push yourself or exhaust yourself just to complete somegardening task you believe has to be done. That�s not the point. The point is tomake gardening fun�an activity you look forward to�and something you can use toobtain your exercise needs.

Plan on the size of a garden, right from the get-go, taking these needs into account,and taking into account what you�re actually capable of doing. Remember not toinitially bite off more than you can chew. You just want to use gardening to providethe amount of exercise you need to get in shape and stay in shape.

You don�t want to take on the responsibility for building and then managing a gardenthat�s going to entail so much work that you end up shirking from the effort, or whichwill involve too much difficult upkeep because of all the tasks you�ll have to perform.So when planning your garden, assess your own gardening abilities and take theminto consideration, such as:

Can you bend over and pick up objects from the floor without assistance?Can you manage a watering system?Can you lift heavy items, or carry items a fair distance?Can you get to the ground and up without assistance?Can you use your arms to push up on objects or grab hold of objects to pullyourself up from low surfaces?

These considerations, and the fact that you shouldn�t design a garden beyond yourcapabilities, also suggest that you should always stop gardening whenever youbecome sore, tired, hot or bored.

The purpose of gardening with arthritis is to help your body, exercise your joints andavoid injuring your knees, back, arms or legs. The rule is to always ease off ofgardening activities if your joints become painful, inflamed, or red. If that happens,try determining what movements caused that condition, and then experiment with


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tools or different methods to eliminate them. In fact, we�re going to go into exactlyhow you should move when gardening to avoid all these problems altogether.

Part of the arthritis gardening way means that you should plan on gardening forshort periods of time, with lots of breaks, rather than trying to push yourself throughmarathon gardening sessions. A typical gardening session itself will have you goingthrough the following paces:

1. Warming up your muscles and joints through some simple stretchingand range of motion exercises

2. Initially performing some light gardening activities such as picking upbranches, pruning, or light raking

3. Picking up steam and then engaging in more strenuous gardeningactivities

4. Varying your activities throughout your gardening, and switchingtools from hand to hand or gardening stances from foot to foot

5. Stretching again for about 5 minutes or so when your gardening isdone, and then cooling off

That�s the general routine to follow when gardening.

Remember to keep it fun, keep it varied, and take some days off whenever youwant. You don�t want to become a slave to your garden because you want it to be anactivity you always look forward to and enjoy.

Gardening doesn�t have to be labor intensive either. The important point is to getyourself involved with an activity that will cause you to stretch your joints in order tohelp with arthritis stiffness and pain.

Rule 2: Always Stretch First

Whenever you begin a gardening session, the first activity to do is to stretch a littlebit through a full range of motion to warm up your muscles.

In fact, whether or not you garden, you should get into the habit of stretching everyday through range of motion exercises to help your joints and muscles. Stretchingcan even help you get out of bed in the morning.

There are lots of reasons to get into a stretching routine. For instance, stretchinghelps prevent injuries by warming up muscles and tendons. When muscles are more


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limber, then they are less likely to tear. That�s one reason why the ArthritisFoundation strongly supports stretching as a tool for arthritis sufferers.

As you probably know from experience, stretching is the perfect antidote to musclestiffness. A good stretch every day helps keep your joints flexible enough to bend,twist, and do just about anything else you want, so it should become something youdo before any type of exercise or strenuous physical activity. It will help keep yourgardening comfortable, and will help prevent you from hurting yourself.

In keeping our muscles flexible, stretching reduces the chances of any muscle pullsand strains. In fact, a daily stretching routine � which is easy, safe and fun -- is justlike gardening in that it is something to look forward to and a reason to get out ofbed. That�s why it should be incorporated into all gardening routines.

Stretches should initiate the start of any gardening activities because they are gentleon the joints and can be done by anyone at any age in any stage of arthritis. Aperson should spend about 5-10 minutes each day stretching, and working eachmajor muscle group through their stretching regime.

A variety of studies have shown that yoga stretching, in particular, is wonderful forarthritis sufferers and for individuals with bad backs. A 1994 study published in theJournal of Rheumatology indicated that yoga significantly improved tenderness, painand range of motion in the fingers among subjects with osteoarthritis of the hands.Another study that year in the British Journal of Rheumatology demonstrated thatyoga was useful in treating rheumatoid arthritis.

If gardening isn�t doing enough for you, you should also consider taking up yoga forthe benefits it can provide. Of the yoga teachers I�ve known, many have told me thatroughly 40-50% of their senior clients take up yoga because of a bad back, and thatyoga has proven extremely helpful in these instances as well.

Now there are many professionals, such as doctors, personal trainers, chiropractorsor physical therapists, who can recommend specific stretches that are right for you.You probably even know a few of your own, and there�s lots of videotapes you canbuy on stretching listed in the section on arthritis information in the back, or on theinternet in general. To start with, however, you should consider trying these excellentwarm-up stretches from the Arthritis Foundation:

� Stand up straight with your arms forward and your palms facing inward.Doing it together or one at a time, slowly raise each arm as high aspossible and stretch when they are at their peak. After holding that position,slowly move each arm back to its starting position.

� While you are standing straight, shrug each of your shoulder upwards, hold,then lower the shoulder. Repeat for the other side.

� Stand up straight and hold onto the back of a chair or sofa with one hand.Slowly lift one leg to the side, while standing on the other, and then cross it


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in front of the other standing leg and pull. Return to your starting positionwith both feet on the ground and then do the same thing with your otherleg. (Skip this stretching routine if you have had a total hip replacement.)

� While standing up straight, reach with both hands for the sky and stretch.Hold the stretched position, and then slowly lower your arms.

� Slowly bend over and carefully extend your arms toward your toes. Stretchand hold. Let go and then slowly straighten.

� Make a fist. Hold it tight, and then relax by spreading your palm and fingersopen. Repeat with the other fist.

The key to stretching is to go through the motions of working all your groups of bodymuscles slowly. You want to be gentle and easy with your movements and refrainfrom bouncing during stretching. You should also avoid pushing things to a point ofextreme pain.

Always stretch until you start to feel some mild discomfort � which is actually thepoint where your stretching is starting to make some progress � and then try to holda stretching position for about 10 to 30 seconds. Repeat any stretch about 3-5 timesas a warm-up.

The key to stretching is to stretch your major muscles, and work slowly withoutstretching into muscle or joint pain. As an example, before gardening you might trysome of the following stretches as well.

• Try bending over and slowly trying to touch your toes or hamstrings, and holdthat position for as long as possible.

• With your hand on a table or rail, you can try another type of stretch by usingyour free hand to pull your foot forward to work your leg muscles.

• You can stretch your calf muscles by standing on your toes, holding amoment, and then returning to the ground.

• Rotating your arms in a slow windmill motion will improve your shoulder rangeof motion.

• Lastly, slowly moving your head from side to side, trying to look over yourshoulder, will also strengthen your neck muscles.

• Then of course we already have the stretches recommended buy the ArthritisFoundation.

Frankly, almost any set of stretches will do as long as you do them slowly andgently.


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Stretching may hurt a little when you first get started, but the pain quickly gives wayto feelings of relaxation, and relief. That�s why doctors have learned that exercisecan be beneficial to arthritis sufferers.

Exercise strengthens your muscles, ligaments and tendons, which helpscompensate for weakened arthritic joints. It also flushes your cartilage with fluids thatdraw nutrients in and toxins out. In short, exercise limbers and tones the entire body,which leads to all sorts of health, benefits.

Rule 3: How to Properly Lift Things so as Not to Hurt Your BackNow we come to specific gardening movements.

First of all�the back.

There are just a few simple rules to follow in order to reduce the chances of injuringyour back while gardening, or during any other activity. Remember that what we�reabout to tell you doesn�t just apply to gardening, but to any activity where you haveto lift heavy objects.

Gardening is a form of exercise and like other forms of exercise, the first thinganyone should do before gardening is stretch their muscles to warm up a bit, whichwe�ve already said. But we�re going to say it again because it�s the key preventativemeasure for avoiding any type of injury. A few lower-back stretches will prepare yourmuscles for any lifting or bending to follow, and with a little stretching preparation likethis, you�ll be sure to reduce the chances of any sort of back injury.

People usually hurt their back when they try to lift things without being in the properposition, or they hurt their back because they�ve stayed in the same position for toolong a period of time. We�ll tell you about the proper position for lifting things in amoment, but the first bit of advice is change gardening positions for whatever you�redoing every 10 to 15 minutes or so that you don�t strain your muscles or lock yourjoints.

Remember the movie Ben Hur where Charlton Heston, was chained as an oarsmanslave on a Roman battleship? Even though a slave, he would ask the slave masterto move him from side to side of the ship so that the muscles on both sides of hisbody would develop symmetrically. That was smart thinking, and the same wisdomholds here: from time to time in gardening you have to switch from whatever you aredoing and give your muscles a needed break.

One thing you can do is stand up, stretch and then walk around for a minute or two.Or, just switch gardening activities, say from hoeing to raking or to pruning orwhatever. Just this simple break of routine will help keep your back muscles looseso that you can get all the proper benefits of gardening. If you are going to begardening on your knees for long periods of time, use a cushion, keep your backstraight, and don't sit on your heels either.


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Now we come to the good part about lifting.

When you do have to lift something, here�s the proper procedure to follow so youdon�t hurt yourself:

• Position the object you wish to lift in an upright position.

• Stand close to the object you are going to lift � don�t be too far away.

• Keep your feet shoulder width apart � not too close together or too far apart.About one foot will do.

• Squat down by bending at the knees. Always bend at your knees, not at yourwaist.

• Tighten your stomach muscles and securely grab the object you want to lift.

• Roll the object onto your bent knees, and then into your arms if you can.

• Holding the object close to your body, rise up using the strength of your legmuscles so that they end up doing most of the work.

• Slowly lift by strengthening the knees and keeping your back straight.

• Don�t twist your back while lifting. If you have to turn, then pivot with your feetto do so.

• To put the object down, reverse the process by squatting once again andkeeping your back straight as you lower the object to the ground.

These rules pretty much hold when you want to push or pull heavy objects as well.In other words, don�t use your back, but try to use leg muscles instead, and spreadthe weight or pressure over these muscles. Don�t push things with your fingers,either, but use the palm of your hand, which can transmit a greater portion of theforce of your arms.

Whenever you have to push or pull something heavy in the garden or elsewhere, tryto use your arm or thigh muscles rather than your back so as to avoid back sprain.Also, when pushing, pulling or lifting, never use jerky or rough movements. Makeyour movements as slow, smooth and deliberate as possible, and avoid twisting.

Whenever you can, let the appropriate gardening equipment and tools do any heavygardening jobs for you. You don�t have to be superman and do everything yourselffor if you can find someone willing to assist you with lifting, pushing, or pulling, thenwhy not? If willing helpers are available, always ask them for assistance for anyactivities that might cause strain.


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You�d be surprised how many people are actually looking for ways to bond with theirneighbors, and how many friends would be happy to lend a helping hand onsomething quick and easy that only involves a little effort rather than money.Everyone likes to help out in that way � we need only ask.

Lower back pain is something that commonly plagues many people as they age, andit can make gardening a difficult task. Sometimes a visit to a chiropractor oracupuncturist can solve the problem entirely, so this sort of visit is something wealso encourage you to do in order to determine if you can get rid of it. If you havenever done this once in your life, there�s no time like the present. It can be extremelyhelpful.

For instance, I visited a special chiropractor a short time ago to have the position ofmy kneecap reset since it had been knocked out of place for many years. It turns outthat a tiny misplaced kneecap, of all things, had been responsible for most of myback pain and I never even suspected it.

Most chiropractors don�t know about this problem, but it�s actually one of the maincauses of back pain rather than the vertebrae being out of place, so check it out!Anyway, because they have back pain, many people incorrectly think they shouldstay in bed and avoid gardening altogether when that�s usually not the case.

Actually, research has shown that prolonged bed rest usually makes the pain fromacute or chronic back problems worse, so staying in bed is not the thing to do. It�ssometimes the worst thing to do! Exercise and stretching is the thing to do. Whetherit�s yoga or gardening, you have to stretch but you have to stretch in the propermanner, and then things will slowly get better.

While every case is different and you should check with your physician, medicalstudies have shown that people who have suffered back pain and then continue theirnormal activities as much as possible after a 24 hour rest period usually experienceless pain, have more flexibility, and are better able to do work than individuals whochoose to stay in bed. So most individuals will be able to continue gardening withsome minor modifications if they ever do encounter back pain.

Exercise � which means gardening -- is actually a wonderful way to help individualsrecover from back injury. Exercise naturally helps you to maintain flexibility andoverall fitness. It prevents the muscles and tissues around any injury sites fromtightening up, which can increase their susceptibility to strain. And because exercisestrengthens back muscles, exercise can help reduce the likelihood of re-injury.


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Exercise can even help improve your mood and reduce pain by releasing special�feel good� hormones, called endorphins, to the brain.

If you want to know how to conduct yourself while gardening to avoid aggravatingany previously suffered back injury, the key is knowing how to move, sit, stand, andwork in ways that will reduce any strain on your back muscles.

Here are some simple pointers:

• When you are walking and have a back injury, maintain a slight arch in theregion of your lower back, slightly tense your abdominal muscles to keep yourposture, and avoid slouching.

• When sitting, sit with your feet supported and your knees level with or higherthan your hips.

• Use the correct postures when raking, shoveling, hoeing, etc. in your garden.

If you ever catch yourself improperly twisting or bending your back while gardening(or during any other activity) and worry that you have hurt yourself, then here�s whatyou do. Stop for a moment and go through a few standing back bends by archingyour back backwards. If you don't feel any back pain, then go ahead and correctyour posture and continue along with your activities.

If your back is sore, there are also some things you can do about the soreness.We�ve got a whole section coming up on handling all sorts of arthritis pain, but hereare some immediate pointers about a sore back.

First, try applying some wet heat to the area where you are feeling pain. Forinstance, if your back muscles are a bit stiff or sore, then you can apply a hot pack tothe area or take a warm bath or shower. Sometimes the common sense approach ofrubbing liniments over a painful area can often provide relief. If pain ever startsspreading away from your back to your sides or legs, however; if it comes onsuddenly and is coupled with weakness or numbness; or increases in its severityover time, then it�s wise to see a doctor who may prescribe medication if the pain ischronic.

If you do suffer from chronic back problems which you haven�t been able to fixthrough visits to a chiropractor, massage therapist, nutritionist or acupuncturist, andyet you still love to garden, you can always reduce the pain by decreasing theamount time you spend gardening. Better yet, just change the type of gardening youdo or be more careful about the gardening activities you perform and how you dothem.

That�s what we�ve been trying to teach you � the proper way to move and holdyourself while gardening so that arthritis won�t bother you, and so that you actually


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use your gardening experiences to maintain all your flexibility despite havingarthritis.

Here�s some more tips for avoiding back pain as well:

• By putting mulch in your flowerbeds and choosing ground cover plants wherepossible, you�ll spend much less time weeding, which means less timebending your back or spending time on your knees. The best gardeners alsodo as little weeding as possible by using mulch.

• Plant low-maintenance shrubs and perennials, instead of annuals andturfgrass, to cut down on the time you spend bending or on your knees.

• Raised garden beds are an excellence idea for those with chronic backproblems because gardening in raised beds reduces bending. Therecommended height for a raised garden bed is about 2-3 feet tall, and withraised gardening beds you can sit in a chair or bench while gardening. If youtake up container gardening, raised bed gardening, trellis gardening orhanging basket gardening, you�ll have much less reason to bend and riskhurting your back.

• Try using special equipment like large-wheeled garden carts that support theirown weight to move items around the garden, and then you won�t have tocarry them and risk back strain.

• Choose lightweight, long-handled gardening tools that will keep you frombending over and straining your back. Long-handled tools can also makegardening easier by extending your reach and reducing any body movementsnecessary for completing a gardening task. Remember that when usinggardening tools, stand as close to the work area as possible and use yourarm and leg muscles to do the work instead of your back.

• Because an overgrown lawn takes more effort to mow that can lead to backsprain, mow your lawn regularly so that grass doesn't get too tall and presenta problem. When you�re going to mow, adjust the mower handle height toyour hip level and then be sure to push your mower with a straight back.Because many new mowers are equipped with "power assist" features, try toadjust the pace of the mower so that you avoid straining your back by havingto either hold the mower back or push against the power drive.

• Use a sprinkler system for irrigating your garden or leave a heavy hose in thegarden rather than having to lug it around every time you want to use it, andrisk hurting your back that way.


