How I Lost Weight Might Surprise You

by Wade Baskin on June 3, 2017

I Have a Secret about Weight Loss

I’m getting a lot of “you’ve lost weight” and “you look younger” comments now that I made some changes and I dropped from 187 to 170. I’m a 5’7″ 49 year old guy so 5 pounds is a lot and it will mess with you, especially if you put your fat in the belly area (dangerous!). How did I do it? I do have a secret ingredient, so stick with me as I explain – you need to know some things first. If I just blurt it out, then it’s like giving a 5th grader information that’s meant for a 12th grader. You’ll quickly dismiss it or judge it incorrectly.

Moreover, it’s not just the secret ingredient that helped my weight loss, it’s how I used it.

All weight loss methods work to an extent but you know by now that everyone gains it back for the most part. Even those who’ve have the weight loss surgeries gain their weight back.

My first trick: figure out where you want to be and set a goal (weight, body fat, clothing size, etc.). Give yourself time as rapid weight loss rarely works (although I did drop 15 pounds in 21 days!). As a 49 year old, I’m setting a goal to be in the best shape of my life by the time I’m 50. I honestly don’t like to weigh and measure myself in any way, but that which can be measured can be managed. I have a wife, kids, and a lot of patients that depend on me to be around for a long time – the extra weight had to go.

My personal health and fitness goals:

  1. Body weight 165
  2. Body fat 15%
  3. Ability to do a press to handstand
  4. Ability to do a muscle up
  5. Wear medium shirts, fitted shirts, and size 30-31 pants comfortably.

(these are subject to change as I progress along – that’s normal.)

Why these goals? They cover both health and fitness which are 2 different things entirely. Health is not well defined and fitness is wide open to interpretation, so I wanted to make sure my body is physically strong (no one ever comes into my clinic complaining about being too strong) and slender – no unnecessary storage or fat. Extra fat can cause all sorts of problems as you know, so I want a normal amount of fat. Shredding all of it off is not necessarily healthy – that’s for show! A normal amount of body fat is healthy and it will allow your body to look it’s absolute best.

If you achieve those above goals, your body will more than likely look much like a gymnast. No too muscled up and not too skinny…just right. A good reference I believe is the Statue of David, but I’ll allow a little more body fat as David looks pretty young. You should have very good energy as well.

80% of weight comes from your diet…what you eat or don’t eat. 20% of your weight is due to your activity level

This is why so many who try to just exercise more fail. Exercise is a very inefficient way to lose weight! You’ll get better at exercising but your pounds will just sit there laughing at you. Have you ever noticed how many runners, weight lifters, and walkers stay really overweight despite their efforts?

Yes, I am a physical therapist, and I DO endorse exercise! But, let’s be honest, if your goal is weight loss/fat loss, then exercise is a small part of the prescription.

You CANNOT out exercise a bad diet

Ok, so what diet should you use?

My wife will readily tell you that I annoy her completely when I start harping about eating like a human – she’ll buy all the grainy sugary floury stuff and tell my that I don’t have to eat it. She and the kids can eat that stuff with no ill effects. I eat it, and I blow up pretty quick (or I used to).

Of course I keep up with the diet industry as best I can so I can counsel my patients. There is no 1 hit wonder diet. Everyone is different beginning with their mindset and then their physiology and genetics.

The more complex and involved a diet approach is, the more destined you are to fail attempting it. Diets should be simple as God designed us in a way to eat some fairly simple things. The more we refine it, process it, and alter it, the more it will cause us problems. We are designed to eat mostly protein, fat, veggies, and some fruits and nuts/seeds. Foods that are dairy-based, sugary, or made with corn or flour are not foods our bodies love.

Our genetics are the same as when we were hunter-gatherers,  so outside of the basics mentioned above, our bodies have to really work to handle all the unrecognizable substances we put in them! Never have we had so many artificial substances, sugar, and foods that convert to sugar so readily available. We used to have to work to get our food, and it did not consist of much of what we ingest today. Just look at any movie from the 70’s and earlier…not many overweight folks. We blew up starting in the 80’s as obesity rates doubled. Mississippi has been in the lead for the greater part of the last 3 decades. The point I’m making is that our environment is so different and our bodies are acclimating to it! We now have to put forth a great effort to eat like we’re designed to.

