Managing your arthritis with food and gentle exercise

From startsat60.com

If you live with arthritis, you know how it can sap your enjoyment of even your best-loved activities. Tenderness and stiffness around the joints, inflammation and muscle weakness make movement more difficult and can dampen your mood too.

But while there’s no cure for arthritis, there’s masses of research into simple lifestyle changes that could help people with arthritis live with less pain.

Some of the latest findings show the potential for certain types of food and exercise to have a real and positive impact on quality of life for people with arthritis. But before embarking on an exercise regime, taking new supplements, or making changes to your diet, it’s important to consult your health professional.

Try low-impact exercise 

There’s growing evidence to suggest that exercise can ease the pain of arthritis, but it’s not about lifting heavy weights or running marathons.

Research from around the world including Australia has found that older adults who have been diagnosed with musculoskeletal conditions including arthritis often experience an improvement in their condition and quality of life after completing low-impact exercise programs (usually involving regular exercise over a number of weeks).

In one study from New York, researchers measured changes after an eight-week program of one low-impact exercise class each week. The success of the program was judged by the number of participants who were able to undertake activities they’d previously been unable to. They found that the number who could climb several flights of stairs increased by an amazing 88 per cent; . there was a 69 per cent increase in the number who could lift and carry their groceries; and a 67 per cent rise in those who could bend, kneel or stoop.

There are many types of low-impact exercise – swimming, tai chi and exercises done in water or on a chair are just some – and it’s important to choose not only the one you like best but that’s also the most appropriate for your condition, which is something a health professional can advise on.

‘Chair yoga’, for example, is a low-impact exercise that’s been shown by researchers to help reduce pain in the ankles, feet, hips and knees in people with osteoarthritis.

Researchers at the Florida Atlantic University found that people who attended two, 45- minute yoga sessions a week for eight weeks reported not only less pain and improved walking speed during the eight-week program, but that pain interfered less with their daily activities for three months after the program ended.

The American College of Rheumatology says more broadly that although people with arthritis commonly limit their physical activities, becoming inactive risks making their ability to tolerate pain worse, as well as weakening their muscles, causing joints to stiffen and impacting balance.

Being active, with the right exercises, is vital for anyone with arthritis, it says. But the college cautions that anyone who has inactive, is suffering pain, has reduced joint motion or muscle strength or is recovering from surgery should start with therapeutic exercise prescribed by a health professional.

Review your diet 

Research also suggests that diet can play a vital role in managing arthritis symptoms.

Scientists created a list of foods that may help patients manage rheumatoid arthritis, on the back of a major review of the evidence regarding foods believed to have beneficial effects on signs and symptoms of arthritis. Foods including blueberries, pomegranates, ginger, turmeric, olive oil, and green tea were among the foods that may help ease inflammation, stiffness and pain, they found.

Other research indicates it may be possible to ease arthritis with more common dietary staples. For example, low-fat plain yoghurt and oily fish appear to help ease or prevent symptoms of joint inflammation and tenderness that are experienced by people with arthritis.

Scientists are continually examining new food and exercise options that could help people with arthritis; a recent piece of research from Europe indicates, for example, that an extract of brown algae may slow down the cartilage degeneration that happens in arthritic joints.

https://startsat60.com/countries/australia-countries/manage-arthritis-pain-inflammation-natural-solutions

10 eye-opening benefits of walking

From mnn.com

From your heart to your head, here's why you should get moving.

Whether you work hard to get 10,000 steps a day or just like a daily stroll with your dog, walking is a near-perfect exercise. It's good for your body and your mind and you can do it just about anywhere with no fancy equipment.
From strengthening bones to shedding pounds, researchers keep finding more and more health benefits from this simple activity. Need a reason to hit the trail or wander the pavement? Here are just a few impressive benefits of walking.

                      Walking helps nearly every part of your body. (Photo: Stasique/Shutterstock)

