Health Benefits of Cherry Juice for Arthritis and Gout

From verywellhealth.com

Tart cherry juice may reduce inflammation in people with arthritis and gout

Could cherry juice be useful for arthritis or gout? Although preliminary, some studies have shown there could be some benefit as a complementary treatment.

Cherries are a nutritious addition to many dishes, adding sweetness and a pop of color to your diet. They are a rich source of polyphenols, naturally-occurring plant compounds, which have antioxidant and anti-inflammatory properties.

Cherries also contain vitamin C, carotenoids, potassium, and are a plant-based source of melatonin. In addition, these little fruits are a good source of dietary fibre and are considered low on the glycaemic index.

There are many different varieties of cherries, but the two main types are sweet and tart. Montmorency cherries are a tart cherry variety commonly studied for its health benefits, while Bing cherries are a popular sweet cherry variety.

                       Verywell / Emily Roberts

Both sweet and tart cherries are rich in polyphenols, however tart cherries seem to have more phenolic compounds while the sweet cherries contain more anthocyanins. These plant compounds have been studied for their many health benefits. More specifically, this article will focus on how tart cherry juice may be beneficial for people with arthritis and gout.

Tart Cherries for Arthritis

A daily dose of tart cherries (as cherry extract) has significant effects on markers of inflammation in people with osteoarthritis, although studies have not shown pain relief significantly better than placebos.

Properties and Health Benefits

Tart cherry juice contains anthocyanins, which are anti-inflammatory compounds responsible for the red, orange, blue and purple colors of fruits and vegetables. It may help to combat some chronic inflammatory diseases, including arthritis, diabetes, cardiovascular disease, and cancer. Many medications used to treat arthritis target the related inflammation as a way to reduce symptoms and improve quality of life. 

Tart cherry juice not only contains anthocyanins, but also has high concentrations of polyphenols and other flavonoids. All of these nutritional compounds make tart cherry juice a potent antioxidant and anti-inflammatory food and potential adjunct therapy for people with arthritis and gout.

The process by which anthocyanins help decrease inflammation may be by suppressing pro-inflammatory compounds in the body, such as cyclooxygenase, or COX. By this and other unknown mechanisms, tart cherry juice may help reduce pain and stiffness associated with arthritis and other related joint pain disorders.

Nutrition Facts for Tart Cherry Juice

Nutrition facts for 8 ounces of 100% organic tart cherry juice:

• Calories: 130
• Protein: 1.01 grams
• Total fat: 0 grams
• Saturated fats: 0 grams
• Trans fats: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 19.2 milligrams
• Total carbohydrates: 32 grams 11% DV
• Dietary fiber: 0.96 grams 4% DV
• Sugars: 24 grams
• Calcium: 19.2 milligrams 2% DV
• Iron: 1.44 milligrams 8% DV
• Potassium: 410 milligrams 12% DV
• Vitamin C: 9.12 milligrams 15% DV
• Vitamin A: 0 IU

Benefits for Arthritis Patients

Arthritis is an inflammatory condition of the joints. Osteoarthritis is the most common type of arthritis. It is caused by the breakdown of cartilage in one or more joints, causing inflammation, pain, stiffness, and limited range of motion. There are limited recent clinical trials studying tart cherry juice and its effect on osteoarthritis. We summarize two small randomized, double-blind studies below. 

Tart cherry juice was evaluated for its ability to decrease symptoms and inflammatory markers in people with osteoarthritis in a 2012 study. Study participants drank 10.5 ounces of Montmorency cherry juice or placebo drink twice daily for three weeks. At the end of the study, the cherry juice group had statistically significant decreased C-reactive protein, a marker of inflammation.

A 2013 study looked at tart cherry juice’s effect in people with osteoarthritis. Montmorency cherries were used to prepare the tart cherry juice, while a placebo flavored drink was also prepared. Participants in the study drank 8 ounces twice a day of either drink for six weeks, then had a washout period of at least one week, then switched to the alternate beverage for an additional 6 weeks.

After completing the study, researchers found that pain, stiffness and function improved significantly with drinking tart cherry juice, though it wasn't significantly better than placebo. However, tart cherry juice consumption was associated with significantly decreased inflammatory markers compared to placebo.

Additional larger studies are needed to confirm the effectiveness of tart cherry juice as a complementary treatment for osteoarthritis.

How Much Cherry Juice for Arthritis?

According to these studies, 8-10 ounces of tart cherry juice taken twice daily may achieve lower markers of inflammation in osteoarthritis.

Cherry Juice for Gout

Gout is a chronic form of inflammatory arthritis caused by the build-up of uric acid crystals in the joints and tissues (most commonly the big toe), causing severe pain, redness, and tenderness. Traditional treatment often includes medications, self-care, as well as avoiding trigger foods. Alternative therapies are often sought by patients, with tart cherries being a relatively easily accessible and low-risk option.

Tart cherry juice was evaluated for its ability to decrease uric acid levels and inflammatory markers in people with osteoarthritis in a small 2011 study of ten participants. The participants consumed 8 ounces each day of either 100% tart cherry juice or a placebo drink for 4 weeks each with a 2 week washout period in between. The study authors concluded that tart cherry juice reduced uric acid levels and biomarkers of inflammation.

2019 research studied the effects of tart cherry juice on uric acid levels and inflammation in at-risk overweight and obese people. Study participants were randomized to drink 8 ounces of either tart cherry juice or a placebo drink daily for 4 weeks, followed by a 4 week washout period, then proceeded with another 4 weeks of drinking the alternate beverage.

After analysing results from the study, researchers determined that tart cherry juice consumption decreased uric acid levels, as well as the proinflammatory C-reactive protein. These results show promise that tart cherry juice may alleviate high uric acid levels associated with gout.

A 2019 review of six studies that looked at the effect of cherries (as extract or juice) as a complementary treatment for gout and uric acid levels concluded that there is association between cherry intake and a reduced risk of gout attacks. However, the authors noted that more comprehensive studies with longer-term follow-up are needed to fully determine the effectiveness of cherry consumption for people with gout or high uric acid levels.

A 2020 study researched whether tart cherry concentrate affected serum urate levels in people with gout. Fifty people were randomized to receive placebo or tart cherry juice concentrate for 28 days in doses of 7.5 millilitres (ml), 15 ml, 22.5 ml or 30 ml twice a day for 28 days. At the end of the study it was determined that the cherry juice had no effect on serum urate levels.

