Arthritis: Five of the worst foods that increase inflammation in the body

From express.co.uk

ARTHRITIS is a term often used to mean any disorder that affects joints. The symptoms of the condition include joint pain and stiffness. Eating certain foods could make symptoms of arthritis worse. These are the five foods to avoid if battling with the condition.

Arthritis means joint inflammation and the term is used to describe around 200 conditions that affect joints, the tissues that surround the joint and other connective tissue. The condition is more common among adults aged 65 years or older, however, it can affect people of all ages. Certain foods can cause inflammation in the fat tissue. As well as contributing to the risk of developing obesity, heart disease and other conditions, it can make arthritis inflammation worse.

Researchers at the Mount Sinai School of Medicine examined disease prevention through diet.

In their 2009 study, they found that decreasing the amount of wrong foods eaten can help to reduce inflammation and actually help restore the body’s natural defences.

Certain foods can either promote or suppress inflammation in one’s body.
By eating anti-inflammatory foods such as leafy greens and colourful vegetables and avoiding inflammatory foods, a person may be able to ease arthritis pain and symptoms.

What are the five foods you should avoid if battling with arthritis?

Processed foods

Avoid processed foods as these items contain high levels of trans fat. Foods such as baked goods and pre-packaged meals and snacks contain the dangerous fat to help preserve them. Trans fats trigger systematic inflammation which could wreak havoc with those suffering with arthritis. To help avoid trans fats, avoid any foods labelled as containing partially hydrogenated oils.

Sugar and certain sugar alternatives

Foods that contain refined sugar including pastries, chocolate, sweets and carbonated beverages trigger the release of proteins in the body known as cytokines, which cause inflammation.
Sugar is labelled many ways in food items; in addition to sugar, one should be careful with items such as corn syrup, fructose, sucrose or maltose in the ingredient list.

Red meat

Meat, especially red meat, is high in saturated fats, which cause high cholesterol and inflammation.
Meat also contains high levels of Advanced Glycation End products (AGEs) that stimulate inflammation, particularly when meat is cooked.

       Refined sugars are known to release cytokines causing inflammation (Image: Getty Images)

Refined carbohydrates

White flour products, such as white bread, white pasta and crackers are considered refined carbohydrates.
Refined carbohydrates, also called refined grains, cause a spike in blood glucose which has been shown to increase inflammation in the body.

Cheese and high-fat dairy

Cheese, butter, cream cheese, margarine and mayonnaise are all high in both saturated fats and AGEs which are big inflammation triggers and should be consumed sparingly.
Dairy products may contribute to arthritis pain due to the type of protein they contain. For some people, this protein may irritate the tissue around their joints.

Avoiding foods and drinks that trigger inflammation is not just good for a person's arthritis.
An anti-inflammatory diet can also help prevent other chronic conditions like heart disease and diabetes.
Others living with arthritis have success switching to a more plant-based diet.

https://www.express.co.uk/life-style/health/1235659/arthritis-pain-food-diet-processed-sugar-meat-carbohydrates-dairy

Arthritis treatment: Study reveals painkillers being avoided - best way to ease symptoms

From express.co.uk

ARTHRITIS is a common condition that causes pain and inflammation in the joint. Over 10 million people suffer with the condition with many unsure about the best treatment to help ease the pain. So what treatments have been proven most effective?

Nearly four million Britons suffering with arthritis are unnecessarily living with pain because they avoid taking medication or simply haven’t found medication that works, according to a new study. What is the best way to help ease the pain caused by the condition?

According to research by FutureYou Cambridge, 12 percent of arthritis sufferers are avoiding painkillers due to fear of side effects or addiction, and nearly half say they try to avoid taking over-the-counter pain relief.

Over a quarter say they’ve not yet found a medication that works for them. For half of the estimated 10 million Brits who have the debilitating condition, arthritis has a negative impact on life every single day.
The study also found that sufferers no longer feel they can do things they used to with over half revealing they exercise less, 54 percent saying it affects their sleep and over a quarter saying they socialise less.
Nearly 46 percent say it has a negative impact on their relationships with a quarter of sufferers having less sex.

                                   Arthritis: How to help ease the pain (Image: Getty Images)

Besides impairing quality of life, arthritis also affects emotional well-being. Six in ten say it makes them irritable and short-tempered and 50 percent feel frustrated.
The condition also leaves sufferers feeling old, tired and useless. Worryingly, almost a third report feeling depressed. The study also showed that sufferers could be living in pain unnecessarily.
Over half have accepted their pain is part of everyday life and an inevitable part of ageing.

Half say they have lived with the condition for more than five years. Little wonder then that there’s a willingness to find alternative solutions. Half are open to trying food supplements or herbal remedies as an alternative, but only a quarter have considered using turmeric to manage their pain – despite significant research demonstrating evidence of its anti-inflammatory properties.

Could turmeric help with pain from arthritis?

Turmeric is a plant that has been used for centuries in cooking and traditional medicine and is known to contain a powerful active ingredient, curcumin, which has many anti-inflammatory properties.

Inflammation is behind many of the unpleasant symptoms of arthritis.
FutureYou Cambridge, which conducted the research, has created a patented supplement called Turmeric+ that is 30x more absorbable than standard turmeric due to the curcumin being combined with soy lecithin and also incorporates other micronutrients ingredients to help joint health.

                    Arthritis: Many people are suffering with the condition (Image: Getty Images)

FutureYou conducted the study to raise awareness of the problems many arthritis sufferers are dealing with on a regular basis and highlight the ways the issues can be tackled.
The study comes in the wake of Public Health England’s recent review from September 2019 that found 1 in 4 Brits are addicted to painkillers.

Commenting on the research, Adam Cleevely, Chief Executive Officer from FutureYou said: “The pain of arthritis is an everyday reality for 10 million people, and it’s shocking that so many haven’t found an effective way to manage their condition.

"It’s sad and unacceptable that so many people have been forced to accept this way of life because they’ve either failed to find a prescription or over-the-counter option that works for them, or they’re simply not aware of or don’t have access to an effective non-medicinal alternative.
"With more people wanting to avoid pain killers it’s important that they are aware that there are other choices available to them.”

                       Arthritis: Turmeric could help to ease the pain (Image: Getty Images)

Dr Nicholas Shenker Consultant rheumatologist at Addenbrooke’s Hospital, expert in chronic pain syndromes said: “Curcumin (the active ingredient in turmeric) is poorly absorbed in the gut.
FutureYou Turmeric+ combines curcumin with lecithin to prevent it being destroyed in the stomach.