So what diet should you use? Here are some diets that help us return to some basics that are similar to the way our ancestors ate.

  1. Any Paleolithic Diet: the paleo approach is not just about eating meat. It’s a very human way to eat. I recommend the book “Practical Paleo.” It has all the info you need plus meal plans if you’re into that. I just like the do’s, don’ts, and the principles.
  2. The Mediterranean Diet: this is one of the most studied and recommended diets across the nutritional and medical communities. It’s a fairly easy method to follow. I don’t use this approach, but I’ve had great success with patients who have.
  3. Ketogenic Diet: these diets keep you in a slight state of ketosis where you burn fat like crazy.

Here is What I Used: Secret No. 1.

The Bone Broth Diet – I love it, and here’s why. It’s easy, simple, it works, and it’s a 21 day program. It’s much like a combination of paleo and ketogenic plus you use a bone broth as a snack and on “mini fast” days. This bone broth that you can buy HERE or make yourself (it will smell your house up – ha!) This bone broth has collagen in it which is a bit of an anti-inflammatory and it is awesome for your joints and your skin. It’s made from an organic grass fed source so it’s the good stuff and has no bad stuff.

I recommend getting the Bone Broth Diet book on Amazon and then either buying the easy to make broth HERE or learn how to make it yourself from the book. I’ve done both, and the bone broth packets are the way to go for me. They are easy to make and I could put it in my Yeti tumbler and sip it at work, too! The actual diet is simple. Of course there are recipes and meal plans, but I just use the recommended foods and come up with stuff – my family (yes, kids included) love it!

My wife loves the diet, my kids love the diet foods and dishes. The broths are hit and miss. The broth that I make is usually a smash hit. My wife had that first, so she doesn’t really like the broth packets as much as I do.

Secret No. 2.

And this is my favorite secret that is so effective and knocking out belly fat…use GRASS-FED BEEF! It can be hard to find, and I get mine HERE at US Wellness Meats! It costs the same as when you find it at the store, and this stuff is good! I get the ground beef and various steaks HERENo matter what dietary approach you use, put grass-fed beef into your diet. Grain-fed meat is what 95% of our country eats, and it’s highly inflammatory thus all the bad stories about gout, cancer, leaky gut syndrome, etc. Just get some grass-fed beef which your body will thank you for. If you’re a vegetarian, sorry – keep working hard to fill in the nutritional gaps you’ll have to deal with. I know all the arguments here, and vegetarianism/veganism is more of a lifestyle choice vs a necessity for health. Humans are designed to be omnivores – period. Being a vegetarian for some is great, just not for all. Certain genetic types do well with being a vegetarian, but it does take an effort.

Why is grass-fed beef so good? Basically, it has the ideal omega 3 to 6 ratio that’s good for you. Grain-fed beef is too high with omega 6 and causes inflammation. Grass-fed beef also has a CLA (conjugated linoleic acid) which is a known and proven fat buster. Weight lifters have used this for years in pill form to try and shed those extra fat pounds. Just eat grass-fed beef.

 

 

Below are references I use to fend off the naysayers to any of my comments ;-). In other words, I’m not just giving you hype, I back it up…

1 Juanola-Falgarona M et al. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. Am J Clin Nutr. 2014 Jul;100(1):27-35.

2 A. Janet Tomiyama, Ph.D. et al. Low Calorie Dieting Increases Cortisol. Psychosom Med. 2010 May; 72(4): 357–364.

3 Susan B Robert et al. Energy requirements and aging. Public Health Nutrition: 8(7A), 1028–1036.

4 Poehlman ET et al. Determinants of decline in resting metabolic rate in aging females. Am J Physiol. 1993 Mar;264(3 Pt 1):E450-5.

