Physical activity found to cut depression in people with arthritis-related pain

From medicalxpress.com 

Physical activity may be particularly important to manage depression symptoms in people with greater osteoarthritis-related pain, according to a study published online July 18 in PLOS Global Public Health.

Michaela C. Pascoe, Ph.D., from the Institute for Health and Sport at Victoria University in Melbourne, Australia, and colleagues assessed whether physical activity is associated with lower symptoms of depression irrespective of pain levels in individuals with osteoarthritis. Analysis included individuals with osteoarthritis who were waiting for an orthopaedic consultation.

The researchers found that the inverse association between physical activity and depression depended on the level of pain. The association was stronger in people with greater pain. Participating in physical activity is indirectly and inversely associated with symptoms of depression through lower levels of pain. The highest levels of pain were associated with the most potential benefit from engaging in physical activity in terms of reduction in symptoms of depression.

"This highlights the need for education of both health professionals and patients on the importance of regular physical activity for pain management and mental health and access to appropriate self-management or clinical interventions to increase and maintain engagement in physical activity," the authors write.

https://medicalxpress.com/news/2024-07-physical-depression-people-arthritis-pain.html

Study: Yoga significantly improves health of Rheumatoid Arthritis patients

From nationthailand.com

RA is a chronic autoimmune disease that causes inflammation in the joints. It causes joint damage and pain and can affect other organ systems as well like the lungs, heart and brain. Traditionally, yoga has been known for its physical and mental well-being benefits.

A collaborative study by the Lab for Molecular Reproduction and Genetics, Anatomy Department, and Department of Rheumatology AIIMS, ND, supported by DST, explored the effects of yoga at a cellular and molecular level in RA patients and how yoga may benefit RA patients beyond just pain relief.

It has been discovered that yoga lowers inflammation by controlling cellular damage and oxidative stress (OS). It balances pro- and anti-inflammatory cytokines, raises endorphin levels, and reduces cortisol and CRP levels and maintains melatonin rhythms. This facilitates the disruption of the inflammatory and hyperactive immune system cycle.

At a molecular level, by boosting the activity of the telomerase enzyme and genes involved in DNA repair and cell cycle regulation, it slows down the ageing process of cells. Additionally, yoga improves mitochondrial function, which guards against telomere attrition and DNA damage by enhancing energy metabolism and lowering oxidative stress.

A study by Dr Rima Dada and her team at the Lab for Molecular Reproduction and Genetics, Anatomy Department, AIIMS, supported by DST, documented reduced pain perception, improved joint mobility, decreased disability, and enhanced overall quality of life for patients performing yoga. These benefits were attributed to yoga’s ability to establish immunological tolerance and molecular remission.

 

By lowering stress hormones like cortisol, yoga may indirectly reduce inflammation, may improve mitochondrial function, which can impact energy production and cellular health and reduce the severity of comorbid depression by increased levels of -endorphin, brain-derived neurotrophic factor (BDNF), dehydroepiandrosterone (DHEA), melatonin, and sirtuin-1 (SIRT-1).

Yoga promotes neuroplasticity and thus aids in better coping strategies and reduces the severity of comorbid depression. This research provides evidence for the potential of yoga as a complementary therapy for RA patients. Yoga may not only manage symptoms like pain and stiffness but could also contribute to disease control and improved quality of life.

Unlike drugs, yoga has no side effects and offers a cost-effective, natural alternative for managing severe autoimmune conditions.

https://www.nationthailand.com/blogs/news/general/40039915 

Low Vitamin D levels hit bone health, cause osteoporosis, arthritis among women: experts

From ibtimes.co.in

Low Vitamin D levels, also known as the sunshine vitamin, are vital for bone health and remain a pressing concern among women, who are more prone to osteoporosis, arthritis, or other bone-related issues, said experts on Saturday.

Vitamin D is essential to help prevent thinning of the bones. It is also known to have anti-inflammatory effects and can protect against arthritis in women.

