Follow An Anti Inflammatory Diet
An anti inflammatory diet can not only reduce inflammation, it can also help you maintain a healthy weight. There are different ways to approach an anti inflammatory diet and differing levels of dietary restrictions. In general you want to:
- Eat fruits and vegetables
- Eat whole grains like rice, quinoa, oats, barley and corn
- Eat lean protein
- Do not consume processed foods, sugar, alcohol, fast food, TV dinners and bread and bread products
An anti inflammatory diet is a lifestyle change that does not focus on just losing weight. That heavily processed lean TV dinner might help you cut calories but is not part of an anti inflammatory diet.
A dietician may be able to help you make better food choices, create healthy habits and stick to them. Lets be honest: changing your diet is tough. Luckily, with a little practice you can make delicious meals using whole, healthy foods that will make you feel better, give you energy and help prevent arthritis.
Does Arthritis Affect Women More Often Than Men
Arthritis does affect women more frequently than men. More than 46 million Americans are living with arthritis, and 61 percent of them are women. That means about 28 million women are affected by arthritis in the United States.
Rheumatoid Arthritis affects more women than men in the United States. Johns Hopkins Arthritis Center says RA is two to three more times prevalent in women compared to men. Researchers believe hormonal differences between women and men may explain part of the reason.
The good news is there are some steps women can take to try to prevent osteoarthritis. They include:
- Lose weight to reduce pressure being put on knee and hip joints
- Do low-impact exercises to avoid wearing down the cartilage in joints
- Leave high heels in the closet to avoid the pressure they put on ankle joints
- When lifting objects, lift with your legs instead of your back to relieve stress on joints
- Maintain adequate levels of Vitamin D to slow the progression of arthritis
- Stay hydrated to keep cartilage lubricated and functioning smoothly
Citrus Fruits Cause Inflammation
Some people believe that they should avoid citrus fruits because the acidity is inflammatory. However, this is not the case. In fact, citrus fruits have anti-inflammatory benefits, as well as being rich in vitamin C and antioxidants.
Grapefruit juice can, however, interact with some medicines that doctors use to treat arthritis. People who are undergoing treatment should check with a doctor before incorporating it into their diet.
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Glucosamine And Chondroitin And Arthritis
The supplements glucosamine and chondroitin are popular yet evidence about their effectiveness in treating arthritis is very limited.
Some studies show that glucosamine sulphate and chondroitin, taken either separately or in combination, may improve pain slightly for people with osteoarthritis. There is no evidence that these supplements are effective for any other forms of arthritis.
Glucosamine and chondroitin may interact with other medication, including warfarin, and should only be taken after consultation with your doctor.
Use A Supportive Device
People with arthritis will often avoid walking aids, which may make them feel old and frail. But the fact is that people who do so often walk less because they are either unsteady on their feet or afraid to place weight on a swollen joint. As such, avoiding these devices can make your condition worse.
Supportive devices are no longer limited to canes and walkers. People with knee arthritis can sometimes turn to a device known as an unloader brace, which selectively relieves pressure on the most damaged side of a joint. There are even rolling walkers that allow you to move more freely without the fits and starts of a standard walker.
While these newer devices won’t work for everyone, it may be worth speaking to your healthcare provider to see if they are the appropriate choice for you.
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Ways To Help Prevent Arthritis
Article Featured on Michigan Hand & Wrist
While it may not be possible to completely get rid of your risk of developing arthritis, there are some things you can do to reduce your risk and delay the onset. Arthritis happens when cartilage wears away, causing your bones to rub against and damage each other, which is why you feel pain. There are some tips you can follow that may help arthritis from developing, which include:
Effects On Your Daily Life
- See a doctor or other relevant healthcare professional if youre unable to do everyday tasks due to joint or muscle pain.
- If youve lifted something heavy and hurt your back, for example, take some painkillers, apply some heat and try to stay active. If the pain doesnt ease after a couple of weeks or so, see a doctor.
Its important to see a doctor if you get any new symptoms or if you have any trouble with drugs youre taking.
If you have an appointment with a doctor, to help make sure you get the most out of it, you could take a list of questions with you and tick them off as they are discussed.
You could also keep a symptoms diary with details of how youre feeling in between appointments. Some people find that taking a friend or relative with them to an appointment can provide support and ensure that all important points are discussed.
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Popular Supplements For Arthritis: What You Need To Know
Learn which supplements and vitamins might help with arthritis symptoms, and what risks some can pose.