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Rule 4: Taking Care of Your Knees

In gardening, taking care of your knees is also very important. The best way toprotect your knees from stress and strain is to slowly condition them with appropriatestretches and strengthening exercises. Squatting exercises are helpful in this regard� if your doctor permits it, just ten squats a day will do wonders for your knee jointsand muscles.

Basically there are two sets of muscles that protect the knees: the quadriceps (thefront of the thighs) and the hamstrings (the back of the thighs). To ease any possiblestrain on your knees that you might encounter through gardening, and just to keepthem in good shape anyway, you should stretch your legs before gardening activitiesby trying to touch your toes and by alternately lifting and holding each leg for astretch. You should also practice some regular leg strengthening exercises.

If you must squat, remember that squatting can put some unnecessary strain onyour knees if it�s done incorrectly or maintained for prolonged periods of time. If youmust squat, the proper way is to keep your feet flat and your weight evenlydistributed over your legs. Don�t squat with your heels off the ground because thisposition can potentially damage your knee ligaments.

Various preferred gardening positions include keeping one knee on the ground,keeping both knees on the ground, working on your hands and knees using agardener�s kneeling pad, or sitting on a bench, chair or stool to avoid kneeling andsquatting entirely. If a kneeling pad seems inconvenient for you, you can still protectyour knees by using strap-on kneepads. When you want to get up off the ground,another helpful hint is to use one of the popular kneeler chairs as an assist.

Remember that another common alternative to kneeling is avoid the issue entirely byusing raised gardening beds. If you garden on top of a barrel or raised platform, oreven by using hanging baskets, it can mean all the difference in the world and makegardening that much more fun and easier.

Because they�re raised above the ground, raised gardening beds reduce your needto bend, kneel or stoop down to get close to the soil. If raised beds are built withwide borders, they can also offer a convenient place to sit while gardening. Somepeople even prefer beds high enough to stand at, while others may want agardening bed that�s raised on a table so that they can slip their knees under whilesitting.


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Rule 5: The �All Around� General Rules for Comfortable Gardening

The reason that the comfortable gardening approach is so important is that a varietyof common gardening activities contain many of the risk factors associated withCumulative Trauma Disorders, or "CTDs," and this is true whether or not you alreadyhave arthritis.

Carpal tunnel syndrome and tendonitis are two examples of CTD disorders. Theydevelop slowly over time because of repeated "micro-traumas" to various softtissues of the body that are subjected to unusual strain. One of the causes is fromholding things incorrectly for prolonged periods of time, and while individual incidentsmay not cause any noticeable impairment on their own, repeating them over andover can create larger problems. Because certain body movements can causetendon irritation, the obstruction of blood flow through arteries, or compression ofnerves, we have to protect ourselves against this by learning the tenets ofcomfortable gardening.

In comfortable gardening, we try to gain all the benefits of exercise avoiding the fourcardinal sins that can cause CTD and possibly inflame or irritate arthritic joints.These cardinal sins include:

1. Too Much Repetitiveness of Gardening Movements - Many gardeningchores are repetitive by nature such as raking, digging, the trimming ofhedges, pruning of bushes, or planting of flower bulbs. When you use thesame muscles over and over again without changing position, these repeatedmovements can end up fatiguing your muscles and causing joint pain. One ofthe rules of comfortable gardening is to switch movements and activitiesoften.

2. Incorrect Gardening Postures - This not only refers to the position by whichyou hold your body, but also to such things as the angle of your wrist whenyou are using gardening tools such as a hand pruner. You should know thatthe maximum gripping strength for any gardening hand tool occurs only whenthe wrist is in a relaxed or neutral position without any twisting or tilting. Infact, testing has shown that people lose up to 25% of their grip strength whentheir wrist is bent, which easily irritates the tendons responsible for flexing thefingers.


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3. Too Much Contact Stress � An example of excessive contact stress is thatmany gardening tools are made with finger grips molded on the handles inorder to provide the tool with better slip resistance. Unfortunately, these"form-fitting" grooves only fit one size hand perfectly; individuals with largehands who use these tools can experience pain, soreness, and calluses whilesmaller handed individuals will have to spread their fingers to match thegrooves, and thereby lose their gripping strength. In both cases, the pressurerequired to maintain control of the tool will cause contact stress and possiblemuscle fatigue or injury.

4. Too Forceful Exertion � Many gardening activities require your hands and/orarms to apply force on various tools, such as when you are pruning. The forceyou need to apply may be large or small depending upon the job to be doneand the tools to be used. The best way to minimize this force, and protectyour hands and muscles from undue strain that might inflame your joints, is touse special gardening tools that are ergonomically designed.

Let�s see how to apply these rules in various instances to master comfortablegardening.

One of the simple rules to remember in gardening is to vary your hand positionsoften and switch gardening activities often as well. Changing jobs frequently hasthe benefit of exercising different sets of muscles as well as preventing muscles fromgetting sore or suffering from repetitive motion injury.

For instance, when raking or hoeing, you should alternate every few minutesbetween right-handed and left-handed stances. This may seem awkward at first,but make it a game and see how well your left and right hands can perform. Mostpeople always wished they could use both hands with equal dexterity, and this isyour chance to practice a bit.

If you must kneel to do gardening tasks, vary your kneeling position as well. Trybending on one leg and kneeling down to the ground with the other while keepingthe first foot flat, and then switch to the other leg every so often. To avoid injury,remember to always bend from your knees and not from your back.

As to using hand tools to dig or prune, switch hands from time to time. Whencarrying heavy objects that hang from your hands, make sure to use your palmsrather than fingers when lifting or carrying them, and switch from hand to hand


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when holding or carrying heavy objects. If you carry heavy things via a single hand,you can also practice favoring one hand one day, and then the other hand the nextday, so as to strengthen each hand and arm in turn.

Keep your thumb in the upright position to avoid wrist strain whenever you areusing gardening tools. When you are buying gardening tools, also remember tochoose tools that have a particular depression or ridge on the handle for yourthumb. These are ergonomically designed tools that will help keep your hand linedup in a neutral position - with the thumb up and the wrist straight. This position willkeep you from straining your hand, arm and shoulder and encourages the use of thetool in a smooth, gliding motion.

When troweling, use your use your forearm and elbow rather than wrist or fingers,and use ergonomic tools that make the job easier. If your digging tools are sharp,you�ll need less pressure to work the soil, so make sure they�re sharpened for everyseason.

Look for tools that have the right sized grip, too. To find the right fit, make a circlewith your index finger and thumb, which is how big the grip should be. Having theright sized grip will go a long way towards eliminating contact stress.

And while we�re talking about grips, make sure all your gardening tool handles andcarrying straps that you already have are thick enough to provide you with acomfortable grip, and if not you can try adding non-slip padding to your toolswhere appropriate. Another point to remember is to alternate the finger intensityof various hand tasks as you work, as that will help prevent cramping.

Whenever you are going to perform repetitive activities, such as raking, hoeing orweeding, you should also do them in terms of repetitions and sets.

As to muscles, a general rule of thumb is to use your largest muscle groups andstrongest joints possible to complete all your gardening tasks, such as carryingthings on your forearms rather than in your hands. When you are carrying trays, asan example, you can easily spread the load by resting items on a single arm orboth arms with the palms faced upwards.

Try to use your legs, rather than your back, when lifting or spading and never lockyour knee joints when standing.


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Here�s the rule for pushing equipment such as wheelbarrows, lawn mowers orrototillers: never use your fingers to push tools, but rather, use your palmsinstead. If you energy is projected through your palm, you�ll have less chance tohurt yourself and will actually transmit more energy through to your pushing effort.

In terms of breathing, the rule for any sort of exercise or exertion is to alwaysbreathe out during the exertion phase and in during the resting or recoilingphase. To avoid strain, try to match your breathing to your gardening activities.

So we�ve covered lifting, bending, kneeling and pushing. We�ve discussed how toproperly use your hands, fingers, and even feet. We�ve said you should sit downrather than kneel or bend whenever possible when arthritis gardening, limit yourlifting and use the right tools. Pacing yourself and varying your tasks is alsoimportant, as is to avoid twisting, and relaxing your grip on hand tools by using largerhandles or ergonomically designed handles. We�ve said you should switch positionsoften, stretch whenever you commence and finish your gardening, and that youshould stop whatever you�re doing whenever there�s pain.

But this isn�t the whole story of comfortable gardening because there�s so manyspecial tips you should be aware of when you are gardening with arthritis.

That�s what comes next.


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HINTS AND SUGGESTIONS PARTICULARLY APPROPRIATE FORINDIVIDUALS GARDENING WITH ARTHRITIS

As with any activity, be sure to consult your doctor or physical therapist for anyprecautions you should take before you start gardening, but here are a few morespecial tips and suggestions to help you get started and manage your arthritis.

Most of all, don�t be afraid to get involved with gardening when you have arthritis.Plenty of people have faced the same challenges as you do, or even worsesituations, so don�t be afraid to �dig in!� And if you already garden and are beginningto get arthritis, don�t worry that you have to stop because there�s lots of things youcan do about it.

Gardening is such a popular activity that help is available from a number of differentsources -- including the internet, local clubs, cooperative extensions, and localstores -- and you can rest assured that all sorts of solutions have already beendevised for your own special needs. Help is usually just a call away if you bother tomake it.

So when you are considering gardening, first and foremost, be optimistic. Don�tfocus on what you cannot do, but focus on what you can do, and then dig in.

In other words, don�t let your perceived handicaps dissuade you from all the benefitsyou will gain from gardening. And don�t give up just because things are starting toget difficult.

Gardening is like a big fraternal brotherhood in that if you need help or advice, allyou have to do is ask. You can easily find help on �Ask the gardener� sites on theinternet, at your local gardening supply shop, or through local gardening clubs andassociations. People are so friendly when it comes to gardening concerns that morethan enough help and advice will be freely and amply provided.

Now do not focus on the negative aspects of arthritis by fall into the trap of believingyour disability will prevent you from succeeding at gardening. One of the reasons forgardening is to start breaking free of that mindset, and with your growing success ingardening (no matter how small), to chase the �negative� mindset out of other areasof your life.

In fact, many people have actually used gardening to help turn around their lives andget rid of these negative ideas. So remember: lots of help is available for whateveryour situation, and practical solutions to the affects of dealing with chronic healthconcerns. That should not be a concern to keep you from getting started. For thosealready started, now you know how you should move correctly to avoid most of theerrors that people with arthritis make in their gardening �workouts,� and you knowquite a few of the tips that most people rarely think of.


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For instance, if bending is a problem, long handles on tools may help you withyour gardening tasks, and many companies offer tools with suitable long handles.Specialized tools, such as fist grip trowels and rakes, are available to people whoare limited to the use of just one arm or hand.

Raised garden beds, even up to the level of a wheelchair, or perhaps just windowboxes, can also be a solution for those who cannot bend over or who have verylimited gardening space. Individuals in wheelchairs can also use long handledreachers and other tools specifically designed to help them.

The gardening community has worked out a variety of solutions for your ownparticular needs, and all you have to do is explain your situation, and ask theprofessionals what you should do.

Secondly, think ahead by planning for the future. Design the garden according toyour finances as well as your personal strengths and preferences. Look down theroad several years from now, when you are first laying out a flower garden orvegetable bed, and ask yourself what you want to do with it years from now. The keyto gardening is planning�what do you want to grow in what season, and whetheryou�ll later be able to handle the design that you institute.

When you are gardening with arthritis, we cannot emphasize enough that movingcorrectly is crucial because over-exertion can lead to a flare up of your condition,and using the wrong movement techniques can increase the chances of jointdamage.

Therefore, we�re might sound a bit repetitive, but consider these arthritis tips to getthe most out of your gardening experience:

• Remember to prepare your muscles by warming up your joints with somelight stretching before gardening. If you are stiff in the morning, then youcan save your gardening activities for the afternoon. Or, you might considertaking a warm shower before your gardening to help relax your muscles.The important point is to ease into things, and save the heavier or morestrenuous activities for after you�ve warmed up.

• Garden at times when you feel the strongest. Consider raking and weedingchores when the soil is wet and it�s easier to pull from. Pace yourself inyour activities rather than work to the point of fatigue. Avoid being outsidebetween 10:00 am and 2:00 when the weather is hottest, and drink plenty ofwater to avoid dehydration.

• When gardening outside the house, wear a hat to protect yourself from thesun, and consider a long sleeved shirt, lightweight clothing, and sunscreen.Don�t forget to drink plenty of water.

• Consider gardening in raised beds so as to minimize kneeling and stooping.Raised bed gardening is a lot easier on your body. With raised beds, you


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bring the plants to you so that there is little bending, but raised beds can beexpensive to build and require extra soil for their filling.

• Another benefit of raised beds is that their edges can provide a place to sitwhile gardening; a raised bed about 18 to 36 inches high is just about rightand means you don�t have to kneel at all. A raised bed should not be widerthan twice your arm�s reach with your favorite long handled gardening tool.Typically beds should be no wider than 4-5 feet if they are to be accessiblefrom all sides, or 2 ½ feet if they are to be accessed from one single sideonly.

• Consider gardening in containers such as wooden boxes, barrels and othercommercially available containers. We�ve listed some companies that cansupply you with all sorts of options. Containers allow you to garden at acomfortable height, and they work well when you don�t have a lot of gardeningspace. They are therefore perfect for balconies, decks, patios, porches andwindowsills. Here are some recommended diameter sizes for container grownvegetables:

• Beans - 6 inches• Tomatoes - 12 inches• Peppers - 10 inches• Spinach - 4 inches

• Raised beds and containers tend to need more water than a typical groundgarden, so keep a water hose nearby or lightweight watering can ready.Water weighs nearly eight pounds per gallon, so keep the water hose nearbyso that you don�t have to pull it around, and can just use it whenever you areready.

• Select your plants carefully because some are more appropriate forcontainer gardens; just ask any garden supply store or online internet store tosuggest the best planting options for your area of the country. One helpfulhint: if you are going to garden using a table planter, you�ll need about 27inches of knee clearance for a chair to fit comfortably under the table.

• Consider vertical gardens using fences, walls, trellises, arbors, nettings,strings or container trellises for growing plants like peas and beans that willclimb upwards and make picking easier. Also, consider gardening in hangingbaskets hooked on a pulley system or on retractable hangers so that theycan be raised or lowered with ease.

• Garden pathways should separate your garden beds and borders, andshould be wide enough to navigate easily. They should be smooth, level, andof accessible width. If you want them to be soft so as to cushion falls, thenconsider having them constructed out of wood chips, mulch, crushedlimestone, compacted soil, gravel, or grass. If your pathways must be


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wheelchair friendly, then the harder surfaces you need are more expensive tobuild and will not cushion falls. Harder surfaces can be constructed out ofconcrete, asphalt, patio block, brick, flagstone, wood, etc. A local contractorcan give you a price estimate on all these options.

• Avoid putting undue stress on your joints when gardening. Whenstanding, don�t lock your joints. As we said earlier, don�t work yourself to thepoint of fatigue. Pace yourself rather than push yourself into overdoing things.You cannot make plants grow any faster than they want to, so take it slowand easy to enjoy the beauty of your efforts. Don�t work so hard that youpush yourself into a flare-up of your condition. Be gentle and move withease, remembering that gardening is not a race.

• Change positions and switch tasks often when you are gardening to avoidbecoming stiff or getting blisters. Poor posture maintained for a prolongedperiod of time can lead to pain and fatigue, or just strain, so try to work withyour back straight and your joints in a neutral position to prevent jointstress. The general rule to follow in gardening is �a little and often,� sointerrupt your heavy activities by taking breaks every 30 minutes with a lighteractivity.

• Schedule yourself to perform a variety of different tasks rather thanperform one large, repetitive task all at once. Remember that changing jobsfrequently has the added benefit of exercising different sets of muscles,which is what you want. Since repeated movements often cause hand andwrist discomfort, switch gardening tasks from hand to hand, or alternatethe finger intensity of various hand tasks as you work. There are quite afew tools out there that will help you minimize wrist and finger strain.

• Pick the right tools that don�t put excessive strain on your joints, and keepthem in good condition. Choose ergonomic tools that have large grips andextended handles or consider the smaller lightweight tools that are easier tohold and handle. Adaptive tools with long or curbed handles provide betterleverage and improved grips to make gardening easier and more enjoyable.Dull tools create fatigue since they require more energy to use, so keep toolblades clean and sharp. Tools with long handles will cut down on your needto kneel or bend over. We�ve searched the net and polled the experts to findthe very best companies that can supply these special tools.

