Lifestyle Changes That Can Help With Your Arthritis

Lifestyle Changes That Can Help With Your Arthritis

You’ve got arthritis. Whether it’s osteoarthritis or rheumatoid arthritis, your joints hurt. Our board-certified orthopedic surgeon and regenerative medicine specialist at Urgently Ortho are your partners in your musculoskeletal health. We provide the most advanced treatment available to ease your arthritis pain, including regenerative medicine when appropriate, at our Scottsdale, Arizona, office. 

You have a role to play, too, in helping to keep your inflammation at bay. Without intervention, arthritis can become disabling. Your quality of life suffers. Following are lifestyle tips that can reduce the inflammation and pain from arthritis. 

Watch what you eat 

Do you know that your diet has an effect on your arthritis? If your diet currently consists of using corn oil to cook your food, eating a lot of red meat, and consuming sugary desserts and sweets, it’s time for a change. Red meats and processed meats contain inflammatory markers. 

What kind of oil do you use when you cook? Avoid corn and soybean oil and change to olive oil. It has monounsaturated fat rather than saturated fat. Its properties can actually help lower your LDL (bad) cholesterol and reduce inflammation. Keep olive oil at a low or medium temperature; don’t use on high heat.

Sugar increases inflammation. Try reducing your sugar intake; it should help your joints feel better. 

What should you eat? Research shows that a Mediterranean diet helps lower inflammation. You want to increase your intake of omega 3 fatty acids. They’re contained in some types of fish such as salmon, scallops, tuna, and other coldwater fish. Nuts fight inflammation; good sources are walnuts, pine nuts, pistachios, and almonds. Fruits and vegetables, whole grains, and beans round out the diet. 

Lose some weight if you’re overweight 

If you’re overweight, you’re putting extra pressure on weight-bearing joints like your hips, knees, and ankles. Did you know that losing only 10 pounds sheds 40 pounds of pressure on your knees? That knowledge may be the motivation you need to change your eating habits. Eating a Mediterranean diet can help. 

Engage in moderate exercise 

You may think exercise is going to increase your joint pain. The reverse is the case. Your Urgently Ortho physicians explain the type of exercise that can benefit you, especially if you’ve been a couch potato and are starting from ground zero. Research shows that moderate exercise plays a role in reducing your joint pain, aiding sleep, and improving your ability to control your weight. 

Your doctor may suggest low or non-weight-bearing activities such as swimming or cycling. Walking in the neighborhood is a great way to gently exercise your joints. 

Start new activities slowly. If you’re not walking at all, start with a 5-minute walk, increasing it to 10, 20, 30, and beyond in the weeks to come. You’ll feel more energized and reduce your risk of chronic disease at the same time.

Check your vitamin D level 

Low vitamin D levels can result in increased inflammation. Recent studies indicate that you’re at increased risk of autoimmune disease, including rheumatoid arthritis, if your vitamin D level is too low. 

Call Urgently Ortho or request an appointment through our online portal today if you have painful arthritis. We’ll help get you moving again. 

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