It should be noted that while this study did not observe any changes on urate levels in people with gout when consuming cherry concentrate, the form was different (tart cherry concentrate vs. juice) and the amounts given were much less than in previous studies that did observe benefits.

With the small number of participants in these few studies and the short-term follow-up, along with the mixed results, larger long-term studies are warranted to clarify the effects of tart cherry juice in people with gout.

Side Effects and Risk Factors

In general, tart cherry juice is well tolerated. Some studies noted that a few participants experienced mild gastrointestinal upset. One study mentioned a participant with an allergic reaction to the tart cherry juice. Overall, no or minimal side effects were seen in the majority of people when taking tart cherry juice.

It should be mentioned that drinking large amounts of tart cherry juice daily contributes a considerable amount of sugar to your diet, which is contraindicated on an arthritis-friendly diet.

People with diabetes should drink cherry juice in moderation, as too many carbohydrates (sugar) from the juice may raise blood sugar above desired levels.

A Word From Verywell

Cherry juice is not meant to be a replacement for traditional arthritis or gout therapy. Always talk with your healthcare provider before making any changes in your diet or treatment plan.

https://www.verywellhealth.com/cherry-juice-for-arthritis-5088626

What are some of the best mattresses for arthritis?

From medicalnewstoday.com

Arthritis refers to inflammation of the joints, and it usually co-exists with pain. People may find that pain or discomfort can prevent them from falling asleep. Finding a suitable mattress that conforms to and supports the body to avoid excessive pressure on the joints may help facilitate a good night’s sleep

Sleep is vital for good health. However, according to the Centres for Disease Control and Prevention (CDC), 1 in 3 people report not getting enough sleep. Research suggests that adults should get 7 or more hours of sleep per night.

However, pain from arthritis can make it difficult to get good quality sleep. Not getting enough sleep can make joint pain worse, which may make it even harder to sleep.

Finding an appropriate mattress may allow people with arthritis to achieve optimal sleep comfort and quality. It is also important for people to maintain their mattress’s quality and replace it when it begins to deteriorate. An old and uncomfortable mattress can adversely impact a person’s ability to sleep.

This article will discuss what people should look for in a mattress and suggest options for people with arthritis to consider.

What is arthritis?

The term arthritis describes the disease of a joint. This differs from arthralgia, which describes pain in a joint. However, pain is a common symptom of arthritis.

Arthritis usually affects the joints, tissues surrounding joints, and other connective tissues. Arthritis typically involves pain, aching, stiffness, and swelling in and around one or more joints.

According to the Centres for Disease Control and Prevention (CDC), 23% of adults in the United States have arthritis. Roughly 1 in 4 people with arthritis report having severe joint pain.

There are many different types of arthritis, and many are associated with sleep disturbances. For example, this includes:

• osteoarthritis
• rheumatoid arthritis
• psoriatic arthritis
• gout
• systemic lupus erythematosus

What to look for in a mattress

The Organization Versus Arthritis highlight the importance of a comfortable and supportive mattress. They state that a mattress should support the spine to prevent excessive pressure on the joints and that sleeping on an unsupportive mattress can contribute to joint pain.

According to the International Chiropractors Association, people should consider the following factors when choosing a suitable mattress:

• Size: Individuals need to determine what mattress size will meet their needs.
• Firmness: People get better sleep and have less morning stiffness when they sleep on a mattress that supports the shoulders, hips, and lower back while keeping the spine aligned.
• Cushioning: Individuals need to determine the softness levels they seek in a mattress and what their temperature control needs are.
• Durability: This is how long a mattress will provide its basic level of comfort and support.
• Warranty: A quality mattress should have at least a 10-year warranty.

A list of suitable mattresses is here...

https://www.medicalnewstoday.com/articles/best-mattress-for-arthritis#what-to-look-for

How food choices can help with your arthritis

From healthing.ca

Certain foods have been shown to promote inflammation while others can suppress it

According to recent data published by the Arthritis Society, about one in five Canadians are living with one of a collection of inflammatory conditions we have come to know as arthritis.

Characterized generally by swelling in joints, arthritis leads to pain and stiffness in these areas and increases in severity as we age. People who live arthritis often experience a decrease in quality of life because of the lack of mobility and mental health affects of living with a chronically painful condition.

The two most common types of arthritis are osteoarthritis and rheumatoid arthritis. According to the Mayo Clinic, osteoarthritis causes cartilage — the hard, slippery tissue that covers the ends of bones where they form a joint — to break down, while rheumatoid arthritis is a disease in which the immune system attacks the joints, beginning with the lining of joints.

While there are many medications available to control both the symptoms of arthritis as well as the disease itself, there are also many complementary strategies to manage the disease, an important part of which is making healthy food choices.

“A diet high in fresh fruits and vegetables with whole grains, healthy fats and lean animal or plant protein is generally healthier for everyone, but there is evidence the DASH and Mediterranean diets are beneficial for people living with rheumatoid arthritis and other chronic conditions,” says Dr. Siân Bevan, Chief Science Officer at the Arthritis Society. “People who choose these kinds of diets tend to avoid foods that promote inflammation and eat more foods that can help suppress inflammation.”

What foods suppress inflammation?

“Certain foods have been shown to promote inflammation while others can suppress it, for example antioxidants in vegetables and monounsaturated fats in nuts both fight inflammation,” she says.

Since arthritis is an inflammatory condition, much of the research surrounding nutrition in arthritis management focuses on food components which might be considered anti-inflammatory — very much a buzz word in the world of nutrition. A 2017 paper published in the Frontiers of Nutrition identified certain fruits, legumes, whole grains and spices as generating some interest as a way of managing rheumatoid arthritis.

In the case of osteoarthritis, consuming omega-3 fatty acids — found in salmon, sardines, trout, flax, chia, hemp and walnuts — has been shown to be beneficial. And since people living with osteoarthritis may also be more likely to have elevated blood cholesterol, certain cholesterol lowering foods such as soy-based foods, nuts, broccoli, sweet potatoes and oatmeal are good choices.

Focus on plants

In both OA and RA, there are studies suggesting that trending towards a more plant-focused diet may contribute to symptom and inflammation reduction.

Although more research is required, the Mediterranean diet is a very reasonable framework to use to begin leaning towards incorporating more whole grains, fruits, veggies, nuts, seeds and legumes without having to omit the traditional protein sources that many Canadians enjoy.

