Daily activities in arthritis

Living with arthritis is very painful and exhaustive . But if you take care about some of basic things and follow it. This creeping disease can give you some sigh of relief and will lead you to happier life.

 

Control Weight Gain

Has the needle on your scale been inching up? Your aching knees may be responding directly to that weight gain. Being overweight or obese means your joints must carry a greater load, and this causes the wear and tear that characterizes osteoarthritis. If you want arthritis pain relief, losing even 10 pounds will help.

 

 

Get Up and Move

Lounging may be a good thing for a Sunday afternoon, but if it is a daily habit, you may actually be adding to your arthritis pain. It sounds counter intuitive, but don’t use aching knees or other joint pain as an excuse for being physically inactive. Although arthritis can make it difficult to get started with an exercise plan, it is important that you do so. Water-based activities are especially good for arthritis pain relief. Not near a pool? Increasing the distance you walk every day can help.

 

 

Do It, But Don't Overdo It

 

If running one mile is good for arthritis, then winning marathons is better, right? Wrong. Pushing yourself too hard puts you at risk for joint injury and increased joint pain. So be active, but stick to a moderate pace and try to build a variety of activities into your life. Gentle exercise can delay the onset of arthritis even in people with a strong genetic predisposition for it, and can help you stay mobile after arthritis sets in.

Avoid Repetitive Motion

 

 

The tasks we do throughout the workday make it difficult to achieve arthritis pain control. This is especially true when those tasks involve repetitive joint motions. You might be surprised by who gets arthritis because of this phenomenon. Truck drivers, for example, may develop osteoarthritis of the spine from their daily tasks, explains rheumatologist Jamal A. Mikdashi, MD, associate professor of medicine at the University of Maryland Medical Center in Baltimore. Take breaks during the day to do simple stretches that will help you work better.

Don't Pass Up Healthy Fats

 

Omega-3 fatty acids can play a role in arthritis pain relief, says rheumatologist Bonita S. Libman, MD, an associate professor of rheumatology and clinical immunology at the University of Vermont in Burlington. These fats have anti-inflammatory properties similar to non-steroidal anti-inflammatory drugs (NSAIDs). You need fairly high daily doses (2,000 to 3,000 milligrams) to achieve pain relief. Take supplements and try to eat foods, such as salmon, that contain these healthy fats naturally. Make sure you tell your doctor about these and any other supplements that you’re taking.

Get More Vitamin D 

 

 

You may not consciously be avoiding vitamin D, but if you religiously wear sunblock and tend not to eat eggs, dairy, or sardines, you probably don’t get enough of this essential vitamin. Preliminary research suggests that if you don’t get enough vitamin D, which plays a key role in keeping bones healthy, you are at greater risk for joint pain and arthritis. Consider taking a supplement as well as amping up the vitamin D food sources in your diet.

Take Your Arthritis Medications

Missing a dose of your arthritis medication will mean that there is a gap in your arthritis pain control. It’s easy to skip a dose if you are feeling good at any given moment, but you might pay later in joint pain and aching knees. Whether your medications are prescription or over-the-counter, you should take them exactly as your doctor directed

Stop Putting Up With Clutter

 

Fall prevention is essential as you get older. If you already have arthritis, compensating for joint pain and stiffness could make you unsteady and put you at greater risk of falling. So it won’t help to have clutter creating tripping hazards that add to your challenges. Tripping and falling may add to existing joint pain or create new damage to a joint. Learn how to prevent falls at home and at work.

Get Good Sleep

 

A lack of sleep and arthritis pain combine to create a vicious circle. Studies show that people who haven’t had enough sleep the night before are more likely to report all kinds of pain, including joint pain, the next day. Unfortunately, for many people with arthritis, sleep is a challenge because joint pain wakes them up. Nonetheless, sleep is important. Talk to your doctor about arthritis pain control that can help make sleep possible.

 

 

Stamp Out Stress

 

You don’t need us to tell you, but it’s a crazy, stressful world, especially if you are living with aching knees or joint pain. The problem is that stress can make your arthritis pain worse. Many people with joint pain feel their pain more deeply because their muscles tense up to protect the joint. If you are stressed, your overall physical tension can be greater, magnifying joint and muscle pain. So take a deep breath, and try to let all that stress go. Meditation, massage, and acupuncture are all good options.


