Arthritis is a generic term for more than 100 conditions, and is marked by joint pain, stiffness, and swelling. There is no magic bullet for an outright cure, but with proper management, symptoms can be curbed, joint function improved, and quality of life greatly enhanced. More than medication, however, a holistic approach including lifestyle modifications, specific exercises, and mindful nutrition tends to produce the most significant benefits.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Bhumesh Tyagi, Consultant, General Medicine and Physician, Shardacare, Health City, Noida, explained that one of the pillars of arthritis control is a healthy weight. Being overweight puts excess stress on weight-bearing joints such as knees and hips, which causes pain and hastens joint destruction, especially in osteoarthritis. “Even minor weight loss can result in great relief and functional improvement. This is not merely about looking good; it's about decreasing the mechanical stress on already compromised joints,” he highlighted. Read ahead to know everything he shared with us.
How Exercising Is The Best Way To Manage Arthritis
Just as important is regular, arthritis-friendly exercise. It might seem counterintuitive to move when your joints ache, but inactivity can worsen stiffness and muscle weakness. The key is choosing low-impact activities that improve flexibility, strengthen surrounding muscles, and maintain range of motion without causing further damage. Think swimming, water aerobics, cycling, brisk walking, yoga, and Tai Chi. These activities not only help with physical function but also elevate mood and help manage weight. It's important to listen to your body, begin slowly, and not do any movements that bring on sharp pain. A physical therapist can also be a valuable teacher in creating an individualised exercise program.
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Diet Your Way Through Arthritis
Fueling your body with an anti-inflammatory diet can also play an important role. Though diet is no replacement for medical therapy, some foods can lower systemic inflammation. Stress a diet consisting of plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Omega-3 fatty acids, in fatty fish such as salmon, mackerel, and sardines, and also in flaxseeds and walnuts, are anti-inflammatory in action. Adding spices such as turmeric and ginger, which have natural anti-inflammatory agents, can help. On the other hand, restricting processed meals, sweetened beverages, refined carbs, and high red meat intake might prevent or reduce inflammation.
Expert Advice On Managing Arthritis
In addition to these fundamental pillars, several other recommendations can make a difference in managing arthritis. Here is what Dr Tyagi pointed out:
- Heat and Cold Therapy: The use of heat (warm bath, heating pad) can loosen tightened-up muscles and enhance blood circulation, and cold packs can minimise swelling and block the pain, particularly following exercise or during flare-ups.
- Sleep Prioritisation: Sufficient sleep is essential in coping with chronic pain and fatigue that usually accompany arthritis. A regular sleep schedule can make a big difference.
- Stress Reduction: Stress tends to exaggerate pain and inflammation. Mindfulness meditation, deep breathing techniques, and hobbies can significantly reduce stress levels.
- Protect Your Joints: Pay attention to ergonomics in everyday activities. The use of assistive devices, such as canes, braces, or adaptive tools, may decrease pressure on impacted joints. Standing and sitting posture is also crucial.
- Quit Smoking: Smoking is a recognised risk factor for rheumatoid arthritis and can exacerbate symptoms by weakening connective tissues. Quitting is a great step to joint health improvement.
- Consider Complementary Therapies: Although not for everybody, others find symptomatic relief with therapies such as acupuncture and massage. Always bring these up with your healthcare provider to determine if they suit your condition.
Bottomline
Arthritis management involves frequent trial and error to determine what is best for you. It requires working closely with your healthcare team, including your doctor, physical therapist, and possibly a dietitian, to create a thorough and successful strategy that empowers you to live a fuller, more comfortable life with arthritis.