Exercise builds strength, improves limits in those with arthritis

From advertiser-tribune.com

By Dr. Keith Roach

Dear Dr. Roach: I so appreciated your recent column on arthritis — specifically osteoarthritis. I'm a big exerciser; however, I have always heard that this arthritis is caused or exacerbated by wear and tear. I was surprised to hear otherwise!
I have modified or given up a handful of exercises that seem to cause my joints more pain, specifically full-body weight-bearing on wrists. Are these exercises I can incorporate back into my routine? I have found that certain activities, i.e. card shuffling, buttoning, etc., hurt my thumbs, so I have made adaptations. Should I work through the pain, assuming that I am not causing any more damage to my joints? — L.D.

Answer: Most exercise is not damaging to joints, but high-impact or high-frequency activities can certainly worsen arthritis pain.

For arthritis of the knees and hips, I recommend walking as the best exercise, starting slow and building up based on what a person can tolerate. It's the movement, not the resistance, that's most important, so swimming (or just walking in a pool) is a great option for people who feel too much pain from walking.

For the smaller joints of the hands and wrists, I would recommend activities that don't hurt you as much. Stretching the joints and movements like squeezing are a good place to start. You might consider a "stress ball" or a hand therapy ball to provide some resistance and build up hand strength.

Adapting your activities to your limitations is a good idea, but you also want to work on improving those limitations. A physical or occupational therapist is your best partner in designing a program.

Don't forget that over-the-counter topical anti-inflammatory medicines, like diclofenac, are pretty effective in small joints and are very safe.

https://advertiser-tribune.com/news/450096/exercise-builds-strength-improves-limits-in-those-with-arthritis/ 

Diet: Foods to fight arthritis

From hola.com

Arthritis is an inflammation of the joints, causing swelling, tenderness and stiffness. It affects women more than men, especially as we age. The most common types are osteoarthritis and rheumatoid arthritis.

First and foremost, where sufferers are overweight, their diet should aim to reduce this, to lessen the load on the joints. 

Second, since arthritis involves inflammation, in order to reduce symptoms sufferers should cut out inflammatory foods and concentrate on anti-inflammatory ones. In practice, this means avoiding processed foods as far as possible and concentrating on natural, particularly plant-based ones.

What to avoid: Sugars, salt, saturated fats and red meat.

What to eat: Fruit, vegetables, pulses, olive oil, nuts, whole grains and oily fish, which is rich in omega 3 fatty acids.

In the case of osteoarthritis, vitamins C, D, and K are essential, and a compound called sulforan - found in foods such as Brussels sprouts, cabbage, kale and broccoli - is also giving good results.

What we’re describing is basically the Mediterranean diet. Already known for its wide range of health benefits it’s also proving ideal for many arthritis sufferers.

While the right foods are a great ally in fighting arthritis, we should note that they won’t bring instant results. An arthritis-appropriate diet may take several weeks to have a noticeable effect. Keeping a journal of food eaten alongside symptoms helps to track progress and keep motivation up. It also helps to identify which foods are most beneficial for the individual, as this can vary considerably.

Arthritis specialist doctor Vijay Vad MD advises that: “Because there is no one-size-fits-all anti-inflammatory diet, a person with arthritis may have to work with a doctor or nutritionist and experiment with different foods to find the optimal one.”

Disclaimer: This information is for general knowledge only and should not be used in place of professional medical advice. Always consult with your doctor or a qualified healthcare provider for advice on any medical concerns.

https://www.hola.com/us/lifestyle/20230321343888/arthritis-diet/ 

Osteoarthritis – symptoms, causes, and ways to cope

From restless.co.uk

Osteoarthritis is a condition that causes pain and stiffness in the joints. According to the NHS, osteoarthritis is the most common type of arthritis in the UK and affects around 8 million people.

The condition can affect a person’s mobility, mental wellbeing, and overall quality of life, so taking steps to prevent or manage symptoms can make a real difference.

Here, we’ll cover exactly what osteoarthritis is – including symptoms, causes, prevention, and tips for coping. We hope you find it useful.

What is osteoarthritis?

Osteoarthritis is a condition that causes joints to become stiff and painful.