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women and arthritis

 Why Women Are at Greater Risk for Developing Arthritis.

The studies have revealed that women are at more risk than men. In this article we will try to focus light on some factors which are responsible for arthritis.

Besides women are likely to be more active than men, there are some genetic, hormonal and other general factors which contribute.

 

Hormonal factors:

Estrogen plays an important part in maintaining bone strength. Starting at about age 30 through onset of menopause, women lose a small amount of bone every year as a natural part of the aging process. When women reach menopause and estrogen levels decrease, the rate of bone loss increases for approximately 8 to 10 years before returning to premenopausal rates

There is a direct relationship between the lack of estrogen during perimenopause and menopause and the development of osteoporosis (type of arthritis). Early menopause (before age 40) and any prolonged periods in which hormone levels are low and menstrual periods are absent or infrequent can cause loss of bone mass.

Genetic factor: 

Genes specific to the X chromosome are among newly identified genes linked to rheumatoid arthritis and could help explain why women are more likely than men to develop the disease, researchers say. Women have two X chromosomes while men have an X and a Y chromosome.
The X-chromosome-specific genes were among 14 newly identified genes in both women and men that can lead to rheumatoid arthritis, adding to the 32 genes previously pinpointed by the researchers at the Arthritis Research U.K. Epidemiology Unit at the University of Manchester and their colleagues.
It is believed that these 46 genes account for the vast majority of genes associated with rheumatoid arthritis. The research could lead to new treatments for the disease, according to the study published online recently in the journal Nature Genetics.
Rheumatoid arthritis is different from osteoarthritis, the arthritis associated with aging and wear and tear. It frequently starts between the ages of 25 and 55, and causes inflammation in the joints, resulting in swelling, stiffness, pain and reduced joint function.

Pregnancy:     
                                           
The fact about pregnancy as the cause of arthritis is not confirmed but there are some conjectures that point to that. It is believed that since pregnancy causes the cell-mediated immunity to decrease, it can be the cause of pregnancy. Similarly, the levels of anti-inflammatory cytokines being up during pregnancy, it will have an effect on RA. Other conjectures are effect of hormonal changes in pregnancy, pregnancy’s effect on humoral immunity, altered neutrophil function and the degree of inconsistency between the mother and fetus.
The relation between rheumatoid arthritis and pregnancy becomes more evident after delivery. The flare up of RA in the postpartum period is due to decrease in anti-inflammatory steroid level, increased levels of prolactin, change in neuroendocrine axis and the shift from a TH2 to a helper T-cell 1 cytokine profile. Whatever be the cause, there has not been any clear link established between pregnancy and how it affects rheumatoid arthritis.
 Statistically speaking, it has been found that women with RA have a greater chance of premature births and neonatal problems. The risk of miscarriage and also congenital abnormalities are much higher in women with RA. Pregnancy as a cause of Rheumatoid arthritis may or may not be true, but you can be rest assured that it can lead to complications after pregnancy. Contact your health care provider to understand whether you are likely to be affected with the disease with the onset of pregnancy or not.

Lifestyle:     
                                                                         
Lifestyle and environmental factors such as smoking, diet, pregnancy and infection are believed to play a role in rheumatoid arthritis, but a person's genes also influence their risk for the disease. The condition affects about 1 percent of the world's population.

The experts discovered that the following factors increased the risk of developing RA:

• smoking
• obesity
• having diabetes

The results also showed that consuming a small amount of alcohol as well as being in a higher social class were associated with a lower probability of developing the disease.

A previous study in BMJ indicated that women who drink more than 3 alcoholic beverages per week, for a minimum period of 10 years, have a 50% lower risk of developing RA than females who drink no alcohol.

The results of this study could be used to create a simple screening tool that doctors can use to identify patients with an increased risk of developing RA.

Those high-risk individuals could then be given advice on how to lower their risk of developing the disease.
 
Ethnicity:
                                                               
Research has shown that Caucasian and Asian women are more likely to develop osteoporosis. Additionally, hip fractures are twice as likely to occur in Caucasian women as in African-American women. However, women of color who fracture their hips have a higher mortality





Diet:     
                                                               
If you tend to eat night shaded vegetables more often such as tomatoes, egg plants etc. you probably have to change in your diet structure. The studies have shown that this vegetable triggers the arthritis. And citrus fruits such as Grape fruit, oranges are also likely to create the same effect.