Osteoporosis, characterised by weakened and brittle bones, often finds its roots in insufficient levels of Vitamin D. It is not uncommon for individuals to solely rely on calcium supplements to support bone health, overlooking the crucial role of vitamin D in calcium absorption.

"We are frequently seeing women who have problems with their bones that are related to low vitamin D levels. This essential nutrient is necessary for the absorption of calcium, which keeps bones strong. Sadly, a lot of women do not get enough vitamin D, which increases the risk of osteoporosis and fractures," Akhilesh Yadav, Associate Director - Orthopaedics & Joint Replacement, Max Hospital, Vaishali, told IANS.

Bone development, bone repair, and muscular function all depend on vitamin D. Women's vitamin D deficiency is caused by several reasons, including age, which decreases the skin's capacity to synthesise Vitamin D and inadequate sun exposure.

"Maintaining adequate levels of vitamin D is paramount for optimal bone health, yet it remains a pressing concern, particularly among women. This deficiency can lead to serious health implications, with osteoporosis emerging as a significant concern, especially among women post-menopause due to hormonal changes," Sagar Hingrajiya, Consultant Orthopaedic, Bhailal Amin General Hospital, Vadodara, told IANS.

Vitamin D acts as a carrier, facilitating the transportation of calcium from the gut to the bones. Without adequate vitamin D levels, calcium absorption is hindered, rendering calcium supplementation ineffective in combating osteoporosis.

"Regular monitoring of vitamin D levels is crucial, particularly for women over 40 who are at higher risk of developing osteoporosis. Persistent low levels of vitamin D necessitate intervention, often in the form of prescribed supplements tailored to individual needs. However, indiscriminate supplementation without medical guidance can lead to adverse effects, underscoring the importance of seeking professional advice," Hingrajiya said.

                                                Low Vitamin D levels remain a pressing concern among womenIANS

To ensure adequate vitamin D, the experts advised spending 10-30 minutes in midday sunlight several times a week, with activities such as a brisk walk or gardening, balancing sun exposure with skin protection.

Hingrajiya said contrary to common belief, the best source of vitamin D is not the gentle morning or evening sunlight but "rather the midday sun between 10.00 a.m. to 3.00 p.m".

"However, due to lifestyle factors and misconceptions, many people fail to capitalise on this prime time for vitamin D synthesis," he noted.

Eating foods rich in vitamin D, such as fatty fish, fortified dairy products, mushrooms, and eggs may also help.

"Consider vitamin D supplements if you have limited sun exposure or dietary intake, and consult your doctor for the appropriate dosage. Regularly test your vitamin D levels, especially if you're at risk for deficiency," Yadav said.

https://www.ibtimes.co.in/low-vitamin-d-levels-hit-bone-health-cause-osteoporosis-arthritis-among-women-experts-870339

Is arthritis preventable?

From health.harvard.edu

Ask the doctor

By Toni Golen, MD, Editor in Chief, Harvard Women's Health Watch; Editorial Advisory Board Member, Harvard Health Publishing; Contributor

Q. Like many 60-something women, I feel a bit achy when I wake up. But my older sister is racked with arthritis. Can I avoid it?

A. You're right to be concerned, since osteoarthritis — the most common form of arthritis — affects more women than men, especially after age 50, according to the CDC. But while the risk of this "wear and tear" form of arthritis rises with age, developing it isn't inevitable.

More than one in 10 cases of osteoarthritis result from earlier joint injuries, such as to the knees, shoulders, or hips. It's also more common among people with chronic conditions such as obesity, diabetes, or heart disease, or whose relatives have arthritis. That said, certain measures can help prevent you from developing arthritis. These include

• staying physically active
• maintaining a healthy weight
• engaging in low-impact exercise, such as cycling or swimming
• managing risk factors for diabetes and heart disease.