It initially affects the smooth cartilage of a joint (which lines the joint and caps the ends of your bones), making it more difficult to move than usual. Then, once the cartilage lining has begun to thin out, tendons and ligaments have to work harder to move joints, which can cause swelling and lead to the formation of bony lumps (osteophytes) on and around the joint.

Osteoarthritis can affect almost any joint in the body, but most commonly occurs in the hands, fingers, hips, knees, shoulders, and spine (typically the neck or lower back). While it can affect people of any age, it’s most common in older adults.

Osteoarthritis is often confused with osteoporosis because people can have both conditions at the same time – however, the two are different. While osteoarthritis causes joint pain and reduces joint function and mobility, osteoporosis is caused by a loss of bone mass, which increases a person’s risk of fractures and injury.

The condition also differs from rheumatoid arthritis*, which is another form of arthritis that causes the immune system to target affected joints, often leading to pain and swelling.

What are the symptoms of osteoarthritis?

Joint pain, stiffness, and reduced joint mobility are some of the most common osteoarthritis symptoms.

Other symptoms can include swelling, tenderness, and grating, clicking, crackling, or popping sounds when joints are moved. Some people may also have extra lumps of bone in their joints (osteophytes) or find that their joints look slightly bigger or more ‘knobbly’ than usual.

The severity of symptoms can vary from person to person, and differ between joints. For example, some people may find that their symptoms come and go, or are mild; while others may experience more severe, continuous symptoms which make it tricky to carry out daily activities.

We’ll cover some of the main types of osteoarthritis below and their symptoms…

Osteoarthritis of the knee

Osteoarthritis of the knee can make it painful to walk, particularly when walking up or down stairs or hills.

You may find it difficult to straighten your legs, hear grating sounds when you move the joint, or find that your knees feel as though they might ‘give way’ beneath you.

Osteoarthritis of the knee usually affects both knees over time – unless the condition was the result of an injury or other condition that only affected one knee.

Osteoarthritis of the hand

Osteoarthritis tends to affect three main areas of the hand – the base of the thumb, the middle joints of your fingers, and the joints closest to your fingertips.

Symptoms include fingers becoming stiff, painful, swollen, and bending slightly sideways. Some people may also have bumps on their finger joints, or painful cysts on the back of their fingers. In some cases, a bump can also develop at the base of the thumb where it joins to your wrist.

Osteoarthritis of the hand can make it difficult to perform manual tasks such as opening jars, writing, and turning keys.

Osteoarthritis of the hip

Osteoarthritis of the hip can make it difficult to move your hip joints – for example, making it difficult to get in and out of a car or to put your shoes on.

It can also cause pain in the groin or outside of the hip, which can get more intense when you move your hips.

What can cause osteoarthritis?

Osteoarthritis is caused by damage to joints. In part, this is a normal process of life as our joints are exposed to constant low-level damage – for example, through everyday activities such as running, repetitive motions like typing, and sitting in the same cramped position for long periods of time.

In most cases, the body repairs itself and you won’t experience symptoms. However, osteoarthritis occurs when the damage is more severe and the protective cartilage at the end of bones breaks down, which can cause swelling, pain, and problems moving the joints.

Damage to the protective cartilage can progress over time, which is why age is one of the major risk factors for osteoarthritis.

That being said, the condition can occur at any time, and there are a number of other risk factors to consider too. This includes…

• Obesity – being obese places excess strain on the joints, particularly on those responsible for bearing most of your weight, such as the hips and knees.

• Previous injury – for example, dislocated joints, torn cartilage, or ligament injuries – and overusing a joint when it hasn’t had enough time to heal.

• Other health conditions – osteoarthritis can occur in joints that have already been damaged by another condition, such as gout or rheumatoid arthritis. Diabetes has also been identified as a risk factor. In fact, according to experts, almost half of adults with diabetes also have arthritis.

• Family history – research suggests that osteoarthritis may run in families, though studies are yet to identify a single gene responsible for this.

• Gender – due to factors such as menopause which can cause loss of bone mass, women have a higher risk of developing osteoarthritis than men.

• Occupation – having a job that involves kneeling, heavy lifting, climbing, or other similar actions can increase the risk of osteoarthritis by placing strain on joints.

• Poor posture – research has identified a strong link between poor posture and an increased risk of developing osteoarthritis.