This allows it to be absorbed and distributed around the body and could help those suffering with arthritis.” Aidan Goggins, pharmacist and nutritionist said: “As well as having a healthy, balanced diet, getting additional nutrients from food supplements may help if you have arthritis.
"The most recent research points to curcumin, from turmeric, having similar efficacy to common anti-inflammatory drugs in arthritis but without the negative impacts.”

https://www.express.co.uk/life-style/health/1234965/arthritis-treatment-pain-painkillers-turmeric-curcumin

You’ve got to have heart — so take care of it

From romesentinel.com

You have to have a heart to get through February and to get through the winter in Upstate New York. 

Walk for pain relief, walk for your heart, walk for calorie control, and even walk for fun. 

It is a New Year’s resolution that many make: eat better and lose weight.

In addition, for those with osteoarthritis there’s even more reason to keep this promise for self-improvement.

Walking is proven to improve mobility, help reach weight loss goals with following a diet as well. At a time when the elderly start to slow down, walking can help keep and maintain their speed without losing any. Aerobic exercise and walking daily can make a big difference for join health. 

Why walk? There are many reasons why walking is the ultimate aerobic exercise. Walking briskly has been shown to lower your risk of high blood pressure, high cholesterol and diabetes as much as running can, according to the American Heart Association. Walking also benefits your bones as well.

Research shows that postmenopausal women who walk approximately one mile each day have higher while-body bone density than women who walk shorter distances.

When starting a walking program, it is recommended to start slow on a treadmill due to its more flexible surface or a walking track with a rubberized surface, which is better for your joints.

The American Heart Association recommends that adults should complete at least 30 minutes of moderate-intensity physical activity on five days a week or at least 20 minutes of vigorous exercise on three days per week.

Physical activity can we accumulated through the day. Three 10-minute walks are the same as one 30-minute session. If your goal is to lose, weight or maintain your current weight, shoot for 60 to 90 minutes of moderate to vigorous exercise daily. 

When starting your walking program remember to have food and supportive shoes. Stability sneakers with a dense cushioned midsole and heel can increase knee stress more than flatter shoes, yet they can help take the weight off the ball of the foot for some with hip, knee, foot or ankle osteoarthritis. Stability shoes also provide good cushioning and motion control. 

Arthritis and your heart: As evidence connecting arthritis and heart disease mounts, patients should be more vigilant about their overall health. The impact of arthritis on your joints can be painfully obvious. What may not be evident is how this burden can silently wreak havoc on your heart.

Cardiovascular disease and arthritis have always been looked at as completely separate entities, until recently, the conditions are now connected. 

A diagnosis of arthritis is a recognizable red flag for cardiovascular disease. Rheumatoid arthritis almost doubles the risk of having a heart attack within the first 10 years of being diagnosed.

Rheumatoid arthritis creates a chronic, low-grade inflammation that damages blood vessels and increases the risk of heart attack, stroke, heart disease and heart failure.

It is unknown why the prevalence between arthritis and heart disease is so strong, but preventative measures do make a difference. 

Like all patients with cardiovascular disease, arthritis patients are monitored for the leading modifiable risk factors, including high blood pressure, tobacco use, diabetes, obesity, and high cholesterol. 

Therefore, in this New Year, keep your resolution going strong. Follow a healthy diet, be aware of your modifiable risk factors, and get out there and walk! Happy New Year, enjoy a healthy heart! 

https://romesentinel.com/stories/youve-got-to-have-heart-so-take-care-of-it,90795

How keeping a check on weight can help you avoid knee-related issues

From business-standard.com

Tips for healthy joints

Obesity is a well recognised global epidemic. In the last 30 years, obesity has doubled worldwide. The prevalence of obesity in India is about 12 per cent to 31 per cent in various age groups. About 22 per cent to 39 per cent of the Indian population suffers from osteoarthritis of the knee. The most significant impact of excess weight on bones and joints is associated with degenerative osteoarthritis of the knee. The treatment of end stage osteoarthritis of knee is surgical — Total Knee Replacement (TKR). A good lifestyle, which incorporates a balanced diet, physical fitness and regular exercise, lowers the risk of obesity and thus the risk of osteoarthritis of the knee.

In India, the risk of osteoarthritis and need for Total Knee Replacement surgery increases after the age of 50. The rise in the rate of life expectancy and the increase in prevalence of obesity in our country poses a new health hazard of obese patients requiring knee replacement. Those who encounter obesity during early adulthood are predisposed to osteoarthritis. Obesity is a leading driver of knee replacement demand and imposes increased risks of surgical complications. Obesity is the greatest modifiable risk factor for OA knee. A body mass index (BMI) of more than 30kg/m2 was seven times more likely to develop osteoarthritis knee. The relationship of body mass index to osteoarthritis is more significant in women than men.

Excess weight causes degeneration of joints, especially the knee by not only increasing the mechanical loading of the joint but also the hormonal dysregulation in the body. Osteoarthritis is limiting in most aspects of life due to body pain and limitation of mobility. It is estimated that the economic burden of osteoarthritis was only second to diabetes in USA, and we in India are not far away from this situation.

Weight reduction or maintaining a healthy lifestyle by doing regular exercises — walking , jogging and sporting activities — can keep the knee and other joints healthy along with providing articular cartilage nourishment. This can prevent early degeneration of the joints. Following a balanced diet can help in maintaining a good metabolism, especially for patients suffering with obesity, diabetes and cardiac illness, which often coexist in individuals.

It has been proved in multiple studies that weight reduction helps in relieving pain and improving functions in patients suffering from crippling knee degenerative arthritis. High impact exercises such as running, jogging and treadmill are not advisable in patients, once the degeneration in the joints is already set in. The exercises for patients with knee arthritis include strengthening the muscle around the knee, including quadriceps and hamstring. Joint mobilisation exercises help prevent stiffness and possible development of deformity, helping relieve the patient from arthritis pain.

Once knee arthritis becomes severe, doing various exercises to reduce weight and maintain an active lifestyle become a challenge. Hence, a good awareness of modifiable risk factors for obesity and arthritis of the knee can help us lead a happy, healthy and pain-free life. Avoiding obesity through a good lifestyle, balanced diet and exercise not only reduce an array of medical disorders such as diabetes and heart disease but also reduce the risk of knee replacement surgery.

https://www.business-standard.com/article/health/how-keeping-a-check-on-weight-can-help-you-avoid-knee-related-issues-120012501206_1.html

Mayo Clinic Q and A: Turmeric’s anti-inflammatory properties may relieve arthritis pain

From newsnetwork.mayoclinic.org

DEAR MAYO CLINIC: My friend says that her arthritis pain improved after she started taking turmeric. Can you tell me more about this supplement?

ANSWER: Although turmeric is a common spice in many home pantries, many people are not familiar with its purported health effects. Relieving arthritis pain is one of many such purported health effects.

Turmeric, a plant related to ginger, is grown in many Asian countries, as well as other tropical areas. It’s a major ingredient in curry powders — common in many Indian and Asian dishes — and is used as a colouring for foods, fabrics and cosmetics. The underground portions of the plant can be dried and made into capsules, tablets, extracts, powders or teas. Or they may be made into a paste to apply to the skin.