• Use a foam pad or a kneeling pad with handrails while working near theground. This will help protect your knees, and make it easier for you to getup. Kneepads that you can strap on your knees may be more convenient thanlugging one more thing out to the garden when you want to tend it, soconsider buying a pair. If you use a stool, chair or bench, you will also be ableto avoid constant stooping or squatting.


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• Consider splints, supports and other assistive devices that your therapistor physician may recommend for your gardening, or which are supplied byergonomic gardening tool suppliers.

• Wear gloves to protect your hands and joints, especially from coldtemperatures, and consider the rubber gloves that make picking up thingseasier.

• Pick the right plants for your garden and keep the garden in scale with yourabilities. We�ve found some great computer software that helps you designyour garden and visualize what it will look like after it is completed andeverything is in full bloom. You may want low maintenance plants (such asperennials instead of annuals) for your garden, or plants that delight thesense of smell and touch. Consider plants, flowers and vegetables that areeasy to grow and maintain without requiring much stooping care or physicallabor.

• If you are away from home a lot, consider shrubs like berberis, escallonia,viburnum tinus and seneco �Sunshine� which don�t require much care, andplants like bergenias, cranesbill, lavender and periwinkle that are easy to takecare of. Consult your local garden supply store or nursery for othersuggestions as they�ll know what�s best for your area.

• Use your largest muscle groups and strongest joints possible tocomplete gardening tasks, such as carrying things on your forearm ratherthan in your hand. When carrying trays, spread the load by resting them onboth arms with palms faced upwards. Use your legs, rather than your back,when lifting or spading and don�t lock your joints. When troweling, use youruse your forearm and elbow rather than wrist or fingers, and use ergonomictools that make the job easier.

• Don�t use your fingers to push tools but rather, use your palms instead. Ifsome task becomes painful, always respect the pain by stopping. That�s thenumber one rule of gardening! Make sure all gardening tool handles andcarrying straps are thick enough to give you a comfortable grip, or add non-slip padding to your tools where appropriate. The most efficient grip size for atool is the size of a circle made with your thumb and index finger.

• Realize your limitations and don�t try to do everything yourself. Whetherit�s gardening or just getting older, if there is difficulty in lifting and movingheavy objects, then hire some outside help, but don�t let helping hands domore than is necessary. For instance, you can have others break difficultground for you, or deliver plants and flowers. However, since you want toenjoy gardening for some of the exercise benefits it provides, be careful inhaving someone do all the work for you. If others do all the work for you,that�s not so fun!


37

• Keep tools and watering sources nearby when gardening so that you cancut down on your steps and conserve your energy. You can also considerinstalling a permanent watering system that eliminates the need to drag ahose, and reduces the need for routine maintenance work. You can buy agardening cart to carry tools, but an inexpensive garbage pail on wheelsworks just as well. All sorts of solutions have been developed to help youavoid energy strain when gardening.

As to the best ways to properly perform common gardening movements, and get themost benefits out of your gardening exercise, the following chapter will describe thisin detail.


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HOW TO SELECT THE RIGHT �ENABLED� GARDENING TOOLS

Having the right tools makes any hobby easier and more enjoyable. Gardening is nodifferent, for using the right tools will maximize your gardening enjoyment and thefruit of your works. You should therefore consider purchasing some special purposetools that have been developed for people with arthritis and other disabilities.

These tools will help you accomplish your gardening tasks with ease while getting allthe positive benefits of exercise, but without hurting yourself. Many of these tools area wise investment for your gardening enjoyment. On the other hand, you don�t haveto purchase any tools as you can adapt many common tools as well.

When you have arthritis, gardening tools are usually easier to use if they are smalland lightweight. Tools with long, large and/or foam-padded handles are usuallyeasier to hold and manipulate, and it is easy to fix up a favorite tool by sliding bicyclegrips onto the ends of tool handles or wrapping them up with tape.

Items primarily used for purposes other than gardening can also be adapted astools. For example, a piece of PVC pipe can be used for planting seeds if anindividual cannot reach the ground. All one needs to do is cut a length of PVC pipeor bamboo, hold it above the planting holes, and use it as a funnel for sliding seedsinto the ground. In this way, you do not have to bend over. You can also place tinyseeds in gelatin blocks and drop them into holes to avoid bending as well.

Three types of special tools are available to the gardener with arthritis. They are:

Ergonomic tools � These tools are specially designed to keep your body in a�neutral position� while you garden, which alleviates any stress on your jointsand allows you to work longer while using less energy. Ergonomic toolsusually have soft, textured handles with a depression on the top of the toolwith space for resting your thumb. This helps you keep your hand in a neutralposition when you garden which helps eliminate wrist and finger strain.

Enabling Tools � These tools are designed for disabled gardeners withspecial needs, and include pistol grip tools, sure grip handle tools, telescopictools, arm and wrist braces, and so forth. Various online gardening retailerscarry popular enabling tools for the challenged gardener. We�ve listed abunch of these for your convenience, and spotlighted the cream of the croptools that can help make your gardening a more enjoyable experience.

Adapted Tools � These are tools which you have modified yourself for yourown gardening needs by wrapping tool handles with tape and foam, orthrough using other measures. Self-adaptation is usually the cheapest way tomodify your tools and extend the useful life of a well-loved gardening tool. For


39

instance, fitting a length of PVC pipe over a tool is a cheap and easy way tomake its handle longer, while fitting a cheap bicycle handle on a tool canmake it easier to grip. You can also always wind baseball tape or pipeinsulation around the handle of your tools to create a larger grip area. If yourfingers and hands often stiffen, you can buy a foam spray at hospital supplystores that will dry with an impression of your grip that perfectly conforms tothe most comfortable feel of your hand. There are all sorts of other ways toadapt tool handles such as adding tennis racket handles, and wrapping themwith foam tubing or self-adhesive ace bandages.

When you are going to buy gardening tools, such as on the internet or in agardening store, here are some special tips you can use when selecting or adaptingthem:

• Make sure your gardening tools have a good grip. The handles on yourtools should be large, spongy and made of non-slip materials. Spongy orfoam-covered handles are easier and more comfortable for people withlimited hand motility and strength, and they produce less strain on thejoints and hands. Soft grips on tools will protect your joints and help keepyour hands from cramping while non-slip grips will channel most of yourenergy into using the tool, rather than waste your energy by requiring thatit be used for gripping the tools tightly.

• Other options for tool handles include trigger grips or tools with cuffsthat allow the tool to be used without gripping it incorrectly. Some toolseven have curved handles so that you don�t have to waste all yourenergy gripping them when you need to apply maximum force.

• Make sure your tool handles allow you to use your tool with your armin the thumb up, neutral position. This position will reduce the strain onyour wrist and joints while enhancing your arm strength. In some cases, alonger tool handle might be the answer to your needs. For example, if yourreach is limited, consider a cultivator with a long handle that extends yourreach. Long-handled tools are useful whenever you garden from aseated position, and save you from bending over or over-reaching.Telescopic tools are just one type of tool that can extend to any lengthyou want and allow you to reach into your garden bed from a seatedposition as well.

• While long-handled tools will give you some leverage, the problem withlong-handled tools is that they may strain the back, wrist and legs becauseit might take more force to use that tool. However, you can always use alighter tool for any gardening job, or fasten a support handle about twofeet from the top of the tool to make it easier to use. For this purpose youcan also buy T- and D- handles that can be attached to your existingrakes, hoes, shovels and forks. The T- and D- handles will help keepwrists in a neutral position.


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• Remember that a light tool is not always the right tool. With some lighttools, all the power has to be self-generated. If you do want lightweighttools, look for the ones made with nylon reinforced fiberglass that arevirtually indestructible, or tools made from plastic and lightweightaluminum. Check the weight when you are buying a tool, or if you buyover the phone or via the internet, check the firm�s return policy carefullybefore you buy. If you buy their most popular tools, you�ll maximize youchances of coming away with a winner.

• Bigger is not always better either when selecting the best gardeningtools for your situation. Consider using smaller tools such as shovels,rakes and hoes, or tools with a smaller work surface (pointed hoes, narrowrakes, etc.) since they allow you to work with less resistance. While youmay take more turns at moving compost or digging out weeds with asmaller tool, the smaller tool may put less of a strain on your joints. Alsoremember to avoid using any tool with full force because that, too, candamage joints. Arthritis gardening is all about how to use your toolscorrectly to get gardening exercise as well as fun!

• Make sure the tool is sharp. If a tool has a dull edge, it takes morepressure to put it into the ground. Sharp tools will help you conserveenergy. Certain tools have serrated edges that will help, or are designedwith special angles that will make them easier to insert into the ground.

• Consider painting your tools a bright color so that they are easy to findif you drop them. As people get older, their eyesight tends to weaken andit becomes easier to lose a tool that camouflages itself amidst the dirt andleaves. Consider adding a decorative mailbox to your garden to holdsmall hand tools, as it can solve the problem of tool placement as well asadd charm to the area. You can also tie a cord around your small toolsso that when you drop them they are easier to retrieve.

• Crouching to garden is tough on the knees and joints for anyone, butespecially for those with arthritis. Some gardeners may need help gettingup and down from their crouching or kneeling. Some gardening benchesor stools are shaped like a U and have kneepads as well as handles ontheir sides to help you get up when you are done kneeling. Considerpurchasing this type of popular stool or kneeler�s seat.

If you can, try out a tool before you take it home from a gardening store. What worksfor one person might not work for someone else so whenever you can, even if youare buying a gardening cart, see if you can try it out first.

If you are ordering by phone or over the internet to take advantage of lower pricesand a larger selection of equipment, query the company as to what type of tool hasproven most popular with its customers who have arthritis.


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We�ve done a lot of work by quizzing these stories and getting their best sellers forpeople with arthritis and disabilities. That will solve much of your searching problem;what other people have found helpful will usually prove helpful for you, too.

The following are some of the more common items you might purchase that willmake your gardening easier and more enjoyable when you have arthritis:

• Foam pads to kneel upon, or kneepads to wear

• A kneeling bench or kneeler�s seat which protects your knees and helpsyou get up and down

• Gloves with nonslip, sticky palm grips

• A carpenter�s apron or smock with large front pockets for carrying toolsand seeds

• A large bucket for carrying your tools, or lightweight (plastic or metal)garden cart to moving things around (even an old golf bag or suitcaseon wheels will do)

• A large sprinkler to cover more ground area

• Mechanical seed planters, and seed tape (which will eliminate the need tograsp tiny seeds)

• A reacher (for those who garden from a stationary position), which is astick with a grasper at one end and trigger grip at the other

• Lightweight pruning and floral shears


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THE BEST SUPPLIERS OF ARTHRITIS GARDENING TOOLS ANDSUPPLIES

You can find many gardening tools locally, but perhaps not the tools that will make iteasiest to garden when you have arthritis. Luckily there are sites on the Internet thatspecialize in �adaptive tools� which are �much easier on the body� and perfect foryour arthritis situation. Many of these tools have been specifically developed for thearthritis gardener, and we�ve collected the cream of the crop for your attention.

To get you started, here are some of the most popular equipment manufacturerswhose tools are a hit with arthritis sufferers. Within these stores you can find quite afew gardening solution that have been specifically devised for you, and special toolsthat will help you with your gardening success.

We�ve also done a bit of extra work in trying to grab discounts on your behalf, sowhen you call up the store, mention our book and ask for a discount if it applies. Toremind you of which companies are offering discounts, coupons are listed in theback of this book.

Our recommended companies and tools include:

ENABLED (ASSISTED GARDENING) TOOLS AND EQUIPMENT

PETA Tools, 800-227-0877, (South Easten, MA)http://www.peta-uk.comPeta tools were originally designed for people with arthritis, and were evenrecognized by the Smithsonian Institute in 1999 for their wonderful ergonomicdesign. Most people say they have �rock hard� soil in their garden, and all thePeta tools are designed so that you don�t require a lot of strength in yourhands to use the tools when working with this sort of soil. Three of Peta�smost popular lightweight, stainless steel tools, which minimize the effortsneeded to perform certain gardening tasks, are: (1) the Easi-grip trowel, (2)Easi-grip cultivator and (3) Easi-grip arm support cuff. Their arm supportcuff is great because it can be moved from tool to tool. Check out theirscissors, which are particularly useful as well. - 10% off coupon

Access with Ease, 800-531-9479 (Chino Valley, AZ)http://www.store.yahoo.com/capability/yardandgarden.html

http://www.peta-uk.com/

http://www.store.yahoo.com/capability/yardandgarden.html


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Access with Ease offers lots of assistive products to make your life easierincluding household helpers, kitchen and dressing aids, bathroom safety aidsand many more devices. As for gardening, several tools have beenparticularly big sellers to arthritis gardeners: the PowerJaws Weeder allowsyou to weed without bending over while the Cut�N-Hold allows you to cutsomething (such as a flower stem) and hold it in the same movement so youcan cut using just one hand. Their Good Grips Weeder allows you to lever aweed out of the ground instead of having to force it out using your hands andwrist, and their Kneeler Seat assists you in getting back up after yourkneeling by allowing you to support your own weight on the seat. � 10%coupon with first order

Youcan Toocan 888-663-9396http://www.youcantoocan.comYoucan Toocan carries a wide variety of products for the disabled, alldesigned to promote independent living at home. So you�ll find quite a fewdevices beyond just garden tools, all designed to help you. Among theirergonomic garden tool offerings are a number of garden products that canenable disabled and older persons to continue horticultural activities byemphasizing elbow joint strength rather than the strength of the hand or wrist.Three tools struck us in particular. The Uniturner allows you to turn a waterspiket when your hands lack strength, and the Good Grips Garden toolsbrand feature rubber grips to help persons with swollen or deteriorating handjoints, too. There�s also a gardening bench that you can turn over and useas a rest for your knees. This is just a short list of some of the garden tools,and be sure to check out Youcan Toocan for many other assistive devices aswell. � 5% coupon

Florian, 800-275-3618 (Southington, CT)www.FlorianTools.comThe wife of the inventor of Florian tools had arthritis and loved gardening, sohe invented a set of beautiful tools that use the principle of a ratchet tomultiply the strength of your hands up to seven times. This is the sameprinciple that an autojack uses to raise your car, so with the Florian tools youdo not need to use a lot of hand strength when you are gardening. Two oftheir most popular tools for people with arthritis include: (1) the Florian 701Hand pruner and (2) Florian Minilopper. Check them out on the website. -10% off coupon

Disc-Hoe Marketing, 800-728-3306 (Alva, FL)www.HeartHoe.com

http://www.youcantoocan.com/

http://www.floriantools.com/

http://www.hearthoe.com/


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This is a unique, inexpensive ergonomically designed hoe with a long handleand heart-shaped head that is easier to use than any other garden hoebecause it takes less energy to go into the ground and keeps you frombending and scooping. While this fits everyone, it is especially great for tallpeople who have problems finding tools that can match their height! Thismulti-purpose tool that can be used to remove sod, edge flower beds, andweed the ground all without punishing your back because it allows you tostand upright and use less muscles to get the same job done. Because of itsshape, this is a great gift, too. In fact, about 25% of the sales are becausepeople buy it as a gift! Once you see the website picture, you�ll know why.Trust us, this tool is really neat. - 10% off coupon

Step-N-Edge, 888-270-3343 (Kirkland, WA)http://www.stepnedge.comA wonderful lawn edger for cutting edges and angles in sod, about the samesize as a garden how or rake. It does not require bending or straining to use,just an even heel-to-toe walking motion, and has a lifetime guarantee. If youwant to beautify the edges of your yard or garden and want to get some lowrisk, low strain exercise while doing so, this is the tool to pick up. - $5 coupon� does not require bending or straining to use, just an

Yardiac, 866-927-3422 (Kensington, MD)Yardiac is a top online garden retailer which will remind you of a traditionalgarden center (with 10,000+ products) but with the prices of a large discountstore. That�s why you should shop here. It�s especially great for backyardsupplies. Check out two tools in particular for those with arthritis. The first isthe Envirocycle, which is a rotary composter that takes all the tough work outof composing. Rather than use a shovel or rake, all you have to do is turn thehandle! The second item is the Circlehoe, which makes weeding super easy.There�s less digging and bending over when you use this tool, and it protectsthe plants as well. � 10% coupon

Alsto, 800-447-0048 (Galesburg, IL)http://www.alsto.comAlsto offers large 3- and 4-wheel rolling carts that you can sit on as youbend over to garden. Their best selling item, however, is a beautiful solarcascade fountain that will brighten any garden, and makes a beautiful gift.Check out their website to see a picture, and we�re sure you�ll fall in love withit. � 10% coupon

Gardenscape�s Enabling Tool Page, 888-472-3266 (Toronto)http://www.gardenscapetools.com/pages/enablingtools.htm

http://www.stepnedge.com/

http://www.qksrv.net/click-1267583-7298474

http://www.alsto.com/

http://www.gardenscapetools.com/pages/enablingtools.htm


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Gardenscape has a large selection of enabling tools that can help the arthritisgardener. Their best sellers for those with arthritis are digging, raking toolsand pruning tools. Their light weight telescopic digging and raking tools (goodfor those who have trouble grasping tools) have comfortable foam paddedgrips and can lengthen so that you can garden from a sitting or standingposition if your knees are a problem. As to pruning, their Fiskars LoopHandled Pruners are the most popular item along with the Fiskars AnvilLoppers. Both are made of strong lightweight material yet require very littlestrength to operate.