1. It helps you maintain a healthy weight. It may seem like a no-brainer, but regular walking can lead to weight loss because exercise burns calories. But with walking, the calories you burn depend more the distance you cover rather than your pace, according to Harvard Health. During a 15-year study, researchers found that people who walked gained significantly less weight than those who didn't and the more people walked, the less weight they gained.
2. It can help you live longer. Several studies have linked regular walking to longevity. A 2018 study found that walking can lower your risk of dying from cardiovascular disease. Another study in 2018 found that walking at a brisk pace seems to cut the risk of dying by 24 percent, while walking at an average pace reduces the risk by 20 percent. A study by the American Cancer Society found that even low levels of walking are linked with lower mortality.
3. Walking strengthens bones and muscles. All those steps can keep your bones strong and ward off bone loss, fractures and osteoporosis. That back-and-forth movement also tones the muscles in your legs and abs. If you swing your arms when you walk, you can strengthen those arm muscles, too.
4. It eases joint pain. Walking protects your joints by lubricating them and strengthening the surrounding muscles that support them. Several studies also have shown that walking eases arthritis-related pain and if you walk enough, it might prevent arthritis from forming in the first place, says Harvard.
5. It boosts your mood. The more people walk each day, the more energetic they feel and the better their mood, according to a California State University study. Walking releases endorphins, which are chemicals that trigger positive feelings in the body.
6. It can reduce your breast cancer risk. An American Cancer Society study found that women who walked seven or more hours a week had a 14 percent lower risk of developing breast cancer than those who walked three hours or fewer per week.
7. Walking can help you sleep. An hour of walking and stretching, especially in the morning, can help you fall asleep and stay asleep, reports WebMD.
8. It can reduce your risk of diabetes. Walking can help prevent diabetes or reduce its severity. Findings from the Harvard Nurses' Health Study suggest that walking briskly for 30 minutes daily reduces the risk of developing Type 2 diabetes by 30 percent.
9. It helps your heart. Walking does wonders for your heart and circulation, according to the Arthritis Foundation. It lowers your blood pressure, strengthens your heart, cuts your risk of stroke and wards off heart disease.
10. It saves your brain. Walking keeps your mind sharp. In a University of California at San Francisco study, researchers measured the cognitive abilities of nearly 6,000 women age 65 and older. They tracked their physical activity for several years and found that age-related memory decline was lowest in the women who walked the most.

https://www.mnn.com/health/fitness-well-being/stories/benefits-walking

Weight loss benefits: 5 reasons why you need to lose weight if you're suffering from arthritis

From timesnownews.com

Being overweight or obese increases a person’s risk for arthritis at the first place. Here are five benefits of weight loss if you're living with arthritis.

New Delhi: Losing a few pounds can offer a wide range of health benefits, from decreased risk of heart disease to improved sex life and energy. Shedding those extra kilos can actually help reduce arthritis pain. Being overweight or obese increases a person’s risk for arthritis at the first place. However, weight loss can ease arthritis pain and improve the quality of life of adults living with the chronic condition.
Carrying extra weight, particularly around the middle or belly, can contribute to serious health conditions. But when you have arthritis, it puts more pressure on your joints, causing pain and discomfort. Moreover, a number of inflammatory mediators produced in fat affect joint tissues, thereby playing a role in pain. Here are five reasons to lose weight if you have arthritis.

Weight loss can ease arthritis pain and improve the quality of life of adults living with the chronic condition  |  Photo Credit: Thinkstock

Arthritis and the benefits of weight loss

Reduces pressure on your joints: A 2005 study published in Arthritis & Rheumatism suggested that overweight and obese adults with knee osteoarthritis who lose one pound of weight experienced lesser pressure on their joints. The study found that losing just 10 pounds would relieve about 40 pounds of pressure from your knees.
Eases pain: Less body weight means less pain. A 2013 published in the Journal of the American Medical Association (JAMA) showed that adults with osteoarthritis who lost weight through a combination of diet and exercise over a period of 18 months reported less knee pain. The study, led by Dr Loeser, concluded that dropping just 10 per cent of your body weight can cause improvement in joint pain and function.
Less inflammation: Fat itself is an active tissue that generates and releases pro-inflammatory chemicals, however, losing weight can ease the pain and lower inflammation levels in the body. Interleukin 6 (IL-6), an endogenous chemical which is active in inflammation, has been shown to play a key role in the development of rheumatoid arthritis. However, Loeser and his team found that the levels of IL-6 went down over the course of the participants' 18 months of exercise and weight loss.
Lowers the risk of cardiovascular disease: Losing weight will help you maintain healthy blood pressure or get back to a normal range. A healthy lifestyle, such as eating right and engaging in physical activity that promote weight loss can also lower your cholesterol. Studies have shown that even a moderate weight loss can help to reduce your risk of various conditions, including heart disease, stroke, diabetes, cancer apart from arthritis.
Improves sleep: Research has proven that losing weight can lead to better sleep. However, musculoskeletal pain can interfere with sleep and result in insomnia over the years. Engaging in a healthy fitness routine may help improve sleep pattern in patients.

Note: All content, including tips and suggestions, is purely for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before beginning any weight loss programme.

https://www.timesnownews.com/health/article/weight-loss-and-arthritis-5-reasons-to-lose-weight-living-with-arthritis/298071

How an arthritis operation by a QA surgeon changed this Fareham pianist's life

From Portsmouth.co.uk

A MUSIC teacher is back to her best after life-changing surgery helped combat her arthritis. Queen Alexandra Hospital surgeon Dr Phil Sauve is leading the way on the Cartiva Synthetic Cartilage Implant operation, having completed the most in the world.