Turmeric’s main active component — curcumin — is what gives the spice its yellow colour. Curcumin has anti-inflammatory properties, making it a potential treatment for a number of health conditions, including reduced pain and increased ease of movement in people with osteoarthritis. One study found that taking turmeric extract three times daily was comparable to taking a 1,200-milligram dose of ibuprofen daily. However, more research is necessary to confirm these effects.

Other research suggests that curcumin may reduce cholesterol and triglyceride levels. In addition, it may lessen some of the symptoms of rheumatoid arthritis, such as joint swelling and morning stiffness. Other areas of investigation include curcumin’s effect on Crohn’s disease, certain cancers, depression, diabetes, joint pain and irritable bowel syndrome.

When taken by mouth or applied to the skin, turmeric — and the curcumin it contains — appears to be generally safe when limited to less than 8 grams a day. That said, different amounts often are recommended depending on the health condition being addressed, and higher doses have been used for limited periods of time. High doses or long-term use may cause gastrointestinal upset for some people.

Ask your health care provider about taking turmeric if you have gallbladder disease, as it may worsen the condition. You also should talk to your health care provider about turmeric if you take an anti-clotting medication or chemotherapy, as the supplement may interact with your medication. (adapted from Mayo Clinic Health Letter) — Katherine Zeratsky, R.D.N., Endocrinology/Nutrition, Mayo Clinic, Rochester, Minnesota

https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-turmerics-anti-inflammatory-properties-may-relieve-arthritis-pain/

Maintaining Proper Lifestyle And Quality Life Can Help Tackle Arthritis Without Surgery

From modernghana.com
By Dr. Thirumalesh K Reddy, Sr. Consultant - Joint Replacement & Arthroscopic Surgery, Aster CMI Hospital

India, at present, bears a leaping burden of arthritis, the prevalence of which is higher than several chronic conditions like Diabetes, AIDS and cancer. Recent data reveals that in India, about 15% of the population (that sums up to as much as over 180 million people) are affected by arthritis. Interestingly, arthritis is no more an age-related disorder and does not affect only those above 45 years.

People at a younger age are also getting arthritis these days that poses a potentially major threat to paediatric health. Although we mostly tend to believe that surgery is the key to managing arthritis, it is not really true. Arthritis can be well-managed by controlling the pain and having a healthy quality of life. The word ‘Arthritis’ literally means the inflammation of one or more joints. Arthritis involves a breakdown of cartilage resulting in bones rubbing against each other thereby causing pain, swelling and stiffness.

Kinds of Arthritis
Arthritis can be of different types. The most common kind of arthritis is Osteoarthritis. It refers to old age-related wear and tear. The second most common kind of arthritis is known as inflammatory arthritis followed by metabolic arthritis, popularly known as gout, post-traumatic arthritis, infectious arthritis and more. The Arthritis Foundation defines inflammatory arthritis as a group of diseases characterized by inflammation of the joints and often other tissues.

Inflammatory arthritis can be categorized as rheumatoid arthritis, psoriatic arthritis, ankylosing spondylitis, juvenile idiopathic arthritis and systemic lupus erythematosus along with others. As mentioned above, rheumatoid arthritis is a kind of inflammatory arthritis and chronic progressive disease that causes inflammation in the joints leading to painful deformity and immobility, specifically affecting the fingers, wrists, feet, and ankles.

Metabolic arthritis occurs when uric acid builds up and leads to the formation of needle-like crystals in the joint. It can result in a sudden bout of extreme joint pain or a gout attack. Post-traumatic arthritis is secondary arthritis occurring after an injury or direct trauma to the particular joint. An infection in a joint is referred to as infectious arthritis. It is also known as septic arthritis and develops when bacteria or other infective microorganism caused infection spreads to a joint. Most of the people affected by any of the above conditions may not progress to an advanced stage of arthritis.

Managing arthritis without surgery
Controlling pain, minimizing joint damage and improving or maintaining the quality of life of the affected person should be the principal aim of arthritis treatment. Surgery, in fact, is mostly the last option among people with an advanced stage of the condition.

A majority of patients with osteoarthritis, rheumatoid arthritis, metabolic arthritis and some patients with post-traumatic arthritis can be managed by non-surgical methods to begin with. These could be medications, lifestyle changes, dietary changes, exercises, physiotherapy, intra-articular injection in specific conditions and more.

The following are some ways in which one can manage arthritis without having to opt for surgery.

Lifestyle changes: Joint pain of short duration, in the absence of the above conditions (inflammations/infections), may only require simple measures like rest, ice / warm fomentation, a short duration of pain-relieving medications. People with arthritis of long duration and in the absence of the above conditions will benefit with a healthy diet, avoiding obesity, regular exercise, avoiding injuries, following correct body postures at the workplace, giving adequate rest to the body, and avoiding movements or activities that put extra stress on the joints.

Exercises: A simple walk, even for the elderly people, would be beneficial to keep the joints in a reasonably good condition. Physical activity not only has a positive effect on arthritic patients but it also has a positive effect on the mental health and overall wellbeing of an individual. However, one should certainly not overdo exercises or hard dieting as that may also have an adverse effect on the joints.

Proper diet: It is essential to include a diet that helps in keeping excessive arthritis pain at bay and managing the condition. Some foods that one must have if they are suffering from arthritis are fatty fish, garlic, ginger, broccoli, walnuts, berries, spinach, grapes, olive oil and tart cherry juice as they have anti-inflammatory properties and help in reducing inflammation, thereby providing relief to the joint pains. Avoid foods that tend to increase weight (sweets, fatty food, deep fried food etc)

Medications: People affected by rheumatoid arthritis, gout, or psoriasis may have to be evaluated by the doctor and will require appropriate medications, sometimes for a long duration spanning many years depending on each condition.

Maintaining an appropriate lifestyle, eating adequate and suitable food and keeping oneself active can help in preventing the progression of arthritis, avoiding getting into advanced stage of the condition and keeping surgery at an arm’s length for treating the condition.

https://www.modernghana.com/lifestyle/14083/maintaining-proper-lifestyle-and-quality-life.html

What to know about knee stiffness

From medicalnewstoday.com

A stiff knee is a common complaint, especially among older adults and those who are very physically active.

Knee stiffness can occur as a result of poor flexibility or muscular imbalances in the legs. Injury and arthritis are other common causes of knee stiffness.

In this article, learn more about the causes of knee stiffness. The article will also outline some treatments and home remedies that may help alleviate this symptom.

Causes

The following are some common causes of a stiff knee.

Injury to menisci

The menisci are two "C" shaped pieces of cartilage that sit inside the knee joint. Their role is to act as a cushion, or shock absorber, between the bones that make up the joint.