Earth Bud-Eaze, 877-504-9800 (Forest Lakes, MN)http://www.earthbudeze.com/cgi-bin/store/commerce.cgiThese tools have a really ingenious ergonomic design. Even if you don�t havearthritis or carpal tunnel, these comfortable tools will cut down on muscle painbecause they enable you to garden by preventing stress on the forearm andwrist and hand. In leveraging the large muscles of the upper arm andshoulder, they provide much more power than conventional tools. Take a lookat the front page of the website to see the designs.

Garden Works, 425-455-0568 (Bellevue, WA)http://www.createagarden.comThe �Soil Scoop� made by Garden Works is probably the best thought outtrowel you can buy, and is economically priced. It has a sharp point to make iteasy to break the ground, a serrated edge that makes enlarging holes abreeze and can quickly open plastic bags of mulch or compost. The scoop isdeep to allow holding more dirt, and is curved in such a way that makesscooping out of a hole that much easier. Take a look at the picture to see ifyou like it. Rubber gloves are here, too.

Gardener�s Supply, 888-833-1412 (Burlington, VT)http://www.gardeners.comGardener�s supply offers a large selection of adaptive tools for your gardeningneeds as well as garden-related items. This firm has lots of popular items sowhen you are looking for something that you cannot find elsewhere, try here.Four items might be of particular interest�check the outdoor gardening toolssection of their website: the garden kneeler, long handled Powergear lopper,superlight power lopper, and Powergear pruners.

A.M. Leonard, 800-543-8955 (Piqua, OH)www.amleo.comIt doesn�t matter whether you have arthritis, carpal tunnel, osteoporosis, backpain, have suffered an amputation or spinal cord injury, have limited grasp, ahip precaution, low endurance or chronic fatigue, decreased strength and

http://www.earthbudeze.com/cgi-bin/store/commerce.cgi

http://www.createagarden.com/

http://www.gardeners.com/

http://www.amleo.com/


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mobility, poor motor control or whether you are wheelchair bound. Whateveryou condition, these guys have tools that will work for you.

Smith and Hawken, 800-940-1170www.smith-hawken.comCheck out their oscillating hoes, long handled tools suitable for those inwheelchairs, and hand tools for people with limited grasping strength or ability

SPECIAL GARDEN TYPES � Yard, Window Boxes, Greenhouses, Ponds

Krupps Home and Garden DecorKruppsCheck out the left side of their website for the complete listing of beautifyinggoodies. Krupps has an extensive selection of items for your garden and lawndecorating needs, especially items that will help beautify your garden.Fountains, boxes, wheelbarrows, stepping stones, sundials, hay wagons,wishing wells, statues, sculptures, holiday gifts and more things than you canimagine for your own yard or as gifts for friends. A fantastic selection, 30years in business, satisfaction guaranteed.

WindowBox.com WindowBoxIf you are looking for a window box, if you want to make a containergarden, or are seeking hanging baskets and related planters, then as thename implies, stop here in this specialty shop. Specialty shops usually knowwhat sells best because they appeal to people�s specialized interests, so ifyou have limited outside space for your garden and need to garden indoors,check out this supplier.

Charley�s Greenhouse and Gardenwww.charleysgreenhouse.comEverything you need to build or supply your greenhouse. Has a thoroughchecklist to determine if you should buy a greenhouse, and lists all the relatedgreenhouse supplies you need. It�s an easy to navigate site that sells thingsfor both indoor and outdoor, greenhouse and non-greenhouse gardening.

SEEDS AND SPECIAL PLANTS

Richters Herb Specialistwww.richters.com

http://www.smith-hawken.com/



http://www.charleysgreenhouse.com/

http://www.richters.com/


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My own rule is that if you want to start specializing in something, it alwaysmakes sense to go to a specialist for training and advice. Hence, if you wantto grow herbs in your garden, this is the site to go to and the folks toconsult. Sign up for the free newsletter, learn about herb specials, find giftsfor friends, but best of all you can buy the seeds that will produce your ownherb garden that will no doubt end up adding extra fresh flavor to yourcooking. If you are interested in one particular herb, click on its name and seethe most informative growing tips on the web for that particular herb.

BloomingBulb.comBloomingBulbTop quality flower bulbs, perennial plants and other horticultural suppliesexclusively sold over the internet, with no advertising or catalogs, so you canget what you need �dirt cheap.� If you want bulbs from the US orNetherlands, they�ve got them. In case you have trouble getting out of thehouse or to a garden shop, consider your bulb browsing and shopping here. A100% guarantee on products.

BonsaiBoy.com BonsaiBoyBonsai always makes a great gift for those who don�t have a lot of space, andwant a plant that will last as long as they will. It�s an ancient art that somepeople become addicted to mastering, especially those who have patience.Bonsai trees, tools, fountains and everything else are all available directfrom the wholesaler at retail prices, so you cannot get a better dealelsewhere.

SOIL AND GARDEN PROTECTION

T & J Enterpriseswww.tandjenterprises.comI like this company�s offerings a lot. If you�re worried about your soil qualityand want to improve it, but in an environmentally sound fashion, this site hasmany options that your local gardeners won�t know about. If you make thechanges they introduce, you�ll grow healthier and hardier plants andvegetables jam-packed with far more nutrients than what we normally buy instores (since factory farm vegetables and plants are grown in nutritionallydepleted soils). T&J has root enhancers, organic and mineral fertilizers,soil stimulants--all the different organic solutions to produce healthier plants(and soil) you could possibly want.

Not Deer Tonightwww.nottonightdeer.com



http://www.tandjenterprises.com/

http://www.nottonightdeer.com/


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Okay, okay, so you have your garden, but what if nature eats it first? What doyou do about all the rabbits, deer, moles, gophers, armadillos, squirrels andother furry creatures that come a �crunchin? What about mosquitoes? Youneed animal repellents, so order them here.

GARDENING SOFTWARE

Growlt Gold Works Garden and Landscape Design Computer Softwarewww.taoherbfarm.comI like this software, I really like what it can do. Did you ever wonder what youryard or garden would look like if you were to plant this or that? How shouldyou lay out your garden? Now you can input a digital picture of your houseand design your landscape around it so that you don�t have to imagine whatyour garden would look like. Try thousands of different designs before you doyour purchasing and planting. This fast and easy to use software lets you playwith various garden designs, and see how they�ll fare ahead of time!Information on 10,000 plants, 4000 pictures. A great planning tool that cantake seasons into account as well. Wow, what will they come up with next?

Gardener�s Journal Software http://www.gardeners-shop.com/GardenersJournal/index.htmlA little piece of software to record your gardening progress, thoughts and howyou�re progressing with your arthritis. It�s always great to see how you arechanging, and keeping a journal is one way to do it, as well as a means tolook back and capture the triumphs and memories of your gardening.

http://www.taoherbfarm.com/

http://www.gardeners-shop.com/GardenersJournal/index.html


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SOME POPULAR METHODS FOR MANAGING ARTHRITIS PAIN

�Arthritis� and �pain� are two words that often go together.

That�s why even though gardening will help your arthritis in so many ways, there�salso a time when gardening may cause some pain. What do you do then?

STOP!

Whenever you do any activity that�s painful in your garden, discontinue that activityand rest for awhile. That�s the cardinal rule of comfortable gardening, which shouldnever be violated.

That doesn�t mean that should give an activity up. Use your common sense such asasking other people to do troublesome activities for you, but keeping as much aspossible with your exercise program. As a U.S. government document on arthritismanagement said: �It is appropriate to put joints gently through their full rangeof motion once a day, with periods of rest during acute systemic flares or localjoint flares.�

This means that you shouldn�t let arthritis pain stop you from doing the activities youwant to do, including gardening, but when arthritis really flares up, gives yourself arest. It�s because you have arthritis that you should gently exercise through gentlestretching and activities such as gardening where you can adjust your activity pace.The key is not to push things or overly exert yourself.

Most experts agree that if some form of exercise causes pain that lasts for morethan 1 hour, then it is too much. The question is determining what is too much.Because gardening exercise is meant to help you, people with arthritis should adjusttheir exercise program and gardening routine when they notice any of the followingsigns of too much exercise:

• Decreased range of motion• Increased joint swelling• Unusual or persistent fatigue• Increased weakness• Continuing pain (pain that lasts more than 1 hour after exercising)

Some Popular Pain Relief Methods


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Even with these warnings there will be occasional periods of time when people witharthritis encounter pain, and want to know what they can do about.We�re here to help, so here are known methods to stop arthritis pain for shortperiods of time which can make it easier for people with arthritis to continue toexercise. Your physician, chiropractor or physical therapist can suggest a methodthat is best for you although the following methods have worked for many people:

• Moist heat, such as a warm bath or shower or supplied by warm towels orhot packs, can be placed on painful joint areas at home for 15 to 20 minutesthree times a day to relieve the pain. Dry heat, such as from a heating paid,can also be placed on the painful area of the joint for about 15 minutes torelieve the pain. A health professional can also use short wave radiation,microwaves, diathermy and ultrasound to deliver deep heat to non-inflamedjoint areas. Deep heat is not recommended for patients with acutely inflamedjoints. Deep heat is often used around the shoulder to relax tight tendons priorto stretching exercises.

• Cold supplied by an ice pack (or bag of frozen vegetables) wrapped in atowel can be placed on a sore area to stop the pain and reduce swelling whenused for 10 to 15 minutes at a time. It is often used for acutely inflamed joints.People who have Raynaud�s phenomenon should not use this method and ifyou have poor circulation, you should not use cold packs either.

• Acupuncture is a traditional Chinese method for pain relief. An acupuncturistplaces needles in certain locations on your body related to painful areas.Researchers don�t know exactly why acupuncture works, but it has beensuccessfully used for pain control for several thousand years. Acupressure isa massage technique similar to acupuncture, but in acupressure thetherapist�s finger pressure is applied to the acupuncture sites instead of usingneedles. Some of the popular acupressure points for arthritis pain include thefollowing:Point ST-35 and ST-36 for arthritis of the knee, located in the hollow beneaththe kneecap and the depression under the kneecapPoint Li-11 for arthritis of the shoulder, located on the inside of the elbow(thumb side)Point LI-4 for arthritis of the wrist and hands, located at the top of the webbingbetween the thumb and index fingerPoint LI-5 for arthritis of the wrist, located in the depression between the twolarge tendons in the wristPoint TH-4 for arthritis of the fingers and wrist, located in the hollow on theback side of the wrist behind the index finger


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• Hydrotherapy (water therapy) is a method for decreasing arthritis pain andstiffness. When you exercise in a large pool the water takes weight off painfuljoints. Community centers, such as YMCAs and YWCAs, often have waterexercise classes developed for people with arthritis and the ArthritisFoundation offers a low cost video called the �Pool Exercise Program (PEP)�which contains several exercise routines that can be done with minimalimpact in water. It can be found athttp://www.arthritis.org/AFStore/singleproduct.asp?idproduct=2871&idcat=2Some arthritis sufferers also find relief from the heat and movement providedby a whirlpool.

• Massage�A massage therapist will lightly stroke and/or knead painfulmuscles and joints to release arthritis pain. This may increase blood flow andbring warmth to a stressed area. However, arthritis-stressed joints are verysensitive so the therapist must be very familiar with the problems of thedisease.

• Magnet Therapy � Whether it due to a placebo effect or not, some peoplefind relief of arthritis pain if a magnet is placed over the affected joints.

• TENS (transcutaneous electrical nerve stimulation) and biofeedback are twoadditional methods that may provide some arthritis pain relief. A TENS devicedirects mild electrical impulses to nerves under the skin in the painful areacausing arthritis pain, and seems to work by blocking pain messages to thebrain and by modifying pain perception. Unfortunately many patients find thatTENS units cost too much money although inexpensive TENS machines unitswork very well and can be found on the internet and even www.ebay.com.Patients can wear them when necessary and turn them off and on as neededfor pain control.

• Homeopathy � Many arthritis patients benefit from the taking of homeopathicmedicines. The most common ones for arthritis patients include the following:Apis 12x � an inflammatory agentBryonia 6x � for pain heightened by heat and decreased by coldCalcarea phosphorus 6x � for pain that worsens when the weather changesCimifuga 30x � for arthritis that�s worse in the morning, or flares up duringcold weatherDulcamara � for red and swollen joints, and for joints that feel worse in dampweather


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Ledum 6x � for arthritis of the smaller joints, such as the fingers or toesPulsatilla 6x � for arthritis worsened by heat

• Relaxation therapy also helps reduce pain. Patients can learn to release thetension in their muscles at will to relieve pain just by practicing relaxation overtime. Physical therapists may be able to teach relaxation techniques. TheArthritis Foundation sells relaxation tapes and has a self-help course thatincludes relaxation therapy. In a subsequent chapter you�ll learn how to usemeditation to help with arthritis pain.

• Medications�Because people with osteoarthritis often show very little jointinflammation, pain relievers such as acetaminophen (Tylenol*) may at timesbe very effective. On the other hand, people suffering from rheumatoidarthritis generally have pain caused by inflammation. These folks often benefitfrom taking aspirin or other nonsteroidal anti-inflammatory drugs (NSAIDs)such as ibuprofen (Motrin or Advil). The problem with taking NSAIDs overlong periods of time is that they don�t protect your joints and can often lead toulcers or stomach bleeding. In fact, these drugs appear to actually make yourarthritis worse when high dosages are taken over a prolonged period of time.


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These are all various ways of obtaining short-term relief for arthritis pain. In additionto recommending surgery and joint replacement, doctors commonly prescribevarious medications for arthritis pain relief as well. These options include biologicalresponse modifiers (such as Enbrel and Remicade), non-steroidal anti-inflammatorydrugs or NSAIDs (such as Celebrex and Vioxx), disease-modifying anti-rheumaticdrugs or DMARDS (such as Arava, methotrexate, hydroxychloroquine, penicillamineand gold injections), corticosteroids (such as prednisone), and hyaluronic acidproducts (such as Hyalgan and Synvisc).

We�re not big fans of the pharmaceutical approach to arthritis pain and preferexhausting other options first, but you have to remember that these options areavailable. What you want to do is slowly work toward finding the ultimate cause ofthe disease, and then curing it entirely.

Exercise, of course, is one of the long-term ways to reducing the joint pain andstiffness of arthritis, which is why we�re instructing you in the arthritis gardeningsolution.

Weight reduction is another option for helping your arthritis because extra weightputs extra stress on joints such as your knees and hips. Medical studies have shownthat overweight women who have lost an average of 11 pounds substantiallyreduced the development of osteoarthritis in their knees, and if someone wasalready suffering from osteoarthritis of the knee, weight loss significantly reduced thechances of it occurring in the other knee. The key to weight loss is often exerciseand better nutrition, which we�ll deal with in a later chapter.

While there is no single treatment that applies to all people with arthritis, an arthritissufferer should be aware that they can slowly work towards a solution that willprovide them with a large number of benefits by combining together a number oftreatment options.


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HOW TO REVERSE YOUR ARTHRITIS NATURALLY USING THENUTRITIONAL AND NATUROPATHIC APPROACH

Whether you are devoted to gardening or not, there are a number of nutritionalapproaches that might greatly help your arthritic condition. We�re here to help makea difference in your life, so we hope the following information helps.