Foods to avoid

Although there are no foods to be strictly avoided if you are living with arthritis, there are certainly some which you might want to have only in moderation. These include alcohol, refined carbohydrates made with white flour, foods high in saturated fat like certain higher fat dairy and red meat products as well as processed red meats like salami, sausages and hot dogs.

And while it’s good to be aware of what’s not good for you in managing arthritis, I always tell my clients to focus on spending their energy on what foods to include in their diet, rather what to avoid.

https://www.healthing.ca/diseases-and-conditions/arthritis/how-food-choices-can-help-with-your-arthritis

Don't delay your arthritis pain, seek timely intervention

From thehealthsite.com

Arthritis is a debilitating condition that can cause joint pain and decrease mobility. Dr Mudit Khanna, Orthopaedic and Joint replacement surgeon, Wockhardt Hospital, South Mumbai, explains why you shouldn’t delay treatment if you are experiencing arthritis pain

Are you unable to carry out your real-world activities owing to those crippling joints? Are your joints often swollen? Do you tend to postpone your meetings or skip work owing to that excruciating pain in the joints? Has your quality of life become poor owing to the joint problems? Is there popping and cracking of the joints? Then, you must immediately consult a doctor as you may be having arthritis. Yes, this debilitating condition can take a toll on your health and decrease mobility. So, seek prompt treatment and lead a healthy life to battle arthritis.

What Is Arthritis?

Arthritis is a term that can be used to describe around 100 conditions that can give a tough time to your joint health. Yes, you have heard it right! You will be shocked to know that there are about 100 different forms of arthritis with different causes, features, symptoms, and even treatment. But, one thing common is that you will experience joint pain in all of these conditions. 

Types Of Arthritis 

Rheumatoid Arthritis: It is an inflammatory type of arthritis that tends to affect one’s joints and can be described as an autoimmune disease. The symptoms of this condition can be joint pain, fatigue, and stiffness.

Psoriatic Arthritis: It is a type of arthritis that invites skin inflammation. The symptoms one may exhibit can be joint stiffness, back and shoulder pain, swollen joints, fingers, and even toes. 

Gout: Another one is gout that is a commonly occurring condition in men owing to the increased uric acid levels in the blood. Pain in the big toe, swelling, and redness of the joints can be its signs. 

Non-inflammatory Arthritis: It includes osteoarthritis that happens because of the over usage of the joints. Various sports and even obesity can lead to this type of arthritis. Not only this, fibromyalgia that tends to damage one’s joint health and even backache that is commonly seen in people of all the age group may take place owing to the poor posture or an injury. 

Psoriatic Arthritis: It is a type of arthritis that invites skin inflammation. The symptoms one may exhibit can be joint stiffness, back and shoulder pain, swollen joints, fingers, and even toes. 

Gout: Another one is gout that is a commonly occurring condition in men owing to the increased uric acid levels in the blood. Pain in the big toe, swelling, and redness of the joints can be its signs. 

Non-inflammatory Arthritis: It includes osteoarthritis that happens because of the over usage of the joints. Various sports and even obesity can lead to this type of arthritis. Not only this, fibromyalgia that tends to damage one’s joint health and even backache that is commonly seen in people of all the age group may take place owing to the poor posture or an injury. 

How To Live Better With Arthritis? 

• One may be recommended drugs or steroids to slow down the progression of arthritis. The medications may vary from one person to another, depending upon the type of arthritis
• One will also be given physiotherapy and certain exercises to reduce joint pain and stiffness. But, avoid over-exercising and over usage of joints
• One will also be asked to undergo surgery and it can be a last resort to manage arthritis. The badly damaged joints will be replaced to allow people to enhance their quality of life. Hence, your doctor will determine if you should opt for joint replacement surgery or not
• One must avoid foods causing inflammation such as saturated and trans fats, refined carbohydrates, sugar, tomatoes, lemon, salty and processed foods
• Opt for heat and cold therapy to manage your joint pain. Heat can help your muscles relax and cold therapy can lower inflammation
• Arthritis can be stressful so try relaxation techniques like yoga or meditation. Keep moving and avoid staying in one position for a longer time. 

https://www.thehealthsite.com/diseases-conditions/arthritis/dont-delay-your-arthritis-pain-seek-timely-intervention-781647/

12 Foods That Help Fight Arthritis

From verywellhealth.com

A variety of healthful pantry staples fit within an arthritis-friendly diet

If you are what you eat, then it goes without saying that diet can affect your health—for worse or for better. For decades, researchers have looked at diet in relation to health and well being. In particular, they have studied whether foods can impact arthritis treatment. Scientists have thought that dietary factors might trigger certain types of arthritis. Because of this, changing the foods you eat could have a strong impact on arthritis symptom relief. 

A diet rich in plant-based foods, including fruits, vegetables, whole grains, nuts, and beans, as well as fish, is not only great for overall health but can also help manage arthritis symptoms. Things as simple as cherries and almonds or tuna and broccoli can be helpful.

Foods can have powerful impacts on health. Potential benefits of healthful eating include anti-inflammatory, antioxidant, and analgesic effects, strengthening bones, and boosting the immune system.

Food as Treatment for Arthritis

Arthritis symptoms can include joint swelling, pain, stiffness, and decreased range of motion. Some forms of arthritis, like rheumatoid arthritis, are inflammatory diseases—caused by inflammation in the body that affects the joints and other systems. Others, like osteoarthritis, are the causes of inflammation, particularly in the joints.

Either way, managing and reducing inflammation is essential to reducing pain, stiffness, and swelling for both types of conditions. Inflammation associated with arthritis is often targeted by medications with the aim to help improve symptoms and decrease pain. Certain foods also have inflammatory properties, making them a powerful complementary treatment for arthritis.

Researchers have found that the Mediterranean diet may provide benefits in reducing pain and swollen and tender joints in rheumatoid arthritis patients. One study looked at adherence to the Mediterranean diet and pain associated with osteoarthritis. It concluded that, within the study group of 4330 subjects, a lower risk of osteoarthritis symptoms and pain was associated with those who followed a Mediterranean diet pattern.

Other studies have looked at a general anti-inflammatory diet and its impact on arthritis. One research trial saw a positive effect of an anti-inflammatory diet on disease activity in people with rheumatoid arthritis.