Several nutritional supplements have shown promise for relieving pain, stiffness and other arthritis symptoms. Glucosamine and chondroitin, omega-3 fatty acids, SAM-e and curcumin are just some of the natural products researchers have studied for osteoarthritis and rheumatoid arthritis .
Some of these natural remedies may offer arthritis symptom relief, especially when you use them in conjunction with traditional treatments. Heres the evidence on some of the most popular supplements used to treat arthritis, and how they work.
Glucosamine and Chondroitin
Glucosamine and chondroitin are two of the most commonly used supplements for arthritis. Theyre components of cartilagethe substance that cushions the joints.
Research on these supplements has been mixed, in part because studies have used varying designs and supplement types. A large National Institutes of Health study called the GAIT trial compared glucosamine and chondroitin, alone or together, with an NSAID and inactive treatment in people with knee osteoarthritis . Glucosamine improved symptoms like pain and function, but not much better than a placebo. Yet a 2016 international trial found the combination to be as effective as the NSAID celecoxib at reducing pain, stiffness and swelling in knee OA.
Fish oil
SAM-e
Curcumin
Vitamins
Supplement Risks
How to Take Supplements Safely
Complementary Therapies
What About The Mediterranean Diet
Studies have suggested that the Mediterranean diet can reduce the inflammation that contributes to the symptoms of osteoarthritis.
As well as helping to reduce the pain associated with osteoarthritis, eating a Mediterranean-style diet offers many other health benefits, including weight loss.
Following a Mediterranean diet may also reduce the risk of:
When someone is living with osteoarthritis, their body is in an inflammatory state.
While foods with anti-inflammatory properties may reduce symptoms, some foods contain substances that actively contribute to this inflammation. It is best to avoid or restrict these dietary choices.
The types of food to avoid are those that include the following:
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How To Get Rid Of Arthritis In Fingers
Arthritis of the fingers can be quite uncomfortable, causing symptoms such as joint pain, swelling, and stiffness. These symptoms make hand motions like grasping and pinching difficult, which restricts a person’s ability to perform everyday tasks. Osteoarthritis and rheumatoid arthritis are the two types of arthritis that most commonly affect the finger joints. Depending on which type of arthritis affects your finger joints, you may experience additional symptoms.
Thankfully, numerous remedies can help alleviate the discomfort from arthritis of the fingers, from hand exercises to help strengthen your fingers to over-the-counter and prescription pain medications and surgical treatments.
What Are The Causes Of Hand Arthritis
The exact cause of hand arthritis is unknown. The condition usually develops due to wear and tear of the joint, which occurs gradually over time.
Theres also a genetic component to hand OA. Family members may develop OA at a younger age than the general population, and may have more severe disease.
A healthy joint has cartilage at the end of the bone that cushions and allows smooth movement. In OA, cartilage deteriorates, exposing the underlying bone, which triggers joint pain and stiffness.
Your risk for OA increases if you:
- have a family member who also has degenerative joint pain of the hands
- are older
- have a job that requires a lot of hand work such as manufacturing
- have had a hand injury
The more you use your hands, the more wear and tear you place on the joints and the cartilage that supports them.
Theres also a higher risk factor for hand arthritis if youre female. Women are more likely to develop osteoarthritis.
People born with malformed joints or defective cartilage are also more likely to develop this condition.
Diagnosing hand arthritis involves an evaluation and tests. Your doctor will check the joints in your hand for signs of OA.
Signs include:
- deformity
- limited range of motion
In some cases, your doctor will also order an X-ray to look for cartilage loss and other signs of damage. This can indicate arthritis of the hand and that they should look for potential bone spurs and erosions.
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Stop Withholding Info From Your Healthcare Provider
It’s tempting not to tell your healthcare provider everything, especially if you’re afraid you’ll have to go through unpleasant testing or have to change the treatment regimen you’re comfortable with.
But in order for your healthcare provider to have the best chance of helping you, he needs to know everything. Talk openly about what makes your condition better or worse, what concerns you have, and what you don’t understand.
What Foods Help Prevent Arthritis
There is no dietary cure for arthritis. Establishing healthy habits are your best bets for trying to prevent the disease. Maintaining a healthy diet is an important part of the plan. Try to eat foods that fight inflammation in our bodies and strengthen our bones.
The United States Department of Agriculture suggests eating fish that contain a lot of omega-3 fatty acids. These include salmon, trout, mackerel and sardines. The Arthritis Foundation recommends eating these fish two or more times a week to reduce inflammation.
The Arthritis Foundation says berries provide arthritis-fighting power. It recommends eating:
- Blueberries
- Cranberries
- Raspberries
The Arthritis Foundation also suggests eating pomegranate fruit because the tannins inside also minimize inflammation in our bodies.