How is osteoarthritis diagnosed and treated?

There’s no definitive test used to diagnose osteoarthritis. Instead, diagnosis will typically involve your GP asking questions about your symptoms and examining your joints.

Further tests, such as blood tests or X-rays, are not usually necessary but may be used to rule out other possible causes of symptoms, such as bone fractures or rheumatoid arthritis.

There’s currently no cure for osteoarthritis, but a number of treatments can be used to help reduce symptoms. For example, painkillers or a structured exercise plan with a physiotherapist may be advised if your symptoms are more severe.

However, you should always seek the advice of your GP before using any medication. You can find out more about osteoarthritis treatment and support* on the NHS website.

6 ways to manage symptoms and reduce your risk of developing osteoarthritis

Alongside medication and other professional treatments, lifestyle changes can also play a huge role in managing osteoarthritis symptoms and reducing your risk of developing the condition.

We’ll cover some of these below…

1. Exercise regularly

Regular exercise is one of the most effective ways to keep joints healthy.

Research has shown that exercising regularly can help to slow down, manage, and in some cases prevent osteoarthritis by relieving stiffness, reducing joint pain and fatigue, and increasing bone and muscle strength (which reduces the amount of pressure on joints).

Low-impact exercise such as resistance training, stretching, and walking, tend to be the most effective at keeping joints mobile while limiting strain. For ideas on how to get started, you might like to check out our articles; 15 low-impact exercise ideas and 7 low-impact exercises you can do at home.

Alternatively, why not sign up to some Rest Less events, like a low-impact yoga, Pilates, or Tai Chi class?

2. Improve your posture

Working on your posture and avoiding staying in one position for too long can help to reduce your risk of osteoarthritis.

This includes moving around regularly and making sure that your chair’s adjusted to the correct height if your job involves sitting at a desk for long periods of time.

Why not try some of these 5 exercises to help improve your posture if this is something you’d like to work on?

3. Get enough rest

Exercise can help people keep their joints healthy and manage osteoarthritis symptoms – but getting enough rest is just as important.

Research has found that prioritising sleep quality and making sure you’re getting adequate rest each night may help to reduce osteoarthritis pain. This is because our bodies go into recovery mode during sleep.

If you struggle to get enough good quality rest, check out our tips in the sleep and fatigue section of our website.

4. Maintain a healthy weight

Being overweight places excess stress on joints, which can speed up the deterioration of joint cartilage. This can either worsen existing osteoarthritis symptoms or increase your risk of developing the condition if you haven’t already.

As well as exercising regularly, one of the most important changes you can make towards maintaining a healthy weight is to eat a balanced diet.

If you’d like help losing weight in a healthy way, head over to the diet and nutrition and food and drink sections of our website. Here you’ll find advice on everything from ways to cut back on added sugar to healthy filling recipes.

5. Eat for joint health

Research has also revealed that some nutrients, such as calcium and vitamin D, are particularly beneficial for joint health.

Some joint-friendly foods include fatty fish, walnuts, ginger, broccoli, and olive oil. For example, research has found that the omega-3 fatty acid content of fish can lower the number of inflammatory markers in the body that are linked with osteoarthritis.

For more information on how to eat for joint health, check out our article; 10 best foods for healthy joints and which to avoid.

6. Maintain healthy blood sugar levels

Research has drawn a strong link between diabetes and an increased risk of developing osteoarthritis.

This is because high glucose levels can speed up the creation of molecules that make bone cartilage stiff, and diabetes can also cause inflammation in the body that accelerates the breakdown of cartilage.

As a result, regulating blood glucose levels can help to prevent the onset of osteoarthritis and manage symptoms. 

Final thoughts…

Osteoarthritis can be a painful and frustrating condition to live with. While there’s currently no cure, there are a number of things that can help to not only manage symptoms but also reduce your risk of developing the condition. Simple lifestyle habits, such as eating a joint-friendly diet and prioritising good quality sleep, can make all the difference.