The surgery, for people with osteoarthritis in their thumb joints, inserts an implant into the bone to stop the pain and restriction on movement caused by the condition. Maria Howell, from Fareham, had the operation as part the Grip clinical studies being carried out by QA Hospital along with a centre in Derby and hospitals in Canada. She is one of 32 patients to have the surgery by Dr Sauve and said it had made a huge difference to her life. ‘I have been teaching singing and music for a very long time and I am a sports therapist as well,’ Maria said. ‘All these things were wearing my thumb joints out. I had to stop because I was in pain. My thumb was also partially dislocating. ‘The surgery made a tremendous difference, I am not miserable anymore and I was able to start teaching again. I am not in constant pain and my flexibility is back when playing the piano.

‘It is great to be able to play again. ’Dr Sauve, consultant trauma and orthopaedic hand and wrist surgeon, is one of two in England who can do the operation and said the study has been an exciting time for orthopaedic surgery. He said: ‘Other treatments for this condition are good for pain and movement but not for grip. The Cartiva implant gives the same results for pain and range of movement but grip strength increases by at least 100 per cent. ‘For people with an active lifestyle or are still working, it is a much better option.

‘This is still a study so we are closely monitoring the patients and the early signs are very good.’ Dr Sauve said it was great for QA Hospital to be involved in the surgery which is getting interest from overseas. It is being introduced in America and television network CBS flew over from the States to interview Dr Sauve about his work. He added: ‘It is great for us as surgeons for personal development but it is also good for QA to be leading the way.’

https://www.portsmouth.co.uk/news/health/how-an-arthritis-operation-by-a-qa-surgeon-changed-this-fareham-pianist-s-life-1-8652250

Arthritis: Five lesser known types of the painful joint condition

From express.co.uk

ARTHRITIS causes pain, inflammation and stiffness of certain joints. The most common types are osteoarthritis and rheumatoid arthritis, but there are also other types. Watch out for these five, lesser known types of the painful joint condition.

Arthritis is a common joint problem affecting around 10 million people in the UK.
The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.
Osteoarthritis affects the large majority of arthritis sufferers, at around eight million people, while rheumatoid arthritis affects over 400,000 people.
Osteoarthritis mostly affects the hands, spine, knees and hips. It roughens and thins out the cartilage lining of joints, causing swelling and the formation of bony spurs called osteophytes.

Rheumatoid arthritis occurs when the immune system targets joints, causing swelling and a change in the joint’s shape.
Here are five other, lesser known types of arthritis.

Fibromyalgia
Fibromyalgia is a long-term condition causing widespread pain all over the body.
Pain affects the body’s muscles, ligaments and tendons, and may also lead to muscle stiffness.

Lupus
Lupus is an autoimmune condition causing inflammation to the organs and body’s tissues, such as the skin.
It causes joint pain and stiffness, as well as skin rashes.

Gout
Gout is caused by too much uric acid in the body, which can be left in joints causing pain, redness and swelling.
It usually affects the big toe, but can develop in any joint.

The most common types of arthritis are osteoarthritis and rheumatoid arthritis (Image: Getty Images)

Psoriatic arthritis
Psoriatic arthritis is an inflammatory joint condition affecting people with psoriasis.
Psoriasis is a skin condition that causes red, flaky, crusty patches of skin.

Enteropathic arthritis
Enteropathic arthritis is a form of chronic, inflammatory arthritis associated with inflammatory bowel disease.
The most common affected areas are the limbs and spine.
“The symptoms of arthritis you experience will vary depending on the type you have,” said the NHS.
“This is why it's important to have an accurate diagnosis if you have: joint pain, tenderness and stiffness; inflammation in and around the joints; restricted movement of the joints; warm, red skin over the affected joint; weakness and muscle wasting.”

https://www.express.co.uk/life-style/health/1021337/arthritis-painful-joints-fibromyalgia-lupus-gout

Learning to live with arthritis

From timesofmalta.com

We do not know what causes some diseases. These are known as idiopathic diseases, from the Greek idios – ‘one’s own’ – and pathos – ‘suffering’.
Very often the words ‘primary’, ‘agnogenic’ or ‘cryptogenic’ are used in clinical notes to describe a disease the cause of which, or its progression, is not known. There are many diseases that have unknown causes. Unfortunately, one of the main diseases of older age, arthritis, remains idiopathic.
In 2013, approximately one in five US adults reported some form of disability, and the most frequently reported disability related to mobility – not being able to move around or to do things for yourself. A third of all mobility issues are caused by arthritis and back and spine problems. Although being the main cause of disability among older adults, very little is known about this disease.
Even though most older people suffer from arthritis – which results in swelling, pain, stiffness and reduced motion – the majority live with it without much interest from outside.

Being a disease that causes inflammation and attacks the joints, arthritis is more than just one disease. There are some 63 different types of conditions all lumped together under arthritis. Some of these diseases are known independently, such as bursitis, fibromyalgia, gout, inflammatory bowel disease, lupus, osteoarthritis, osteoporosis, Paget’s, rheumatoid arthritis and spondyloarthritis.
We know more about some of these specific diseases than others, but we do not know what causes them. We see great variance of these diseases by geography, education, income, marital status and gender. More women than men have arthritis and generally the disease becomes increasingly more common in older age.