A person can injure or damage a meniscus by suddenly moving or twisting the knee. This is most likely to occur during sports or other types of physical activity.

The menisci are also prone to degeneration with age. Specifically, as the menisci degrade, they become more prone to tearing.
A person will likely hear or feel a "pop" when a meniscus tears. According to the American Academy of Orthopaedic Surgeons, the knee will then start to feel stiff. In many cases, people can still walk on the knee, though they may also experience symptoms such as:

• pain
• swelling
• locking knee
• loss of full range of motion
• a feeling that the knee is giving out

Injury to ligaments

Ligaments are bands of fibre that connect bone to bone. Ligaments that run through the knee connect the thigh bone, or femur, to the lower leg bone, or tibia.

A person may sprain, tear, or rupture their knee ligaments. If this occurs, a person may experience:

• pain in the knee joint
• instability of the knee
• swelling in the knee

Arthrofibrosis

Arthrofibrosis, or stiff knee syndrome, occurs when an excessive amount of scar tissue forms around the knee joint.
It is not uncommon for people to experience arthrofibrosis following knee surgeries such as knee replacement or anterior cruciate ligament surgery. In fact, according to the Saint Alphonsus Rehabilitation Services, around 6% of people who have knee replacements experience arthrofibrosis.
Some additional symptoms of arthrofibrosis include:

• knee pain that worsens
• swelling and warmth around the knee
• walking with a bent knee

Arthritis

There are three common types of arthritis that can contribute to knee pain and stiffness. The following sections outline these in more detail.

Rheumatoid arthritis

Rheumatoid arthritis is the result of an autoimmune condition that causes the body to attack its own tissues. Rheumatoid arthritis typically affects both knees.
People with rheumatoid arthritis sometimes experience swelling of the synovial membrane, which is a thin membrane that covers the inner lining of the knee joint. Swelling of the synovial membrane causes knee stiffness and pain.

Osteoarthritis
Osteoarthritis occurs as a result of wear and tear of the cartilage between bones. As the cartilage within the knee degrades, it causes the bones within the knee to rub against each other. The rubbing bones can cause bony growths called spurs. These can cause joint stiffness and pain.
According to one 2013 study, knee osteoarthritis is more common among people aged 55-64 years.

Post-traumatic arthritis
Injuries such as meniscal and ligament tears can increase the likelihood of further injury to the knee joint. Over time, this can lead to post-traumatic arthritis (PTA). PTA occurs years after a person sustains an injury to their knee.

People with PTA may experience the following symptoms:

• swelling in the knee joint, which may make it difficult to move the knee
• knee pain
• a feeling of weakness in the knee
• worsening of symptoms following physical activity
• worsening of symptoms during wet weather

When to see a doctor

A person should see their doctor as soon as possible if they suspect a torn or injured knee. Receiving prompt treatment will help reduce the risk of further injury.
A person should also see a doctor if knee stiffness is accompanied by other symptoms, such as pain or swelling.

Treatment options

The treatment options for a stiff knee depend partly on the cause.

If the cause is a minor injury, the following home treatments may be enough to alleviate pain and stiffness until the injury heals:

• resting the knee
• applying an ice pack to the knee at regular intervals
• taking over-the-counter (OTC) nonsteroidal anti-inflammatory drugs
• wearing a knee brace to stabilize the knee and help prevent further injury.

For more severe injuries and knee stiffness that is severe or persistent, a person may need to see their doctor. The doctor will work to diagnose the cause of knee stiffness and will recommend appropriate treatments.
Depending on the cause of the knee stiffness, these treatments may include:

• taking prescription pain medications
• using corticosteroids
• taking rheumatoid arthritis medications, such as disease-modifying anti-rheumatic drugs and biologics surgery
• physical therapy, to improve knee function and overall mobility.

Exercises and stretches that may help

In some cases, people with a stiff knee should avoid exercising. Some knee injuries need time to heal and would benefit from rest instead of exercise.
However, a stiff knee that occurs due to a form of arthritis may benefit from exercise. The Arthritis Foundation state that different exercises and stretches could help in different ways:

• Strengthening exercises: Increasing muscle strength around the knee reduces the stress on the joint. Examples of these exercises include leg lifts and hamstring curls.
• Range-of-motion exercises: Stretches and exercises that increase the knee's range of motion keep the joint moving to reduce stiffness. Examples of these exercises include heel slides and stretching with a yoga strap.
• Aerobic exercises: Cardio exercises can boost a person's energy levels and reduce any excess weight that may put extra pressure on the knee. Examples of these exercises include cycling and swimming.
• Balance exercises: These exercises strengthen the muscles around the knee while also reducing the risk of falling, which could damage the joint further. Examples of these exercises include single leg standing and standing on a foam pad.

A person with a form of arthritis may want to discuss any new exercise plans or programs with their doctor before starting.
The following tips can also help prevent or alleviate knee stiffness and pain:

• avoiding stretching until sufficiently warmed up
• stretching the legs before and after exercise
• stretching slowly and not to the point of the pain
• using proper form when exercising
• making sure that the leg muscles are balanced in strength
• avoiding exercises that make the symptoms worse

Summary

Knee stiffness is a common issue. It is particularly common in people who are very physically active, as well as older adults.
Knee injuries and arthritis are among the most common causes of knee stiffness. In many cases, rest, ice, and OTC medications can help alleviate knee stiffness and associated symptoms.

However, a person should talk to their doctor if they have sustained a knee injury, or if their knee stiffness is accompanied by additional symptoms. People who suspect that they have arthritis in the knee should also see a doctor for a diagnosis and appropriate treatment.

https://www.medicalnewstoday.com/articles/327499.php#summary

Fight psoriatic arthritis with the right anti-inflammatory foods

From thehealthsite.com

The right food can make a huge different especially if you are patient of psoriatic arthritis. Read on to know what you must add to your diet.

Psoriatic arthritis affects people who suffer from skin psoriasis. Sometimes, it strikes before there are any signs of psoriasis, an inflammatory autoimmune condition. If you have this condition, your immune system attacks the joints and this results in pain and stiffness of the joints. But usually it occurs after the skin condition makes an appearance. This is a chronic arthritic condition with mild to severe symptoms. Early treatment is a must to avoid joint damage.  It affects the bigger joints in your body. The lower extremities, distal joints of the fingers and toes, the back and sacroiliac joints of the pelvis are at risk from this condition.

This is an incurable condition. But with the right lifestyle habits you can easily deal with the symptoms. Your diet plays an important role in the management of psoriatic arthritis. Choosing to follow an anti-inflammatory diet will help you fight the pain and stiffness. Let us take a look at some of the foods that you must definitely include in your diet for a pain-free life.