Talk to your doctor about your concerns. She may also offer valuable guidance about ways to keep your joints healthier.

https://www.health.harvard.edu/diseases-and-conditions/is-arthritis-preventable 

If you are struggling with knee pain due to arthritis, this exercise can help

From indianexpress.com 

Those who biked or cycled at any point in their lives were significantly less likely to develop knee pain and even knee pain associated with arthritis, a study has found

For people with arthritis, especially osteoarthritis and rheumatoid arthritis, knee pain is a frequent companion. This pain arises from inflammation in the knee joint. The body’s immune system mistakenly perceives the joint as injured or infected, triggering inflammation that leads to swelling, warmth, and discomfort.

However, a recent study published in Medicine & Science in Sports & Exercise offers hope. Researchers analysed data from over 2,600 people in their 60s and discovered a surprising benefit of cycling. Those who biked or cycled at any point in their lives were significantly less likely to develop knee pain (17% less) and even knee pain associated with arthritis (21% less).

The takeaway, researchers mentioned, is that engaging in cycling, whether outdoors or in spinning classes, could be a powerful tool for preventing knee arthritis and the pain it brings.

Dr Vinay Kumaraswamy, Consultant-Orthopaedics, Fortis Hospital, Rajaji Nagar, explained cycling offers several benefits that help fight arthritis and knee pain.

“The low-impact nature of cycling minimises stress on joints compared to activities like running. This reduces wear and tear, and the continuous pedalling motion increases the production of synovial fluid, a lubricant crucial for healthy joints,” Dr Kumaraswamy explained, adding that other studies also suggest that people who cycled throughout their lives were less likely to develop knee arthritis, highlighting its protective effects.

What are the benefits of cycling?

Cycling is a fantastic exercise with numerous advantages, explained Dr Kumaraswamy.

• It strengthens leg muscles that support and stabilize your knees, hips, and ankles. This improved stability reduces pressure on joints.
• Cycling also boosts cardiovascular health, improves lung function, and aids in weight management, all factors that contribute to joint health.

The American Council on Exercise recommends moderate-intensity cycling for at least 150 minutes or vigorous-intensity cycling for 75 minutes spread throughout the week.

How can you protect yourself from arthritis?

Protecting yourself from arthritis involves a multi-pronged approach, explained Dr Kumaraswamy. Maintaining a healthy weight is key, as excess weight puts extra strain on joints. Regular exercise, like cycling, strengthens muscles and improves joint flexibility.

A balanced diet rich in fruits, vegetables, and whole grains provides essential nutrients for joint health. Consider including foods rich in omega-3 fatty acids, found in fatty fish, which have anti-inflammatory properties.

https://indianexpress.com/article/lifestyle/fitness/knee-pain-arthritis-cycling-benefits-9358813/

Joint pain? Avoid these foods: Unpacking the link between diet and rheumatoid arthritis

From msn.com/en-us

Rheumatoid arthritis (RA) and other similar health issues result in ailments that can profoundly impact everyday functionalities. Patients typically experience symptoms like swelling, redness, stiffness, and acute joint pain.

Other associated symptoms involve chronic fatigue, increased body temperature, night sweats, and weight loss. Risk factors promoting joint diseases may include excess alcohol consumption, smoking, infections, sustained stress, and an unhealthy diet. So, which foods should someone struggling with joint inflammation avoid?

                                                                                               © Getty Images, Predrag Popovski

Importance of limiting: Products containing gluten

Patients with rheumatoid arthritis who also have gluten intolerance should exclude this ingredient from their diets. In this situation, products containing gluten can escalate painful joint-related conditions.

Casein isn't beneficial

Casein is a primary protein found in cow's milk. If consistently included in the diets of RA individuals, it can heighten the symptoms of autoimmune diseases by provoking the immune system to generate antibodies.