Fruit

Many fruits are rich in compounds called flavonoids and polyphenols. Polyphenolic flavonoids are associated with antioxidant, anti-inflammatory, and analgesic properties. Berries and pomegranates are rich sources of a variety of dietary polyphenolic flavonoids. Recent research shows a protective role of fruits and their polyphenols in studies of both osteoarthritis and rheumatoid arthritis.

In particular, blueberries, raspberries, strawberries, and pomegranates have shown promising results in reducing pain and inflammation in human clinical studies of arthritis. Other fruit polyphenols, such as quercetin, anthocyanins, and citrus flavonoids have also been studied in easing symptoms of rheumatoid arthritis.

Shop for colourful fruits like cherries, berries, apples, pomegranates, grapes, oranges, and grapefruit. These all contain beneficial polyphenolic compounds that can help fight inflammation associated with arthritis. The USDA dietary guidelines recommend eating 1 to 2 cups of fruit each day. Whole fruits and juices have been most commonly studied, but other forms of fruit such as dried and frozen may also be beneficial. 

Fruits to Include
Strawberries	Apples
Blueberries	Pomegranates
Raspberries	Grapes
Cherries	Oranges
Cranberries	Grapefruit

Vegetables 

Vegetables are an excellent addition to any diet, but colourful vegetables, such as dark leafy greens, broccoli, beets, sweet potatoes, and cabbage are especially good for people with arthritis. They are loaded with good-for-you nutrients, such as antioxidants, polyphenols, fibre, vitamins, and minerals.

The antioxidant activity of nutrients in vegetables is associated with immune function and anti-inflammatory processes. Vitamin A and carotenoids play a role in immune function, which may benefit people with arthritis. Carotenoids are abundant in red and orange-hued vegetables like sweet potatoes, pumpkin, carrots, and red bell peppers.

Vitamin K deficiency has been associated with an increased risk of developing osteoarthritis of the knee. Dark leafy green vegetables are often rich in vitamin K, which has a role in bone and cartilage mineralization. This is important, especially for people with osteoarthritis. Collard and turnip greens, spinach, kale, and broccoli are all good sources of vitamin K. 

Lightly cook your vegetables or eat them raw to avoid breaking down nutrients. Try lightly steaming or sautéing vegetables, rather than using high heat cooking techniques, such as boiling or roasting. Further, the carotenoid compounds and vitamin K in vegetables are better absorbed with some fat, like olive oil, so drizzle some onto your skillet before sautéing your spinach or dip your carrot sticks into some hummus.

Stock your arthritis-friendly pantry with dark leafy greens, broccoli, cabbage, Brussels sprouts, bok choy, cauliflower, carrots, beets, onions, peas, winter squash, red bell peppers, corn, and sweet potatoes. The average adult needs about two and a half cups of vegetables each day.

Vegetables to Include
Dark leafy greens	Cauliflower
Carrots	Beets
Broccoli	Winter squash
Onions	Red bell peppers
Cabbage	Corn
Peas	Sweet potatoes
Brussels sprouts	Bok choy

Legumes

Legumes are plentiful in the Mediterranean diet and a great source of fibre and plant-based protein. Beans, peas, and lentils make excellent alternatives when trying to decrease meat consumption. Legumes are also good sources of iron, folate, potassium, and magnesium.

Anasazi, adzuki, black, chickpeas (garbanzo), black-eyed peas, soybeans, and lentils are all good choices. Canned or dried, they all confer nutritional benefits. If choosing canned, opt for low- or no-sodium added varieties, and be sure to rinse with water.

Legumes make great pantry staples, as they are inexpensive, shelf-stable, and easy to prepare. Legumes are considered as part of both the protein food group and the vegetable group. Adding one to two servings per day of legumes to your diet is recommended.

Add more beans to your diet by topping your salad with black beans, tossing peas or lentils into soups and casseroles, making homemade hummus with chickpeas, or stuffing beans into your tacos.

Legumes to Include
Black beans	Anasazi beans
Chickpeas (garbanzo beans)	Adzuki beans
Kidney beans	Black-eyed peas
Pinto beans	Soybeans
Lima beans	Lentils

Whole Grains

Whole grains contain more antioxidants, fibre, and other nutrients compared to refined grains.

 A 2017 review found that results from two longitudinal studies showed that higher total fibre intake was related to a lower risk of osteoarthritis symptoms.

Antioxidants and other phytochemicals in whole grains, such as vitamin E, B vitamins, selenium, and magnesium, and also offer inflammation-fighting power for people with arthritis.

Load your grocery cart with whole grains like oats, brown rice, quinoa, whole grain cereals, bulgur, farro, barley, and whole cornmeal. Three to six servings per day of whole grains are recommended.

Whole Grains to Include
Oats	Barley
Brown rice	Bulgur
Whole grain cereals	Farro
Whole cornmeal	Millet
Quinoa	Sorghum

Nuts and Seeds

Nuts and seeds are a foundational part of the Mediterranean diet. Many varieties of nuts and seeds are great sources of healthy fats, like anti-inflammatory omega-3 fatty acids. Nuts belong to the protein food group, making them a good source of plant-based protein and fibre.

Enjoy a small handful of nuts or seeds daily, including walnuts, almonds, pine nuts, pistachios, flaxseeds, hemp seeds, and chia seeds. Choose raw, lightly roasted, and unsalted varieties of nuts.

Mix flaxseeds into batters for baked goods, sprinkle chia seeds into smoothies, top your salads with sliced almonds, or add some crushed pistachios onto your pasta.

Nuts and Seeds to Include
Walnuts	Flaxseeds
Almonds	Chia seeds
Pine nuts	Hemp seeds
Pistachios

Low-Fat Dairy

Dairy products are one of the best sources of calcium in our diet. In addition, thanks to fortification, milk and some yogurts are also good sources of vitamins A and D. A 2015 review found that, among people with arthritis, there is no evidence for a benefit to avoid consuming dairy and that dairy intake appears to be safe and may be beneficial for bone health.

Vitamin D and calcium work together in the body to build and preserve bone health, which is important for both osteoarthritis and rheumatoid arthritis. Probiotics are healthy bacteria commonly found in dairy foods like yogurt and kefir. Several randomized controlled trials have shown a relationship between probiotics and improvements in inflammatory activity in rheumatoid arthritis. 

Low-fat milk, cheese, yogurt, cottage cheese, and kefir are all good dairy foods to keep handy in your fridge. Serve up three servings of dairy each day to help get in your daily calcium, vitamin D, and probiotic needs.