Let�s start with the simplest and lowest cost nutritional approaches to helpingalleviate arthritis. These are the ones you should always try first.

Rule Out Food Allergies and Food Sensitivities

When anyone has arthritis, the very first thing to try to rule out is whether it is beingcaused by a food sensitivity or food allergy. Yes, believe it or not, in many casesyour arthritis pain and flare-ups can be triggered by the foods you eat, and this facthas been proven by medical studies over and over again.

A large proportion of people having rheumatoid arthritis are actually allergic to wheat(gluten) without knowing it, and the elimination of wheat and wheat products (andother grains containing gluten) from the diet often leads to a total reversal of theirsymptoms! So determining whether or not you suffer from gluten sensitivity is one ofthe first things to check when you have arthritis or some other crippling disability. Ifyou do, then eliminating gluten from the diet will most likely go a long way to clearingup not only your arthritis, but a whole host of other health conditions as well,including obesity.

The only way to determine if wheat is affecting your health is by excluding it fromyour diet for a period of time, and then observing the results of this exclusion. Doesyour health get better, or does it stay the same? This testing approach is called anelimination diet, and by totally eliminating a food from your diet for a two to threeweek period, it�s possible to determine if it has been contributing to your arthritis andother health problems. Frankly, if you eliminate wheat (gluten) products from yourdiet for this length of time, you�re likely to lose some weight as well, and this will alsohelp with your condition.

So many people are negatively affected by wheat that the wheat elimination diet issomething every arthritis sufferer should test. Blood testing experts Dr. Harry


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Eidinier and Dr. N. Abrishamian, after studying tens of thousands of blood tests, saythat when people�s BUN level (on their blood lab tests) reads 18 or higher, thengluten sensitivity is one of the first things they should suspect as a major contributingcause of an arthritic condition.

Wheat is not the only food that can trigger arthritis, for many people are allergic todairy products (milk, cheese, etc.) and the class of foods called nightshades whichhave also been shown to frequently cause arthritic conditions. Dr. Norman Childers,as a result of his studies into nightshades, says that 74-90% of the people who acheor hurt, regardless of their type of arthritis or other medical label for their condition,have a sensitivity to the nightshade foods. If they can stay away from eatingnightshades for 3 months, their pains will normally go away. The nightshadesinclude potatoes, tomatoes, peppers, eggplant, tobacco and spices (cayenne, chilli,curry, ground or crushed red peppers, paprika):

Dr. Sherry Rogers, author of Pain Free in 6 Weeks, says that the most commonfoods that cause arthritic or other health conditions include grains (wheat, barley,oats, rye, barley. amaranth, quinola, bread, crackers, cereal, pasta, etc.), dairy (milk,yogurt, ice cream, cheese, etc.), soybeans, eggs, nuts, citrus (oranges, grapefruit,lemons, etc.), seafood, chocolate, and the nightshades (tomatoes, potatoes, pepper,eggplant, tobacco, spices). Each of these foods should all be tested in turn throughan elimination diet.

The Pulse Test, by renowned allergist Dr. Arthur F. Coca, explains how to measureyour pulse rate after a meal in order to determine if it contained any allergiccomponents; if the pulse rises significantly, you can be sure you ate something thatyour body doesn�t like (and which you should avoid in the future). Reading this $4.99book, and following its directions on how to detect food sensitivities on yourself,could change your life. An elimination diet, of the suspected foods causing anallergic sensitivity, will tell you whether your assumptions are right.

There�s an even better way to determine if food sensitivities are causing your healthcondition. You can also order special blood tests from firms such as ImmunoLaboratories (contact Better Health USA today at 1-888-446-6866), availablethrough nutritionally reoriented doctors, which can scientifically identify the possiblefood sensitivities you have.

The beauty of discovering what foods make you sick is that it will not just help youwith your arthritis and joint pain, but with all sorts of other conditions such asheadaches, irritable bowel syndrome, skin conditions, hyperactivity, depression,


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tiredness, sinuses, and being overweight. For instance, once people discover thefoods they should avoid and then avoid them, they usually shed weight ratherquickly, which makes a big difference in arthritis.

As to other diet tips, naturopathic doctor Max Warmbrand studied osteoarthritis andrheumatoid arthritis from the 1950s through the 1970s and found that a low fat diet,free of dairy, sugar, eggs, and processed foods, did a lot of good but took 6 monthsto show results. Some of these foods were possibly food allergens, and eliminatingsugar from the diet helped the immune system as well.

Try Pycogenols for Mild Joint Aches

When people have joint pain in the hands or knees and their uric acid level (on theirblood test) is greater than 5.5, blood testing experts Dr. Harry Eidinier and Dr. N.Abrishamian also point out that people might be facing a subclinical case of gout.This is a situation where the uric acid crystals are becoming deposited in the jointsand causing pain. If that�s the case, try drinking 8 ounces of cherry juice per day,and eliminating shellfish and alcohol from the diet. That might be all you need toeliminate your arthritis! The cherry juice has been known to get rid of gout pain quiterapidly.

The supplements bromelain and quercetin will also prove quite helpful in gout.Another simple solution to mild joint pain in the extremities, even if the uric acid(urea) levels are less than 5.5, is to try a good brand of pycogenols, or OPCs. Aftertwo weeks, the pain may entirely go away so that you don�t even notice it any more.

If it�s topical pain then creams containing capsaicin are worth a try. Capsaicin is the�burning� substance of cayenne pepper and has been scientifically provenbeneficial to relieve the pain of osteoarthritis and rheumatoid arthritis. DMSO applieddirectly to the skin has also been shown to decrease the pain messages transmittedalong nerves (rather than heal the damaged joints), and has been safely used inveterinary medicine for years. It smells terrible, but it�s great for relieving joint pain,and quite inexpensive. The herbs boswella and white willow have also been usedin formulations to combat the pain and inflammation of arthritis.

Try �Immune26� and Colloidal Gold for Systemic Benefits

One of the most interesting supplement you can try when you have arthritis ishyperimmunized egg powder, or IMMUNE26. I�ve seen miraculous results frompeople using IMMUNE26 in many causes of arthritis, diabetes, depression, and forthe minor aches and pain of aging. This special egg powder, which helps bolsteryour immune system so that you receive systemic benefits rather than just arthritic


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benefits, is one of those rare �miracle� products for some people. For others itdoesn�t seem to do anything at all, but you have to try it to find out.

To manufacture Immune26, which has over 100 patents and is listed in thenutritional PDR, what they�ve done is inject mother chickens with 26 attenuatedviruses and bacteria so that the mother hens build up antibodies to these diseases,and then pass them onto their eggs. The eggs are then processed into a fine powderthat you can mix and drink with juice or water and which then helps bolster yourimmune system because of the immune messenger molecules it contains.

As we age our immune system starts to weaken, so this infusion translates into atremendous impact for those who are immune compromised. Sometimes just thelittle aches and pains will start going away, but that�s really a good sign in itself. Thegreat thing about Immune26 is that in cases it can actually help lower yourcholesterol as well.

Unlike most other health products for arthritis, you will usually notice the results fromImmune26 within two weeks, and in as little as two or three days. This means it isone of the first things you should try because it�s quick, cheap, and provides benefitsto the whole body instead of just to your arthritis; as we get older we need animmune boost, and this is one of the easiest ways to get it.

If you don�t notice any positive results during the first month (which is a one-timepurchase), however, then Immune26 probably won�t help you and you canimmediately rule it out as a potential benefactor for now. Don�t spend money tryinganother can of the product if the first one doesn�t help you. With the first can,however, you�ll most likely see results � if you�re to have any -- when you use twoscoops per day.

If Immune26 does offer tremendous improvement, the cheapest way to purchase itis to sign up for an auto-shipment every month. Immune26 can be purchased bycalling 800-557-8477, and if they ask for the distributor, you can tell them my ownnumber which is #512372. If you have rheumatoid or osteoarthritis, please give thisproduct a try. As I said, I�ve seen miracles with it.

It�s well known that gold salts have been used to provide arthritis relief for years, andthere�s just one other systemic, multi-benefit supplement you should try for yourarthritis. That supplement is colloidal gold, but only the colloidal gold called�Mesogold� manufactured by www.purestcolloids.com (609-267-6284). Themanufacturer also produces a colloidal copper product as well.

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Mesogold is the world�s finest colloidal gold liquid (you only need to drink a teaspoona day) whose natural mineral particles are less than two atoms in width! This brandof colloidal gold doesn�t just help with arthritis because people have reported allsorts of unexpected and highly noticeable benefits in their memory, concentration,eye-hand coordination, energy, libido and depression. The copper helps as well, andcan even be used on the skin.

I�ve tried both these products on people as well, and once again the results can betremendous when nothing else has helped. Then again you can get no noticeableresults at all, just as with everything else.

Using the Chinese medical explanation, it seems that when gold particles are thissmall, since they are less than .66 nanometers in diameter, they seem to activatethe body�s vital energies which in turn produce all these systemic benefits, andespecially in the head. Doctors have been using various forms of gold for arthritis fordecades, but this one shows memory and coordination benefits as well. For somepeople the results are incredible.

The reason we�ve mentioned Immune26 and colloidal gold/colloidal copper isbecause we want you to get the biggest bang for your buck when you�re tryingnutritional supplements, for finding the right supplement is often a hit-and-miss affair.With these two supplements, the beneficial effects you�re likely to see, if at all, will bealmost immediate, and will not be limited to arthritis. Since they are likely to behelpful to all sorts of other health conditions, then even if they don�t help yourarthritis, you are likely to feel an improvement in another area.

This makes a test purchase worthwhile, and since you�ll know whether it works rightaway, you only have to try each once in order to determine if they are right for you.You should think of Immune26 as a general-purpose immune booster and colloidalgold as good for energy, eye-hand coordination, memory, and the aches and painsof arthritis. In the nutrition field we hate to use the word �miraculous,� but these twosupplements can be just that for some people. You�re unlikely to hear anyone elsetell you about them because expensive double blind studies haven�t been done onthese products yet, yet I have to tell you about these products for the potentialbenefit they may bring.

For Rheumatoid Arthritis, check out Dr. Brown�s protocol at www.Mercola.comand try the Trentham protocol as well

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If you have rheumatoid arthritis, there may be a way to get rid of it for good. Mostpeople with rheumatoid arthritis, along with their doctors, have never heard of Dr.Thomas Brown's efforts to treat mycoplasmic infections that he believed were thesource of many cases of rheumatoid arthritis. Dr. Brown believed that mostrheumatic illnesses respond to a special treatment protocol of antibiotics to killchronic mycoplasma infections, and he has used this therapy for SLE, ankylosingspondylitis, scleroderma, dermatomyositis and polymyositis.

This treatment protocol is something only handled by a doctor, and the best sourceof information on it is to sign up for the free health e-newsletter atwww.Mercola.com, or just search the Mercola database for �Dr. Brown� and�rheumatoid arthritis� and hand the material to your physician, or willingcomplimentary doctor.

Dr. Mercola has been using the protocol for years with tremendous results. Togetherwith his food program and what he calls �EFT training,� you might see a tremendousreversal in your arthritic condition. You should definitely investigate this option, as itmight get rid of your rheumatoid arthritis for good.

There�s also another �low tech� option you can try for rheumatoid arthritis developedby Harvard scientist and clinician Dr. David Trentham. Dr. Trentham�s approach isquite easy to explain � he has learned that you can give tiny amounts of type IIcollagen by mouth (specifically chicken breast bone) to turn off rheumatoid arthritis.

This approach uses the principles of immunology and homeopathy in that giving thesame substance to the body that its inflamed organs are composed of helps turn offautoimmune-caused rheumatoid arthritis. The ingested collagen isn�t absorbed bythe body, but simply teaches the immune system to stop attacking its own naturaljoint collagen.

You�ll have to try this approach for about 6 months to see whether it will work for youor not. As with everything else we�re telling you, there are no promises � you justhave to try it. The favorable response rate is reported to vary between 39% to 60%of patients over a 24 week period.

One source for getting this collagen is to try Amni�s RheumaCare 40 mg (800-245-4440) capsules (which contain 10 mg of undenatured collage type II). You simplytake one capsule with a glass of water on an empty stomach before bedtime, andone mid-morning as well. If you combine this trial with a nightshade free diet, you�rereally increasing the chances that you�ll end your arthritis suffering for good.

For Osteoarthritis, Start Taking Glucosamine and Chondroitin Sulfate for theBenefits of Joint Repair



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By now, most people have heard of the benefits of glucosamine sulfate andchondroitin sulfate for osteoarthritis (not rheumatoid arthritis). Even JAMA, thebiggest medical publication of the world, has reported studies indicating benefitsfrom supplementing with glucosamine sulfate and chondroitin sulfate. Glucosamineis a water-holding compound that gives cartilage its cushioning effect, andchondroitin sulfate acts as a shock absorber and carrier of nutrients into youcartilage.

There�s no need to cite endless studies; we need only inform you that theeffectiveness of these two substances has been proven beyond a doubt, and don�tlet someone tell you otherwise. If a pharmaceutical drug could do everything thesenatural substances can do, the drug manufacturer would be shouting the news fromthe roof tops and plastering it everywhere. Since drug companies cannot patentthese substances, they won�t say anything at all especially since they arecompetitors to their drugs.

These substances can, over time, help repair the microscopic damage to your jointscaused by various forms of arthritis. This sort of repair is something no drug canaccomplish, and it has been substantiated by countless medical studies. If arthritis isdestroying your joints, we recommend that you take preventative reparative doses ofglucosamine sulfate (1000-1500 mg daily) and chondroitin sulfate (200-1200 mgdaily) for a period of time. Glutamine powder, and hydrolyzed cartilage or even jello,can also help supply the nutrients need for joint repair.

Unfortunately, while glucosamine sulfate and chondroitin sulfate slowly work torepair your joints, it can be many weeks before you notice any difference, if at all, inyour condition. So you have to keep taking these supplements for awhile before youmight rule them out. For instance, benefits from glucosamine usually take 3-8 weeksor longer to become evident.

Another problem is that these substances may not reach the joints that needtargeting unless you undertake appropriate therapeutic exercise, such as gardeningor physical therapy, that helps your blood supply get to those areas. Once again, thisis one of the reasons that exercise can be important to an arthritis patient; if you takethese supplements without exercising your joints, it�s almost the same as throwingyour money away! They don�t tell you that in health food stores, but it is true.

If you do choose to supplement with glucosamine and chondroitin sulfate, don�tpurchase these supplements when advertised through the mail since many of thosesuppliers are out to make a quick buck by giving you very poor quality goods. In thenutritional field, you get what you pay for. Two of the highest quality manufacturers


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you can trust, which also offer two of the lowest cost glucosamine and chondroitinsulfate products, include NOW and Jarrow brand goods. NOW has a Glucosamine-Chondroitin extra strength product which is really reasonable, and often on sale.

You can almost always trust these two companies (NOW and Jarrow) for very highquality but very low cost supplements. If you don�t have a vitamin store near you,they can be purchased through NEEDS at 800-634-1380 (www.needs4u.com) whichoffers a good deal on wide variety of nutritional supplements. When not buying frommanufacturers using my professional practitioner�s discount, this is where I ordermany of the products I use.

The reason that the prices are so low for these two brands is not because of inferiorquality, but because both companies have chosen not to spend a large proportion oftheir budgets on advertising and marketing, and these cost savings are then passedonto you. NOW is usually a bit cheaper than most health food store brands becausethey cut out the middleman distributor costs as well. Most health food store clerksdon�t know that. Hence when the clerk in a health food store tries to lead you awayfrom these brands because of their low cost, he simply doesn�t know about thecompanies and their policies.

A third company for a great glucosamine sulfate product, which also contains MSMand sea mussel extract for the joints, is produced by Klabin Marketing (800-933-9440 or 212-877-3632). MSM has also proven to be wonderful for joints, and bodydetoxification as well, and sea mussel extract (Lyprinol, by Prevail, 800-248-0885)has also shown benefit to the pain and inflammation of arthritis. If you have thechoice of buying a supplement with them or without them, see if you can get onewith them.

MSM, a sulfur product that reduces inflammation and increases blood flow to injuredtissues, has produced significant pain relief in a number of arthritic conditions, and issafer than table salt. That�s more than what you can say for the NSAID drugs likeMotrin, aspirin and the COX-2 inhibitors used for arthritis like Celebrex and Vioxxwhich can damage the stomach and cause cartilage destruction. According to itsdiscoverer, Dr. Stanley Jacob, MSM is very useful for arthritis, back, carpal tunnel,TMJ and other sorts of pain.

