Arthritis is not a single disease but an umbrella term for a group of conditions that cause pain and inflammation in and around the joints. It affects people of all ages including children and there are many types with a range of symptoms. The most common are pain, tenderness and stiffness around the joints, reduced movement and function, inflammation, redness and warmth and muscle weakness.

By far the most common form is osteoarthritis. While usually detected in those over the age of 50 it can start at a younger age following over-exertion, injury or as a result of another joint problem. The cartilage protecting the bones around a joint becomes thin leaving the ends of the bone exposed. This makes movement painful as the bones rub together. Osteoarthritis is most often found in the joints of the hands, knees, hips and spine.

The second most common form is rheumatoid arthritis which is more severe but less prevalent. It is most likely to arise between the ages of 40 and 50 and is three times more common in women than men. Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the lining of the joints causing inflammation and pain. Movement may be reduced and bones and cartilage broken down.

Other forms of arthritis include ankylosing spondylitis, gout, and lupus. While there is no cure for arthritis there are various treatments that can successfully slow down its effects and minimize joint damage. Plus there are some adjustments you can make to your diet and lifestyle to stay mobile and pain free.

1. MANAGE YOUR WEIGHT Many people with arthritis, particularly osteoarthritis, are overweight while others may gain weight as a result of their restricted mobility. Being overweight puts extra strain on already burdened joints, especially the ankles, knees, hips, feet and spine. Maintaining a healthy weight can help relieve the tension in your joints, reduce pain and maintain or improve mobility. If you're overweight slimming can help slow the progression of arthritis.

2. EXERCISE Everyone can benefit from some form of exercise even those with arthritis. Arthritic people who exercise have higher levels of fitness, better muscle strength, and a greater ability to do daily tasks and improved mood and emotional wellbeing. Exercise also helps to maintain a healthy heart and blood vessels and some specific exercises may help to improve bone strength. Aim for a mix of strength training, stretching and aerobic exercise.

3. EAT TO EASE SYMPTOMS In addition to following a well balanced diet for overall wellbeing and to maintain a healthy weight, Arthritis Research UK says it is worth having a good intake of the following nutrients:

a) Omega-3 fats Inflammatory types of arthritis such as rheumatoid may be helped by omega-3 essential fatty acids EPA and DHA found in oil-rich fish. Promising research at the University of Bristol has for the first time linked omega-3 intake to the slowing or prevention of osteoarthritis too. Early signs of the condition such as degradation of collagen in the cartilage reduced when omega-3 fats were consumed.

b) Glucosamine sulphate and chondroitin These supplements are commonly taken for arthritis. Both are found in the body. Glucosamine is one of the building blocks for cartilage while chondroitin is a substance that helps keep cartilage spongy and healthy by drawing in water. Latest research suggests they are not particularly effective at relieving pain although Arthritis Research UK argues taking supplements may still be worthwhile for some osteoarthritis sufferers to help nourish the cartilage (ask your doctor before taking supplements).

C) Vegetables Scientists at the University of East Anglia found a compound in broccoli called sulforaphane which may block the enzymes that cause joint destruction in osteoarthritis. Another study found women with the highest intake of vegetables of the allium family (garlic, onions and leeks) have the lowest levels of hip osteoarthritis.

4. CONSIDER COMPLEMENTARY THERAPIES Some approaches thought to offer relief include the Alexander technique, acupuncture, aromatherapy, wearing a copper bracelet and homeopathy. Other methods include magnet therapy, relaxation, meditation and hypnosis, manipulative therapies such as chiropractic or osteopathy, wax bath therapy and herbal medicine. Tell your doctor about any therapies you want to try but continue to take your prescribed medication. Also tell the complementary practitioner about your condition before receiving any treatment.

5. TRY NEW WAYS TO MANAGE PAIN Even when you do all of the above there may still be times when you experience arthritic pain. Experiment with techniques to manage it: apply an ice pack, take a warm bath, meditate, try deep-breathing exercises or listen to music.


Copyright (c) 2013 Frankie Windson