Eating vegetables that lead to less inflammation can also help. Try adding regular servings of broccoli, cauliflower, Brussels sprouts and mushrooms to your diet. Leave the vegetable or corn oil in the pantry and instead use olive oil and canola oil. They both contain omega-3 and omega-6 fatty acids.
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Arthritis Caused By Illnesses
Having arthritis certainly increases your risk for migrating joint pain, but that doesnt mean its the only cause of migratory arthritis. Rheumatic fever, an inflammatory illness, is a common cause of migratory arthritis. This fever stems from strep throat and can cause joint swelling and pain, among other complications.
Other inflammatory illnesses that may cause migratory arthritis are:
How To Prevent Arthritis 10 Different Ways
Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life, as well as making sure that she sticks to a very strict diet. Khloe has since gone on to lose around 35lbs.
Khloe gives as much to the gym as the gym gives to her
Gunnar Peterson has praised Kardashian for her dedication. Her Beverly Hills-based trainer explains why Khloes physical transformation has been so major: We keep her mind challenged and her body guessing, and the focus is on building strength. She never cancels! Some days its more heart-rate intensive, some days its more lower-extremities intensive, some days the upper extremities get a little extra love.
He added: As the changes have come, the diet has tightened up Shes made better choices when she eats. Shes been more conscious about working on sleep habits. She hydrates better. She keeps getting after it and she keeps getting better. Were always playing with our workouts. Were always making it that much more challenging. And that hard work and intense focus has helped our September cover star score what some might call a post-breakup revenge body.
Yeah, its a revenge body
If you want to lose weight, you need to increase your daily caloric deduction by 500 calories, but you can do this by cutting 200 calories out of your daily diet and burning 300 calories more through exercise.
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Avoid High Impact Exercise
Avoid exercises such as running, plyometrics, and contact sports. Instead, try biking, walking, swimming, or low impact options on exercise videos to protect your joints. Sticking to low impact exercises can also help you prevent major injuries such as a ligament tear, which can contribute to arthritis.
Healthy Weight And Arthritis
If youre overweight or obese, the extra load on your joints may be making your arthritis symptoms worse, especially if the affected joints include your hips, knees, feet or spine. Theres also a clear link between being overweight and an increased risk of developing osteoarthritis.
To lose excess weight you need to be active, but this can be challenging for people with arthritis due to pain or stiffness. See your doctor, dietitian or health professional for information and advice.
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Avoiding Dairy Helps With Osteoarthritis
There are also claims that avoiding dairy can help with osteoarthritis. Although milk, cheese, and other dairy products for some people, these foods can have anti-inflammatory effects in others.
People who have inflammatory symptoms relating to gout may find skimmed and low-fat milk protective against this condition.
An elimination diet can help people to determine whether or not their symptoms improve or worsen with dairy intake.
What Should I Do If Arthritis Symptoms First Appear
The Arthritis Foundation says there are four important warning signs that may indicate you have arthritis. They include:
- Pain that may be constant or might come and go. It may be in one part of the body or in different areas.
- The skin over an affected joint may become swollen, red or warm when you touch it. Swelling that lasts three days or long over a joint could be a sign of arthritis.
- Stiffness in a joint, when you wake up in the morning or after you sit at a desk or in a car for a long time, could be a sign of arthritis.
- Difficulty moving a joint could indicate arthritis is present.
Arthritis can get steadily worse over time if it is left untreated. Seeking treatment from your physician as soon as possible may help prevent your joints from becoming permanently damaged. It is a good idea to keep a journal to track your symptoms for a few weeks, noting which joints are hurting, when they hurt and for how long they hurt.
The Advanced Orthopaedics Center team can help you get more information about preventing arthritis and can help determine if you have arthritis. Please feel free to contact us.
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Take Control Of Your Health
Arthritis isnt an entirely preventable disease. Some of us are always going to be more susceptible to it than others. We may have a genetic pre-disposition, we may have to work at a desk all day, or we may simply be getting older.
Dont let this discourage you. There are so many ways you can take control of your own health and take steps to relieving your arthritis symptoms.
Maybe you havent developed arthritis yet, and maybe you never will. But these are still great tips and great measures you can take to keep your body healthy and functioning properly.
Eating well, exercising regularly, avoiding injury and visiting your doctor are all great ideas regardless of whether or not you think you might be developing arthritis. By following these steps, youll soon be well on your way to a healthier you.
Fight Back Against Arthritis
So what can you do? The good news is that there are risk factors for osteoarthritis that women can target for arthritis prevention. Start with these important steps.
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