Eating and exercising for arthritis are aimed at decreasing your symptoms, including pain. According to the Arthritis Foundation, exercise can benefit arthritis by keeping your joints moving; increasing muscular, joint and bone strength; increasing energy; improving sleep; and controlling your weight. Your diet is an important part of the equation. Certain foods might help reduce inflammation, and controlling your weight might help ease your symptoms.
Foods To Reduce Inflammation
Arthritis is characterized by inflammation, pain and stiffness of the joints. Certain foods you eat can help reduce joint inflammation. According to the Arthritis Foundation, foods rich in omega-3 fatty acids and fiber can help decrease pain. Omega-3 fatty acids work by inhibiting the overactive inflammatory response that causes arthritic symptoms. Healthy sources of omega-3 fatty acids include fish, tofu and walnuts.
According to the Arthritis Foundation, fiber can help reduce C-reactive protein, a marker of inflammation. High levels of C-reactive protein indicate an inflammatory response by the body. Eating foods rich in fiber helps reduce C-reactive protein and inflammation. High fiber foods include fruits and vegetables with the skin on, as well as whole grains.
Weight Control
Carrying around excess weight is hard on your joints. Eating to reduce or control your weight can ease the symptoms of arthritis. According to Johns Hopkins University, just 10 lbs. of extra body weight is enough to put 30 to 60 pounds of force on your knees each time you walk. Reducing your weight can help take the stress off of load-bearing joints, such as your lower back, hips and knees. If you have been diagnosed with arthritis, make an effort to reduce your weight to a healthy range to ease your joint pain.
Aerobic Exercise
Moving your joints increases blood flow and helps lubricate bony articulations, the part of an arthritic joint that involves bone rubbing against bone. Aerobic exercise can help with this, as well as control your weight. Aerobic exercise is dynamic movement that increases heart rate and uses large muscles, which burns extra calories. Aerobic forms of exercise for people with arthritis should be gentle and of light to moderate intensity. Forms of exercise such as swimming, walking or bicycling are beneficial for joint health and weight loss. Try to exercise three to five days per week, working up to a 30-minute duration, according to the American College of Sports Medicine. Exercise might begin in bouts of 5 to 10 minutes and should increase as tolerated. Avoid exercising on days when your arthritis is especially painful.
Resistance Training
Resistance training involves working with weights to improve your muscle strength, which can help support your bones and joints. According to the ACSM, you should try to participate in a resistance training program two to three days each week, with at least 24 hours of rest between training sessions. Work at a light intensity that allows you to perform one set of 3 to 20 repetitions. Work until you feel fatigued or cease the exercise two to three repetitions before the exercise becomes too intense. Work all of your major muscle groups in 8 to 10 different exercises, including the leg press, hamstring curl, leg extension, chest press, bicep curl, tricep pushdown and lat pulldown.
Yoga
Yoga is a form of exercise involving gentle movements and stretching that is usually done in a calm setting and involves posing, stretching and meditation. It can help improve your body and mind. Yoga can increase muscular strength and flexibility, as well as improve your balance and endurance. For the mind, yoga is a relaxing exercise that increases well-being and positive thoughts. If you are arthritic, it is best to start out with an easy beginner's class taught by an experienced professional.
References
- Arthritis Foundation: AF Exercise Program
- Arthritis Today.org: Fatty Acid Benefits -- How Omega 3's Reduce Inflammation
- Linus Pauling Institute; "Essential Fatty Acids"; Jane Higdon;2005
- Arthritis Today.org: More Fiber, Less Inflamation?
- Johns Hopkins Arthritis Foundation: Role of Body Weight in Osteoarthritis
- Arthritis Foundation: Exercise