5 Ryan AS. Insulin resistance with aging: effects of diet and exercise. Sports Med. 2000 Nov;30(5):327-46.

6 Gower BA et al. A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. J Nutr. 2015 Jan;145(1):177S-83S.

7 Bazzano LA et al. Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial. Ann Intern Med. 2014 Sep 2;161(5):309-18.

8 Wojcicki JM et al. Reducing childhood obesity by eliminating 100% fruit juice. Am J Public Health. 2012 Sep;102(9):1630-3.

9 Volek JS, et al. Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids. 2009 Apr;44(4):297-309.

10 Keogh JB, et al. Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity. Am J Clin Nutr. 2008 Mar;87(3):567-76.

11 Dyson PA, et al. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007 Dec;24(12):1430-5.

12 McClernon FJ, et al. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. Obesity (Silver Spring). 2007 Jan;15(1):182-7.

13 Meckling KA, et al. Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women. J Clin Endocrinol Metab. 2004 Jun;89(6):2717-23.

14 Yancy WS Jr, et al. A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77.

15 Stanhope KL, et al. Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. J Clin Invest. 2009 May;119(5):1322-34.

16 Whalen KA, et al. Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with All-Cause and Cause-Specific Mortality in Adults. J Nutr. 2017 Apr;147(4):612-620

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Wade Baskin is Back!

by Wade Baskin on December 16, 2016

14938256_10154633384800786_1822770451419707600_nForgive the absence! I installed some interesting software that allowed my blog to be smashed! It has taken me a while to return, and I finally made it! So, forgive any articles that may not have been recovered … or anything in general that just looks crazy.

Regardless, I’m back, and I look forward to sharing great material with you that can only help. Learn from my mistakes and also my wins!

I have one daughter out college, and now she is heading up my practice marketing. She is engaged and soon to be married. Wow. My son is a junior at MSU, and my youngest is finishing her eighth grade year. Time is flying and it is true that it goes fast regarding your kids so revel in every moment you have with them. I’m lucky to have taken this advice, and I still enjoy grabbing all of them together for outings – skiing trips being my preference.

At this point in time, I’m booming in my practice even though I’m surrounded by chop shop therapy outfits. I’ve aligned myself with the best of the best in the world in both practice and marketing so I can continue to ensure the growth of my company in order to serve our communities with only the best physical therapy services available. It’s sad to see so many people going to other therapy settings getting “traditional therapy” and substandard results – it’s my mission to stop this. Physical Therapy is a powerful method of restoring health and vitality when used at it’s highest levels. Most PT’s simply get their doctorate, get their license then take a job punching a clock. Some even go work for other doctoring professions like physicians. That’s strange in that what other doctoring profession do you know of that gets out of school and goes to work for another doctoring profession. Again – weird.

My friends, when you have an ache, pain, or a physical problem that is keeping you from operating at your best, go to your private practice Physical Therapist. These are your die hard PT’s that love what they do and they had the balls to open their own practice and put their skills to the ultimate test. Only a select few in the US have done this. There are other good therapists out there, but when you go to a therapist who’s livelihood depends on how good his or her results are with each patient, don’t you think that’s the kind of care you deserve? Or, do you want to go to the one who works a job at the local hospital outpatient department, the local PT chain, or the PT that works for the doctor’s group? You do have a choice. And only one choice guarantees you the best chance of getting the absolute best care.

Secret: it all costs the same! No matter how specialized they are, all PT costs about the same! So, it makes sense to seek out the best and go to them. You can go to the PT chain (like Drayer, Encore, Results Physio or the like) and get the typical heat, electrical stimulation, and some exercise….Or you can go to your private practice PT, get a thorough exam that will probably surprise you, get results the very first visit that definitely will surprise you, and you’ll say, “I didn’t know PT could do that.” You might even wonder why your doctor didn’t send you there in the first place! The answer is simple, life is about relationships, and your physician probably has a relationship with the other PT facility…usually financial and possibly familial. If your Physician works for the hospital then he or she may have to refer you to the hospital PT only.

If your Physician has employed his own PT (again, that’s weird, and in some states illegal), then of course, he or she will refer you to their outfit. The selling point is that they have their own PT that’s right here and works closely with the physicians so as to offer the best care. Well, it just doesn’t work that way as PT’s don’t need MD’s in the same building to provide the best care. Sounds good though when they say it. My mom even went for it!