In general, the various substances that have been proven to help with osteoarthritisinclude glucosamine and chondroitin sulfate, SAMe, niacinamide, vitamin E andantioxidants, boron, d-phenylalanine. MSM and green mussel extract have alsobeen found beneficial. The primary substances used with rheumatoid arthritis

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include evening primrose oil, fish oils, DMSO, vitamin B-5, vitamin E, cayenne,devil�s claw, turmeric, boron, bromelain, copper and a variety of other supplements.

Klabin also carries a variety of other high quality, interesting products such as cetylmyristoleate which can often turn off the pain of rheumatoid and osteoarthritis withina month. This is also a product you might try. Don�t trust the other suppliers out therewhen buying cetyl myristoleate, but go with this company, and pick up their smallpamphlet, Boom You�re Well With Acetyl Myristoleate. You can read more aboutcetyl myristoleate in Pain Free in 6 Weeks. Once again, cetyl myristoleate is one ofthe products you have to try to see if it will work. In a sense, pharmaceutical drugsare the same way because people take them and they either don�t work or producebad side effects, and then back to the doctor you go for an alternative prescription.

Supplement With Oils to Treat Your Arthritis Pain and Inflammation

Oils are another important factor that can help with arthritis, as well as with Crohn�sdisease, high blood pressure, osteoporosis, psoriasis, immune dysfunction, asthma,depression, heart problems, elevated cholesterol and triglycerides, and variousinflammatory illnesses. It makes sense that your joints need lubrication, and oils doindeed help reduce the inflammation of arthritis. However, we have to ask what typeof oils are important for arthritics?

The famous psychic, Edgar Cayce, used to tell arthritis sufferers to daily massagetheir affected joints with peanut oil. To learn more about the Edgar Caycenaturopathic program for arthritis treatment, you can investigatehttp://members.tripod.com/~dudley_delany/index-14.html. Also check outhttp://www.concentric.net/~are-ne/ARTHWEB.htm . Does the Edgar Cayce approachwork? We really cannot say, but many people swear by the Edgar Cayce remediesthat have filtered throughout American society, and even the AMA has called Caycethe father of American naturopathic medicine.

Professor Caterson, a scientist at Cardiff University partially funded by the ArthritisResearch Campaign, has recently championed another oil for arthritis sufferers. Herecently confirmed through his studies that cod liver oil, which is a famous arthritis�cure,� is quite effective in treating joint pain. His studies show that cod liver oil canslow, or even reverse, the destruction of joint cartilage suffered in rheumatoidarthritis.

Many people with arthritis are unable to tolerate the adverse side effects of arthritisdrug treatment (from the non-steroidal anti-inflammatory drugs (NSAIDs) and COX-2

http://members.tripod.com/~dudley_delany/index-14.html

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inhibitors commonly prescribed), but isn�t it nice that something as simple and widelyavailable as cod liver oil has the potential to bring relief and restore quality of life tomany? In the wintertime, cod liver oil can also supply necessary levels of vitamin D(along with vitamin A). Furthermore, since it is a fish oil, it is good for heart healthand depression.

Professor Caterson found that the Omega-3 fatty acids in cod liver oil work byswitching off the aggrecan- and collagen-degrading enzymes that typically breakdown joint cartilage in arthritis. If you already have significant sun exposure, thenyou should not take cod liver oil as a supplement since you can run the risk ofoverdosing on the ample vitamin D it amply supplies. A reasonable dose for cod liveroil is approximately one teaspoon for every 30-40 pounds of body weight.

Typical omega-3 oils, such as fish oil (containing EPA and DHA) and flaxseed oil,also have the ability to suppress the inflammation suffered during arthritis. A largenumber of medical studies, from around the world, have confirmed the usefulness ofdietary supplementation with omega-3 oils in relieving tender joints and morningstiffness in patients with rheumatoid arthritis.

In many cases, omega-3 supplementation reduced or entirely eliminated the needfor harmful NSAID medications. If you take omega-3 oils along with NSAIDStogether, various researchers have also pointed out that using the omega-3 oils canreduce the possible side effects and toxicity of the NSAID medication. In otherwords, when taken with NSAIDs, they increase the efficiency of the anti-inflammatory drugs.

The results of these studies suggest that the effective dose of omega-3 fish oil isapproximately 3 to 6 grams a day, and taking higher dosages does not give betterresults. Three grams a day seems to be the most common recommendation, and500 mg per day is the least amount you would want to take. People with arrhythmiasneed at least 2 grams per day, and if you have depression or high blood pressure,you need at least 2-3 grams per day. Fish oil is wonderful because it has beenproven to also be effective in treating psoriasis, controlling insulin levels in diabetes,improving irritable bowel symptoms and helping prevent cancer.

To consume the proper amount of fish oil that�s been shown to be helpful forarthritis, which is about 3 grams per day, you should take approximately one capsulefor every ten pounds of body weight, preferably in two or three divided doses. Thismeans that if you weigh 140 pounds you would take 7 capsules twice a day, or 5capsules three times a day.

The best high quality fish oil brands include Nordic Naturals and Carlson�s, but thesebrands are rather expensive because of their high quality. On the other hand, youget what you pay for so if you don�t want to waste your money, buy the highestquality brands because they will work while many others will not!

Some nutritionists have reported that the Kirkland fish oil brand from Costco is freshand inexpensive, but the quality just isn�t the same so be wary that you are getting


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all the potential benefits you want. How can you tell? Test. Buy a Nordic Naturals orCarlson brand for 4 months, and then switch to see if you get the same beneficialresults. If you do then you can switch to a lower quality brand and save somemoney. If not, then you have to stay with the more expensive brand.

When you buy fish oil, the big things to worry about include heavy metalcontamination and freshness (oxidation), for many of the brands sold in health foodstores are actually rancid. You can always test fish oil capsules for freshness bypuncturing one of the capsules and seeing if there is any "fishy" aftertaste. That�s theway to test any oil you purchase�puncture it and taste it to determine whether it hasspoiled. The scent should not have a foul odor either.

GLA (gamma-linolenic acid) is a fatty acid found in evening primrose oil, borageoil, and black currant seed oil that has been used to suppress chronic inflammation,too. A variety of studies have shown that GLA from borage oil reduced the jointtenderness of arthritis, and of all the GLA-containing substances, borage oil seemsto have had the most pronounced effects.

Rheumatoid arthritis sufferers treated with black currant seed oil (rich in GLA) alsoshowed reductions in the signs and symptoms of the disease, and black currantseed oil has additionally been shown as effective in treating active rheumatoidarthritis. In fact, a review of all the published literature on the use of GLA for thetreatment of rheumatoid arthritis showed that GLA did indeed reduce the effects ofautoimmune disease on joint linings, though more research is still needed todetermine the ideal dose of GLA for arthritis. The suggested dose, however, is 4 to 5borage oil (1400 mg) capsules per day.

If you wanted to buy the very best, highest quality vegetable oils such as this, theFlora and Omega brands are the top of the line brands to purchase, and the oilsshould be kept refrigerated, or in your freezer until you need them. You can also pickup a number of supplements at a discount if you buy through the Life ExtensionFoundation, www.lef.org, which publishes a monthly magazine on aging. If you are asenior and purchase a lot of supplements, consider joining this organization for thesteep discounts it can provide you on various vitamins and supplements.

Purity Products, at www.Purityproducts.com, also offers a number of high qualityhealth products where you cannot go wrong, too. They have a very good memoryproduct along with commendable arthritis and heart health supplements. PurityProducts likes to get its formulations by going to specialized experts in the field, andhaving those experts formulate what they�ve found to be best for certain conditions.

Because their supplements tend to be expensive, you can sign up for their free e-newsletter and purchase some of them as a trial when they�re on sale. These aresome of the highest quality supplements possible, developed by the greatestnutritionists and complementary physicians across the world, but you�ll pay for thatquality.

http://www.lef.org/

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Why Nutritional Supplements Often Don�t Work

There�s all sorts of nutritional supplements and formulations out there in themarketplace for arthritis, and to tell you the truth, despite all the research telling usthat MSM works, glucosamine works, or this and that works, you just have to try asupplement to see whether or not it will work for you. It�s a hit or miss affair thatmeans time and expense, but like most things in life, there�s really no other way. Youhope you get the right supplement the very first time, but sometimes it�s hit and miss.

Everyone is biochemically unique, so no one substance works for everyone, and thatmeans you have to try all the possibilities out there until you do find what does workfor you. Unfortunately, this means trial and error. However, you can maximize yourchances of quickly finding the best supplement for yourself by consulting a nutritionalor naturopathic professional who understands your condition. Because of theirexperience�after all it is their full time profession--they will usually know whichsupplements will probably work in your particular case.

Even so, you have to understand that it will still be a matter of trial and error until youfind what will really help alleviate the symptoms and causes of your arthritis andother conditions. The good news is that you can usually try 4-5 supplements for lessthan the cost of a single doctor�s visit. That makes the search worth it.

Trying supplement after supplement is like going from doctor to doctor in trying tofind someone who can help you with your medical condition. This search does notmean that medicine doesn�t work. Rather, it just means that you haven�t found theright doctor yet.

The same thinking should be applied to the selection of nutritional supplements,brands and dosages. It�s not that they don�t work for arthritis. You just might nothave found the right substance, brand or dosage yet.

For instance, there�s always the chance you mistakenly conclude that a supplementdoesn�t work for you when it is actually working, which can occur under any of thefollowing conditions:

• you don�t give the supplement enough time to kick in and show its results,but judge it too quickly

• the supplement may actually be working but you just don�t notice it


66

• you use a low quality supplement that�s missing the active ingredient, ratherthan high quality supplement that contains the active ingredient you are after

• you take a potency/dosage which is not strong enough for your case, orsimply take the supplement now and then rather than on a regular basis toget the steady state dosage you need for your bloodstream

• the supplement may not work if it is not being absorbed because of gutdysbiosis, which means that your intestinal dysbiosis may have to be fixedbefore the supplement will work

• the supplement may not work if a necessary co-factor is also missing fromyour diet

Therefore, just because you can say, �I tried that but it didn�t work,� it doesn�tnecessarily mean that a particular nutritional supplement would not have worked foryou. Be careful on this account.

As an example, many men know that saw palmetto is superior to Proscar for cuttingdown the number of nighttime trips to the bathroom. However, in order to savemoney, many men purchase low quality saw palmetto products that have virtuallynone of the active ingredients at all. After they then take these ineffective low qualitybrands, they conclude that saw palmetto doesn�t work.

The truth is that saw palmetto probably would have worked, but they didn�t use agood formulation, from a reputable company, made of the highest qualityingredients. Of course they then get poor results! As in purchasing shoes, you getwhat you pay for and they got garbage instead of the real thing. The same holds formany nutritional arthritis supplements. The advantage to you is that being in thehealth care field, we�ve tried to steer you to the best �first try� supplements possible.

We want you to try the things most likely to work in the first place, and which offermany other diverse benefits to boot, so that you end up spending your hard-earneddollars wisely. Even the price of this ebook is designed so that you make yourmoney back several times over with the dollars you save from garden tools, or fromalleviating your arthritis condition. Hence if changing your diet and trying Immune26with colloidal gold doesn�t produce a beneficial response, there�s some othercombination formulas you might try from two of the top nutritional doctors in the field.

Order These Health Newsletters, Apply Their Advice, and Watch Your ArthritisGet Better


67

The reason we list these two doctors is because they also publish great generalhealth newsletters that often mention various natural arthritis protocols. In addition tothe free e-newsletter you should sign up for at www.Mercola.com, these are the twonewsletters, selected out of the many dozens of health newsletters we get, which wefeel you would definitely benefit by.

• The first individual is Dr. Julian Whitaker who writes a very popular healthnewsletter, Health & Healing/Healthy Directions, which you can subscribe toby clicking the link above. If money is not a problem and you want a highquality general purpose health newsletter that will discuss arthritis and manyother conditions you or loved ones are likely to encounter, this is the onenewsletter to get. Reading it every month is like reading an old friend.

• The second alternative doctor is Dr. David Williams, who publishes TheAlternatives Newsletter found at http://www.drdavidwilliams.com/index.asp.His newsletter is more scientifically oriented than Whitakers and is used tobe kept abreast of the cutting edge findings in the field. The dirty secret inthe alternative health care field is that Dr. Williams, who travels all over theworld searching out natural medical cures, is usually the first to announceresearch breakthroughs, which many others dutifully report as copycats intheir health newsletters.

Dr. Williams also produces a product, called Joint Advantage® for arthritissufferers, which is composed primarily of Australian herbs. If nothing elsehas worked, try a bottle of this because of its contents. Dr. Williams has puttogether a combination of substances not usually found in standard arthritisformulas.

If you order these two newsletters, you�ll find plenty of advice for how to improve oreven eliminate your arthritis. Dr. Sherry Roger�s Total Wellness newsletter (800-846-6687) is another newsletter that falls into our list of the best health newsletterscontaining arthritis and other health-improvement information.



http://www.drdavidwilliams.com/index.asp


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THE VERY NEXT STEPS YOU SHOULD TAKE

We would we remiss if we didn�t mention several other items that have proven veryhelpful for those with arthritis. As much as we like gardening, foremost of all wewould like you to get better, so we greatly encourage that you investigate anutritional-naturopathic approach to totally eliminating or partially alleviating yourarthritis. This often happens from something as simple as a change in diet or the useof helpful nutritional supplements.

Other than that, here�s our best �Try First� list to help you with your arthritis:

1. Investigate to see if you have any food allergies or food sensitivities,and then eliminate them through a change in your diet if you have them.This will go a long way to helping your arthritis condition.

2. Order a single trial bottle of Immune26 (800-557-8477 distributor #512372)to see if it will help. Whenever we advise on supplements, we always likeproducts that offer multiple benefits rather than just single disease benefitsbecause this maximizes the chances that you won�t be wasting your moneyeven if the supplements don�t help you with your condition. Since most peopleare already immune compromised, this is one of the highest probabilityproducts we can think of before subjecting you to the hit-or-miss testing ofglucosamine sulfate, MSM, boron, niacinamide, fish oils and other combo-supplements that contain all sorts of ingredients. With some peopleImmune26 is an absolute miracle while for others it doesn�t seem to doanything at all. You won�t know unless you try and you�ll know with just onecan at 2-3 scoops a day, so don�t order any more past that amount. If itdoesn�t work, you should also start consuming a very good brand ofglucosamine sulfate and chondroitin sulfate to help repair your joints,along with the proper arthritis-helping oils.

3. Stay informed of natural medicine breakthroughs by ordering Dr. JulianWhitaker�s health newsletter at http://www.drwhitaker.com which oftendiscusses arthritis breakthroughs you can use. He has some goodsupplements, and so does Dr. David Williams. If you like cutting edge healthinformation with a lot more discussion, the Williams newsletter, calledAlternatives, might prove more interesting:



http://www.drwhitaker.com/


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http://www.drdavidwilliams.com/index.asp. We get about three dozen healthnewsletters and these are the top two we�d pick for arthritis sufferers. Theonly other we�d advise you to purchase is Dr. Sherry Roger�s TotalWellness newsletter (800-846-6687). Dr. Rogers specifies a lot ofsupplements and how-to information for all sorts of conditions, and is alsohighly recommended. You might also sign up for the free weekly e-zine of Dr.Mercola at www.mercola.com.

4. Visit a health care practitioner, such as nutritionist or alternative medicinephysician familiar with the latest research, who can help select one or morespecific arthritis supplements to try�that won�t empty your wallet�with apotential big impact on your condition. We�ve listed quite a few, and you canfind some combo-supplements that list lots of relevant ingredients, butsometimes only one or two are actually what you need. A professional canhelp you decide what to try first such as glucosamine and chondroitinsulfate, and your appropriate oils. If you know what you want, try getting it ata discount through NEEDS (800-634-1380) and price shopping for Jarrow,Now and other high quality brands. If you�re particularly looking for a sourcethat can provide a variety of different supplements that are especially gearedtowards seniors and anti-aging, try shopping at www.lef.org orwww.purityproducts.com.

Next, we�d like to encourage you to exercise whether you suffer from, or don�t sufferfrom arthritis. All the studies, as well as common sense, say that moderate exerciseis good for you.