Arthritis is more than just one disease. There are some 63 different types of conditions all lumped together under arthritis. Photo: Shutterstock.com

Although diet can be a primary contender, especially for some diseases such as gout, there are some people who cannot control their arthritis through diet.

With other types of arthritis, we see a genetic relationship, as with spondyloarthritis, having identified 50 genetic mutations related to this disease – although there are other causes that are unclear. Some suggest infections. Especially for infectious arthritis, where a bacterium, virus or fungus enters the joints and triggers inflammation.

There can be many causes of arthritis, maybe even all of these causes combined. This makes the cause of the disease particularly difficult to determine and more difficult to manage. Symptoms of the disease are also variable.

Symptoms may come and go and they can be of different intensity and for different periods of time. However, severe arthritis can be debilitating. The constant pain might result in the inability to do daily chores, climb stairs or even walk.
Arthritis can also cause permanent joint damage. We can see some of these changes, while others remain hidden. These hidden changes can damage the joints but also the eyes, kidneys, heart and lungs.
Osteoarthritis, being the most common of the arthritis group, causes great pain. Where the joints meet, the bones have a polished soft surface called a cartilage. In osteoarthritis this cartilage wears down. This results in the two bones rubbing against each other.

The pain causes the body to protect itself by reducing the friction the only way it knows, by causing swelling and stiffness. This protective function, however, has negative consequences. Over time, joints can lose strength and pain may become chronic. The disease can be controlled in most cases by staying active, maintaining a healthy weight and by avoiding injury and repetitive movements.
Kate Lorig, a retired professor from Stanford University, developed a programme to help with controlling arthritis. The programme focuses on managing and not curing the disease. Most of the exercises are designed to reduce pain and improve mobility, using methods to reduce negative emotions such as anger, fear and depression through relaxation, visualisation, distraction and self-talk.

Exercises to ease the pain and increase movement include gentle circular movements. Some of the medications, both (cortico) steroid, as well as non-steroid drugs, can be useful, but all have some complications. Steroids work by reducing the inflammation, but they also have some negative side effects, including difficulty sleeping, blurred vison, weight gain and muscle weakness.

At the end of the day, we need to learn to live with the disease, taking pain medication when necessary, staying as active as possible without causing stress to the body, keeping our weight at an optimum to reduce the stress on the body and perhaps, most importantly, keeping a positive disposition.
A tall order. But arthritis is a long-term disease that will not be cured. Learning to live with it will save a lot of anxiety. Arthritis may have unknown origins but at least if we continue learning how to manage it, perhaps one day it will stop being idiopathic.

Mario Garrett was born in Malta and is currently a professor of gerontology at San Diego State University in California, US.

https://www.timesofmalta.com/articles/view/20180916/health-fitness/learning-to-live-with-arthritis.689251

3 Ailments Usually Mistaken As Arthritis - Neuritis, Rheumatics, Rheumatism

By Andy G

NEURITIS
This inflammation of the nerves is a common and painful condition which may affect any part of the body, particularly that area which is most involved in your daily labour. Nerve cells are sensitive to a lack of Vitamin B-1 and the increase of consumption of this essential matter (provided for in the Fountain of Youth Cocktail) frequently is all the treatment needed for neuritis.
Unlike arthritis, neuritis is not caused by infection. And unlike rheumatism, neuritis does not confine itself to joint areas, its home lying anywhere throughout the body's nervous system. It is now widely realized that neuritis is frequently induced through worry, fear and despair. This is another instance of the inseparable relationship between body and mind. The treatment for neuritis may therefore begin with a better understanding of the individual and his place in Nature's pattern.

RHEUMATICS
Chronic rheumatism can be said to have caused more human misery than all the wars fought since the beginning of time. Only a person who has had his body racked with the pain of chronic rheumatics can truly understand the truth of this statement. The dull throbbing pain that lingers day and night, intensifying during periods of cold and damp, is a mortal enemy of man and a direct product of modern man's flight from nature. Improper diet, lack of sufficient sunlight and a body that has not been hardened by Nature's agents are largely responsible for rheumatic conditions.
It is necessary to distinguish acute rheumatics or rheumatic fever from the more common ailment known as chronic rheumatism or simply, rheumatism. While rheumatic fever may cause chronic rheumatism, it is by no means the sole cause. The pain of rheumatism comes without fever and the affected joints need show no outward sign of the ailment, but are generally cold and stiff.