The other special PT’s are the ones that choose to work for private practices because they believe in their vision and mission.  In fact most of them run as far as they can from the hospital and corporate PT cultures as they grind you away while they bill the heck out of patients using your PT license. These PT’s love the freedom to practice this amazing science and art, and private practice allows them to do that.

The Best news: we still live in the USA where freedom of choice remains (for now). You can choose to go to your own PT

That brings me to this. You definitely want to have your own PT. You want that PT that you connect with, that you trust, and who you can depend on. They will be keeping your body going for many years through the minor pings to the major pangs. Drugs and surgery are your other choices that generally don’t sound very good. PT is the only profession trained to get your body to get out of pain and get back to living using safe, natural methods that don’t have side-effects that can kill you. And the good PT’s use state of the art methods that work pretty fast and can handle the strangest of conditions.

Just so you know: PT’s that work for my clinic have to pass 4 tests before they get an interview: aptitude, IQ, skills, and personality. Show me any other outfit that does this, and I’ll show you the best PT clinic in that area. Our PT’s are dedicated to the patient and they are passionate about learning more and more everyday.  These guys are few and far between, and you’re lucky to find one. When you do, stick with them.

Rant over – as you can tell, I love my profession, and I love what it can do for people who have physical ailments.

Let’s see, since I last wrote, we’ve recovered from the tornado basically. We still have too many storage units with damaged stuff in them. I think it’s emotionally hard to go back into them and take action. I’ve jumped back into practice full time to build it to where it needs to be and to make it the #1 most sought after PT clinic to attend and to work for. We’ve had a great year – an amazing year, even though a chain PT (corporate PT) clinic came to our little small town. I learned how to not lose anymore of my hard earned money on investments (ha!), my inlaws are soon to move into town which is a good thing as it’s that time, and we’re about to have our 2nd Christmas in our rebuilt home – blessed.

 

 

 

 

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Storm Cloud Time Lapse

by Wade Baskin on July 24, 2015

This footage was shot in one day. We had a huge number of thunderstorms come and go. Flood warnings were also blaring non-stop.

I live on a high point in our neighborhood, and we just moved back into my house after rebuilding it since April 28, 2014. It has taken over a year to recover from a record setting F4 tornado that took 600 homes and 10 lives in our town numbering 6000. For the full story (pics and video), be sure to Go HERE.

The landscape is completely different and the storm paths have definitely changed. I actually love stormy weather and mother nature fascinates me, but I have a new respect for her wild destructive power. When storm clouds approach, my appreciation remains but with added caution.

I by no means am a pro at videography or photography, but I love capturing beauty and it’s faster than trying to draw or paint it – ha!

I hope you enjoyed the short video, and I look forward to your comments and questions – hit me below!

Tips on Shooting Time Lapse:

I use the Panasonic AG HVX200 video camera with an FS100 drive attached to it. It makes it so easy by simply setting your time lapse using the drive.  Here is a bonus video 🙂

Hit me with your questions and comments!

Wade

 

 

 

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The Sitting Solution www.sittingsolution.com Exercise Content: lumbar rotations – 5:01 prone on elbows – 6:47 pressups – 8:11 figure 4 stretch – 9:40 hip flexor stretch edge of bed – 11:34 hip flexor stretch half kneeling – 13:16 bridge: 14:40 banded bridge: 16:28 hard style plank: 17:45 bird dog: 20:14 Hi there, It’s Chad & Brenda Walding with The Sitting Solution. We’re so glad you’re here with us today on our mission to to raise awareness about the sitting problem.  Our goal is to inspire you to take action and give you the practical tools to do so. The underlying message here is that you must take an active role in your own health.  The Sitting Solution is the ultimate guide to resolving your pain, restoring your posture and fixing your sitting problem. We want to help you become more aware of how and why chronic sitting is undermining your health so you can eliminate this potentially dangerous blind spot. Most people “don’t know that they don’t know” that frequent sitting is a problem. They are experiencing pain and suffering but don’t understand why. If you understand the implications of chronic sitting on your health, you will be more motivated to make a change. Click this link for our FREE REPORT which covers the science behind that deleterious effects of sitting as well as some helpful tips to get you moving in the right direction: lxnhealth.com/ssyoutube Need resistance bands? lxnhealth.com/w We hope you found this video helpful and if you’re looking for more solutions to your sitting problem please visit our website here: www.sittingsolution.com PS — Use this link to share this video on Facebook with your friends! http://youtu.be/bhaTRxwEv2M Get up. Stand up. Move. Chad Walding DPT, OPT L1, RKC Brenda Walding DPT, FDN

