​Lifestyle Changes for Arthritis Pain

by Tracey Shaffer, RDN, LD ​

      May is National Arthritis Awareness Month. Arthritis is one of the most widespread health conditions in the United States. It currently affects over 53 million Americans and is expected to grow to over 67 million people by the year 2030. Arthritis is the leading cause of disability in the U. S. and it affects about one in four adults overall. The month of May is recognized each year as National Arthritis Awareness Month.
 
    There are three major forms of arthritis:
 
     Osteoarthritis:  Osteoarthritis (OA) is the most common form of arthritis. In OA the cartilage within a joint begins to breakdown and the underlying bone begins to change. It can cause pain, stiffness, and swelling. Osteoarthritis is usually caused by wear and tear of the cartilage that cushions the joints.
     Rheumatoid arthritis: Rheumatoid arthritis, or RA, is an autoimmune and inflammatory disease, which means that your immune system attacks healthy cells in your body by mistake, causing inflammation (painful swelling) in the affected parts of the body. RA mainly attacks the joints, usually many joints at once. RA commonly affects joints in the hands, wrists, and knees.
     Psoriatic arthritis:  Psoriatic arthritis is a type of arthritis linked with psoriasis, a chronic skin and nail disease. Psoriasis causes red, scaly rashes and thick, pitted fingernails. Psoriatic arthritis is similar to rheumatoid arthritis (RA) in symptoms and joint swelling (inflammation). But it tends to affect fewer joints than RA.
 
     Although there is no cure for arthritis, there are lifestyle steps you can take to ease the pain and reduce further symptoms.

1. Follow an Anti-inflammatory diet. A diet rich in whole foods, including fruits, vegetables, fish, nuts and beans is not only great for overall health, but can also help manage disease activity. These are all the principles of the Mediterranean diet, which is frequently touted for its anti-inflammatory and disease-fighting powers. Inflammatory foods such as saturated fats, sugary foods and beverages and highly processed foods may aggravate arthritis pain.
2. Walk! Walking has been shown to improve arthritis pain, fatigue, function, and quality of life. Walking is something almost everyone can do and can be done without any special equipment. You can begin at your own pace and build up your distance. There is no better time to begin a walking program than during Arthritis Awareness Month.
3. Manage your weight. Weight loss eases arthritis pain and improves the quality of life of adults living with arthritis, especially if they are overweight or have obesity. Following a healthy balanced diet and getting movement in each may do the trick.
4. Get enough sleep. Lack of sleep can make pain worse. Studies show that as many as 80% of people with arthritis have difficulty sleeping. By working on your sleep hygiene, you may be able to ease some of your arthritis pain.
5. Stop smoking. Arthritis is just one more reason to quit smoking. Smoking can worsen symptoms of arthritis and cause more joint pain. Research shows that smoking is harmful to you bones and joints.
6. Limit alcohol use. Alcohol's inflammatory effects can aggravate both degenerative joint pain from osteoarthritis and auto-immune conditions such as rheumatoid arthritis
7. Manage stress. Being under stress can worsen arthritis symptoms. The best solution is to manage stress before it can undermine disease management and quality of live. Meditation, walking and listening to music can all help manage stress. Find what works best for you.
   
   

Add this easy anti-inflammatory recipe to your meal plan to help reduce arthritis pain.

Spinach-Quinoa Bowls with Chicken and Berries
Serves 2

Ingredients:
3 cups fresh baby spinach or mixed greens
1 cup cooked quinoa
2/3 cup chopped cooked chicken breast
1/2 cup fresh blueberries or sliced fresh strawberries
2 tablespoons crumbled feta cheese
1 tablespoon sliced almonds, toasted, unsalted
2 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
14/ teaspoon Dijon mustard
1/2 teaspoon honey
1/2 teaspoon kosher salt

Directions:

1. Divide the spinach, quinoa, and chicken evenly between two 1-quart airtight containers. Top each salad evenly with the berries, cheese, and almonds. Cover and chill until ready to serve.
2. Just before serving whisk together the oil, vinegar, mustard, honey and salt in a small bowl. Divide the dressing evenly between the salads and toss to coat; serve immediately.
3. Dairy-free option: Omit the feta cheese and increase the sliced almonds to 3 tablespoons.

Nutrition information:
Calories 396, Fat 20 g, Protein 23 g, Carbohydrate 31 g, Fiber 6 g
Recipe Source: Cooking Light

Tracey Shaffer is a registered dietitian and certified health coach and owner of KC Nutrition Coach in Eastern Jackson County. She can be reached at [email protected]. You can visit her website at kcnutritioncoach.com.