Low-Fat Dairy to Include
Low-fat milk
Low-fat yogurt
Part-skim cheest
Cottage cheese
Kefir

Fish and Seafood

Fish are rich in omega-3 fatty acids, which inhibit inflammation.15 EPA (eicosapetaenoic acid) and DHA (docosahexaeonic acid) are two important omega-3 fatty acids found in fish.

A 2018 study of 176 people found that those who consumed fish at least two times per week had a significantly lower disease activity compared with people who ate fish less than 1 time per month or never ate it. Disease activity significantly reduced even further for each additional serving of fish consumed per week.

The amounts of omega-3 fatty acids in fish varies. Herring, salmon, scallops, sardines, anchovies, and trout usually contain higher amounts.

Mackerel is also a rich source of omega-3 fatty acids. However, king mackerel is high in mercury and the FDA recommends that people who are pregnant or breastfeeding, as well as young children to avoid king mackerel. Pacific chub mackerel and Spanish mackerel are both lower mercury alternatives. Other good seafood sources of omega-3’s include tuna, crab, mussels, and sea bass.

In addition to the omega-3 fatty acids found in seafood, vitamin D is also found in fatty fish including salmon, sardines, trout, and tuna. Vitamin D has been shown to affect autoimmunity and decrease disease activity in rheumatoid arthritis.

In general, it is recommended to consume 3 to 4 ounces of fish, twice a week. However, more might be better for people with arthritis. If you do not like fish or don’t consume it, try taking a fish oil supplement. Studies show that taking fish oil daily can help ease joint stiffness, tenderness, pain, and swelling.

Fish and Seafood to Include
Tuna	Herring
Salmon	Sardines
Scallops	Anchovies
Crab	Trout
Mussels	Sea bass
Mackerel (Pacific chum or Spanish)

Fats

Olive oil is a staple in the Mediterranean diet, being one of the main sources of fats consumed. It is mostly made up of healthful monounsaturated and polyunsaturated fats. A 2019 review of studies concluded that higher polyunsaturated fatty acid intake was beneficial for people with rheumatoid arthritis. 

Swap out saturated fats, such as butter, in cooking and baking with healthier plant-derived oils including olive, avocado, canola, safflower, sesame, and walnut oils. Besides oils, other sources of healthy fats in the diet include nuts, seeds, and fatty fish.

Fats to Include
Extra-virgin olive oil	Avocado oil
Canola oil	Sesame seed oil
Safflower oil	Walnut oil

 

Spices and Herbs

Instead of adding a dash or two of salt to all your meals, flavour your meals with other spices and herbs. Many herbs and spices contain antioxidant and anti-inflammatory properties. A little goes a long way with many herbs and spices and can make a difference in inflammation if consumed regularly. 

Keeping your cupboard stocked with a few staple herbs and spices will not only make your food flavourful but can help fight against inflammation related to arthritis. Turmeric, ginger, garlic, onion, cinnamon and chili powder all contain powerful plant compounds that can reduce inflammation and ease symptoms of arthritis.

Sprinkle some cinnamon in your oatmeal, add chili powder to marinades, stir crushed garlic into sauces and soups, or blend together a fruit, ginger & turmeric smoothie.

Spices and Herbs to Include
Turmeric	Onion
Ginger	Cinnamon
Garlic	Cayenne pepper

Sweets

You might think that sweets are off-limits on a healthy, anti-inflammatory diet, however, there are certain sweets that can be included in moderation. Cocoa and dark chocolate have been studied extensively for their role as an antioxidant as well as for potential anti-inflammatory properties. Cocoa contains flavonoids that can protect against inflammation and oxidative damage.

Eating a square of dark chocolate each day may help satisfy your sweet tooth while providing some health benefits, too. Other sweet options include eating arthritis-friendly fruits as a treat. Enjoy a berry and yogurt parfait, dark chocolate covered blueberries, or a fruit salad with pomegranate and citrus fruits drizzled with a bit of honey.

Sweets to Include
Dark chocolate
Cacao
Berries
Citrus fruits

Fermented Foods

Fermented foods contain beneficial probiotics, which help maintain a healthy balance between the “good” and “bad” bacteria in your body. They also reduce bad bacteria that often cause infections and illnesses and impact inflammation.

A 2015 review found that processed soy food compounds play a role in immune system response, as well as in overcoming inflammation. A 2014 randomized controlled trial looked at probiotic use in people with rheumatoid arthritis. Researchers concluded that probiotics improved disease activity and inflammatory status.

Common fermented foods include sauerkraut, kimchi, miso, tempeh, kefir, kombucha, and pickles. Top your sandwiches with sauerkraut and pickles, sip on kombucha in the morning, or add kimchi into a stew for dinner.

Fermented Foods to Include
Sauerkraut	Tempeh
Pickles	Kefir
Kimchi	Kombucha
Miso

Green Tea and Other Beverages

Many teas contain bioactive polyphenolic compounds that contribute significant antioxidative and anti-inflammatory properties, which may benefit people with arthritis.

 A 2016 study of people with arthritis found that green tea supplementation improved disease activity. Another 2018 study found that green tea extract might control pain and improve knee joint physical function in adults with osteoarthritis.

Instead of sipping on soda, drink green or oolong teas, which are both made from the leaves of the plant Camellia sinensis. Also, be sure to drink plenty of water throughout the day. Additionally, if you drink alcohol, do so in moderation. If you do choose to have an alcoholic drink, opt for red wine, which may have anti-inflammatory effects.

Beverages to Include
Water	Oolong tea
Green tea	Red wine (in moderation)

A Word From Verywell

 Aside from the beneficial effects on arthritis, eating a healthy balanced diet confers additional benefits, too. The Mediterranean diet has been studied for its potential beneficial role in numerous health conditions, including heart health, cognitive function, diabetes, and cancer.

An arthritis-friendly diet offers much in the way of flexibility and variety. In addition, you probably already have many staples of an arthritis diet in your kitchen already. The main points are to build your meals and snacks around a wide variety of colourful, whole foods while limiting highly processed foods.

Before changing your diet, be sure to talk with your doctor first to ensure it is the right choice for you.

https://www.verywellhealth.com/foods-that-help-fight-arthritis-5087840

Essential Oils for Arthritis

From verywellhealth.com

Can Essential Oils Help Your Arthritis Pain?