Rheumatism is apparently among the most deeply rooted of all human ailments. I have never seen a case of chronic rheumatism placed on the road to recovery in less than three months. And this only with the most stringent care and self-control on the part of the patient. But those months were well spent, as anyone who has been relieved of the pains of rheumatism can attest.
N. S. was a successful farmer in his mid-fifties suffering from chronic rheumatism. The pain of his ailment had forced him to give up all but supervisory work upon his farm, and this after nearly forty years of constant and agreeable work. The discontinuance of his life's work was as much a mishap for N. S. as the pain that had caused it, for he was a man devoted to his work. Retirement at his age would not only have been wasteful and difficult for him, it would have meant an early death for a man of his vigorous and enthusiastic existence.
First step in assisting N. S. was taken at the dinner table. He was placed upon a light and completely non-stimulating diet. All spices were removed and pork was strictly forbidden. Special attention was placed upon an increased consumption of green leafy vegetables and tobacco, coffee and tea were removed from the patient's living habits.
Sun-bathing, particularly the bathing of the affected areas, was prescribed. Steam baths were a daily requirement followed by a brisk wet rub of the entire body (never permitting the over-heated body to become too quickly cooled). The full pack was applied whenever pain was severe and the patient was permitted to remain within the pack for two hours. Following this and a thorough drying of the body, affusions were applied. The sensitive areas of N. S.'s body could not withstand the pain of direct affusion, and therefore the jets were applied in an area immediately surrounding the centre of pain.
Zone therapy was partially successful in alleviating the patient's pa ip and was applied quite simply. A steel comb was held by the patient in that hand corresponding to the side of his body in pain. By clenching his fist so that the teeth of the comb bit deeply into the palm of his hand and holding this position, N. S. was able to overcome his pain on repeated occasions.
Air-baths and frequent wet rubs were largely responsible for hardening the patient's body to the effects of changing temperature, so often the immediate cause of rheumatic pain. But only the combination of all these was able, after three months, to bring total relief to N. S. My last view of him came several years ago as I drove away from his New Jersey farm. There, standing upon the floor of his barn, Farmer N. S. was effortlessly pitching large pitchforks full of hay high into the hay loft of the barn. I would call that complete recovery.

RHEUMATISM
This condition is frequently mistaken for arthritis, since, like the latter, rheumatism settles in the joint areas of the body, producing great pain and discomfort. Unlike arthritis, rheumatism is not accompanied by some body infection. Many years ago it was recognized that rheumatic conditions frequently appear for the first time during the winter or early spring. Further research indicated that during these months the consumption of citrus fruits and fresh salad vegetables was at a critical low level among many people. In this way, the first knowledge of a link between rheumatism and Vitamin C deficiency was come upon.
The rational diet can prevent rheumatism. However, the correction of this condition is more involved. Once rheumatism has appeared, the programme for alleviation of this condition involves increased consumption of Vitamin C (provided in the Fountain of Youth Cocktail as described in "Your Daily Routine For Better Health" in my website). Nightly warm natural baths (8o°) and warm compresses (heating pad) will stem the pain almost instantly. Sun-bathing is particularly favourable in rheumatic conditions.

http://ezinearticles.com/?3-Ailments-Usually-Mistaken-As-Arthritis---Neuritis,-Rheumatics,-Rheumatism&id=9992570

Seven exercises for shoulder arthritis

From medicalnewstoday.com

Arthritis can affect any joint in the body, including the shoulder joints. Performing specific exercises on a regular basis can help relieve the symptoms of arthritis, which include pain and swelling.

Arthritis causes flares of inflammation in the joints, leading to pain and stiffness. These symptoms can have a significant impact on how much mobility people have in the affected joints.
As a result, arthritis tends to make it more challenging to exercise. However, keeping the joints active can have a powerful effect on the severity of arthritis symptoms.

The types of arthritis that commonly affect the shoulder include rheumatoid arthritis (RA) and osteoarthritis.
In this article, we look at exercises that may reduce the damage that arthritis does to the shoulder joints and help people manage pain.

Seven exercises for shoulder arthritis

The most beneficial types of exercise for arthritis include:

• range-of-motion and flexibility exercises, such as stretches, which reduce stiffness
• strength exercises that build muscle mass around the joints, which reduces the strain on them
• aerobic activities, such as walking, swimming, and cycling, as these improve heart, lung, and muscle function

The following exercises should stretch and strengthen the muscles around the shoulder joint:

1. Shoulder elevation stretch

This exercise improves the range of motion in the shoulder joints and stretches the muscles. Doing this exercise regularly should facilitate daily activities, such as reaching for items on shelves. To do this exercise:

1. Lie on your back.
2. Hold a broom handle or walking stick with both hands, keeping them shoulder-width apart.
3. Place the handle or stick gently on the thighs.
4. Slowly raise the pole up past the chest, then over the head so that it is almost touching the floor above the head. Keep the arms as straight as possible throughout.
5. Lower the handle or stick slowly back down to the thighs.
6. Perform 3 sets of 10 repetitions once a day.

You should feel a gentle stretch in the shoulders, back, and chest as the arms move overhead.

2. Shoulder outward rotation stretch

This exercise also requires a broom handle or walking stick. It improves the flexibility in the shoulder joints. Follow the steps below:

1. Lie on your back.
2. Keeping the upper arms by your sides, bend your elbows and hold the stick out above the chest with your hands shoulder-width apart.
3. Slowly move the pole to the left until you feel a stretch in the left shoulder.
4. Return to the starting position.
5. Repeat on the right side of the body.
6. Perform 3 sets of 10 repetitions once a day.