If you are taking arthritis supplements but you don�t exercise, many of the beneficialsupplements you end up taking may never find their way to your joints where theycan provide the benefits you are seeking. Hence gentle gardening as a form ofexercise is a wonderful way to work physical therapy into your daily or weeklyroutine so as to maintain normal blood circulation, joint function, and normal musclestrength and flexibility.

As we get older, it is very important to exercise to avoid osteoporosis, and the tasksof gardening provide some of the preventative exercises necessary for this objective.

Even if you exercise and adopt a nutritional approach to your arthritis, you might stillneed help around the house for cooking, household chores, grooming, and other

http://www.drdavidwilliams.com/index.asp


http://www.lef.org/

http://www.purityproducts.com/


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areas. Where do you go for other non-gardening related assistive devices for peoplewith arthritis and disabilities?

Once again, we�ve done all the research for you. Try investigating these companiesthat offer devices which make it easier to handle life in general:

Easy Street 800-959-EASYwww.easystreetco.com

PETA Tools 800-227-0877http://www.peta-uk.com

Youcan Toocan 888-663-9396http://www.youcantoocan.com

Access with Ease 800-531-9479www.Shop.store.yahoo.com/capability/index.html

Aids for Arthritis 800-654-8631 www.aidsforarthritis.com

Comfort House 800-359-7701www.comforthouse.com

Life with Ease 800-966-5119www.lifewithease.com

Sammons-Preston 800-323-5547www.sammonspreston.com

Access to Recreation 800-634-4351www.accesstr.com

Total Living 707-939-3900www.totalliving.com

http://www.easystreetco.com/

http://www.peta-uk.com/

http://www.youcantoocan.com/

http://www.shop.store.yahoo.com/capability/index.html

http://www.aidsforarthritis.com/

http://www.comforthouse.com/

http://www.lifewithease.com/

http://www.sammonspreston.com/

http://www.accesstr.com/

http://www.totalliving.com/


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BOOKS OF SPECIAL INTEREST TO THE ARTHRITIS GARDENER

The Able Gardener: Overcoming Barriers of Age and Physical Limitations.Kathleen Yeomons (1992), ISBN: 0-88266789-0, Garden Way Publishing, StoreyCommunications, Inc. Schoolhouse Road, Pownal, VT 05261; tel. 802-823-5819.

Able to Garden: A Practical Guide for Disabled and Elderly Gardeners. PeterPlease ed., (1990)., ASIN: 0713461373, B.T. Batsford Ltd, 4 Fitzharding Street,London WIH OAH.

Accessible Gardening for People with Physical Disabilities: A Guide toMethods, Tools, and Plants. Janeen Adil (1994), ISBN: 0-93314956-5, WoodbineHouse, Inc., 6510 Bells Mill Road, Bethseda, MD 20817; tel. 800-843-7323.

The Adaptive Garden Equipment: A Resource Manual for Patients, Families,and Professionals, (1986), Craig Hospital Horticultural Therapy Program,Englewood, CO.

Accessible Gardening: Tips & Techniques for Seniors & the Disabled. JoannWoy (1997), , ISBN: 0-81172652-5, Stackpole Books.

Accessible Landscapes: Designing for Inclusion. Philip Evans and BrianDonnelly, (1993), ISBN: 0-9641244-0-8, SFSU Foundation-Accessible LandscapesProject, Department of Plant Operations, San Francisco State University, 1600Holloway Avenue, San Francisco, CA 94132; tel: 415- 338-1845; fax: (415) 338-6265.

Adaptive Garden Equipment. Julia Beems (1985), Craig Hospital, 3425 SouthClarkson, Englewood, CO 80110.

Easy Things to Make to Make Things Easy: Simple Do-It-Yourself HomeModifications for Older People and Others With Physical Limitations, DoreenGreenstein, (1997), ISBN: 1-57129024-9, Brookline Books.

Enabling Gardening: Creating Barrier-Free Gardens. Gene Rothert, (1994),ISBN: 0-87833847-0, Taylor Publishing Company, 1550 West Mockingbird Lane,Dallas, TX 75235; tel. 214-819-8100; fax 214-819-8580.

Fitness the Dynamic Gardening Way: A Health and Wellness Lifestyles, JefferyP. Restuccio, (1992), Balance of Nature Publishing, P.O. Box 637, Cordo, TN38018.

Gardening for Dummies. Michael MacCaskey, (1999), ISBN: 0-76455130-2, JohnWiley & Sons.


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Garden for Life: Horticulture for People with Special Needs. Lynn Dennis,(1994), ISBN: 0-88880313-3, University Extension Press, Extension Division,University of Saskatchewan, 117 Science Place, Saskatoon SK S7N 5C8, Canada.

Gardening: Equipment for Disabled People. D. Hollinrake, Cochrane and I.P.Wassenaar, Editors, (1992), ISBN:1-873773-03, The Disability Information Trust,Mary Marlborough Lodge, Nuffield Orthopaedic Centre, Headington, Oxford, UKOX3 7LD; Phone: 0865 � 227592.

Gardening Hints for People with Arthritis, EM 8499, which is available from OSUPublications, 503-737-2513. American Horticultural Therapy Association, WightmanRoad, Suite 300, Gaithersburg, MD 20879

Gardens in Healthcare Facilities: Uses, Therapeutic Benefits, and DesignRecommendations, Clare Cooper Marcus and Marni Barnes, (1995), ISBN: 0-96389382-3, The Center for Health Design, Inc, University of California at Berkeley.

Gardening for the Physically Handicapped and the Elderly, Mary Chaplin,(1979), ASIN: 0713410817, David & Charles.

Gardening is for Everyone: A Week By Week Guide for People with Handicaps,Audrey Cloet and Chris Underhill, (1990), ASIN: 028564954X, Souvenir Press.

Landscape Design for Elderly & Disabled People. Jane Stoneham and PeterThoday, (1994), Garden Art Press/ Antique Collectors' Club Limited, 5 ChurchStreet, Woodbridge, Suffolk IP12 1DS, U.K.; American Office: Market StreetIndustrial Park, Wappinger's Falls, NY 12590.

Nature as a Guide, Linda Lloyd Nebbe, (1991), Educational Media Corporation,Minneapolis, MN.

Raised Bed Gardening: A Resource Manual for Patients, Families, andProfessionals, (1988), Craig Hospital Horticultural Therapy Program, Englewood,CO.

Source Book for the Disabled, Gloria Hale, ed., (1982), ASIN: 0030576547, HenryHolt.

Square Foot Gardening: A New Way to Garden in Less Space with Less Work,Mel Bartholomew, (1983), ISBN: 0878573410, Rodale Press, Emmaus, PA.

Tools and Techniques for Easier Gardening. Lynn Ocone and George Thabault.

Woodworking Projects for the Garden: 40 Fun & Useful Things for Folks WhoGarden, Richard Freudenberger, (1995), ISBN: 0806908033, Lark Books.


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THE BEST HEALTH BOOKS TO HELP YOU RID YOURSELFOF ARTHRITIS

The Arthritis Cure: The Medical Miracle that Can Halt, Reverse, and May EvenCure Osteoarthritis, Jason Theodosakis, (1997), ISBN: 0-31219029-8, GriffinTrade Paperback.

Arthritis of the Hip and Knee: The Active Person�s Guide to Taking Charge,Ronald Allen, (1998), ISBN: 1-56145149-5, Peachtree Publishers.

Better Bones, Better Body: Beyond Estrogen and Calcium, Susan Brown,(2000), ISBN: 0658002899, McGraw-Hill/Contemporary Books.

Exercise Beats Arthritis: An Easy-to-Follow Program of Exercises, ValerieSayce and Ian Fraser, (1998), ISBN: 0-92352145-3, Bull Publishing Co.

Fibromyalgia Simple Relief Through Movement, Stacie Bigelow, (2000), ISBN 0-47134802-3, John Wiley & Sons.

The Food Allergy Cure: A New Solution to Food Cravings, Obesity,Depression, Headaches, Arthritis, and Fatigue, Ellen W. and Dr. Cutler, (2001),ISBN: 0-60960639-5, Harmony Books.

How to Eat Away Arthritis, Lauri Aesoph and Norman Ford, (1996), ISBN:013242892X, Prentice Hall Press.

Living a Healthy Life with Chronic Conditions: Self-Management of HeartDisease, Arthritis, Diabetes, Asthma, Bronchitis, Emphysema & Others, byKate Lorig editor, (2000), ISBN: 0-92352153-4, Bull Publishing Company.

Maximizing the Arthritis Cure: A Step-by-Step Program to Faster, StrongerHealing During Any Stage of the Cure, Jason Theodosakis, (1999), ISBN: 0-31296916-3, St. Martin's Press.

Overcoming Arthritis: How to Relieve Pain and Restore Mobility Through aUnique Tai Chi Program, Paul Lam and Judith Horstman, (2002), DK Publishing,ISBN: 0-78948431-5.

Preventing And Reversing Osteoporosis: What You Can Do About Bone Loss,Alan Gaby, (1995), ISBN: 0761500227, Prima Publishing.

Strong Women and Men Beat Arthritis: The Scientifically Proven Program ThatAllows People with Arthritis to Take Charge of their Disease, Mirian Nelson,(2002), ISBN: 0-39914852-3, Putnam Publishing Group.


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LINKS TO OTHER WEBSITES OF INTEREST

Websites Specific to Gardening With Arthritis or Disabilities

Susan Tomlin�s Disabled Gardening Pagehttp://www.geocities.com/Heartland/Flats/1391/disabled.htmlAward winning site put together by a wheel chair bound gardener withosteoarthritis, osteoporosis, and Kugelberg-Welander�s disease. Check outher beautiful garden pictures! If she can do it, you can, too. She has a sectionthat recommends good disabled gardening links.

Carry On Gardeninghttp://www.carryongardening.org.uk/Great set of all sorts of gardening articles, from the UK, that solve yourproblems to make for easier gardening. An award winning site.

The Enabled Gardenerhttp://www.suite101.com/welcome.cfm/enabling_gardenHas articles, by Diana Pederson, concerning adaptive gardening,recommendations for garden sites and books, and a discussion group at thebottom of the page.

Enabled Gardener Linkshttp://www.gardenscape.on.ca/pages/linksenable.htmNearly two dozen links on horticultural therapy, gardening with arthritis, andenabled gardening tools and articles.

Gardening with arthritishttp://www.arc.org.uk/about_arth/booklets/6014/6014.htmAn online information booklet.

The Garden of Lifehttp://www.greenweb.com.au/garden/html/older_gardener_s.htmlAustralian website for seniors and gardening. Contains 220 of the mostcommon gardening questions.

Gardens for Every Bodyhttp://www.fse.missouri.edu/agrability/GardenWeb/Considerations.html

http://www.geocities.com/Heartland/Flats/1391/disabled.html

http://www.carryongardening.org.uk/

http://www.suite101.com/welcome.cfm/enabling_garden

http://www.gardenscape.on.ca/pages/linksenable.htm

http://www.arc.org.uk/about_arth/booklets/6014/6014.htm

http://www.greenweb.com.au/garden/html/older_gardener_s.html

http://www.fse.missouri.edu/agrability/GardenWeb/Tips.html


75

Great site of useful information, from the University of Missouri-Columbia, ongardening how-to for those with arthritis or disabilities.

Gardening in Raised Beds and Containershttp://www.hort.vt.edu/human/pub426020d.htmlFor older gardeners and individuals with physical disabilities, by Diana Relf,Extension specialist (Consumer Horticulture) of the Department ofHorticulture at Virginia Polytechnic Institute. Very useful information on thetypes of gardening beds, construction materials, various plants, and relevantorganizations that can help you.

Container Gardeninghttp://forums.gardenweb.com/forums/contain/Discussion forum for gardening in containers.

List of Garden Tools Companieshttp://www.horticultural-therapy.com/tools.htm

Articles

Gardening with creaky kneeshttp://www.dutchbulbs.com/bulblady/jan2000/creakyknees.htmSingle article on gardening to avoid knee strain as you get older.

Disability Now Gardening Articleshttp://www.disabilitynow.org.uk/search/10garden.htmGreat set of articles for gardeners with arthritis or disabilities.

Enabling the Disabled to Attract Wildlife at Homehttp://www.nwf.org/nationalwildlife/1997/yardjj7.htmlArticle from Gene Rothert (of the Chicago Botanic Garden), author of TheEnabling Garden,

Garden Foreverhttp://www.gardenforever.comList of short articles on various gardening topics, including enabling gardeningand horticultural therapy.

http://www.hort.vt.edu/human/pub426020d.html

http://forums.gardenweb.com/forums/contain/

http://www.horticultural-therapy.com/tools.htm

http://www.dutchbulbs.com/bulblady/jan2000/creakyknees.htm

http://www.disabilitynow.org.uk/search/10garden.htm

http://www.nwf.org/nationalwildlife/1997/yardjj7.html

http://www.gardenforever.com/


76

Special Garden Tools help the Physically Disabledhttp://www.ext.colostate.edu/pubs/columngw/grtools.htmlA discussion of four or five companies and the tools they offer.

Gardening is for everyonehttp://cat.buffalo.edu/newsletters/garden.htmSingle article.

Dr. Bob�s Gardening Tipshttp://hort.ifas.ufl.edu/gt/list.htmList of useful articles. University of Florida Environmental Horticulture.

Abigails�s Rose Gardening Tipshttp://www.acplace.com/recipes/Lrose.htmExactly what it says it is � the basics of rose gardening.

Horticultural Therapy Information and Gardening Organizations

Chicago Botanic Garden Horticultural Therapy Programhttp://www.chicago-botanic.org/HortTherapy.htmlGreat information on horticultural therapy�the best first start. You can orderrelevant books, too.

City Farmer Horticultural Therapyhttp://www.cityfarmer.org/horttherp70.html#hortA site about horticultural therapy and gardening for people with disabilities.

Horticulture For Allhttp://ourworld.compuserve.com/homepages/Jane_Stoneham/homepage.htmSponsored by the Federation to Promote Horticulture for Disabled People(FPHDP), which promotes horticulture to help people improve their skills,health and quality of life.

The American Horticultural Therapy Associationhttp://www.ahta.orgHas information and links to other garden-related pages.909 York StreetDenver, CO 80206Phone: 303-370-8087

http://www.ext.colostate.edu/pubs/columngw/grtools.html

http://cat.buffalo.edu/newsletters/garden.htm

http://hort.ifas.ufl.edu/gt/list.htm

http://www.acplace.com/recipes/Lrose.htm

http://www.chicago-botanic.org/HortTherapy.html

http://www.cityfarmer.org/horttherp70.html#hort

http://ourworld.compuserve.com/homepages/Jane_Stoneham/homepage.htm

http://www.ahta.org/


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Celestial Therapeutic and Ornamental Gardens, Inc., Jacksonville, Floridawww.ctogardens.org

Florida Federation of Garden Clubshhtp://www.ffgc.org

The Canadian Horticultural Therapy Associationhttp://www.chta.ca/

National Gardening Associationhttp://www.garden.org/

American Occupational Therapy Associationhttp://www.AOTA.org

http://www.chta.ca/

http://www.garden.org/

http://www.aota.org/


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WHERE TO FIND MORE INFORMATION ON ARTHRITIS PAIN

The following organizations offer information on arthritis and exercise:

Arthritis Foundation1330 West Peachtree StreetAtlanta, GA 30309404/872-7100 or call your local chapter (listed in the telephone directory)800/283-7800World Wide Web address: http://www.arthritis.org

Check out their videos on water therapy for people with arthritis.

PACE Catalog CenterArthritis FoundationP.O. Box 9020Pittsfield, MA 01202-9945800/PACE-236 (722-3236)

PACE sells exercise videotapes for people with arthritis. Each videotape isapproximately 30 minutes long and includes a warm-up section, a gentle ormoderate exercise routine, and a rhythmic movement sequence to help improveendurance.

Spondylitis Association of America (SAA)P.O. Box 5872Sherman Oaks, CA 91413818/981-1616800/777-8189World Wide Web address: http://www.spondylitis.org

This nonprofit organization helps people who have ankylosing spondylitis andrelated conditions and sells books, posters, videotapes, and audiotapes aboutexercises for people who have arthritis of the spine.


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American College of Rheumatology/Association of Rheumatology HealthProfessionals60 Executive Park South, Suite 150Atlanta, GA 30329404/633-3777Fax: 404/633-1870World Wide Web address: http://www.rheumatology.org

This association provides referrals to physical therapists who have experiencedesigning exercise programs for people with arthritis. The organization also providesexercise guidelines developed by the American College of Rheumatology.