Exercise Caution with Fat-Rich Foods

Eating foods with high levels of saturated and trans fats heightens the chances of inflammatory conditions developing in our bodies. Hence, individuals with joint diseases need to monitor their intake. High proportions of omega-6 polyunsaturated fat in a product, compared with omega-3 acids, can also be problematic.

Patients suffering from joint inflammation should also refrain from eating highly processed food, products laden with sugar, and alcoholic beverages.

https://www.msn.com/en-us/health/other/joint-pain-avoid-these-foods-unpacking-the-link-between-diet-and-rheumatoid-arthritis/ar-AA1mLrdn?item=flights%3Cimg%20src&item=flights%3Cimg%20

Home Hacks for Handling Skin Outbreaks with Psoriatic Arthritis

From healthcentral.com

We’ve got rescue tips for when your psoriatic arthritis wreaks havoc on your skin 

Having psoriatic arthritis means that in addition to stiff, achy joints, you also have to deal with dry, itchy patches on your skin. Both sets of symptoms stem from an inflammatory response triggered by an overactive immune system. The inflammation from psoriatic arthritis causes skin cells to turn over faster than normal, leading to the formation of scaly patches that make you want to scratch like crazy, explains Hannah Kopelman, D.O., a New York City-based dermatologist and host of the Derm Club podcast. Thankfully, there are expert-backed at-home steps to help you cope.

Follow Your Treatment Plan to a T

First and foremost, take your prescription PsA meds (including topicals and oral meds) exactly as prescribed by your doctor. They can help reduce your odds of having skin outbreaks or joint pain, and help you get over flares that do hit sooner, according to Mina Amin, M.D., a board-certified dermatologist based in Los Angeles. You and your doctor can decide on the right meds for you based on symptoms and severity. You can also talk about adjusting your treatment plan, if it seems like your prescribed meds aren’t doing enough to keep your symptoms in check.

Use Exfoliating Moisturizers

                                                           GettyImages/JulPo

Dry skin is itchy skin, and scaly patches in people with PsA get downright parched. Lock in moisture by slathering on a thick cream after bathing and throughout the day as needed. Dr. Amin recommends moisturizers made with salicylic acid, a mild exfoliator that gently sloughs away these patches to make them less itchy. Try CeraVe Moisturizing Cream for Psoriasis Treatment ($22, Amazon), which also contains ceramides to restore and maintain your skin’s natural barrier. Steer clear of lotions made with added fragrances or alcohol, which can irritate your already-inflamed skin and worsen itching, Dr. Kopelman says.

Beat the Heat

Warm weather may be kinder on your PsA joints, but it can exacerbate inflammation and make your skin feel worse. Try to hang out in the AC when it’s hot outside, taking care to moisturize more often since the air conditioning can dry skin, recommends the National Psoriasis Foundation. When you do venture out, stick with loose, breathable cotton duds, preferably in light colours to reflect the sun’s heat (rather than absorb it, which makes your skin hotter). “Tight clothing can result in more heat and friction, which can worsen inflammation associated with psoriasis,” Dr. Amin says.

Try a Cool Compress

Sounds simple, but cool compresses are one of the best ways to get relief ASAP when your skin feels like it’s on fire, Dr. Kopelman says. “They help temporarily numb the area and reduce the urge to scratch,” she adds. A damp washcloth gets the job done—keep a stash in the fridge in a zip-top baggie so you can reach for a freshly chilled one whenever you need it. Ice packs work, too. Just wrap the ice pack in a towel and limit it to 10 minutes at a time to avoid irritating your skin, the Cleveland Clinic recommends.

Soak in an Oatmeal Bath

A colloidal oatmeal bath, that is. It’s a type of finely ground oatmeal that easily dissolves in water and is packed with anti-inflammatory compounds like beta-glucans and avenanthramides that moisturize and fight itch, Dr. Kopelman says. You can buy it online (try Aveeno Soothing Bath Treatment 100% Natural Colloidal Oatmeal, $7.57, Amazon) or grind rolled oats in a food processor or coffee grinder until it reaches a flour-like consistency. Sprinkle a cup in lukewarm (not hot) bathwater, soak for 15 minutes (longer can dry out your skin), and slather on moisturizer as soon as you get out, she adds.

