Walk With the Doc Saturday April 29th, 8:00 am The challenge of arthritis Arthritis is an inflammation of joints that causes pain and stiffness. Among the most common types are osteoarthritis, rheumatoid arthritis and gout. Osteoarthritis (OA) is the most common form of arthritis. Often it is the result of wear and tear from years of use or injury. Infections to joints can hasten the breakdown of cartilage tissue. Rheumatoid arthritis (RA) is an autoimmune disorder that occurs when your body’s immune system attacks the tissues of the body. These attacks affect the synovium, a soft tissue in joints, that produces a fluid used to nourish the cartilage and lubricate joints. RA can eventually lead to the destruction of both bone and cartilage inside the joint. In addition to OA and RA, there are more than 100 different types of arthritis, each with a different cause and treatment. The symptoms of arthritis may appear suddenly but usually develop over time. While arthritis can develop in children and younger adults, it is more common in adults over the age of 65. Arthritis is more common in women than men and in those overweight. About one in four Americans has arthritis with most still in their prime working years (18- 64). Unfortunately, a perfect storm of poor lifestyle situations and an aging population are contributing to the increasing percentage of people with arthritis. The physical limitations accompanying arthritis keep millions from going about their daily routines. On the plus side, engaging in healthy lifestyle activities (exercise, diet, and stress reduction) can often reduce symptoms. Lifestyle changes that increase physical activity and improve diet can be challenging goals. For many, a health coach can help. Most gyms offer exercise coaching and nutrition coaching is available through groups like Weight Watchers, TOPS, etc. In some cases help is available through health insurance. For diabetics, nutrition coaching is often available at no cost. Should you have a family member or friend with arthritis, encourage them to be physically active. Physical activity is often the best strategy to ease pain and reduce symptoms of arthritis. It’s also the most important strategy for improving function, mood and confidence. What is the best diet for arthritis? The answer differs depending on genetics and other factors. In general, following a diet low in processed foods and saturated fat and rich in fruits, vegetables, fish, nuts and beans is usually best. If this advice sounds familiar it’s because of the similarity to the Mediterranean diet. Any diet that leads to weight loss has the advantage of taking excess weight off of sore joints. Losing one pound of weight takes four pounds of pressure off of your knees. For example, losing 20 pounds relieves 80 pounds of painful pressure from knees. For many, that change alone can significantly improve their quality of life. In rheumatoid arthritis, a diet that leads to weight loss can lessen inflammation levels in the body. Fat itself is an active tissue that creates and releases pro-inflammatory chemicals. Read more at “Living With Arthritis.” As for gout, that’s a topic I’ll return to in a future letter. Because of individual differences, discovering foods that are aggravating arthritis can be a challenge to discover. For some, symptoms may not be experienced until days after ingesting a particular food. Often the best solution is a food diary that tracks foods you eat and how you feel at different times of the day. Of course, other factors, such as physical activity, stress, general state of health, changes in medications, and hormonal changes can affect how you feel. The secret to success is diligently collecting records over a long enough time to gain meaningful insight. With all chronic conditions, optimism is part of the solution. The key is learning to reframe your experience so that you’re aware of the negative, but focused on the positive. It’s a skill everyone needs regardless of their nemesis. Read more at Coping With Change. Now that you know what to do, why not join me for a walk. Nancy Neighbors, MD Let’s take a walk Date: Saturday, April 29th Location: Jones Family Park (see map) Time: 8:00 am (Meet in front of Yogurt Mt.) Yogurt Mt. is the last store at the end of Valley Bend Shopping Center). If cloudy, bring an umbrella, we walk come rain or shine. Click here for Dr. Neighbors’ 2017 news page If you would prefer to discontinue receiving ideas about healthy living from Dr. Neighbors via text messages, please phone (256) 882-6085. |