Whole Grains

Be sure to add whole grains to your diet. These are rich in fibre. And moreover, it will control your bad cholesterol levels. This will help you fight inflammation of the blood vessel walls. Brown and wild rice, whole-wheat pasta, quinoa and barley are good options.

Berries

Berries, blueberries, blackberries, raspberries, are rich in phytonutrients like anthocyanins and good for fighting psoriatic arthritis. This helps you fight inflammation. Cherries are also good as are strawberries and raspberries. The vitamin C in them brings down your risk of hypertension and it also lowers bad cholesterol levels.

Apples

Apples contain the flavonoid quercetin. This fights inflammation by inhibiting the release of prostaglandins. These are also a good source of the soluble fibre pectin. This too helps you fight inflammation.

Peppers

Add a lot of pepper to your diet. Sweet bell peppers and spicy chili peppers are equally good for your condition. These are loaded with capsaicin, which helps you fight inflammation. It also inhibits the pain impulses from the central nervous system besides stimulating the production of the hormone endorphin which dulls pain sensation. Have peppers to fight psoriatic arthritis.

https://www.thehealthsite.com/fitness/diet/fight-psoriatic-arthritis-with-the-right-anti-inflammatory-foods-721609/

Let's Talk About Psoriatic Arthritis

From healthcentral.com

We've got the doctor-approved details on causes, symptoms, treatments, and a jillion other facts and tips that can make life with psoriatic arthritis easier.

Whether you’ve just been diagnosed or worry you could have psoriatic arthritis, you’re probably nervous, confused, and maybe even a little scared. That’s normal, and everyone featured on HealthCentral with a chronic illness felt like you do now. But we—and they—are here for you. On this page alone, you’ll discover the realities and challenges of the condition, but also the best treatments, helpful lifestyle changes, where to find your psoriatic arthritis (PsA) community, and all the crucial information to help you not just manage—but thrive. We’re sure you’ve got a lot of questions...and we’ve got the answers you need.

What Is Psoriatic Arthritis, Anyway?

Given that its name references psoriasis, it’s easy to think that psoriatic arthritis (PsA) is a complication or even form of the condition that causes red, scaly plaques on the skin. But let’s get this straight from the get-go: These are two related—but separate—autoimmune conditions, both of which are driven by an out-of-whack inflammatory response. In psoriasis, your immune system targets the skin, causing rapid growth that leads to those uncomfortable, itchy rashes. In PsA, the joints, ligaments, and tendons are the target, leading to joint pain, swelling, and stiffness that, if left untreated, can lead to irreversible joint damage that can seriously interfere with your ability to move or function normally. Both conditions are systemic diseases and can cause symptoms body-wide.

                                                                                   Nikki Cagle

About 30% of people with psoriasis will develop PsA (though doctors can’t predict who), most commonly in their 30s and 40s. Right now, 7 million people are living with psoriatic arthritis.
Usually, skin problems show up first, but in some people the first signs are joint-related, which can make diagnosis trickier (which we’ll get to). Also confounding: The severity and location of skin lesions have very little impact on the severity and location of PsA joint symptoms and vice versa. Case in point: You could have skin lesions only on your legs and knees but have swelling only in your fingers on one hand. It’s annoying like that.

What Causes Psoriatic Arthritis in the First Place?

We don’t know the exact causes of psoriasis or PsA. The best guess is that a combination of genetics, an overactive immune system, and the stuff you’re exposed to (aka “environmental factors”) all play a role in causing that chronic inflammation that targets the skin and joints. Let’s take a look:
Genetics. There’s clear evidence that PsA tends to run in families—about 40% of people with PsA have a family history— and it's more common in identical twins compared to fraternal twins, according to a study in the Annals of Rheumatic Diseases. There seem to be at least 25 genes that are involved in the development of both psoriasis and PsA.

Immune system. PsA is an autoimmune disease, which means that the body mistakenly attacks healthy tissue (in this case joints, ligaments, and tendons), often thanks to getting faulty instructions from the genes. There’s also some early research that suggests that natural bacteria patterns of people with PsA may differ from those without it. Those unique biomes could potentially be misdirecting the immune system as well. 

Environmental factors. Your risk of getting PsA may also be influenced by things that happen to you as you go through life. Some think that the disease can lay dormant in the body until something triggers it. Though more research is needed, some potential PsA triggers include:

• drug use
• emotional (even low-grade) stress
• HIV infection
• joint or skin trauma
• streptococcus infections

Do I Have PsA Symptoms?

Recognizing the symptoms of PsA early is critical so you can get the right treatment to slow or even prevent long-term damage. The symptoms of PsA can come on slowly (maybe you feel like you have less strength in your hands than usual) or you can wake up with a toe so swollen it is difficult to walk – each case of PsA is unique. Overall, though, there are some common symptoms:

• Psoriasis. Most people with psoriatic arthritis first have psoriasis and the associated skin symptoms. Psoriatic arthritis usually starts about 10 years after psoriasis begins. However, it is possible to develop psoriatic arthritis without having psoriasis.
• Joint pain and stiffness. One of the tricky parts of PsA is that the symptoms, including joint pain, can come and go. When things are at their worst, it’s called a flare up, or flare. Without the right treatment, a flare can last for months. A PsA flare can cause one or more joints to feel very stiff and sore. You may also notice swelling, especially around joints you can easily see like the knee or elbow. One tell-tale sign that it might be PsA is that by the time you make a doctor’s appointment for one sore joint, the pain seems to have moved to a different joint.
• Tenderness over tendons. It is not only our bones that feel the impact of PsA. Tendons that attach to bones can also be impacted. You may develop tendonitis of the elbow or in the heel of the foot. Pain in these joints can make diagnosis more difficult because it can also occur from sports activity or plain old overuse. A clearer sign of PsA is a sudden swelling or tenderness in the fingers or toes, a condition called dactylitis. The affected digit will look like a little sausage.
• Reduced range of motion. The inflammation that is the hallmark of PsA can impact how joints move. Stiffness may be especially noticeable after sitting or sleeping. You may feel like the joint is stuck, or just isn’t working correctly. Walking up and down the stairs or getting in and out of car may become suddenly or increasingly difficult. Sometimes the pain gets better once you move around, but, depending on the level of inflammation, at other times it can stay sore throughout the day.
• Fatigue. A wiped-out feeling can be one of the most troublesome symptoms of PsA, and it impacts about half of those living with the disease. While there may be multiple causes for the fatigue, the inflammation associated with PsA can be at least partly to blame. The proteins that are released during an inflammatory response can quite literally drain your energy. Living with the stress of chronic pain can also cause sleep problems and depression, both of which can make you feel more tired. Fatigue by itself can be a difficult symptom to pin on psoriatic arthritis, but if you are feeling more tired than usual, and experiencing some of the other symptoms, telling your doctor about your exhaustion may help put some of the puzzle pieces together.
• Nail problems. PsA frequently affects fingernails and toenails. You may notice small pits on the surface of your nail, your nail separating from your nail bed, or your nails turning a different color than what is natural for you.
• Eye problems. The swelling that PsA creates throughout your body can impact your eyes. You may find that your eyes are redder or more irritated than usual or that your vision has suddenly worsened.

