How can losing weight help your arthritis?

Living with arthritis can be a trying process that leaves patients searching for more therapeutic answers. While it's been noted that exercise and proper nutrition are two common ways you can help ease arthritis pain on your own, many wonder whether losing weight may have a profound impact on the severity of arthritis symptoms.

Obesity risks

According to John Hopkins Medicine, joint pain is strongly associated with body weight, and obesity is a big risk factor for severe arthritis. Being overweight puts substantial pressure on your knees, and if you're at least 10 pounds heavier than what's recommended, you are increasing pressure on your knees by between 30 and 60 pounds with each step. For overweight men, the risk of developing osteoarthritis in your knee becomes five times greater, and with obese women the risk becomes four times greater. Losing as little as 10 pounds may help reduce pressure that's being forced upon your joints, allowing them to ease tension and potentially increase overall range of motion.

Benefits of losing weight

While shedding a few pounds is always a good idea, it's also proven to do wonders for your arthritis. Not only will your joints be relieved of extra pressure, but you'll also ease other general symptoms of arthritis, including inflammation and pain. According to the Arthritis Foundation, weight loss can lessen pain, improve function and lower inflammation levels in the body, especially when achieved from exercise.

How to effectively lose weight

Unfortunately, losing 10 pounds can't be achieved by the simple flick of a wand. It takes hard work and determination, and most importantly, it requires a plan. For starters, set a weight loss goal that's realistic, especially if exercising has never been one of your focal points. Shedding 10 pounds in two months is a great first target goal to strive for.

Once your weight loss objective has been set in place, it's time to start putting in the hard work. But before hitting the gym or running on the treadmill, it's actually what you write that can be more beneficial than what you do. Keeping a food journal handy is the best way to count your calories up and see firsthand all the things you're putting into your body. If you're looking for a few quick calorie-cutting solutions, try implementing these into your diet:

• Avoid consuming high-sugar or caffeinated beverages
• Switch to "light" products, such as dressings and sauces
• Limit your salad toppings
• Eat half of your meals and store the rest for leftovers

If you're hesitant about working out, you must remember that it doesn't require a gym membership to get all the suitable exercise you need to lose weight. Getting 30 minutes of moderate aerobic physical activity five times a week is the best suggested way to trim pounds and stay healthy, and can be achieved with simple exercises such as going for a light jog or cycling around your neighborhood. Remember, all it takes is 10 pounds to potentially decrease pain and inflammation in your symptoms of arthritis.

To learn more about living with arthritis:

Arthritis & Depression: Recognize the Signs
My Story: Waging a War Against Self-Pity
10 Tips to Fight Arthritis Burnout