What You Need to Know About Arthritis
Arthritis means joint inflammation, but the term is used to describe around 200 conditions that affect joints, the tissues that surround the joint, and other connective tissue. It is a rheumatic condition. The most common form of arthritis is osteoarthritis.
As a disease, arthritis is more complicated and varied than most people imagine. It can come in different forms and affect people in different ways. But the common thread through most forms of arthritis? Inflammation and stiffness of the joints.
Osteoarthritis
The most common type of arthritis, osteoarthritis involves wear-and-tear damage to your joint's cartilage — the hard, slick coating on the ends of bones where they form a joint. Cartilage cushions the ends of the bones and allows nearly frictionless joint motion, but enough damage can result in bone grinding directly on bone, which causes pain and restricted movement. This wear and tear can occur over many years, or it can be hastened by a joint injury or infection.
Osteoarthritis also affects the entire joint. It causes changes in the bones and deterioration of the connective tissues that attach muscle to bone and hold the joint together. It also causes inflammation of the joint lining.
Rheumatoid Arthritis
In rheumatoid arthritis, the body's immune system attacks the lining of the joint capsule, a tough membrane that encloses all the joint parts. This lining (synovial membrane) becomes inflamed and swollen. The disease process can eventually destroy cartilage and bone within the joint.
Signs of Arthritis
Pain, swelling and stiffness in one or multiple joints.
Morning stiffness in and around the affected joints lasting at least one hour.
Pain and stiffness that worsens with inactivity and improves with physical activity.
Reduced range of motion.
Sometimes fever, weight loss, fatigue and/or anemia.
Why exercise is vital
Exercise can help you improve your health and fitness without hurting your joints. With your current treatment program, exercise can:
Strengthen the muscles around your joints
Help you maintain bone strength
Give you more energy to get through the day
Make it easier to get a good night's sleep
Help you control your weight
Enhance your quality of life
Improve your balance
Though you might think exercise will aggravate your joint pain and stiffness, that's not the case. Lack of exercise can make your joints even more painful and stiff.
That's because keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones. Not exercising weakens those supporting muscles, creating more stress on your joints. Your doctor or physical therapist can recommend exercises for you, which might include range-of-motion exercises, strengthening exercises, aerobic exercise and other activities.
Can diet improve arthritis symptoms?
Through the centuries, many claims have been made about the influence of dietary habits and nutritional supplements on arthritis. Some of these claims are supported by medical evidence and some are reasonable theories. However, for most of these claims, we are just not sure.
Even without all the proof, there are many healthy nutritional ideas that you can consider.
Omega-3 Fatty Acids
Dietary fats can influence inflammation, a major factor in rheumatoid arthritis. This is the type of arthritis that occurs as a result of the body's immune system mistakenly launching an attack on the joints. Omega-3 rich fish oil may show some benefit in inflammatory arthritis, such as rheumatoid arthritis.
Vitamin D
Research studies have linked low blood levels of D with increased risk of both osteoarthritis and rheumatoid arthritis. Additional research shows that osteoarthritis gets worse three times faster in people with inadequate vitamin D in their diets compared with those who have sufficient D. Currently, the Institute of Medicine (IOM) recommends that adults get 600 to 800 International Units (IU) per day. Many experts advise 1,000 IU per day. According to the IOM, doses up to 4,000 IU per day are safe.
Only a few foods are particularly rich in vitamin D. These include oily fish and fortified milk and orange juice. Hence, most people need to supplement their diets with extra vitamin D. A multivitamin typically provides 400 IU. Seeking out some "safe sun" — 10 minutes without sunscreen a few times per week — provides a nice D dose too.
Fruits and Vegetables
Brightly colored fruits and vegetables — such as oranges, bell peppers, pumpkins, tangerines and papayas — contain carotenoids called beta-cryptoxanthin and zeaxanthin. Some studies suggest that diets rich in carotenoids decrease inflammation. A small Swedish study of rheumatoid arthritis sufferers who ate a Mediterranean diet (including lots of vegetables and fruits) for three months found that it reduced inflammation and enhanced joint function. Aim for seven to nine servings of fruits and vegetables per day.
An unfounded myth that has circulated for years involves eliminating the so-called nightshade vegetables to help cure arthritis. The nightshade vegetables include tomatoes, potatoes, peppers and eggplant. The premise is that avoiding these foods eases joint pain and inflammation. Medical evidence does not support this claim.
Foods that help reduce Inflammation.
Fatty Fish. Fatty fish varieties such as salmon, mackerel, sardines and trout are high in omega-3 fatty acids, which have been shown to have potent anti-inflammatory effects.
Garlic
Ginger
Broccoli
Walnuts
Berries
Spinach
Grapes
Tart cherries
Turmeric
Foods to Avoid
Processed foods. Avoid processed foods, such as baked goods and prepackaged meals and snacks
Omega-6 fatty acids. ...
Sugar and certain sugar alternatives
Red meat and fried foods
Refined carbohydrates
Mono-sodium glutamate (MSG)
Cheese and high-fat dairy
The Scoop on Supplements
Supplements abound when it comes to arthritis. But only glucosamine and chondroitin sulfate have some evidence to support their use. Glucosamine with chondroitin may decrease pain in people with moderate to severe osteoarthritis of the knee.
Note that osteoarthritis is the only type of arthritis that may benefit from these supplements. They do not help people with rheumatoid arthritis.
In general, glucosamine and chondroitin have minimal side effects. Steer clear of glucosamine if you are allergic to shellfish or consider only glucosamine derived from a vegetable source. Glucosamine may raise blood sugar. Chondroitin can interact with anticoagulant and antiplatelet drugs such as warfarin (Coumadin) and aspirin that can increase the risk of bleeding.
Don’t forget always check with your Doctor before taking any supplements.
Has arthritis progressed into further health issues for you or your loved one? If so we are here to help and to offer solutions that you might not even know exist. Please don’t hesitate to contact us for a consultation to learn all your options.