                                                                                    Nikki Cagle

Psoriatic Arthritis vs Rheumatoid Arthritis

Both psoriatic arthritis and rheumatoid arthritis (RA) are types of inflammatory arthritis so they do have some similarities. But there are also major differences:

• Most people with PsA will also have psoriasis.
• RA doesn’t affect your skin.
• RA often shows up as swelling in both joints, like two knees, whereas PsA will present in a more asymmetrical pattern, like a right hip and left knee being sore.
• Dactylitis, the swelling of a finger or toe, is also more common in PsA than in RA.
• Bloodwork can indicate RA, but there is not yet a blood test for PsA.

Also, we don’t know as much about what causes PsA flare-ups as we do with RA. With PsA, flares can be sudden and make things significantly worse, or PsA can also be present with low-grade symptoms all the time. For example, you may go for a walk and need to ice a joint afterwards. With a flare up, it might suddenly be difficult to walk, period.

How Do Doctors Diagnose PsA?

Unfortunately, there’s no single test that can diagnose PsA. Your doctor will perform a physical exam, which will include a medical history to determine if psoriasis or PsA runs in your family. He or she will also check your skin for signs of psoriasis, which may appear as red or dry scaly patches, examine your joints for symptoms like swelling or tenderness, and check your fingernails for telltale pitting and flaking. He or she will press or probe the soles of your feet and around your heels checking for tenderness (if you wince or yell ouch, that may be a sign).
Your doctor may also run lab tests to rule out other causes of joint pain like rheumatoid arthritis or gout. These include:

• Blood tests. While there is not a simple blood test to detect PsA, there is other information that helps doctors pinpoint the cause of your symptoms. If you test positive for rheumatoid factor (RF), for instance, you probably do not have PsA; most people with PsA are nearly always RF negative. Your doctor will also pay close attention to your levels of C-reactive protein (CRP), which is a protein made by the liver that increases with inflammation.
• Joint fluid tests. Drawing fluid from an inflamed joint can help your doctor rule out another condition that may look similar: gout. If the analysis indicates that you have a high level of uric acid, gout could be why. When there’s too much uric acid in the body, crystals can form in the joints, particularly the big toe, causing severe pain.
• X-rays. These images may be helpful in diagnosing PsA if the disease has been present for a while but undiagnosed. An x-ray can reveal what type of damage has occurred and if the bones are changing shape. Aging and other types of arthritis can also cause bone changes, so this information is just one piece of the puzzle. The images are less helpful early on when the disease hasn’t had a chance to cause damage.
• Magnetic resonance imaging (MRI). An MRI scan can provide a detailed image of both hard and soft tissue, which makes it particularly effective for spotting inflammation around tendons as well as identifying earlier signs of PsA that an x-ray can’t pick up.

What Are the Top Treatments for PsA?

The goal of treatment is simple: reduce the inflammatory response caused by PsA.
In the same way that different causes may be to blame for the disease, treatment may also require a multidimensional approach. This means that medication, surgery, and lifestyle factors may all play a role in managing your PsA. Your rheumatologist can help you decide which treatment options may be most appropriate, depending on the severity of your symptoms and what has worked for you in the past.

Because there may be both skin and joint issues with PsA, treatment may require a coordinated effort and trial and error. Some treatments may help joints more than skin and vice versa. It may take time to find the right combination that works for you.

Uncontrolled inflammation is the underlying cause of most of the discomfort associated with psoriatic arthritis. The severity of your inflammation and how you feel will often determine which treatment your doctor will choose. Fortunately, there are many effective medications available.

Medications for Psoriatic Arthritis

There’s a pretty wide range of drugs that can treat your PsA, everything from drugstore aspirin to advanced biologics.

Nonsteroidal Anti-inflammatory Drugs (NSAIDs)

NSAIDs are usually the first step if your pain and inflammation are very mild. It may take several weeks for these drugs to kick in though, and they are not recommended for long-term use since they carry side effects like stomach irritation, heart problems, and kidney damage. The most common NSAIDs include:

• Bayer, Bufferin among others (aspirin)
• Advil, Motrin (ibuprofen)
• Aleve (naproxen)
• Relafen (nabumetone)
• COX-2 inhibitors, a subclass of NSAIDs with less of a risk of internal bleeding or stomach ulcers, a common side effect of other NSAIDs that are used in large doses for a long time. Brand names include Bextra and Celebrex.

Biologics

Also known as biologic-response modifiers, these medications are protein-based drugs that are derived from living cells cultured in a laboratory. They are made to control certain parts of the immune system, which may sound creepy but stay with us: Biologics can zero in on the proteins that fuel inflammation and shut those bad boys down at the source. They’re highly effective too: Up to 60% of those with PsA achieve minimal disease activity after one year of treatment with biologics, according to a study in Arthritis Research & Therapy.

They’re typically delivered either by self-injection or via an IV infusion (usually at an infusion centre), and you may need monitoring with blood tests. Generally, biologics are intended to be taken long-term. They’re categorized by the cells they target:

• Tumour-necrosis factor (TNF) inhibitors
• Interleukin-17 (IL-17) or Interleukin-12 and -23 (IL-12/23) inhibitors
• T-cell inhibitors

DMARDs

These “disease-modifying anti-rheumatic drugs” used to be the mainstay for treating PsA. They work by “down-regulating”—or suppressing—the body’s overactive immune system. They can all be taken orally (methotrexate is also available as an injection). Due to the immune-suppressing nature of these drugs, they can come with side effects, like mouth sores, hair loss, stomach upset, infection, fatigue, or liver damage. As a result, patients must be closely monitored with regular (weekly to every few months) lab tests.

                                                                                    Nikki Cagle

PDE4 Inhibitors

Currently there is only one PDE4 inhibitor—Otezla (apremilast)—approved for PsA. This drug can be taken orally and routine blood tests are not required.

Corticosteroids

Corticosteroids are a short-term option—a couple of months, max—you can use while waiting for other longer-term medications to take effect; they’re also helpful for getting flares under control. (Long-term use can lead to side effects like high blood sugar, high blood pressure, bone loss, and glaucoma.) They can be taken orally, intravenously, or injected right into the joint. The most common is prednisone.

Surgery

Surgery is not a standard treatment for those with PsA. However, if you’ve lived with psoriatic disease without diagnosis or treatment, it is possible that it has caused permanent joint damage and arthroplasty might be recommended. This is surgery that reconstructs or replaces the damaged joint. Bones can be reshaped, or replaced with metal, ceramic, or plastic parts.
More than a million joint replacement surgeries are performed each year, mostly of the hip or knee, but the shoulders, elbows, and joints in the hands and feet can be replaced as well. As with all surgery, you will need to weigh the risks against the potential benefits of the procedure.