3. Shoulder blade rotations

This rotation stretches the shoulders to promote increased range of movement. To do this exercise:

1. Stand in a neutral position with your hands at your sides.
2. Raise your shoulders towards your ears and hold for 5 seconds.
3. Gently squeeze the shoulder blades together and hold for 5 seconds.
4. Pull the shoulder blades downward and hold for 5 seconds.
5. Repeat 10 times.

4. Pendulum exercise

The pendulum exercise helps relieve pain and relax the shoulder muscles. It involves the following series of movements:

1. Bend forward and rest a hand on top of a chair or counter for support and balance. Use the arm that is less sore to do this.
2. Allow the other hand to hang down.
3. Using motion from the legs and hips, gently swing the hanging hand back and forth and side to side in a circular motion.
4. Repeat this 30 times in each direction once a day.

5. Door lean

The door lean can help stretch the muscles in the shoulders and improve resistance in the joints. Perform the exercise as follows:

1. Stand facing toward a doorway and raise both hands above your head.
2. Place one hand on either side of the doorframe.
3. Gently lean forward until you feel a comfortable tension in your shoulders.
4. Hold this position for 15–30 seconds.
5. Repeat 3 times.

6. Door presses

Door press exercises can help build strength in the shoulder joints. To do these exercises:

1. Stand in a doorway and bend one elbow into a right angle with the thumb on that hand pointing toward the ceiling.
2. Press the back of your wrist into the doorframe.
3. Hold for 5 seconds.
4. Repeat with the palm of your hand, using the other side of the doorframe.
5. Do 3 sets of 10 repetitions on each side.

7. Strengthen the postural muscles

Strengthening the postural muscles will improve overall posture, allowing the shoulders to move more easily in all directions. These exercises require an exercise band, which it is possible to buy in a sporting goods store or online.
To do these exercises:

1. Stand straight with your shoulders back.
2. Loop the exercise band behind a solid, vertical object and hold one end in either hand.
3. Relax your shoulders and bend your elbows at your sides.
4. Pull your elbows backward while squeezing the shoulder blades together. If the exercise band does not provide any resistance, take a step back or loop the ends of the bands around your hands.
5. Hold for 5 seconds.
6. Perform 3 sets of 10 repetitions once a day.

Tips for safety

Arthritis can make exercising more challenging, so be sure to exercise with care to avoid injury. Follow these tips to stay safe when exercising with arthritis.
Warm up before doing any exercise to stimulate blood flow around the body. A warmup might include a brisk 10-minute walk or another light aerobic activity.

It should be possible to feel a stretch in the shoulders when doing these exercises, but they should not be painful. If a particular motion hurts, stop doing it right away. If the pain persists for several hours after the exercise, it may be necessary to see a doctor.
If the exercises cause any swelling in the shoulders, use an ice pack to reduce inflammation. Nonsteroidal anti-inflammatory drugs (NSAIDs) can also be beneficial.

What to avoid

It is crucial to avoid doing exercises that strain the shoulder muscles or put excessive pressure on them, as this can result in injury.
Certain stretches may be painful or uncomfortable for some people and not others, so it is vital to always listen to your body during exercise.
For some people, shoulder exercises such as push-ups or lifting heavy weights can be too intense for the shoulder joints. However, light exercise is necessary to build up the shoulder muscles.
Aerobic exercise is also essential for physical health and mental well-being. People with severe symptoms could try gentle alternatives to regular forms of exercise, for example, replacing swimming with water therapy. This form of exercise offers many of the same benefits as swimming but places less pressure on the shoulders.
Some people with milder symptoms may be able to continue with traditional forms of aerobic exercise.
The most appropriate type or frequency of exercise will vary from person to person. It depends on the severity of the person's arthritis symptoms and other factors, such as the amount of muscle surrounding the affected joints.
A physical therapist should be able to work with an individual to create a tailored exercise plan for them and explain any specific types of exercise that they should avoid.

Outlook

The outlook for arthritis in the shoulder joints is variable. In the early stages of the condition, symptoms are generally mild and do not have a significant impact on the range of motion.
When arthritis is more advanced, people may experience severe pain and reduced movement in the affected shoulder joints.
Regular exercise will keep the shoulder joints active, which can have a noticeable impact on reducing pain and improving the range of motion in this area of the body. People should exercise with care to avoid further damaging the joints or surrounding tissues.

https://www.medicalnewstoday.com/articles/322998.php

Arthritis: Six hand exercises to relieve painful joints and reduce inflammation

From express.co.uk

ARTHRITIS can cause a lot of pain and inflammation to the affected joints, but moving and exercising the arthritic areas can help to relieve the symptoms. Follow these six exercises to help treat the pain and stiffness.