Ask About Other OTC Itch Relievers

                                                 GettyImages/Strelciuc Dumitru

Ointments containing numbing agents like pramoxine can soothe an itchy sensation fast, making it a good choice when you just need something to help you get through a busy day without scratching nonstop, per Cleveland Clinic. CeraVe Itch Relief Moisturizing Lotion ($22, Target) is a good choice, since it also contains ceramides to support a healthy skin barrier. Let your doctor know if you’re reaching for these frequently, Dr. Kopelman says. That could be a sign that your PsA isn’t well-controlled and that your treatment plan needs to be adjusted.

Try an Anti-Histamine at Night

It’s more than just joint pain keeping people with PsA up at night: Half of people with severe skin symptoms struggle to sleep well, thanks to skin discomfort, found a recent Scientific Reports study. If you’re one of them, Dr. Amin recommends taking an antihistamine like Zyrtec (ceterizine) before bed, which can help calm itchy skin by blocking the release of the inflammatory chemical histamine. A recent study of 161 psoriasis patients published in the journal Itch found that it slashed night-time symptoms and sleep disturbances by as much as 65%. Benadryl (diphenhydramine) got the job done, too, but it was slightly less effective.

Run a Humidifier

                                                GettyImages/MICROGEN IMAGES/SCIENCE PHOTO LIBRARY

Another night-time trick favoured by Dr. Kopelman: Run a humidifier in your bedroom to combat dry air caused by indoor heat or AC (or just dry weather). It’ll bring some extra moisture into your space to help your skin stay hydrated while you sleep, she explains. Just don’t go full-on steamy. Excessive humidity can actually make you more itchy and uncomfortable. Plus, indoor humidity levels that climb higher than 50% can set the stage for mould, per the Environmental Protection Agency (EPA). You can keep tabs with a humidity gauge (like the ThermoPro Digital Hygrometer, $8 at Amazon).

Reach for Wholesome Foods

A grain bowl or a smoothie won’t stop today’s itching. But sticking with wholesome foods a la a Mediterranean-style diet can support your prescribed PsA treatment plan, so you’re less prone to flares, suggests a review published in the journal Nutrients. Indulgences like alcohol, refined carbohydrates, and added sugar contribute to inflammation and could potentially set the stage for more flares or flares that are harder to control. “PsA is not caused by what you eat, but certain foods can increase inflammation throughout the body which could worsen symptoms,” Dr. Amin says.

Take Time to Unwind

Will yoga or meditation soothe your itchy elbow immediately? Probably not. But overwhelming stress can make your PsA harder to control, notes Cleveland Clinic, so it’s worth finding (and sticking to) something that helps you tame the tension. Mindfulness-based activities can help you avoid catastrophizing about your symptoms, which in turn could actually turn down your itch, suggests one Frontiers in Medicine study. “I often recommend 10 minutes a day of meditation, incorporating yoga into your weekly routine, and exercising 30 minutes daily to help reduce stress,” Dr. Amin says.

https://www.healthcentral.com/slideshow/home-hacks-for-handling-skin-outbreaks-with-psa?ap=nl2060&rhid=&mui=&lid=141093361&mkt_tok=NTQxLUdLWi0yNDMAAAGUNuB_NTNK0gUVn5C8AijGXL3de6XTnFhTuC54h71Rz2bsXpW2SNeSrgfnlB3KhPh1YSLdg-j0wfl8u11XFu0b8sAg2Q25SllsVhAc0pSz5LLeNYY

One in five wrongly think joint pain is normal part of ageing

From msn.com

One in five people wrongly think joint pain is a normal part of ageing, even though exercise can help alleviate symptoms, research has shown.