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If you�re interested in finding out more information about arthritis in general or justarthritis pain, then check into the following organizations:

Arthritis Foundation1330 West Peachtree StreetAtlanta, GA 30309404/872�7100800/283�7800, or call your local chapter (listed in the telephone directory)World Wide Web address: http://www.arthritis.org

American College of Rheumatology/Association of RheumatologyHealth Professionals1800 Century Place, Suite 250Atlanta, GA 30345�4300404/633�3777Fax: 404/633�1870World Wide Web address: http://www.rheumatology.org

National Arthritis and Musculoskeletal and Skin Diseases InformationClearinghouse (NAMSIC)National Institutes of Health1 AMS CircleBethesda, Maryland 20892�3675301/495�4484TTY: 301/565�2966Fax: 301/718�6366World Wide Web address: http://www.niams.nih.gov

American Academy of Orthopaedic SurgeonsP.O. Box 2058Des Plains, IL 60017Phone: 800/824-BONE (2663) (free of charge)World Wide Web address: www.aaos.org

American College of Rheumatology1800 Century Place, Suite 250Atlanta, GA 30345Phone: 404/633-3777Fax: 404/633-1870

http://www.arthritis.org/

http://www.rheumatology.org/


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World Wide Web address: www.rheumatology.org

American Physical Therapy Association1111 North Fairfax StreetAlexandria, VA 22314-1488Phone: 703/684-2782 or 800/999-2782, ext.3395 (free of charge)World Wide Web address: www.apta.org

American Chronic Pain AssociationP.O. Box 850Rocklin, CA 95677916/632-0922World Wide Web address: www.theacpa.org

American Pain Society4700 West Lake AvenueGlenview, IL 60025-1485847/375-4715World Wide Web address: www.ampainsoc.org

National Chronic Pain Outreach Association, Inc.7979 Old Georgetown Road, Suite 100Bethesda, MD 20814-2429Phone: 301/652-4948Fax: 301/907-0745World Wide Web address: neurosurgery.mgh.harvard.edu/ncpainoa.htm


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BONUS 1:HOW TO SAVE AN AVERAGE OF 42%, AND AS MUCH AS 89% OFF THE COST

OF YOUR ARTHRITIS (AND OTHER) PRESCRIPTION DRUGS

As part of our desire to help you with your arthritis condition, we would be remiss ifwe did not tell you of a little known way to get any of your prescription drugs for asmuch as 89% off, including your prescription pharmaceuticals not particular toarthritis.

We�re told that the average savings for someone taking multiple medications is over$200 dollars a month, which is well over $2400 per year! Even using this method justonce will pay for the price of this book many times over, as will the coupons we�vegiven you (or the nutritional tips we�ve provided that may help you get rid of yourarthritis pains forever).

The way to get these massive savings is to order any of the pharmaceuticals thatyou use directly from Canada where the prices are much cheaper than in the USfor the very same drugs!

Here�s just a sample of some of the savings possible (the Canadian prices are notfixed but will be quoted according to the exchange rate at the time of your purchase):

Drug mg/tab Qty US Cost Canada Cost Savings Savings %Vioxx 25 90 $250.17 $107.02 $142.15 57.2%Fosamax 70 12 $219.59 $123.95 $ 95.64 43.6%Lipitor 20 90 $289.23 $167.86 $121.37 42.0%Tamoxifen 20 90 $351.91 $ 38.56 $313.35 89.0%Glucophage 500 100 $ 92.66 $ 32.09 $ 60.57 65.4%Claritin 10 90 $296.09 $ 75.86 $220.23 74.4%Zocor 20 100 $341.99 $196.92 $145.07 42.4%Imdur 60 90 $174.89 $ 61.16 $113.75 65.0%

If you fill out the proper forms that correspond to ordering a 90-day supply, yourprescriptions can be filled by a licensed and bonded Canadian pharmacy andshipped directly to your door. In fact, that�s just what a growing number of individualsare doing.

The reason this is possible is because of RS20750: The Prescription Drug ImportProvisions of the FY2001 Agriculture Appropriations Act L.L. 106-387, which is


83

definitive in stating, �For years the FDA has maintained a policy that allows patientsto bring to the US a 90-day supply of prescription drugs for their personal use.�

Congressman Bernie Sanders from Vermont was the first member of Congress tomake use of this possibility by organizing bus trips to Canada so that hisconstituents could buy drugs. Now people can do this through the internet.

The way to claim these savings is to order through www.CanadaRxShop.com whichoffers a safe, simple and low-cost method of ordering prescription medications.Some other internet merchants may advertise lower prices for Canadianpharmaceuticals, but after you add in the necessary doctor�s review fee anddisbursement fees typically charged by Canadian pharmacies, their prices are muchhigher. The prices that CanadaRxShop quotes have already incorporated all thesefees, and the company is extremely competitive.

For your very first order you�ll have to do some legwork to make ordering out ofcountry pharmaceuticals possible, but then it�s automatic from there on. The initialsteps include:

• going to the www.CanadaRxShop.com website• reading and signing a Power of Attorney and User agreement• completing and signing the confidential questionnaire including your payment

information• attaching a copy of your prescription• emailing, faxing or mailing everything to 1327 Broadway, Oviedo FL 32765

CanadaRxShop even has service centers in the US, and you can call 800-967-4582for more information to speak to someone in person who can explain everything indetail. Be sure to mention that �arthritis gardening� sent you there.

The reason that drug prices are lower in Canada than in the US is because theCanadian government sets limits on pharmaceutical pricing, because the Canadiandollar is lower in value than the US dollar, and because the pharmacies used buythe medications in bulk. So if you are spending a large portion of your budget onmedications whose costs aren�t covered by your health care plan, do this and youcan save enough to buy a better health insurance medical plan, or just use yoursavings for the other things you need in life.

You don�t have to worry that Canadian pharmaceuticals are somehow inferior to USpharmaceuticals. Many of the drugs used in Canada are exactly the same as those

http://www.canadarxshop.com/



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used in the US, but some use a different name or have different packaging. All theprescription medications you can buy through CanadaRxShop are FDA approved.

As we said, the very first order requires you to fill out some forms, but after that youcan reorder whenever you want. If you�re curious about the savings possible, justround up all the medications you might be taking and check the prices availablethrough www.CanadaRxshop.com right now. Just go to the website and click on theleft bar that says �Check Drug prices.� If you figure out the yearly savings, we�re sureyou�ll be pleased. This is just another one of the valuable tips we hope can positivelyimpact your life; if we cannot help you with your arthritis, then maybe we can helpyou with your wallet.

And by the way �

� If you want some other Canadian pharmacy internet options other than justCanadaRxShop, the Canadian Drugstore Website at www.canadiandrugstores.comreviews Canadian pharmacies offering services to Americans through websites andeven rates them based on a variety of criteria including website content, quality ofservice, and drug price.

Here are some the other top online pharmacies (rated by stars, 5 being the best):

Canadian Drugs � 5 Starshttp://www.canadian-drugs.com

Canada Meds � 5 Starshttp://www.canadameds.com/

Cross Border Pharmacy - 5 Starshttp://www.crossborderpharmacy.com/

Canadian-Pharmacies � 5 Starshttp://www.canadian-pharmacies.com/

Maple Leaf Pharmacy � 4 Starshttp://www.mapleleafpharmacy.com/

CanadaRX � 4 Starshttp://www.canadarx.com/

HealthMeds � 4 Starshttp://www.healthmeds.com/

Royal Canadian Meds � 4 Stars


http://www.canadiandrugstores.com/


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http://www.royalcanadianmeds.com/

Canadian meds USA � 3 Starshttp://www.canadianmedsusa.com/

Discount Drugs of Canada � 3 Starshttp://www.discountdrugsofcanada.com/

Northern Meds � 3 Starshttp://www.northernmeds.com/

Source: The Canadian Drugstore Websitehttp://www.canadiandrugstores.com/

This is one of the most powerful tips we can give you. If you still don�t believe us, tryreading this article by Frank Kaiser published in the Vintage Journal at:

http://www.vintagejournal.com/VJ0302/index.cgi?template=tpl00&page=resources.htm


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BONUS 2:USE THESE MEDITATION TECHNIQUES TO HELP HEAL YOUR ARTHRITIS

AND SILENCE ITS PAIN

One of the great benefits of the �arthritis gardening solution� is that it�s a great stressbuster. Working in a garden gives you time to pause and reflect and forget all thefrantic worries of the day.

Many people use their gardening time as a sort of meditation in itself, and appreciatethe quiet moments it brings to their life. And yet, many people have often asked uswhether they can actually learn meditation to help their arthritis, and whether there isa specific sort of meditation that can help with arthritis pain.

Surprisingly, there are several.

One of the reasons gardening is used as an activity to counter arthritis pain isbecause it allows you to focus all of your conscious attention onto some other taskor project, namely the act of gardening. This is the meditation technique ofconcentrating on something else to forget your primary worry.

Don�t confuse this �altered focus� with the �just ignore it� advice people often giveabout pain. Attention and pain are directly related to each other. If you thereforechange the focus of your attention, then you will be able to change your consciousexperience.

In other words, when your attention is completely absorbed in another experiencethen pain is often not experienced. So one of the solutions for mild aches and painsis to focus on some gardening task that isn�t provoking the pain, but serves as a newfocus for your attention.

Another technique is to learn how to manipulate the duration and intensity ofyour pain. Here�s one exercise that has proven effective with a large number ofindividuals. It may take some practice, but it has often been found to be veryeffective.

In this exercise you create a mental image of a fuse box with switches. Every part ofthe body, from head to foot, has two switches. Whenever you feel pain in that part ofthe body, you mentally flip one of the fuse box switches and reduce half of the pain.Mentally flipping the second switch will reduce almost all of the pain.

This mental exercise takes some time to be effective, but if you mentally practiceflipping one switch and do not flip the second switch until he learn how to have somekind of success with the first, it will go a long way to decreasing your arthritis pain.


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Dissociation is another mental technique you can use for pain. Dissociationbasically helps you create a different experience in your mind than what is beingexperienced in reality. By dissociating from the state of the present, and mentallyassociating with a wonderful feeling state from past, the easier it is to forget youraches and pains.

Dissociation takes some time to master. Basically, the way you practice dissociationis by thinking of an earlier time when you were totally pain-free. You have toremember what this situation was like as fully as possible�how you felt, what youlooked like, your joyful mood, how alive you felt � even your emotions. You mustpractice visualizing this prior state using all your senses.

The more perfectly you can do this�which does indeed involve a degree ofpractice�the more your body will experience the good hormones (such asserotonin) which tend to correlate with less pain. By dissociating from the presentand mentally associating with the past, you�ll be able to trick the body into mimickingsome of those physical conditions associated with the good states you�re mentallyexperiencing. And because this mental exercise provides a different set ofexperiences for the brain to focus on, it�s like the first exercise of altered focus.

Another meditation tool, which can be used to help with arthritis joint pain, is guidedimagery. One of the popular guided meditations is to imagine that pain is filteredfrom your body using a white sieve that travels to wherever you need it, and filtersthe pain away.

For instance, you imagine a clean filter in whatever shape is most pleasing andbelievable to you. Maybe that shape is a bright light, maybe it�s a rectangle shapedlike cheesecloth, or maybe it looks like a transparent coffee filter in your mind�s eye.To get it to work, you imagine stepping onto the filter, and then watch it as it slowlymoves up your body filtering out the pain wherever it goes.

As it rises over your feet you feel how it gently caresses the areas and removes anypain from the region. See it as it slowly rises over all the areas of the body andremoves all the pain from each region as it passes by.

For instance, see and feel it as it moves up your spine and removes any pain ordiscomfort in your back. See and feel it as it moves along your shoulder dissolvingany pain and discomfort with its touch. Finally, after seeing it going over every areaof your body, it gently moves up over your head and with this rising, removes anyfinal pain in your body. Now you can imagine that a soothing white light pours intoyour body from the crown of your head, and brings with it a feeling of warmth andregenerative energy.

This guided imagery meditation has actually been modeled on a meditationtechnique that has been used for over 2,500 years in the Buddhist and Taoisttraditions of China, India and Tibet, and is quite effective is silencing joint pain. Topractice the ancient form of this meditation, all you need to do, whenever you feelpain in the bones or joints, is simply imagine that those particular bones and joints


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are shining with a brilliant white light. That�s it�just imagine that the joints involvedare shining with a brilliant white light.

To be as effective as possible, you actually should reference any picture of askeleton (which is easy enough to find on the internet) to learn what those bonesand joints look like, and then you should imagine a picture of those bones�as closeto reality as possible�shining with bright white light. You can also imagine theshape of the bones shining with a silvery whiteness, but the important point is to usean image of bright white.

According to ancient Indian, Tibetan and Chinese medicine, your body�s energy andconsciousness are linked, so wherever you place your mind in your body, yourenergy will flow to that region. Because you imagine that a troubled area of yourbody becomes filled with brilliant white light energy, your own physical energy willtend to travel to that region and promote a soothing, healing response.

This method, called the skeleton meditation, is extremely powerful and yet sosimple. When anyone is interested in going further into meditation, I often advise himor her to practice the full version of the skeleton meditation. In the full version, ratherthan just imagine a tiny section of their body (the part which is suffering pain), theyslowly imagine that their whole body is just a shining white skeleton. Starting fromthe left toe and working upwards, they slowly imagine that their whole body becomesa shining white skeleton, and when they can hold this visualization stable, they nextimagine that the entire skeleton turns to dust and the entire skeleton and body are allforgotten.

Another thing you can do after you�ve completed the skeleton meditation is toimagine that someone places a large drop of celestial ointment, about the size of asmall egg, on the crown of your head. Imagine that this life-giving ointment slowlyfilters down through your head lathing everything it touches as it travels. Itpermeates your head, your spine, your shoulders and elbows, the sides of yourchest and your heart, lungs, liver, stomach as well as all your other internal organs.It coats and then permeates everything it touches, taking away all the ailments andpains you have within as your mind proceeds downwards.

As you do this, imagine the sound of pure trickling water cleansing as it goes, andthat you can feel the coolness of this flowing water as it evaporates away anydarkness, sickness or pain within. All that the water has to do is touch any darkregion of sickness within and then the color will change to a light grayness and thenclearness as everything is healed. As this celestial cream percolates throughout yourwhole body, it finally flows down gently through your legs and reaches the soles ofyour feet.

For further details on these methods, you can grab a hold of my book Twenty-FiveDoors to Meditation on www.amazon.com.

The practice of meditation can change your life. It�s not just useful for health reasonsbut for spiritual benefits as well. It might seem a little alien at first so if you need


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some help in getting started with meditation, such as tapes and more detailedinstructions, there�s a wonderful beginner�s program called the Holosync programwhich you can order through www.centerpointe.com.

Like all good things in life, you just have to get started, and the Holosync technologyis one of the best ways to get started in meditation. Plus, it can help change your lifein so many other areas as well.

http://www.centerpointe.com/


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BONUS 3:GROW THESE PLANTS TO CLEAN YOUR ROOMS OF POISONOUS AIR AND

TOXINS

Some people with arthritis are also chemically sensitive. Did you know that you cangrow plants to help clean the air in rooms and cut down on instances of headaches,sore throats and sick building syndrome? Plants can absorb airborne pollutants, andtransport these pollutants to their roots where microbes feed on them and detoxifythem.

One NASA researcher, Bill Wolverton, discovered that 10 plants were particularlyhelpful in removing chemical vapors while being easy to grow and maintain, highlyresistant to pests and water evaporation. These were:

• areca palm• lady palm• bamboo palm• rubber plant• dracaena (Janet Craig variety)• english ivy• dwarf date palm• ficus alii• boston fern• peace lily

While these ten plants are excellent general chemical detoxifiers, there are certainplants that are favored for specific chemical vapors. For instance,

• philodendrons, golden pothos and spider plants are excellent fordetoxifying formaldehyde

• Gerbera daisy and chrysanthemums help purge benzene• pot mums and peace lillies are highly helpful with TCE (trichhlorethylene)

removal• English ivy benefits smoking areas• bamboo palms help eliminate carpet odors• snake plants help clear household cleaner smells

We hope this last bit of advice can also help you with your indoor plant selection.Remember that gardening doesn�t have to always be outdoors, for you can get someof the proper exercise you need for arthritis by taking care of indoor plants as well,


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and this extra little bit of information may help you to select some plants that will helpwith other areas of your health.

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