Following are multiple ways you can protect yourself from arthritis:
   
Exercise: 



Establish a regular exercise program. Exercise makes bones and muscles stronger and helps prevent bone loss. It also helps you stay active and mobile. Weight-bearing exercises, done at least three to four times a week, are best for preventing osteoporosis. Walking, jogging, playing tennis, and dancing are all good weight-bearing exercises. In addition, strength and balance exercises may help you avoid falls, decreasing your chance of breaking a bone.

Eat foods high in calcium:



 Getting enough calcium throughout your life helps to build and keep strong bones. The U.S. recommended daily allowance (RDA) of calcium for adults with a low-to-average risk of developing osteoporosis is 1,000 mg (milligrams) each day. For those at high risk of developing osteoporosis, such as postmenopausal women, the RDA increases up to 1,500 mg each day. Excellent sources of calcium are milk and dairy products (low-fat versions are recommended), canned fish with bones like salmon and sardines, dark green leafy vegetables, such as kale, collards and broccoli, calcium-fortified orange juice, and breads made with calcium-fortified flour. 

Supplements:

 If you think you need to take a supplement to get enough calcium, check with your doctor first. Calcium carbonate and calcium citrate are good forms of calcium supplements. Be careful not to get more than 2,000 mg of calcium a day very often. That amount can increase the chance of developing kidney stones






. 
Vitamin D:

 Your body uses vitamin D to absorb calcium. Being out in the sun for a total of 20 minutes every day helps most people's bodies make enough vitamin D. You can also get vitamin D from eggs, fatty fish like salmon, cereal and milk fortified with vitamin D, as well as from supplements. People aged 51 to 70 should have 400-800 IU daily. More than 2,000 IU of vitamin D each day is not recommended -- without first talking to your doctor -- because it may harm your kidneys and even lower bone mass. 



Estrogen: 

Estrogen, a hormone produced by the ovaries, helps protect against bone loss. It is used as treatment for the prevention of osteoporosis. Replacing estrogen lost after menopause (when the ovaries stop most of their production of estrogen) slows bone loss and improves the body's absorption and retention of calcium. But, because estrogen therapy carries risks, it is only recommended for women at high risk for osteoporosis and/or severe menopausal symptoms. To learn more, talk to your doctor about the pros and cons of estrogen therapy. 



Avoid certain medications:

 Steroids, some breast cancer treatments (such as aromatase inhibitors), drugs used to treat seizures (anticonvulsants), blood thinners (anticoagulants), and thyroid medications increase the rate of bone loss if not used as directed. If you are taking any of these drugs, speak with your doctor about how to reduce your risk of bone loss through diet, lifestyle changes and, possibly, additional medication
  

Other preventive steps:

  Limit alcohol consumption and do not smoke. Smoking causes your body to make less estrogen, which protects the bones. Too much alcohol can damage your bones and increase the risk of falling and breaking a bone

Exercise for arthritis

Exercise for arthritis:

If you have arthritis, keeping active through regular exercise can help manage your condition. However, it is important you find the right type and level of exercise.
In a survey it has been found out that, 57% of people with arthritis said they found exercise to be an effective way of managing their symptoms

Exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. Of course, when stiff and painful joints are already bogging you down, the thought of walking around the block or swimming a few laps might seem overwhelming.

Regular exercise can help you maintain a healthy weight, improve your posture and reduce your chance of getting osteoporosis (weak and brittle bones).

Why exercise is vital

Exercise can help you improve your health and fitness without hurting your joints. Along with your current treatment program, exercise can:

• Strengthen the muscles around your joints
• Help you maintain bone strength
• Give you more strength and energy to get through the day
• Make it easier to get a good night's sleep
• Help you control your weight
• Make you feel better about yourself and improve your sense of well-being

Though you might think exercise will aggravate your joint pain and stiffness, that's not the case. Lack of exercise actually can make your joints even more painful and stiff. That's because keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones. Not exercising weakens those supporting muscles, creating more stress on your joints.