If you have arthritis of the hands, fingers or wrists, the following exercises could be beneficial to help you move the joints normally and safely.
You should start by repeating each exercise five times, three times a day. Add an extra one or two repetitions every few days if you feel comfortable.
Make sure you stop the exercises if they make your symptoms worse or cause new pain. The recommendations came from the NHS.

Clenched wrist bend
Rest the side of your hand on a table, and with your hand loosely clenched, bend your wrist and fingers towards you. Hold for two seconds before bending them back to the start position.

Side to side wrist bend
Rest your palm on a table and keep your fingers and wrist straight. Bend your wrist as far left as is comfortable. Hold for two seconds, then bend your wrist back to the centre.
Then repeat the exercise, but to the right.

              Hand exercises can help to relieve symptoms of arthritis (Image: Getty Images)

Hand turn
Rest your palm on a table, keep your fingers and wrist straight, and turn your palm up as far as is comfortable. Hold for two seconds before turning your palm back to the centre.

Hand clench
Rest the side of your hand on a table, keeping your fingers and wrist straight. Clench your hand into a loose fist, hold for two seconds, unclench and straighten your fingers.

Finger curl
With your palm facing you and your hand loosely clenched, slowly uncurl your fingers until they are fully extended. Hold for two seconds before curling them back into a loose fist

Finger and thumb touch
With your palm facing you and your hand relaxed and open, touch your thumb to each finger in turn. Then reverse the order.

According to the NHS, you should aim to do exercises every day, even when your hands are not painful or stiff.
If your hands are red, hot, swollen and more painful, you may be experiencing a flare-up. You should still do the exercises but reduce the number of repetitions and length of hold.
“It is common to experience mild aching following exercise. If you find this continues for more than two hours after completing the exercises you should reduce the length of hold and number of repetitions next time,” advises the NHS.
“If you continue to experience any problems stop doing the exercises.”

https://www.express.co.uk/life-style/health/1013291/arthritis-pain-treatment-hand-exercises

Experts Reveal the Sleep-Enhancing Tricks for Arthritis Sufferers

From newswire.net

There are other measures arthritis sufferers can resort to such as the use of joint health-enhancing supplements like glucosamine.

(Newswire.net -- September 4, 2018) Orlando, FL -- Individuals who suffer from osteoarthritis do not just suffer from pain, but are also more likely to be unable to get some decent sleep. The good news is that there are actually some remedies believed to be helpful for sufferers who want to achieve good quality sleep.
Experts reveal the sleep-enhancing tricks for arthritis sufferers. According to rheumatologists, joint pain linked with the condition is a major reason why many arthritis sufferers are unable to get good sleep on a daily basis.
According to researchers, at least half of the numbers of osteoarthritis sufferers find it difficult to fall or stay asleep at night. Some research studies even reveal that individuals with hip and knee osteoarthritis are more prone to insomnia as well as daytime sleepiness than those without the condition.
It is normally the pain that keeps arthritis sufferers from getting some decent sleep. However, it is best to take into account the possibility that insomnia could also be causing OA pain, which means these two conditions simply coexist.
In 2012, a study published in the SLEEP journal determined the sleep quality of individuals who suffer from chronic pain, which includes those with osteoarthritis. It was found that the amount of pain sufferers feel before going to bed had little to do with how well they are able to sleep.
The researchers further found that the sleep quality predicted the amount of pain they were in the next day.
According to experts, arthritis sufferers who have trouble getting some sleep should make sure that they avoid eating a heavy meal before bed. They should also not consume caffeinated beverages or alcoholic drinks before bedtime.
It would be helpful to not watch TV inside the bedroom, and make sure that the bedroom is conducive for sleeping. This means it should be quiet, cool, and dark. Individuals who still end up being unable to sleep are advised to speak with their healthcare provider about cognitive behavioural therapy (CBT).
In 2013, a study published in the Journal of the American Geriatrics Society, it has been reported that CBT successfully decreased insomnia as well as improved sleep efficiency in older adults suffering from osteoarthritis.
There are other measures arthritis sufferers can resort to such as the use of joint health-enhancing supplements like glucosamine. This natural remedy has been thought to be a safer alternative to pain medications, whose use has been linked with side effects.

https://newswire.net/newsroom/pr/00103793-experts-reveal-the-sleep-enhancing-tricks-for-arthritis-sufferers.html

Turmeric known to be helpful in managing arthritis pain

From panow.com

DEAR DR. ROACH: I am 88 and have had osteoarthritis in my hands and knees since I was in my 50s. I began taking Tylenol and Advil for pain. But on a recommendation from a health food store clerk, I started taking turmeric. Since that first dose, I have never had to take any pain medication again. I also have not had a knee replacement. My specialist is very pleased with my condition, and encourages my use of turmeric. I plan to up the dose from 150 mg daily because of research that shows its benefits in avoiding Alzheimer's disease. -- D.D.L.
       ANSWER: Turmeric has been shown to be helpful in some people with osteoarthritis, and is unlikely to have serious side effects; however, stomach upset is possible, and turmeric should be used with caution in people on warfarin or other anticoagulants.
       However, there is no good evidence showing that turmeric prevents or treats dementia.