For further reading, head over to the general health section of our website. Here you’ll find information on everything from gut and bladder health to important health checks and longevity.

https://restless.co.uk/health/healthy-body/osteoarthritis-symptoms-causes-and-ways-to-cope/?contact_id=5e74dd65-8bd7-48a2-a626-ded9a62b692b&utm_campaign=23-03-21&utm_source=monday-email&utm_medium=email&utm_content=monday_email_general_remainder_23-03-21&bsft_clkid=587463c1-b62c-476f-ad0e-1ef02edbe262&bsft_uid=7e4bbf6c-1c5d-4033-98b6-b63187fc0584&bsft_mid=27213927-eeaf-4e5d-bc57-b76ad261120b&bsft_eid=f465e532-85f6-429e-aaaa-512f35d3b526&bsft_mime_type=html&bsft_ek=2023-03-21T16%3A00%3A14Z&bsft_aaid=3fb5a0c8-1d80-4f30-8749-7b9799f02c6c&bsft_lx=3&bsft_tv=31

Reducing the pain, increasing function with wrist arthritis

From royalexaminer.com

Wrist arthritis is common in older adults. Often, it develops as the result of past trauma or fracture, but there are simple steps that can reduce pain and increase function.

• Apply heat, cold, or both. An electric heating pad or warm water soaks can ease pain and stiffness. An ice pack or cold water soak can reduce pain from a flare-up caused by too much activity.
• Contrast baths can also be helpful. Soak hands in warm water for 10 minutes. Then switch to cold water for one minute. Or cycle back and forth for half an hour and end with warm water.
• Apply a topical prescription pain relievers gel like Voltaren or Solaraze.
• Over-the-counter pain relievers can help. Acetaminophen (Tylenol and others) and Advil have the lowest risk of side effects.
• Wear a splint to limit movement during a wrist-intensive activity.
• If pain persists, ask your doctor about anti-inflammatory medication or corticosteroid injections.
• Some surgical techniques are available when severe pain is unresponsive to other treatments, including total wrist replacement. Wrist fusion can help younger people with advanced arthritis, but the trade-off is loss of joint mobility.

https://royalexaminer.com/reducing-the-pain-increasing-function-with-wrist-arthritis/

What is juvenile idiopathic arthritis and what are the symptoms?

From irishtimes.com

Symptoms include persistent joint pain; early-morning stiffness; redness, swelling and heat over the joint

Known as JIA for short, juvenile idiopathic arthritis has many different forms, but it is basically a chronic inflammatory condition of the joints. Juvenile means it is a kind of arthritis that begins before the age of 16 and idiopathic means the cause is not known.

What is the incidence?

Every year about one in 10,000 children in Ireland are diagnosed with JIA, according to Arthritis Ireland. It is estimated that there are 1,200 to 1,400 under-16s with the condition.

What are the typical symptoms?

Persistent joint pain; early-morning stiffness; redness, swelling and heat over the joint. With any child presenting with those kinds of symptoms, you immediately think infection or injury first, and a lot of patients will have short-lived, reactive arthritis at the start of an illness, says Dr Emma MacDermott, consultant paediatric rheumatologist in Children’s Health Ireland at Crumlin. “But if things are persisting, then you need to start thinking about an inflammatory condition.”

Inflammation of the middle layer of the eye, known as uveitis, is linked to some forms of JIA.

How is JIA diagnosed?

A paediatric consultant rheumatologist will make a clinical diagnosis, as there is no one definitive blood test for it. However, blood work and MRI scans will be used in the diagnosing.

How is it treated?

A range of different medications are used to help youngsters manage the disease. Physiotherapy and physical activity are also part of the treatment plan.

Do children grow out of it?

There are three main scenarios for patients that are seen across all types of JIA, says Dr MacDermott.

1. Those who go on medication for a protracted period of time, are then weaned off and never have another issue again.
2. Another group who are weaned off medication but quite quickly it’s seen that they need to go back on it and stay on it for longer.
3. The third category is those who are weaned off medication and can stay off it but may have flare-ups from time to time.

The type of arthritis a child has will indicate which of these three broad categories they are more likely to fall into. The majority of patients, 60-70 per cent, “will have a rheumatologist in their adult life”, she says. And children who have JIA continue to carry that JIA diagnosis into adulthood, she adds, because the disease that develops in older people is different.

Are there enough rheumatologists to diagnose and treat these children?