How Do I Manage PsA Flares?

When PsA symptoms suddenly get worse, it’s known as a flare up—and they’re different for each person. For some, it may be a joint or two hurting more than usual, while others may feel uncomfortable from head to toe and tired on top of that. There is no one trigger or cause for flare ups, but some factors have been reported to precede a PsA flare, such as stress, injury, infection, or skipping medication.

Experience with flares is the best possible way to manage them. The longer you live with the disease, the sooner you can tell when one is coming. You will begin to avoid triggers and get the rest you need. Still, some flares come out of nowhere and require more than self-management. During these times, you’ll need to be in touch with your rheumatologist and, depending on your situation, he or she will recommend strategies and additional treatment to get you through.

Complementary Approaches to Treatment

Beyond medications and surgery, there are other measures you can take on a daily basis to help you live your best life with PsA. The symptoms of psoriatic disease can worsen with stress, so it’s wise to take relaxation as seriously as any other lifestyle changes you can make (along with taking the meds your doctor has prescribed).

Exercise. When you’re stiff and sore, exercise may be the last thing you want to do. But movement is known to loosen joints impacted by PsA. According to the National Psoriasis Foundation, exercise is key to overcoming psoriatic arthritis symptoms. Training with weights can keep the muscles surrounding joints strong so they can better support movements. Stretching can keep your joints moving through their range of motion to combat stiffness. Cardiovascular exercise can help you drop unwanted pounds and may make you feel better overall. Your doctor or a physical therapist can help you get moving safely.

Eat a healthy diet. Because everyone is different and PsA is a complex disease, there is no one diet that is recommended. However, certain foods do have the power to help you feel better—or worse. Fruits and vegetables, which contain compounds that can reduce inflammation, should be consumed as often as possible. They are also known to have antioxidant properties that can make us feel better overall (think of a rust-removal system for your car). Foods that contain good bacteria such as yogurt and anything fermented also show promise in reducing levels of that internal fire. On the flip side, a diet that contains high fat, sugar, and salt does the opposite.

Get your sleep. Sleep impacts every system in our body in a positive way. It can make us feel less depressed and anxious, improve our physical functioning, and accelerate healing. The Centres for Disease Control recommends that adults shoot for seven to nine hours of sleep a day. If you are battling a flare, chronic pain, or adjusting to a new treatment, you may need more rest than usual. If your pain is keeping you up at night, it is important that you let your doctor know so changes can be made to your treatment plan.

Make Time to Decompress. Emotional stress has been shown to be the most common trigger for psoriasis flare-ups, and research shows that a period of angst precedes the onset of PsA in at least 44% of patients. And once that stress loops starts, it can be harder to rein in: An upside-down life can make your symptoms worse, which only stresses you out even more. You’re the best judge of what helps you relax most—a walk outside, knitting, reading, whatever. Just try to work that downtime into your schedule every day.

Does PsA Have Serious Complications?

It can, mostly because the inflammation that affects your joints can affect other parts of your body, too. But you have some control! Treating your PsA and getting the disease under control reduces your risk of developing related conditions. Here are areas that PsA can influence:

Your eyes. About 7% of people with PsA will go on to develop uveitis, or eye inflammation, according to the National Psoriasis Society. This causes pain, irritation, redness, and blurred vision. If it’s left untreated, it can lead to vision loss. Like many aspects of PsA, it can come on suddenly and get worse quickly. If your eye is bothering you for more than a couple of days, it is time to call your eye doctor. Be sure to tell them that you have PsA as this can make a difference in how quickly they will see you.

Your gut. People with psoriasis have an increased risk of developing Crohn’s disease later in life. That’s not surprising in that in both diseases cause healthy tissue to be mistaken for a foreign invader Symptoms of Crohn's include frequent diarrhoea, abdominal pain, cramping, bloody stools and weight loss. If you are experiencing any of these symptoms unrelated to any other medical condition (or bad takeout), it may be time to meet with your doctor.

Your heart. The leading cause of death for people with PsA is cardiovascular disease, according to the National Psoriasis Foundation. Researchers believe this is because the chronic inflammation that goes along with PsA can also go hand in hand with high blood pressure, abdominal obesity, and insulin resistance. If you have PsA, be sure to talk to your doctor about your overall cardiovascular risks and how you can lower them. The good news is that treating your psoriatic disease could also decrease your chances of experiencing a heart attack, stroke, or other cardiovascular event.

Your bones. The prevalence of osteoporosis in those with psoriatic disease is just as high if not higher than those without the disease. It is not completely understood if the bone disease is related to inflammation from psoriatic arthritis, decreased movement, or other factors. You can talk to your doctor about whether a bone density test should be included in your next check-up.

https://www.healthcentral.com/condition/psoriatic-arthritis

Arthritis: Include this type of fish in your diet to alleviate joint pain

From express.co.uk

ARTHRITIS is widespread in the UK, with more than 10 million people living with it or other, similar conditions that affect the joints. While the condition cannot be reversed, certain lifestyle tweaks may help to alleviate the pain associated with it, including eating a certain type of fish.

Arthritis is an umbrella term for a number of conditions that cause swelling and tenderness in one or more of your joints.
The main symptoms of arthritis are joint pain and stiffness, which typically worsen with age.

Osteoarthritis and rheumatoid arthritis are the two most common types of arthritis, and, while these conditions cannot be cured, lifestyle interventions can be taken to alleviate joint pain associated with them.

Certain foods, for example, have been shown to contain anti-inflammatory properties, and fatty fish, such as salmon, mackerel, sardines and trout, are high in omega-3 fatty acids, which have shown to produce potent anti-inflammatory effects.
In one small study, 33 participants were fed either fatty fish, lean fish or lean meat four times each week.
After eight weeks, the fatty fish group had decreased levels of specific compounds related to inflammation.

Echoing these findings, an analysis of 17 studies found that taking omega-3 fatty acid supplements decreased joint pain intensity, morning stiffness, the number of painful joints and use of pain relievers in patients with rheumatoid arthritis.

       Arthritis: Fatty fish such as salmon and mackerel, contain anti-inflammatory properties                                                                            (Image: Getty Images )

Similarly, a test-tube study showed that omega-3 fatty acids reduced several inflammatory markers that are involved in osteoarthritis.
Furthermore, fish is also a good source of vitamin D, which can help prevent deficiency. Multiple studies have found that rheumatoid arthritis may be associated with low levels of vitamin D, which could contribute to symptoms.

To reap the benefits of the anti-inflammatory properties found in fish, the American Heart Association recommends including at least two servings of fatty fish in your diet each week.

