Experts say that consuming a well-balanced diet is incredibly important when you suffer from arthritis. You will be receiving critical nutrients and you will also be maintaining or arriving more quickly at a healthy bodyweight. If you weigh more than you should you will be adding extra pressure on weight-bearing joints. Many arthritis patients have found that losing just a few kilograms makes a substantial change to their quality of life.
Doctors, as well as nutritionists, are more frequently advising arthritis patients to keep sugar and/or fatty foods – such as red meat, cream and cheese – to a minimum. You should make sure that you are eating plenty of fruit and vegetables as well as whole-grains. It is thought that omega-3 essential fatty acids relieve, to some extent, the symptoms of arthritis. A very common source of Omega-3 fatty acids is oily fish, for example, sardines, herring, trout and salmon.
Many of us tend to put large portions on our plate. If you decrease the size of the portions you may lose weight more effectively. Ensure that the vegetables and fruit that you eat make up a large part of your portion.
How to exercise when you have arthritis
People with arthritis should choose the type of exercise, which they do, carefully. Be guided by your doctor or a health professional such as a physiotherapist or exercise physiologist. An exercise physiologist is someone who is an allied health professional who helps people with their physical activity and lifestyle habits to prevent as well as manage injuries or conditions which are chronic.
An inflamed, hot or painful joint requires rest however too little exercise may lead to muscle weakness, pain in addition to stiffness. People who suffer from arthritis should do some form of physical activity each and every single day.
The exercise that you choose should ideally help with the following:
- Mobility: To stretch and maintain or improve the joint’s range of motion and flexibility.
- Strength: To build muscle strength, provide stability to the joint as well as improve your ability to perform day-to-day tasks.
- Cardiovascular fitness: To improve the condition of your heart, lungs as well as circulation, to provide your body with blood and to improve the ability of your muscles to use the oxygen.
Many types of exercise can help with mobility, strength and cardiovascular fitness at the same time, including:
- Swimming or water exercise classes
- Tai chi
- Walking or Nordic walking *walking with Nordic poles)
- Chair exercises
- Low-impact aerobics
- Strength training
In accordance with a statement released by the Centers for Disease Control and Prevention (CDC), 72% of Americans are overweight or, alternatively, obese. The agency also is reporting that almost 23% of overweight – and 31% of obese – Americans suffer from doctor-diagnosed arthritis. This number adds up to a lot of individuals whose joints could feel better by shedding extra kilograms.
Weight loss is a tricky endeavor, but if you are overweight, no particular action can provide as many positive effects on the body. Not only does losing weight lower your risk of developing diabetes, heart disease, sleep apnea as well as certain types of cancer, but it helps your arthritis as well.
Want to learn more about training people with arthritis? If you do then you need to do our Personal Training Diploma. For more information, please follow this link.