Arthritis: Oh, My Aching Joints!

Arthritis 

"I can tell a storm is coming; my joints are telling me so..."

-- Every Arthritis Sufferer That's Ever Lived!

Hey Y'all

I'm back from vacation and wanted to jump in on a topic that many are afflicted with on a daily basis, especially as we age or if you have a familial predisposition. 

Good ole' Arth'ritis!

What Exactly is Arthritis?

Arthritis describes any condition that causes inflammation and pain in the joints. The inflammation is what causes the majority of the pain actually. The most common symptoms of arthritis are joint pain and stiffness, which worsen with age. 

Joint inflammation happens when the immune system or damaged tissue release chemicals that cause swelling and other symptoms in a joint.

People Most Affected by Arthritis

Arthritis can affect people of all ages, genders, and ethnicities, but certain factors can increase the risk of developing arthritis or dictate its severity. Here are some groups of people who are commonly affected by arthritis:

• older adults
• women
• people with a family history
• overweight or obese individuals
• those with joint injuries
• those with certain occupations involving heavy lifting, prolonged standing and repetitive movements
• those with autoimmune issues
• smokers

Note: while certain groups may be at a higher risk of developing arthritis, anyone can be affected by the condition. 

Signs and Symptoms of Inflammation

• Pain around the joint
• Redness or warmth
  
• Swelling or aching in joints
• Tenderness in joints
• Decreased ROM or difficulty bending joint

Reducing Inflammation

1. Exercise
2. Proper nutrition
3. Maintain Healthy Weight
4. Don't smoke

There's a common saying I hear alot in this industry and it's that "Motion is Lotion"

Movement helps the blood flow ease the pain of the joint to become less stressed and increase relaxation over time. Though you might think exercise will aggravate your joint pain and stiffness, that's not true. 

According to the Mayo Clinic, lack of exercise can make your joints even more painful and stiff. So, keeping our muscles and surrounding tissues strong is crucial to maintaining support for our bones.  

Not exercising weakens those supporting muscles, creating more stress on your joints. 

Exercises for Arthritis

ROM Exercises (Range of Motion)

• These are exercises that will help relieve the stiffness and increase your ability to move your joints through their full ROM. These movements can be done daily.

Strengthening Exercises

To help build strong muscles to provide support and protect your joints. 

• Weights can be used, but they aren't always needed as simple body-weight exercises will suffice. 2-3x week; avoid working the same muscle group 2 days in a row.
• If joints are painful or swollen rest a few days, but don't stop working the area completely. Return to the routine as soon as the swelling/pain subsides.

Aerobic Exercises

• Low impact, moderate intensity exercises
• Walking, bicycling, swimming etc.

Anti-inflammatory Foods and Those to Avoid

FOCUS on Whole Foods:

• brown or wild rice
• chicken/turkey breast
• eggs
• fish
• legumes, like dried beans and peas
• nuts and seeds
• oats

AVOID Processed Foods:

• sweets and sugary beverages
• chips and processed snacks
• processed meats 
• processed cheeses 
• fried foods

CONSIDER Special Diets:

1. The Mediterranean Diet
2. The DASH Diet.

How To Follow the Mediterranean Diet (clevelandclinic.org)

DASH Diet: What Is It, Meal Plans and Recipes (clevelandclinic.org)

Time to Rely on The Meteorologists Now...

Maintaining a healthy lifestyle, including quitting smoking, regular exercise, maintaining a healthy weight, and managing chronic conditions, can help reduce the risk of developing arthritis and improve symptoms if you're already living with the condition.

Leave the weather predictions to the experts. ⛅

EM

REFERENCES:

Arthritis - Symptoms and causes - Mayo Clinic

Anti-Inflammatory Diet: What To Eat (and Avoid) (clevelandclinic.org)