Essential oils for arthritis are concentrated oils with anti-inflammatory and anti-pain properties that are extracted from plants, fruits, herbs, trees, and flowers. Parts of the plants (leaves, flower, bark, etc.) are steamed or pressed to create the oil. By some estimates, it can take several pounds of the plant to come up with just one bottle of essential oil.

More than 50 million adults and 300,000 children have arthritis, which is often treated with medications and physical therapy. And while those therapies are seen as the gold standard when it comes to reducing the pain and swelling associated with arthritis, they aren’t the only weapons available.

                    marrakeshh / iStock / Getty Images

Essential oils contain vitamins, antioxidants, and anti-inflammatories that may help ease arthritis pain and swelling, although they won’t necessarily stop the progression of the disease.

Types of Essential Oils for Arthritis

There are dozens of essential oils, all with unique smells, properties, and characteristics. How essential oils help relieve arthritis, including rheumatoid arthritis (a condition characterized by chronic inflammation of joint linings) and osteoarthritis (in which cushioning cartilage wears away) is varied.

Some essential oils for arthritis provide numbing effects. Some curb inflammation. Some interrupt pain-receptors in the brain. And some work in a combination of ways. Here, just a few essential oils used for arthritis and the science that backs them up.

Eucalyptus Oil

One study looking at people who got knee replacement surgery (a common surgery for people with osteoarthritis in the knee joint) found that those who inhaled eucalyptus oil for 30 minutes on three consecutive days post-surgery reported less pain than those in the control group.

The researchers think the reduced pain may be due to eucalyptus oil’s anti-inflammatory properties and its ability to increase serotonin, a brain chemical that seems to blunt pain.

Ginger Oil

Ginger has been used for centuries for its anti-inflammatory effects. People in one study who massaged ginger oil into their arthritic knees twice a week stated they had less pain and better movement in their knees than those who didn’t use the oil.

Curcumin

Patients with osteoarthritic knee pain who used an ointment containing 5% curcumin (which originates from turmeric) twice a day for six weeks reported significantly less pain than those who used a petroleum jelly product. Curcumin blocks cytokines (proteins secreted by cells) and enzymes that can cause inflammation.

Copaiba Oil Mix

Study subjects with arthritis in their hands were divided into two groups. One group received a hand massage with copaiba oil (which is derived from copaiba trees, found in Brazil) combined with a product that contained wintergreen, camphor, and peppermint, among other things. The other group was massaged with coconut oil.

Both groups were massaged twice a day for five days. At the end of the study, the copaiba group took less time to perform tasks with their hands, had increased finger strength, and reported a 50% reduction in pain.

Orange Oil

Pads containing drops of orange oil were placed on the collars of people admitted to the emergency room with broken bones; the pads were replaced every hour. Researchers found that people exposed to the orange oil reported less pain than those who didn’t receive the oil.

While this study didn’t look at arthritis, per se, it stands to reason that orange oil—which has been shown to have anti-inflammatory properties—may help with the pain associated with joint disease.

Lavender Oil Mix

Subjects with rheumatoid arthritis who had their knees massaged with coconut oil containing 5% lavender, juniper, and cananga oils (cananga trees are native to India) three times a week for six weeks reported less pain and fatigue than those who didn’t get the treatment.

Using Essential Oils

Most essential oils used for arthritis and joint diseases are massaged into the skin around the affected joint. In some cases they’re inhaled (called aromatherapy). When using essential oils, look for ones that are 100% pure oil without added ingredients (such as alcohol) and choose ones manufactured in dark bottles, as light can degrade the oil.

Massaging With Essential Oils

Follow these steps:

1. Choose a carrier oil such as coconut, avocado, almond, or jojoba oil.
2. Mix several drops (10-20, typically) in an ounce or so of the carrier oil. Don’t use essential oils directly on the skin. Undiluted, they can be irritating.
3. Massage into skin.

Aromatherapy With Essential Oils

Enjoy aromatherapy in these different ways:

• Mix several drops of an essential oil with a tablespoon or so of vegetable oil or milk and add it to your bath.
• Place a couple of drops of essential oil on a cotton puff and place in a plastic bag. Take out the puff and smell periodically throughout the day.
• Add 30-45 drops of an essential oil to a spray bottle filled with 3 ounces of water. Spritz your home, office, or even your bedsheets.

Side Effects

Side effects can vary depending on how and how often you use the oils, which oils you use, and at what strength you use them. Side effects can include:

• Skin irritation: This can especially occur when the oil is left on the skin for a long time. Certain oils, including bergamot, lemongrass, and oregano, are among some of the more irritating ones. Signs you’re having an allergic reaction to an oil include a red, itchy skin rash or hives (raised, red itchy bumps on the skin).
• Sun sensitivity: This may especially be noted when the oil is used before going outside in the sun.
• Hormonal issues: Lavender and tea tree oil, when used over a long period of time, have been associated with breast growth in boys who haven’t yet reached puberty.

Talk to your doctor before using essential oils for arthritis. Let your doctor know about any current medications or supplements to help avoid interactions with essential oils.

https://www.verywellhealth.com/essential-oils-for-arthritis-5087715

How to prevent and manage arthritis in the hands

From medicalnewstoday.com

There is no known cure for arthritis, which commonly affects the hands. However, a person can take steps to lower the risk of arthritis developing or worsening and to reduce and manage pain. These steps include practicing specific exercises and making dietary changes and adjustments to daily habits.

Arthritis is a general term that describes several conditions that affect a person’s joints. There are more than 100 different types of arthritis. Arthritis is generally not preventable, but a person may be able to reduce their risk by changing the risk factors that they can control.

Some types of arthritis cause pain or stiffness in the joints, while others can attack the immune system.

According to the Centers for Disease Control and Prevention (CDC), the most common type of arthritis in the United States is osteoarthritis. Osteoarthritis can affect nearly any joint in the body, but it most commonly affects the joints in the knees, hips, and hands.

This article discusses how to reduce the risk of developing arthritis in the hands or prevent it from worsening. It also explains how to reduce and manage the pain of arthritis.

Osteoarthritis vs. rheumatoid arthritis

                Image credit: bloodstone/Getty Images

Osteoarthritis occurs over time as a person’s cartilage breaks down. Once the cartilage has worn away enough, a person can experience pain and stiffness in their joints.

A person can take steps to help reduce the risk of osteoarthritis.

Rheumatoid arthritis is an autoimmune condition in which the body’s immune system attacks the joints.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), a combination of genetic and environmental factors triggers the development of rheumatoid arthritis.