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Over 1 year later, after April 28, 2014 when an F4 changed our lives, we’re still putting things back together. We’re also discovering that glass shards and debris tend to find the most unique places to hide!

Regardless, another step forward was made this week as I got my damaged Ninja all fixed up. I decided to take it out with my GoPro Hero3 (helmet mount) and do a quick update video on the tornado damage in my immediate area: Richardson Rd., Henry Moore St., Wood St., McCullough Rd., and Hwy 14/E. Main St.

Take a ride with me as we survey the changes since “the storm” as we call it. Many houses are simply gone, a lot of us are rebuilding, and yes – we’re not done! We have about a month until we plan to be back in our house still being repaired.

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The Blogging Business | Be Your Own Boss

by Wade Baskin on June 7, 2015

Rise and shine it’s a new day and I’m wide awake and excited to share today is the launch of my BYOB video series! For the next several weeks, I’ll be sharing weekly videos + blog posts on strategies and tips for anyone who is trying to figure out how to BE YOUR OWN BOSS! I started my blog 4 years ago and never thought it would become a career in the digital space.

Fave Perks of Being Your Own Boss:
– You are the BOSS!
– You make the rules!
– You don’t have to report to anyone.
– You get to create a vision that is yours.
– You make your schedule!

This first video is an intro to the series. You are going to learn a little bit about the series, a background story on how I got started blogging and fun little facts you may or may not know about the business.

As many of you know, I’ve been blogging longer than Youtubing so in the video I refer to the term “blogging” a lot. Generally I speaking about blogging but as the series goes on I will dive deeper into the digital world outside of blogging. Just an FYI.. 😉

Be sure to check out the #1 Profitable Blogging Platform HERE! Build a profitable business in 21 days or less!

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Baskin House Tornado Damage Update

by Wade Baskin on May 3, 2015

Louisville MS Tornado Damage Update 1 year later

Thank you for all of your well wishes!

It has been a year of rebuilding, reflection and gratitude. We have seen the best of our friends, family and those unknown.

We’re not not done, but we’re almost to the finish line. I do want to take this time to personally recognize some very special people who helped us. Please forgive me if I leave someone out, but we’re not done.

Once we get back into our house, we will be formally recognizing and thanking all – we simply feel we have to.

Thank you,

Karen Allen
Jackson Forster
David & Lisa Forster
Karen Baskin VanDyke
Granddaddy Baskin
Ryan Maynard & OPFN
Mark Clark & Met Life Insurance
Mike Childs & FUMC Family (for a place to stay)
Shannon Baskin
Lisa & Johnny Luke
Darby Nowell
Robin Chastain
Lainey Smith
Ricky & Lynn Smither
Susanne Blalock
Glynda, Kelly, Robbie, Grant, and Glyn
Delbert Hoseman & Staff (yes, our Secretary of State personally helped us during salvage)
Katherine Darnell
Ashley Cochran
Greg Tacker, my KA Brothers, & our DSU Family
Kristie Perrett Sbravati
Missy Hannah Kistemaker
The Bullocks & Bullock Toyota Staff
Flint Minshew
Curtis, Cory, and Mary Nell Richardson
Walley Bennett
Jennifer Bennett
Timmy Cole
Will Hill
Tommy Edwards
Terry Woods
Jimmy McPherson

Like I said, there are others, and I will formally recognize all once we are back in our home. It looks like we’re about 1 month out now. Hard to believe it has been a full year!