Check with your doctor first

Talk to your doctor about how exercise can fit into your current treatment plan. What types of exercises are best for you depends on your type of arthritis and which joints are involved. Your doctor or a physical therapist can work with you to find the best exercise plan to give you the most benefit with the least aggravation of your joint pain.

Recommended Exercises for arthritis

Your doctor or physical therapist can recommend exercises that are best for you, which might include range-of-motion exercises, strengthening exercises, aerobic exercise and other activities. 

Range-of-motion exercises

These exercises relieve stiffness and increase your ability to move your joints through their full range of motion. Range-of-motion exercises involve moving your joints through their normal range of movement, such as raising your arms over your head or rolling your shoulders forward and backward. These exercises can be done daily or at least every other day. 

Strengthening exercises

These exercises help you build strong muscles that help support and protect your joints. Weight training is an example of a strengthening exercise that can help you maintain your current muscle strength or increase it. Do your strengthening exercises every other day — but take an extra day off if your joints are painful or if you notice any swelling. 

Aerobic exercise

Aerobic or endurance exercises help with your overall fitness. They can improve your cardiovascular health, help you control your weight and give you more stamina. That way you'll have more energy to get through your day. Examples of low-impact aerobic exercises that are easier on your joints include walking, riding a bike and swimming. Try to work your way up to 20 to 30 minutes of aerobic exercise three times a week. You can split up that time into 10-minute blocks if that's easier on your joints. 

Other activities   

Any movement, no matter how small, can help. If a particular workout or activity appeals to you, don't hesitate to ask your doctor whether it's right for you. Your doctor might give you the OK to try gentle forms of yoga and tai chi. Tai chi may improve balance and help prevent falls. Be sure to tell your instructor about your condition and avoid positions or movements that can cause pain.Also try to do outdoor activities such as playing tennis.walking, running etc.  

Exercising with osteoarthritis

Listed below are some tips for exercising with osteoarthritis.

• Regular exercise can be the best way to help reduce the symptoms of osteoarthritis. By keeping active you will strengthen the muscles surrounding your joints which will reduce further joint deterioration.
• Exercise will help you maintain a healthy weight which means you will put less strain on your joints.
• A moderate exercise program is far more beneficial than a strenuous program. Too much exercise can cause further pain and joint degeneration.
• Try to do small exercises every day to improve your range of movement. Arthritis Care provides a comprehensive list of exercises for you to try. 
• Never force a painful joint.

Exercising with rheumatoid arthritis 

Listed below are some tips for exercising with rheumatoid arthritis.

• It is very important for people with rheumatoid arthritis to get the right balance between rest and activity.
• You can still exercise during a flare-up, but you should reduce the intensity of your workout.
• Exercise when you are least tired.
• Try to do small exercises every day that improve your range of movement.
• Exercising in the morning can help to reduce morning stiffness.
• Exercises that build and strengthen muscles can help protect and support your joints.
• Swimming, cycling and brisk walking are low impact exercises and particularly good for people with rheumatoid arthritis.
• Concentrate on maintaining good posture at all times.

Tips to protect your joints 

Start slowly to ease your joints into exercise if you haven't been active for a while. If you push yourself too hard, you can overwork your muscles. This can worsen your joint pain.

Consider these tips as you get started:

• Apply heat. Heat can relax your joints and muscles and relieve any pain you have before you begin. Heat treatments — warm towels, hot packs or a shower — should be warm, not painfully hot, and should be applied for about 20 minutes.
• Move gently. Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to strengthening or aerobic exercises.
• Go slowly. Exercise with slow and easy movements. If you start noticing pain, take a break. Sharp pain and pain that is stronger than your usual joint pain might indicate something is wrong. Slow down if you notice inflammation or redness in your joints.
• Ice afterward. Apply ice to your joints as needed after activity, especially after activity that causes any joint swelling.

Trust your instincts and don't exert more energy than you think your joints can handle. Take it easy and slowly work your exercise length and intensity up as you progress.

Don't overdo it

You might notice some pain after you exercise if you haven't been active for a while. In general, if your pain lasts longer than two h ours after you exercise, you were probably exercising too strenuously. Talk to your doctor about what pain is normal and what pain is a sign of something more serious.

If you have rheumatoid arthritis, ask your doctor if you should exercise during general or local flares. One option is to work through your joint flares by doing only range-of-motion exercises, just to keep your body moving.

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