These factors can activate the immune system years before symptoms appear.

Both osteoarthritis and rheumatoid arthritis often affect the hands and fingers, and they can both cause joint stiffness or difficulty moving the joint.

However, there are some differences between the two conditions.

Osteoarthritis often affects the last joint on the finger, which is the one closest to the tip. Rheumatoid arthritis typically does not affect this joint.

In addition, the NIAMS note that osteoarthritis stiffness usually goes away within 30 minutes of waking up or resting, whereas the pain and stiffness associated with rheumatoid arthritis tend to last longer than 30 minutes.

General arthritis prevention 

Not all forms of arthritis are preventable. However, a person can take some steps to reduce their risk of developing osteoarthritis in their joints.

According to the CDC, these steps include:

• stopping smoking, if a smoker, or avoiding secondhand smoke
• achieving or maintaining a moderate weight, as this helps protect the joints throughout the body
• seeking treatment for any signs of infection, which can damage the joints
• protecting against injury by performing exercises and stretches or avoiding activities that carry the risk of injury
• using tools that do not place undue stress on the joints
• avoiding repetitive motion when possible

Preventing arthritis in the hands

A person can try several techniques to help prevent arthritis in the hands from becoming debilitating.

Hand exercises

Several exercises may help with preventing or alleviating arthritis pain in the hand and fingers.

A person should talk to a doctor or occupational therapist about the best routine or exercises to help prevent disease progression or worsening pain or stiffness.

One simple exercise that many people should be able to do is making a fist.

To do this, a person starts with their fingers and thumb straight out. Then, they curl their fingers slowly into their palm and close their thumb around the outside of their fingers.

The person should not squeeze the hand too tight during this exercise, but they should hold the fist position for 2–3 seconds before releasing it. They can then repeat the action 10 times.

Another exercise that a person can try to prevent or alleviate arthritis symptoms is squeezing a stress ball or a tennis ball. Similar to making a fist, the motion should be slow and deliberate.

Learn more about hand exercises for arthritis here.

Daily habit adjustments

People who have not developed arthritis can take steps to help prevent joint damage in their hands. Some tips for preventing joint damage include:

• using an ergonomic keyboard and mouse when working at the computer
• avoiding lifting heavy items that can put strain on the fingers and hand
• using splints or braces to reduce the risk of injury when using the hands for repetitive activities, such as sewing or chopping food

Methods to reduce hand pain 

If a person is living with pain in their hands from arthritis, they may wish to try:

• practicing gentle motion hand exercises that promote movement and help reduce stiffness
• seeking physical therapy and occupational therapy from certified professionals
• talking to a doctor about medications and topical pain relievers to help with the pain

The Arthritis Foundation add that a person can also:

• use hot or cold therapy
• modify their daily routine to avoid putting stress on the hands and fingers
• talk to a doctor about steroid injections

Some additional steps that a person can take to help prevent arthritis pain in the hands include:

• using kinetic tape as a preventive measure
• using dictation software instead of typing
• avoiding placing excess strain on the fingers by using large joints, such as the elbows or shoulders, to carry the weight of shopping bags
• using other body parts besides the hands to close a door
• using the palm of the hand to hold a phone or tablet to avoid placing strain on the fingers
• changing daily habits, such as stirring food using a shoulder motion
• using utensils with large, easy-to-grip handles

A person should talk to a doctor if at-home methods or treatments are ineffective in managing their arthritis symptoms. It is possible that a doctor will recommend surgery as a treatment option.

Outlook 

It is not possible to prevent arthritis, but a person may be able to manage the pain that it causes and slow its progression.

At-home techniques and modifications to everyday routines may help prevent pain and minimize the loss of joint function.

Summary

Arthritis is a common condition, and there are numerous different types.

Although arthritis is not usually preventable, a person can take some steps to help protect their joints and potentially reduce their risk of the disorder.

A person can also take several steps to manage the pain and discomfort of arthritis at home.

If at-home treatments do not work, a person can work with a doctor to identify therapies and treatments that may help.

https://www.medicalnewstoday.com/articles/how-to-prevent-arthritis-in-the-hands#outlook

Novel technique 'stuns' arthritis pain in shoulder and hip

From sciencedaily.com

A novel outpatient procedure offers lasting pain relief for patients suffering from moderate to severe arthritis in their hip and shoulder joints, according to a study presented at the annual meeting of the Radiological Society of North America (RSNA). Researchers said the procedure could help reduce reliance on addictive opiates.

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People with moderate to severe pain related to osteoarthritis face limited treatment options. Common approaches like injections of anaesthetic and corticosteroids into the affected joints grow less effective as the arthritis progresses and worsens.

"Usually, over time patients become less responsive to these injections," said Felix M. Gonzalez, M.D., from the Radiology Department at Emory University School of Medicine in Atlanta, Georgia. "The first anaesthetic-corticosteroid injection may provide six months of pain relief, the second may last three months, and the third may last only a month. Gradually, the degree of pain relief becomes non-significant."

Without pain relief, patients face the possibility of joint replacement surgery. Many patients are ineligible for surgery because of health reasons, whereas many others choose not to go through such a major operation. For those patients, the only other viable option may be opiate painkillers, which carry the risk of addiction.

Dr. Gonzalez and colleagues have been studying the application of a novel interventional radiology treatment known as cooled radiofrequency ablation (c-RFA) to achieve pain relief in the setting of advanced degenerative arthritis. The procedure involves the placement of needles where the main sensory nerves exist around the shoulder and hip joints. The nerves are then treated with a low-grade current known as radiofrequency that "stuns" them, slowing the transmission of pain to the brain.

For the new study, 23 people with osteoarthritis underwent treatment, including 12 with shoulder pain and 11 with hip pain that had become unresponsive to anti-inflammatory pain control and intra-articular lidocaine-steroid injections. Treatment was performed two to three weeks after the patients received diagnostic anaesthetic nerve blocks. The patients then completed surveys to measure their function, range of motion and degree of pain before and at three months after the ablation procedures.

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There were no procedure-related complications, and both the hip and shoulder pain groups reported statistically significant decrease in the degree of pain with corresponding increase in dynamic function after the treatment.

"In our study, the results were very impressive and promising," Dr. Gonzalez said. "The patients with shoulder pain had a decrease in pain of 85%, and an increase in function of approximately 74%. In patients with hip pain, there was a 70% reduction in pain, and a gain in function of approximately 66%."