Although we’ve had tremendous weather delays and several other hoops and barriers to overcome, we’ve made it through.

Stay tuned for updates, and I welcome your questions and comments!

Wade Baskin

 

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Baskin Family Tornado Damage

by Wade Baskin on May 3, 2014

20140428_172613Dahouse damage tornado ms baskintornado damage to left side of baskin houseHello All…Thank you for all your well wishes, prayers, and thoughts. We are gradually getting on our feet and digging out all of our remaining belongings. Our community is strong and we’ll pull out. So many of you want to help, and it’s just been so overwhelming to try and think about what to ask for…and just accepting help in general.

So Many of you have asked how to donate and contribute, so I finally got internet access at a friends house to where I could set this up. Again thank you for wanting to help – means more than you know. This is our emergency funds account.

Once we get back to normal operations, we’ll donate any extra to our charity, St. Jude.

We have limited access to internet right now, so I’m putting this post up at a friends house. Again, just know that we are so grateful to all our friends and family.

UPDATE 11/15/2014: We are still in temporary housing and all is moving along well. We have what we need and are moving forward. We’ve had to secure additional finances to fully rebuild our house, and we aren’t the only ones who’ve had difficulty with insurance. Our insurance is Metlife, and they are doing the best they can it appears. The adjuster, Mark Clark, is sparse in terms of having access to him when we find new issues. But when he does return our calls or answer emails, he tends to come through. We are 20% complete on the rebuild.




Louisville ms tornado damage wood st

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Great Tips And Tricks For Living With Arthritis

by Wade Baskin on January 12, 2014

arthritis

You can do a lot to manage your pain, and handle the condition in a way that promotes better health and less degeneration of your joints. Using the tips and advice here will better equip you to deal with the pain and limitations of arthritis. You can start helping yourself.

Consumption of alcohol is often considered dangerous for a variety of medical conditions. In fact, some research shows that alcohol can actually alleviate mild arthritis-related pain.

Consider starting a program of aquatic activity if you experience arthritis. Individuals with arthritis can find aquatic activities soothing and relaxing. Many find it easier to stretch their muscles and joints in this type of environment. Most gyms offer swimming classes for those who wish to learn.

It is in your best interest to take control of arthritis as soon as you can. Learning good typing techniques and using good posture while typing can be helpful. Your hands should be level with the keyboard and you should use a raised pad for your mouse. This practice reduces the strain in the hands and helps ward off difficulties with your hands.

If you feel yourself becoming depressed as a result of your limited activity, consult a therapist. Therapy can show a person with arthritis that they are not helpless and can get by on their own still. Attending therapy in an individual or group session can help to stave off conditions such as depression or anxiety.

Start stretching every day. The loss of flexibility that comes with arthritis can be one of the worst side-effects it has. When you routinely stretch you make your muscles flexible it is great for your body. Start with your feet, and move upwards across your body all the way to your head.

Maintain enough protein in your diet. When you have arthritis, your body needs extra protein, so be sure to get plenty. Even if you don’t eat meat, you can locate other protein sources. It is very important to keep your protein levels consistent to prevent inflammation and pain.

Ask your physician about some options when it comes to lessening your pain. Finding a recommended and safe way to treat your pain is the best gift that you can give to your arthritis, and your body. This can be best achieved by talking to your doctor concerning FDA-approved treatments and additional ways that could potentially work for your type of condition.

Drinking plenty of water is important. When you are thirsty, drink water rather than other drinks. Don’t drink beverages that can dehydrate, such as coffee and tea.

When suffering with arthritis exercise is essential. A yoga class is ideal. Yoga incorporates stretching exercises and mind-calming techniques, both of which provide benefits to arthritis sufferers. If you are uncomfortable going to a yoga class, start your own routine at home with the help of a yoga DVD. A yoga DVD can help you to stay motivated, and allow you the comfort of working out on your own time, in your own home.

It is important to learn all you can about arthritis so you will be able to care for your condition properly, but it is equally important to use the advice that you receive to understand what you are facing and how to deal with it. These tips will help you learn more about your arthritis, and take steps to reduce or even eliminate your arthritis pain.
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