We have only about half the number there should be, according to Dr MacDermott. Benchmarked against the UK, the Republic should have at least six paediatric rheumatologists and there are about three full-time equivalents, working mostly in Children’s Health Ireland at Crumlin and Children’s Health Ireland at Temple Street, with some adolescents seen in St James’s Hospital.

https://www.irishtimes.com/health/your-family/2023/03/21/what-is-juvenile-idiopathic-arthritis-and-what-are-the-symptoms/

Rheumatoid Arthritis, The 3 Basic Symptoms

From emergency-live.com

Rheumatoid arthritis is a debilitating disease that can cause joint pain, swelling, and stiffness. While there are many obvious symptoms of RA, there are also some subtle ones that people often ignore

Let’s discuss three of the most common symptoms of rheumatoid arthritis.

See your doctor for a diagnosis if you experience any of these.

What is Rheumatoid Arthritis (RA)?

Rheumatoid arthritis, often known as RA, is an autoimmune and inflammatory condition in which your immune system unintentionally assaults healthy cells in your body, leading to inflammation (painful swelling) in the areas of your body affected.

RA primarily targets joints, typically a number of joints at once.

RA frequently impacts hand, wrist, and knee joints.

Joint tissue is harmed in an RA-affected joint because of the inflammation of the joint lining.

Long-lasting or persistent pain, unsteadiness (loss of balance), and deformity can all result from this tissue damage (misshapenness).

In addition to these tissues, RA can harm other organs like the heart, lungs, eyes, and other tissues all over the body. (Centres for Disease Control and Prevention)

Three Symptoms of RA

Those affected by rheumatoid arthritis are affected differently.

Some persons experience joint problems for a long period of time.

Others experience a quick progression of rheumatoid arthritis symptoms.

Many persons experience flares of symptoms followed by periods with no symptoms (remission).

Rheumatoid arthritis symptoms mainly include:

• Multiple joints may experience pain, edema, stiffness, and soreness
• Fatigue (severe exhaustion) (extreme tiredness)
• Fever

Other symptoms include stiffness, particularly in the morning or after spending a lot of time sitting down.

On both sides of your body, the same joints are painful and stiff, accompanied by weakness. (Cleveland Clinic)

Living with RA

Your RA symptoms could worsen at times while feeling better at other times.

With the use of medication and other treatments, your doctor will work with you to reduce your symptoms.

You have the ability daily to assist yourself in managing your RA.

Here are a few techniques.

Take Care of Yourself: A significant component of treating RA is maintaining good health and keeping up with the condition.

Use your medication as recommended.

Try to take advantage of every dosage.

Inform your physician of any adverse effects.

If you have any questions, ask them or your pharmacist.

Keep up with your doctor visits, even when your pain and stiffness are less of an issue.

Visit your physician two to four times a year.

Exercise: You may not want to move about if you have joint discomfort and stiffness.

But you should make an effort to remain as active as you can.

It lessens your symptoms and guards against long-term issues.

Diet: Despite the numerous studies on nutrition and rheumatoid arthritis, there is no concrete evidence that a particular diet is beneficial.

But eating a balanced, healthy diet is always a good idea.

It reduces inflammation.

Omega-3 fatty acids found in fish like salmon, trout, tuna, and sardines reduce the production of cytokines, which cause inflammation to rise. According to studies, omega-3 fatty acids may reduce joint discomfort and morning stiffness.

Keep Your Weight in Check: Overweight or obese conditions are seen in about two-thirds of RA patients.

A better chance of remission and fewer problems can result from losing weight.

Cytokines are released by fat cells.

More cytokines result from more fat cells, and more cytokines result from more inflammation.

This worsens RA symptoms and further ruins your body.

Consult an Occupational or Physical Therapist: To help safeguard your joints, therapists can demonstrate how to move your body safely while performing commonplace chores like lifting a box.

They can also show you safe activities you can perform at home. You want to get stronger but don’t want to push yourself too far and set off a flare-up.

Rheumatoid arthritis affects everybody differently

It is essential to follow your doctor’s advice, be mindful of your lifestyle habits, and pay attention to other signs that may arise in order to keep symptoms at bay.

With the proper care and management, you can maintain an active lifestyle while living with RA.

https://www.emergency-live.com/health-and-safety/rheumatoid-arthritis-the-3-basic-symptoms/