The procedure offers a new alternative for patients who are facing the prospect of surgery. In addition, it can decrease the risk of opiate addiction.

"This procedure is a last resort for patients who are unable to be physically active and may develop a narcotic addiction," Dr. Gonzalez said. "Until recently, there was no other alternative for the treatment of patients at the end of the arthritis pathway who do not qualify for surgery or are unwilling to undergo a surgical procedure."

At last year's RSNA annual meeting, Dr. Gonzalez presented similarly encouraging results from a study of a similar procedure for the treatment of knee arthritis. Together, the knee, shoulder and hip articulations account for approximately 95% of all arthritis cases.

The procedure could have numerous applications outside of treating arthritic pain, Dr. Gonzalez explained. Potential uses include treating pain related to diseases like cancer and sickle cell anaemia-related pain syndrome, for example.

"We're just scratching the surface here," Dr. Gonzalez said. "We would like to explore efficacy of the treatment on patients in other settings like trauma, amputations and especially in cancer patients with metastatic disease."

https://www.sciencedaily.com/releases/2020/11/201116075724.htm

Keeping yourself healthy when working from home

From versusarthritis.org

We are all adjusting to the changing situation around coronavirus and how it affects our lives. It’s likely many of us are working from home and it’s important to think about how this may affect our musculoskeletal health and wellbeing.

A survey by the Institute of Employment Studies (IES) revealed a significant increase in musculoskeletal complaints. Many of those surveyed reported new aches and pains, especially in the neck, shoulder and back. For expert advice on managing pain, read coronavirus and how to manage your pain at home.

Our Versus Arthritis wellbeing experts Cherry, Workplace Wellbeing Manager and Yash, Organisational Development Partner, share their top tips to help you look after your musculoskeletal health while working from home.

First and foremost, remember to be kind to yourself and to others. These are unprecedented times, so be kind, take it day by day and do what you need to manage your health and wellbeing.

Work life balance – have a routine!

Our routines may look slightly different now and may be disrupted day to day. The current situation is not a normal one, so it’s important to make sure you’re balancing work with other family demands.

• Whilst our routines may have had to change, try to keep to some routine where possible, so that you can manage your wellbeing. Read more advice about arthritis and coronavirus – looking after your wellbeing.
• Think about how you’ll structure your day, including how you can now use your ‘commuting time’ e.g. maybe for some additional family time or time to set aside for exercise and rest.
• As part of that routine include an ‘end’ to your workday, whether that’s moving away physically from where you’re set up to work, packing up your equipment so it’s out of sight or just mentally ending the day by switching off.
• When ‘ending’ the workday, try to do so a good few hours before bed, so you can include a wind-down routine to help you sleep, rather than still having work on your mind. Sleep is essential for our wellbeing and for ensuring good musculoskeletal health. Read our top tips for good sleep.

Stay connected

It’s important to look after our emotional wellbeing during the current crisis, especially if you’re self-isolating. Working from home can add to feelings of isolation if not managed, which can have a negative impact on our overall wellbeing, so staying connected is really important.

• Keep in touch with colleagues, friends and family members regularly so that you’re not feeling isolated.
• Stay connected with work. At Versus Arthritis we have regular ‘Great Conversations’ rather than appraisals and it’s more important than ever that we check in regularly, with our managers so we’re clear on what we need to achieve and can adapt as needed.
• Staying connected will mean different things to different people, so find out what works for you.
• Use Skype/Teams/Zoom to have collaborative conversations (informal and formal) and use the video function.
• Don’t just focus on work, initiating scheduled virtual check ins, coffees, quizzes can be a great way to keep in touch and break down ‘virtual’ barriers.
• Ask how colleagues are doing and share how you’re feeling or adapting. This is challenging for everyone so check in with colleagues, and if you’re struggling, talk to your manager, colleague, or organisational wellbeing support.
• If you’re worried about your arthritis and coronavirus and want to chat to someone, call our helpline or visit our online community and talk to other people.

Find a suitable space

If you’re used to working in an office, then your current environment most likely doesn’t have the same equipment and set up, and you may find you’re sharing your workspace with other family members.

• Create a suitable and safe space dedicated to work that limits distractions, and that you can set up with everything in the right place for work.
• Try and aim for a space with adequate lighting, comfortable chair and desk, monitor and laptop set up properly and at the right height. Read more about getting the right support at work.
• Avoid working from a soft surface with no support such as working from your bed or slouching on the couch (however tempting!). This may feel comfortable at the time but will soon lead to aches and pains.
• Consider alternative ways of creating a comfortable working environment where you don’t have the same set up as you would have in the office, e.g. by using supporting cushions to help chair comfort and height, or raise the height of the computer screen.
• Be conscious of your posture and try and avoid spending too long in the same position.

Keep moving!

With all meetings taking place virtually, and without the office distractions, we can end up sitting at our desk and staring at our computer screen longer than we usually would. As humans though we were designed to move, and this is particularly important for our joints.

• Take regular breaks from sitting throughout the day – get up from your chair at least every hour (preferably more!) to move, stretch and take a break from your computer screen.
• Stand during a call, put the kettle on, or put reminders in your diary if you have too!
• Keep active – find 20-30 minutes regularly for some form of exercise and choose one you enjoy and that is manageable and realistic for you.
• For ideas on exercise options check out our exercise resources and specific exercises to manage pain. You can get more inspiration from the We are Undefeatable website. They have ideas ranging from chair exercises, yoga to dancing in your kitchen.
• Let’s Move with Leon is our free exercise programme featuring weekly 30-minute movement sessions delivered to your email inbox.  Sign up today, and we’ll be there to support you every step of the way. 

Eat a healthy, balanced diet

When you’re stuck at home and your routine is potentially different to usual, it’s easy to find yourself snacking during the day or missing meals, whilst exercising less. But we know that keeping a healthy diet and weight can be important for your musculoskeletal health.

• Make sure you don’t forget your lunch breaks and keep healthy snacks to hand.
• Try batch cooking healthy foods you can keep in the freezer – they can help ensure you have healthy lunches and dinners available. These can be easy options for a day when cooking may be more difficult. Read more tips – healthy eating made easy.
• If your current routine does mean you work later, try and take a break for dinner so you’re not eating too late.

https://www.versusarthritis.org/news/2020/april/keeping-yourself-healthy-when-working-from-home/