Weight loss tips at home exercise9/25/2023 ![]() Think of it like a creaky door hinge: If you don’t do anything, it gets worse and worse. “That’s because any sort of exercise helps lubricate the joints and maintain function. ![]() ![]() Research shows if you do even a little bit of exercise, pain will decrease, she says. “If you don’t move the joint, it will actually become more painful.” It may feel counterintuitive with stiff, painful joints, but not moving can actually make arthritis symptoms worse: “It’s one of those negative cycles,” explains Audrey Lynn Millar, PhD, PT, chair and professor of physical therapy at Winston-Salem State University in North Carolina. “Anti-inflammatory foods also indirectly support weight loss by boosting energy levels, improving digestion, and supporting decreased food consumption because these foods are more filling,” says registered dietitian Cat Taylor, LD, CSSD, with Nutrition on Demand. These foods can help your body better manage normal inflammation, as well as help it put out the excess inflammation that comes with inflammatory arthritis. An anti-inflammatory diet is helpful for anyone who is trying to lose weight, but it’s particularly important if you have arthritis, says Robin Foroutan, MS, RDN, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Those mostly come from plants, like veggies and fruits, whole grains, nuts and seeds, legumes, and herbs and spices. Here are 12 more tips to help you shed unwanted pounds and help your joints feel better: 1. One CreakyJoints Facebook member Brenda keeps her advice simple and to the point: “Eat whole fresh foods! Get rid of the processed crap!” (Try these tips to make cooking with arthritis easier.) Watch your portions, have regular, balanced meals, and of course, exercise more. The basics to losing weight apply to everyone, whether you have arthritis or not: Eat a variety of fruits and veggies and choose whole grains, low-fat dairy, and lean protein. One study published in the journal Arthritis Care & Research showed regardless of the type of initial treatment, people with RA who were overweight or obese were significantly less likely to achieve sustained remission, compared to those with a healthy BMI. Plus, obesity may also impact how well your meds work. “Extra weight also places increased pressure and stress on the joints, which can worsen the pain and stiffness associated with inflammatory arthritis,” says Dr. In fact, a research review of 329 studies found that obesity can lead to more active and severe rheumatoid arthritis (RA) and psoriatic arthritis. How Your Weight Affects InflammationĬytokine levels are already high when you have inflammatory arthritis obesity takes it up a notch. The role of weight loss is one of many things your doctor might not tell you about managing arthritis. Andrews, MD, medical weight management specialist at the Hospital for Special Surgery in New York City. “Fat tissue releases proteins called cytokines, which cause inflammation in the body,” explains Caroline A. Add some stiff, achy joints and extra dose of fatigue to the task, and it may feel near impossible.īut with some effort, you can slim down, and here’s why it’s important: Excess weight can make inflammatory arthritis even worse. Dropping extra pounds can be tough enough.
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