Arthritis: What to eat, how to exercise

The two main types of arthritis are:

Osteoarthritis. Osteoarthritis occurs when the smooth cartilage that lines and protects the bone gets damaged and erodes, causing the joint space to continually become narrower. Degeneration of joint cartilage is the most common cause of osteoarthritis; however, prior injury or damage to the joint from trauma or infection are also causes.

Bone spurs (small, irregular bony outgrowths from the edges of a joint surface), joint stiffness, swelling and limited range of motion are all symptoms of osteoarthritis.

Rheumatoid Arthritis. Rheumatoid Arthritis occurs when the joint lining becomes inflamed and secretes more fluid than usual causing the joint to become swollen.  The cartilage then becomes rough and pitted.  If left untreated, bone erosions, tendon inflammations and tendon ruptures can occur. 

Symptoms of RA include fatigue, loss of appetite, low fever, pain, stiffness or swelling in the joints, limited range of motion, morning stiffness in a joint lasting more than one hour, deformities of the hands and feet, round and painless nodules under the skin, skin redness or inflammation, swollen glands, burning, itching or discharge in the eyes, and numbness or tingling.

Weight control is extremely important in delaying the onset of arthritis and in reducing pain and inflammation associated with arthritis. Therefore, eating a well-balanced, calorie-controlled diet is a must for arthritis sufferers.

As well as eating to maintain a healthy weight, there are certain foods that may help improve the symptoms of arthritis.

Munch like a Mediterranean. A Mediterranean diet – a diet high in fruits, vegetables, legumes and olive oil – may help improve the symptoms of rheumatoid arthritis. Over a period of three months during a Swedish study, significant improvements were seen for sufferers of rheumatoid arthritis, including less pain and less inflammation.

Zest and zinc. Results from a separate study also suggest that citrus fruits and zinc supplements may play a role in improving the symptoms of rheumatoid arthritis. Researchers found that those who had included higher levels of citrus fruits, such as oranges and grapefruits, in their diet over a number of years had a decreased risk of developing rheumatoid arthritis. Those who took zinc supplements were also at a decreased risk.

One of the authors of the study, Dr James Cerhan of the Mayo Clinic in Minnesota, is cautious, however, about recommending you rush out and buy zinc supplements, saying that further studies are required. What he does recommend is including more fruit and vegetables in your diet. "Here's another reason to eat your fruits and vegetables," he says. "Not only can they protect you from chronic diseases such as cancer and heart disease, but now they may also prevent rheumatoid arthritis."

Fit fats. Certain types of polyunsaturated fat, particularly Omega 3 fatty acids, have a mild anti-inflammatory effect which can help ease symptoms of arthritis. Fish are a rich source of Omega 3 fats. Generally, the oilier the fish the greater the amount of Omega 3 fats. For example, sardines and salmon are good choices.

Exercise is a preventative measure in arthritis as it builds up the muscles surrounding the affected joint, making it more stable and less susceptible to further damage. Exercise also relieves arthritic pain and improves joint mobility.

A combination of stretching, aerobic exercise and isometric exercise has been found to be most successful in the treatment of arthritis.

Stretching is best done after heat is applied to the joint or in conjunction with pain medication.  Yoga may also be a beneficial stretching exercise for arthritis patients. Joint mobilization may be used as a form of stretching, but should be done with a physical therapist.  In joint mobilization, the therapist moves the affected joint to full range of motion. At times this can be painful, but by reaching full range the joint pain is often reduced. 

Aerobic exercise is useful in maintaining overall health as well as reducing arthritis pain.  The best aerobic exercises for arthritis patients are swimming, water aerobics and walking on level ground. Water aerobics is highly recommended because the buoyancy of the water makes it possible to exercise without putting excess strain on arthritic joints.

Isometric exercises are exercises in which muscles are tensed for a period of time and then relaxed.  The muscle is worked, but there is no movement of the joint.  Isometrics can be done with or without resistance to increase the size and strength of the muscle surround the affected joint.

In many cases the onset of arthritis can be delayed or prevented by maintaining a healthy lifestyle.

• Keep your weight down.  Maintaining a healthy weight reduces the amount of stress placed on your joints and in many cases will prevent arthritis.
  
• Exercise regularly. It is recommended that all Americans get at least 30 minutes of exercise a minimum of three times a week.  Exercise helps keep your joints lubricated and will prevent the cartilage from degenerating.
  
• Stretch. Stretching after exercise keeps you limber and helps you to avoid injuries. 
  
• Protect your joints. By using safe lifting techniques when moving heavy objects you can help protect your joints from arthritis.