A new survey of 8,000 people by Nuffield Health found that just 17 per cent of people living with joint pain were aware of what types of exercise could help them feel better. 

The survey findings also show that 80 per cent of British women, and 77 per cent of men have joint pain, with sufferers getting 40 minutes less sleep a night than people without problems.

Women are more likely to say the pain was bad enough to impact their sleep and affect their emotional wellbeing.

Nearly half of women (47 per cent) said their joint pain kept them up at night, compared with 37 per cent of men. Women are also 29 per cent more likely to be emotionally impacted by the pain than men.

‘Ignored for far too long’

Marc Holl, the head of primary care at Nuffield Health said: “Joint pain has been ignored for far too long, and our data show the shocking extent to which it is impacting the nation.

“It affects everything; working, sleeping, walking, exercising and even resting. When we look at the worrying numbers of people, and particularly women, such things are only going to get worse.”

A report by Versus Arthritis – The State of Musculoskeletal Health 2023 – estimates that more than 10 million people are currently living with osteoarthritis in the UK, while more than 20 million have a musculoskeletal (MSK) condition, which can affect the bones, joints, muscles and spine.

The organisation estimates that 11.6 million people with MSK conditions are women, compared with 8.7 million men.

It also said people from a deprived background are more likely to report arthritis or a long-term MSK condition.

Half of all people who responded to the survey with joint pain said their physical health had become worse in the last year, with 40 per cent reporting a decline in mental health.

What are the common types of arthritis?© Provided by The Telegraph

Nuffield Health is urging sufferers to sign up to its “Join in for Joint Pain” campaign, and have launched a free-to-access rehabilitation programme available across the UK.

Rachael Smith, 37, from Cannock, a former swimmer and gym regular whose joint pain got so bad she couldn’t lift her children and was taking strong painkillers daily, has already taken part in the scheme.

Since undertaking the 12-week programme, she has been discharged by her doctor and had another child, and can carry her children safely again.

“I have always been an active person, a regular at the gym and a competitive swimmer in my teenage years,” she said.

“After having three children, the pain in my back and joints stopped me from living my life, I stopped seeing friends and it got so bad I couldn’t even pick up my own children. The programme has meant I can manage my pain, understand what exercise I should be doing and know more about how diet can help improve my symptoms.”

https://www.msn.com/en-sg/health/fitness/one-in-five-wrongly-think-joint-pain-is-normal-part-of-ageing/ar-AA1gcrij?item=flightsprg-tipsubsc-v1a?season//

Living well with Arthritis: Strategies for a pain-free life

From msn.com

According to health experts, living well with arthritis involves a critical distinction between age-related osteoarthritis and inflammatory rheumatoid arthritis. Early diagnosis, facilitated by symptoms and X Rays and blood tests, is paramount.

In an interview with HT Lifestyle, Dr Yash Gulati, Senior Consultant, Orthopaedics, Joint Replacement and Spine at Indraprastha Apollo Hospitals in New Delhi, revealed, “Specific drugs can effectively control or eradicate rheumatoid arthritis if diagnosed early. For both types, managing symptoms includes anti-inflammatory medications, weight control, physiotherapy, muscle strengthening and Yoga.” 

                                                       Living well with Arthritis : Strategies for a pain-free life  © Provided by Hindustan Times

He added, “In advanced end-stage arthritis, not responding to mentioned measures, Joint Replacement is a very good option. It is now possible to change only part of the joint such as partial or half knee replacement of knee joint, which is a much smaller operation and gives excellent results. This is especially suited for elderly. Surgery has been made less painful more precise were more predictable result with the help of Robotic surgery. Post-replacement, ongoing care through muscle strengthening, weight management, and proactive medical consultation is essential to ensure joint health.”