Other ways to alleviate joint pain associated with arthritis

According to the NHS, losing weight can help you to cope with arthritis because too much weight places excess pressure on the joints in your hips, knees, ankles and feet, leading to increased pain and mobility problems.

Exercise may seem counterintuitive if you are in pain, but in addition to helping you lose weight, it can also help to reduce and prevent pain associated with arthritis.
As the NHS points out, exercise can also help:

• Improve your range of movement and joint mobility
• Increase muscle strength
• Reduce stiffness
• Boost your energy

“As long as you do the right type and level of exercise for your condition, your arthritis won't get any worse,” explains the health body.
It added: “Combined with a healthy, balanced diet, regular exercise will help you lose weight and place less strain on your joints.”

          Exercise can improve your range of motion and aid weight loss (Image: Getty Images )

According to Versus Arthritis, the UK's largest charity dedicated to supporting people with arthritis, you should aim to do at least 30 minutes of exercise that makes us a bit short of breath five times a week.

It’s also recommended that you spend 30 minutes a day on our feet, such as walking or climbing stairs, notes the charity.

“If you have joint pain, start gently and gradually increase the length of time you’re exercising. You can break this into smaller chunks if you need to,” advises the health body.
It added: “Doing five to ten minutes of exercise each day is important to keep your joints moving and your muscles strong.”

Other self-help tips

As the NHS explains, if you have arthritis, carrying out tasks around the home can be a challenge, however, making some practical changes to your home and changing the way you work should make things easier.
Practical tips that could help include:

• Keeping things in easy reach
• Using a handrail to help you get up and down the stairs
• Using long-handled tools to pick things up or to clean
• Fitting levers to taps to make them easier to turn
• Using electric kitchen equipment, such as tin openers, when preparing food

An occupational therapist can also help if you have severe arthritis that's affecting your ability to move around your home and carry out everyday tasks, such as cooking and cleaning, notes the health body.
They can advise about equipment you may need to help you live independently, and, depending on the exact nature of your condition, your GP may be able to refer you to an NHS occupational therapist, adds the health site.

https://www.express.co.uk/life-style/health/1225111/arthritis-rheumatoid-osteoarthritis-pain-symptoms-treatment-fish-omega-3

Pain Management: Yoga, arthritis and chronic pain

From heraldtribune.com

Each joint in the human body has a specific and optimal range of motion (ROM) unique to its function. Muscles, tendons and ligaments contract, move and stabilize our joints. Proper and effective range of joint motion requires a combination of healthy flexibility of the joints and the strength of surrounding muscles, fascia, tendons and ligaments.

This range of motion maintains both balance in the body and joint stability. When any joint moves beyond its optimal range of motion, it is called hypermobile. Conversely, when a joint moves less than its ideal range of motion, it is known as hypomobile. Limitations in ROM can be caused by arthritic bony changes, inflammation and swelling of the joints, muscle weakness and tendon tightness.

Physical activity is universally recommended as an essential part of arthritis and chronic pain management. Unfortunately, many people with arthritis and chronic pain tend to be sedentary or to limit activity due to the interference of arthritis symptoms, including pain, stiffness, swelling and fatigue.

Yoga, a practice of exercises coupled with breathing techniques and meditation started in ancient India, has been touted as a way to boost physical and mental health for 5,000 years. Yoga comes in many different forms, but generally involves positioning the body in various poses, stretching and strengthening manoeuvers, and coordinated breathing and meditation exercises.

Yoga can also be simplified to yin and yang types. Yin could be described as a relatively stable, immobile, passive poses demanding little muscular exertion, whereas yang poses are more active and dynamic, requiring increased muscle exertion. Yin yoga sessions consist of a series of a long-held, passive floor poses that primarily affect the lower and upper part of the body-the hips, pelvis, inner thighs, low spine and shoulders. Yin yoga poses slowly load connective tissues (the tendons, fascia and ligaments) with weight and maintains long, static holds to stress the joints and connective tissues in a focus and controlled way. Yin yoga trains muscular fascia and ligaments to get more flexible and stronger to support joints. Yoga is very beneficial for patients with chronic tendinosis, chronic myofascial pain and fibromyalgia.

While practicing yoga, people with arthritis and chronic pain may need to use a chair, a block, a strap or other aids to help maintain balance, and some yoga poses may need to be modified. Additionally, breathing, relaxation and meditation training, in the practice of yoga, can help patients with chronic pain and fibromyalgia reduce muscle stiffness, sleep disturbance, anxiety and fatigue. People with arthritis and chronic pain may find yoga a form of exercise that is enjoyable enough to do regularly, not only for the physical benefits, but also for mental well-being, promoting both stress reduction and relaxation.

Dr. Yong H. Tsai is board-certified in rheumatology, allergy and clinical immunology and has been practicing in this area since 1993. His website is arthritis-allergy.net.

https://www.heraldtribune.com/lifestyle/20200106/pain-management-yoga-arthritis-and-chronic-pain

Today health tips: Deal with your arthritis the right way

From thehealthsite.com

Arthritis is a painful and debilitating condition. Today, health tips to deal with arthritis will make your life better and easier. Read on to know our health tips of the day.

Our health tips today are designed to help you deal with arthritis. This is a painful condition and daily life can be a struggle if you have to live with it. Our health tips will help you get relief to a great extent. Arthritis can make your joints painful and stiff. According to the American College of Rheumatology, you may deal with this health problem with weight loss, physical therapy and alternative therapies like acupuncture and massage. This can be done along with your allopathy treatment. If you lose weight, there is less pressure on your joints, and this can reduce your pain. Exercise increases strength. The health tips that we reveal will help you deal with your painful joints and enable you to live a fulfilling live. Here are our health tips of the day.

Exercise regularly

This is very important. You can include some stretching exercises in your fitness routine. Low-impact aerobic exercises like walking, cycling and swimming are also good. A little bit of cardio and strengthening exercises will make a huge difference. But consult a doctor before starting anything new.

Eat well

This is a health tip that you need to follow. A balanced and healthy diet improves overall health. Add whole grains, fruits and vegetables, healthy oils and sea food to your diet. Avoid saturated fat, cholesterol-rich foods and sugars. This will help you lose weight too, which is good for your joints.

Movement helps

Don’t stay in the same position for too long. It can make your joints more stiff. Move at regular intervals. If you have a desk job, get up ever half an hour and walk a bit. At home, keep getting up to do something or the other. You will be surprised at the difference it makes.

Relax

You need to avoid stress. All those aches and pains can really stress you out. Arthritis is a debilitating condition and it is true that doing simple things can be difficult. This can contribute to more stress. So try relaxation methods like meditation and listening to music. If your stress levels come down, half your problems will be solved.

https://www.thehealthsite.com/diseases-conditions/arthritis/today-health-tips-deal-with-your-arthritis-the-right-way-720265/