By Olivia Lerche
CONSTANT and unrelenting pain in joints is sometimes dismissed as an every day occurrence for people suffering with arthritis.
More than ten million Brits suffer with arthritis - a common condition that causes pain and inflammation in a joint.
It also causes tenderness and stiffness, restricted movements of the joins, warm red skin over the joins and sometimes weakness and muscle wasting.
Experts have given tips on how to ease the swelling and pain of the condition as part of Arthritis Care Awareness Week which runs from May 14.
1. Make sure Vitamin D levels are high
Cassandra Barns, nutritionist, said: “Vitamin D makes sure we absorb enough calcium from our foods.
“It’s also important for regulating the way our immune system works.
“This is relevant to joint health because some types of arthritis such as rheumatoid arthritis are autoimmune conditions where the immune system mistakenly attacks the joint tissue.
“Having adequate vitamin D stores may help to prevent this happening.”
Experts advise those suffering with arthritis to check their vitamin D levels as it can be prescribed.
2.Increase your Vitamin C intake“Vitamin C is one of the most important nutrients for joint health, as it helps your body to make the cartilage that lines your joints and keeps them cushioned,” said Cassandra.
“Getting enough Vitamin C may help manage your joint pain. If you are thinking about supplementing, choose a vitamin C supplement that also contains rutin or bioflavonoids, which may work together with vitamin C to provide additional support.”
3.Reduce sugar intake
High blood sugar levels - often caused by eating too many sugary foods and drinks and white carbohydrates such as white bread, pastries and pasta - can damage joints though a process called glycation, where sugar bonds to proteins.
Cassandra said: “These foods can also cause weight gain, which then puts more strain on your joints. Aim to replace refined grains with whole grain carbohydrates such as brown rice, oats and quinoa.”
4.Limit red meat and processed meats
Nutritionists say red meat, such as pork, beef and lamb contains high levels of a pro-inflammatory omega-6 fat called arachidonic acid.
“For those who have joint problems, it may be best to limit red meat intake to two or three servings a week,” said Cassandra.
“Processed meats of any kind including bacon, sausages, salami and so on are best avoided too. Good-quality white meat such as organic chicken and turkey and, of course fish, are good alternatives.”
5. Align your joints
Pilates has become increasingly popular over the years due to its many health benefits, which include flexibility and strength – elements that may help relieve pain for people with arthritis.
It is also a form of exercises which is suitable for all ages and fitness levels.
Lynne Robinson, founder of Body Control Pilates: said: “Pilates can provide a safe and effective way of exercising for anyone who has osteoarthritis, as it will help to improve the alignment of the joint or joints affected by strengthening the supporting muscles, and by maintaining and even improving ranges of movement.”
The two most common forms of arthritis are osteoarthritis and rheumatoid arthritis.
NHS Choices said: “Osteoarthritis most often develops in adults who are in their late 40s or older.
“It's also more common in women and people with a family history of the condition. However, it can occur at any age as a result of an injury or be associated with other joint-related conditions, such as gout or rheumatoid arthritis.”
It most commonly affects the hands, spine, knees and hips.
Rheumatoid arthritis is a long-term condition that causes pain, swelling and stiffness in the joints.
The hands, feet and wrists are commonly affected, but it can also cause problems in other parts of the body.
http://www.express.co.uk/life-style/health/668432/five-tips-ease-arthritis-pain
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