Green tea is packed with polyphenols which are believed to reduce inflammation and slow cartilage destruction. Learn more about how it can be good for arthritis. The vast variety of fruits means you have lots of great options for a healthful boost . Many berries, for example, are loaded with antioxidants, such ascorbic acid (a. Whether you snack on a handful, slip them into a stir-fry or sprinkle them on a salad, nuts and seeds are versatile additions to your diet and cooking repertoire.
arthritis Great for
From granola bars to pasta, the flood of products touting high protein might have you wondering if you should be getting…. When you have arthritis, you know that what you put in your body has a huge impact on your health and well being.
Fruits are naturally sweet and many offer a substantial dose of antioxidants, fiber, vitamins, minerals and other nutrients. The vast variety of fruits means you have lots of great options for a healthful boost.
Many berries, for example, are loaded with antioxidants, such ascorbic acid a form of vitamin C and anthocyanins and carotenoids, which give soft berries their deep colors. These compounds help rid the body of free radicals that promote inflammation and they help prevent heart disease and certain cancers.
Whatever your favorite fruit, try to choose seasonal, locally grown produce, says Mitzi Dulan, a Kansas City-based dietician and team sports nutritionist for the Kansas City Royals. Although frozen fruits retain some of their nutrients, buy fresh for the best taste and highest concentration of beneficial compounds.
Tart cherries get their rich red color and many of their powerful anti-inflammatory and antioxidant benefits from the flavonoid anthocyanin. Studies, which often use the concentrated juice of Montmorency cherries, have found tart cherries may relieve joint pain in people with osteoarthritis and lower the risk of flares in those with gout.
In addition, Dulan notes, recent studies suggest tart cherries may improve the quality and duration of sleep. Strawberries are naturally low in sugar and have more vitamin C per serving than an orange. Vitamin C can lower risk for gout, high blood pressure and cholesterol problems.
Research has also shown that women who ate 16 or more strawberries a week had lower C-reactive protein CRP , a measure of body-wide inflammation linked to arthritis flares and heart disease. These berries are also a good source of folic acid, which the arthritis medication methotrexate can deplete.
People taking the drug often need folic acid supplements to help prevent side effects. You may still need a capsule supplement, but strawberries help increase your intake while providing other benefits. Like strawberries, these berries are among the highest in vitamin C and anthocyanin. Animal studies have shown extracts from the fruit reduce inflammation and osteoarthritis symptoms. The rich, creamy texture of this fruit comes in part from its high content of anti-inflammatory monounsaturated fat.
Avocados are also rich in the carotenoid lutein. People who have significant joint pain Tips: In a lap pool usually 4-feet deep , walk from one side of the pool to the other at a brisk pace.
If you work out in a health center with an underwater treadmill, your trainer can adjust the speed of the exercise. The buoyancy of the water relieves pressure on your joints. Consider exercising using a water jogging belt. It suspends you above the pool floor so you can move without putting any pressure on your hips, knees or ankles, says Ann Rosenstein, a Lakeville, Minn. You can stretch sitting in a chair, if that helps. And you can use a Stretch-Out Strap , a nylon strap with built-in loops for your hands and feet.
Place the ball of your foot through a loop, grasp each end of the strap with your hands, and straighten your leg. Lift your leg, gently pulling on the straps..
People looking for a low-impact exercise. Twenty to 40 minutes per day is a good average for most people with RA, he says. Anyone, as long as you know your limits Tips: Start by doing bicep curls with light hand weights, no more than 2 to 5 lbs.
Stronger muscles help you perform daily activities. Anyone with feet or ankle problems. It also strengthens the quads. Try cycling for 10 minutes at a time. Build up to 30 to 40 minutes two to three times a week. People with pain in their fingers and hands Tips: Spread your fingers as wide as they can go, then make a fist, and repeat that stretching and squeezing motion. Let it absorb the water before squeezing it out again.
RA patients who want to sweat without hurting their joints Tips: What makes Zumba, the Latin-inspired dance fitness craze, different from high-impact aerobics classes? Taking twice-weekly classes will help you learn the choreography. Anyone desiring better balance, improved posture, a stronger core Tips: Close your eyes and take deep, relaxed breaths in through your nose and out from your mouth.
Place your hands on your stomach and focus on moving your diaphragm in and out with each breath. Concentrate on strengthening the core muscles of your abdomen to maintain your balance and posture.
People who have good balance and exercise endurance Tips: Riding an elliptical machine is not for the exercise novice. Start at a constant ramp height and constant resistance and make adjustments as you get stronger.
Or choose a pre-set cross-training program. Adding arm movements will amp up the cardiovascular benefit. People who enjoy recreational exercise. Gardening burns calories and boosts pleasure-enhancing endorphins, easing depression that can be associated with RA , says Anderson. But you need to pace yourself.
16 Gentle Exercises for People with Arthritis
Arthritis — Comprehensive overview covers arthritis symptoms, or combinations of treatments, before you determine what works best for you. Arthritis is a condition that causes joint pain, stiffness and swelling. This article discusses 10 foods that can help relieve inflammation and fight. Paraffin wax baths are a great way to soothe sore joints, at least temporarily, and Because rheumatoid arthritis causes inflammation, swelling, stiffness, and.