Dr Yash Gulati advised, “Recognising the type of arthritis and adopting a multifaceted approach, including medical intervention, lifestyle adjustments and potentially joint replacement, enables individuals to navigate the challenges of arthritis and lead fulfilling lives. Regular consultation with healthcare professionals ensures tailored care throughout the journey, promoting overall well-being for those living with arthritis.”

Asserting that living well with mild to moderate arthritis in the knees is achievable by adopting preventive measures and managing existing symptoms, Dr Amit Nath Misra , Director and HOD- Orthopaedics and Joint Replacement at Yatharth Super Speciality Hospitals, recommended, “Prioritise nutrition by increasing protein intake and maintaining proper hydration with at least 2.5 litres of fluids daily, predominantly water. Incorporate moderate daily exercise, such as cycling on a static cycle for 10 to 15 minutes or swimming in the summers—these non-resistance exercises benefit arthritic knees. Regular walks on flat surfaces also contribute positively. Avoid squatting on the floor, as it can harm arthritic knees, and minimize stair climbing, opting for lifts when possible. Following these tips can reduce pain levels, making arthritis more manageable and potentially preventing the need for surgery or interventions.”

https://www.msn.com/en-in/health/health-news/living-well-with-arthritis-strategies-for-a-pain-free-life/ar-AA1ltep5?item=flightsprg-tipsubsc-v1a&apiversion=v2&noservercache=1&domshim=1&renderwebcomponents=1&wcseo=1&batchservertelemetry=1&noservertelemetry=1

"Rheumatoid arthritis forced me to change my diet – and now I’m pain free"

From telegraph.co.uk

Through tackling her inflammation triggers Karen Roberts, 57, from Ickenham, has got her life back 

I can’t remember a time in my life when there hasn’t been pain somewhere in my body. It came to dominate much of my adult life. If somebody hasn’t been in constant pain, it’s hard to describe it to them. You’re masking the whole time, and everything is so much more difficult. The mornings were the worst for me as the throbbing and aching sensations would set in when I was lying still. The day it took me 45 minutes just to get out of bed because of the agony I was in, I knew something had to change. 

As a child, I often had aches in my arms and legs. The doctor told me it was rheumatism and prescribed calcium tablets. I was a very active child and didn’t let the aches get in the way of riding ponies, playing on county sports teams and doing athletics and gymnastics. As soon as I’d lay down to sleep, my elbows, knees and ankles would hurt, but I just got on with it, only taking paracetamol when symptoms started to worsen in my teens. 

By age 21 the pain was often excruciating, and I was referred for neurological tests and blood tests - and that’s when arthritis was diagnosed. My GP very bluntly informed me that I may need a wheelchair by the time I was 30. It was a terrible shock, but I was given no advice, beyond taking paracetamol or Ibuprofen

Luckily, I was still very fit and active and, without really knowing it, by going to the gym regularly I was protecting my joints by strengthening the muscles. I enjoyed my 20s – in fact, I had a ball. I’d married my childhood sweetheart Mark, and we had good jobs and social lives, going out five or six times a week. We liked a drink – for me it was always vodka, gin, or rum with Diet Coke. I loved my work in procurement in the tech and fashion industries, and never mentioned my condition in the workplace. But when my body was still, that’s when the pain would ramp up. I’d had the pain from before I knew him, so for Mark it was just part of my life. 

                                              In her 20's Karen loved to drink socially

In my late 30s, when our daughter Heidi was 10, we started horse-riding together, something I hadn’t done for years. And suddenly – my word – the pain. Every movement sent shockwaves through my back and after six months of trying to brave it, I had to stop. It was time to take my condition seriously – I couldn’t ride because of the pain. Now I had developed spinal arthritis and my life was changing.

I was referred for physiotherapy, but it didn’t help. An osteopath told me the bottom three of my vertebrae had fused irreversibly, and I’d never get that movement back and sure enough, on joining yoga and Pilates classes, I found the bendiness of my body had gone. It was hard to take. I knew I was older, but there was so little that I could do.