https://panow.com/column/783579/turmeric-known-be-helpful-managing-arthritis-pain

Returning to School with Juvenile Arthritis

From juvenilearthritisnews.com

The last two weeks of August have always been hard for me. Knowing that school was around the corner came with mixed feelings. As much as I enjoyed school and missed my friends, there were many aspects of school I wished I didn’t have to deal with. After a leisurely, restful summer spent with my mum, I wasn’t prepared to go back to structure, hours of sitting in a metal chair, and exhausting days.
Summer is a time for rest and relaxation, especially for kids with juvenile arthritis. They don’t have to be confined to an uncomfortable desk for hours on end. Instead of staying still, they exercise their joints while swimming, biking and playing. They can stay in and relax on painful days. But school marks the end of this time of self-care. And it can be a difficult adjustment.

Getting back on track

Parents, be patient with your child as they transition back to school. Going back to structured classes and afterschool activities is tough on any kid. But getting back into a routine may be especially hard for your child with JA. After a relaxing summer, they may come home from classes totally wiped out. They may struggle with extra stiffness from getting up early in the morning. Some kids may even find the sudden onset of stress from classes brings on flares.

Gentle transitions

It can help to get your child back into their school routine slowly. Try getting back into the habit of waking up and going to bed early. Before school starts, try to find ways to help your child deal with morning stiffness, such as taking a warm shower or taking medicine upon waking.

If possible, consider postponing entering your child in after-school activities. Fatigue from juvenile arthritis can make it hard to readjust to school hours. Many of my friends with JA and I needed a few weeks to adjust to the full school day without feeling exhausted and achy by 3 p.m. Usually, by the third week of school, we felt up to adding in activities. If that’s not an option, make sure that teachers, school nurses, and activities leaders know your child may need breaks during the day.

Patience

Regardless of whether I was going into the fourth grade or my final day of undergrad, I was always a little anxious about the stress, fatigue, and extra pain. But my mum made the transition easier. She let me rest as much as I needed and didn’t push me into activities until I was ready to go. When I was in college, she reminded me to take it easy for the first few weeks and rest until I got used to the routine. For kids with juvenile arthritis, a little patience can make a huge difference.

https://juvenilearthritisnews.com/2018/08/23/prevent-juvenile-arthritis-from-ruining-return-school/

Rheumatoid arthritis warning - four uncommon signs of joint pain

From express.co.uk

RHEUMATOID arthritis symptoms include joint pain, inflammation and restricted movement. But the autoimmune condition can cause other warning signs in different parts of the body. These are the uncommon symptoms to watch out for.

Rheumatoid arthritis is the second most common type of arthritis in the UK.
Around 400,000 people in the country have been diagnosed with the condition.
Rheumatoid arthritis is an autoimmune condition, where the body’s immune system mistakenly attacks the cells that line that joints.
While it can cause joint pain or restricted movement, these are some less common signs to watch out for.

Bruising easily

Some rheumatoid arthritis patients may find that they bruise easier than other people, said medical website Everyday Health.
It’s caused by the body’s platelet count in the blood to drop, as a result of the condition.
“Autoimmune diseases like rheumatoid arthritis can cause your blood platelet count to dip below the normal level,” it said.
“Essentially, your body uses or destroys platelets faster than they’re produced, which can cause you to bruise more easily.”

Anaemia

The second most common type of anaemia is anaemia of inflammation and chronic disease (AI/ACD).
The condition is caused by low levels of iron in the blood, despite the body having a normal of iron stored away.
“This occurs because inflammatory conditions like RA interfere with the way the body uses stored iron and iron from diet,” said the medical website.
“Common signs of AI/ACD include weakness, fatigue, pale skin, fast heartbeat and shortness of breath.”

               Rheumatoid arthritis symptoms: Skin rash could be a sign of rheumatoid arthritis

                                                           (Image: GETTY Images)

Rash

A painful rash or skin ulcers could be a more serious complication of rheumatoid arthritis.
Around half of all patients develop rheumatoid nodules (lumps of tissue) under the skin.
These nodules can lead to itchy hands, feet or skin rashes.
But, if patients develop inflamed blood vessels, they may have painful skin conditions or mouth sores.

Dry eyes

Rheumatoid arthritis patients can often develop dry eyes.
The eye condition, which is known as keratitis sicca, may cause blurry vision or difficulty focussing.
“Dry-eye syndrome is a relatively common symptom in people who have rheumatoid arthritis.
“Talk to your ophthalmologist [eye doctor] about treatment if you have dry eyes. You may want to invest in a humidifier, or consider eye drops.”

https://www.express.co.uk/life-style/health/1004699/rheumatoid-arthritis-symptoms-joint-pain-signs-skin-rash