I suddenly felt very old and sad. I’d been so sporty and within a couple of years, I couldn’t even swim because of the pain. At my lowest point, in 2021, I was setting my alarm earlier and earlier before work, because I needed ages to get mobile before I could get out of bed. Every morning the pain was more intense.

At work one day, the laces on one of my trainers came undone and I couldn’t even bend down to tie them and had to get a colleague to help. As an older person in a very young organisation, I never wanted to draw attention to what was considered an older person’s illness. But the pain of getting myself up and into the office every day was hard to ignore. 

When I heard a podcast episode about the connection between autoimmune disease, inflammation and diet, I knew what I had to do. For three months I went on the autoimmune protocol (AIP), an extreme diet that means eliminating everything that could cause inflammation, like sugar, refined grains and refined carbohydrates, then gradually reintroducing foods and drinks to see what triggered pain in me.  

The diet had an almost immediate response. Within two weeks I’d gone from severe pain, taking Ibuprofen every day, to a slight ache that I could manage without painkillers. I have lived without wheat, sugar, and alcohol ever since and now focus on eating fresh, unprocessed foods – meat, fish, vegetables, pulses and dairy.

When I eat out, I know if dishes contain a hidden trace of sugar or gluten as my back will be on fire with pain. If I cook meatballs, I’ll do some pasta for Mark but just have more meat and veg myself. Although it’s easy to avoid sugar itself, it’s also produced in the body by eating too much potato and rice, so I’ve had to drastically limit how much I have. Intermittent fasting is meant to be good for beating inflammation, so I’ve introduced that too, and while I’ve not lost any weight, I’m fitter and healthier, and crucially, I’m not in pain. Nothing would tempt me back to my old ways. If I’m offered a slice of cake, I just see pain. 

I decided to plan a future that would provide more flexibility and less pressure in order to reduce the tiredness and stress that triggered flare-ups. So, I retrained as a life coach and while I still work a lot of hours, I can now juggle my diary to suit me. And crucially I don’t have to get up in the middle of the night to commute somewhere. In the past it was hard to make time for the exercise that is so beneficial for rheumatoid arthritis sufferers. Now I go cold water swimming, do strength training and go to the gym regularly.

                                                                          Karen retrained as a life coach

Mark hasn’t given up alcohol, but we’ve changed how we socialise. I don’t go to my local pub now and Mark just goes for a couple of pints then heads home. He’s the first to defend me if our old drinking pals question my change in behaviour, because when I drank my back didn’t hurt so they weren’t aware of my condition. Now if we go out together to the pub, we take a pack of cards or play darts so I don’t get bored. 

Three years on I feel like I’ve taken control of my health and taken fifteen years off my age. Everything’s easier, my head is clearer and removing pain, painkillers and alcohol from my life has opened me up to doing so much more with it.       As told to Marina Gask

The best foods to tackle rheumatoid arthritis

Diet won’t cure rheumatoid arthritis (RA), but the right food choices can help by controlling the inflammation that wreaks havoc in the body, helping you maintain a healthy weight to avoid putting extra pressure on achy joints.

A small number of people with RA may have a genuine intolerance to one or more foods which can be identified through an exclusion programme under the supervision of a dietitian. In order to reduce inflammation, try:

• Swapping saturated fats for monounsaturated ones like olive or rapeseed oil.
• Reducing salt intake to 6g a day or less.
• Having two portions of oily fish a week such as mackerel and fresh tuna.
• Including an assortment of colourful fruit and veg to increase intake of antioxidants.

Following a ‘Mediterranean style’ diet, including poultry, fish, and small quantities of lean red meat, plenty of vegetables and fruit, wholegrain cereals, peas, beans, nuts and seeds.

With thanks to the British Dietetic Association.

https://www.telegraph.co.uk/health-fitness/conditions/bones-joints/rheumatoid-arthritis-pain-change-diet/