Healthful Lifestyle Choices

Can exercise really affect my lifestyle?

Americans could significantly improve their health and quality of life by practicing some form of physical activity on a regular basis. According to the Surgeon General's Report on Physical Activity and Health, regular, moderate physical activity is beneficial in decreasing fatigue, strengthening muscles and bones, increasing flexibility and stamina, and improving an overall sense of well-being.

Is there a specific benefit of exercise for an arthritis sufferer?

Exercise helps to:

• Keep joints moving

• Strengthen muscles around the joints

• Strengthen and maintain bone and cartilage tissue

• Improve overall ability to do everyday activities

• Improve health and fitness by:

  • increasing energy level

  • improving sleep

  • assisting weight control

  • improving overall cardiovascular condition

  • decreasing depression

  • improving self-esteem and emotional health

What happens if I don't exercise?

Lack of exercise contributes to:

• Smaller and weaker muscles

• Brittle bones

• Pain

• Disfigured joints that stay in one position for so long that the ability to straighten them may be lost

• Loss of mobility in joints that may become locked in a position if they are not routinely worked

What type of exercise programs should an arthritis sufferer use?

A balanced exercise program is best. It should include a combination of the three main types of exercise:

• Range-of-Motion Exercises: These are basic stretching exercises to keep joints supple and mobile by moving them in their "range-of-motion" the normal distance joints can move in certain directions.

• Strengthening Exercises: These are beneficial because they help maintain or increase muscle strength. Common ones include isometric exercises (tightening muscles without moving joints) and isotonic exercises (moving joints without strengthening muscles).

• Endurance Exercises: These are beneficial because they strengthen the heart, while making the lungs more efficient and improving stamina. They also help improve sleep, weight loss and your mood. Examples are walking, cycling and swimming.
  Before you begin an exercise program, you should consult a physician or a physical therapist, especially if you have not exercised in a while, have had any surgical procedures, or are over age 40.
  
  

What can I do to ensure I'm eating a balanced diet?

Physicians recommend seven basic steps for a balanced, healthy diet based on The Food Guide Pyramid developed by the U.S. Departments of Agriculture and Health and Human Services:

1. Eat a variety of foods

2. Maintain an appropriate weight

3. Consume fat and cholesterol in moderation

4. Consume sugar in moderation

5. Eat plenty of fresh fruits and vegetables

6. Use salt and sodium in moderation

7. Drink alcohol in moderation

Why is calcium important?

A diet low in calcium and Vitamin D increases the risk of developing osteoporosis-- a condition where bones become thin and brittle. As calcium is one of the principal factors that helps the body build and maintain strong bones, not getting enough calcium may hinder bone development. Obtaining enough Vitamin D is also important because it aids in absorbing calcium from food. Vitamin D is found in foods such as fortified dairy products and in sunlight.

Arthritis in my hands makes it difficult to cook. What do you suggest?

Several things can be done to make meal preparation easier when joints are sore or swollen. Some include:

1. Take rests while preparing meals to give joints a break

2. Use convenience foods once in a while to lower the strain of cooking food

3. Keep common cooking utensils in an easy-to-reach place

4. Buy presliced and prechopped vegetables from the grocery store to eliminate work involved in slicing and dicing

5. Use kitchen appliances such as electric can openers and microwave ovens to ease the burden of cooking
   
   

How will losing weight help my arthritis?

Being overweight puts stress on joints, particularly the weight-bearing joints such as the knees and hips. It has a negative impact on mobility. Losing weight can be made fun by engaging in physical activity that is enjoyable. Changes in diet will probably also be necessary, but the payoff is that being at an optimal weight makes people feel happier and stronger.

How will limiting my sodium intake help my arthritis?

Sodium, common in processed, fast foods, causes water retention, as do some arthritis drugs such as corticosteroids. Your doctor may recommend a low-sodium diet for arthritis patients because water retention may cause joints to swell, sometimes restricting movement.

What are treatment options for arthritis?

The Arthritis Foundation (www.arthritis.org) and American Academy of Orthopaedic Surgeons (www.aaos.org) web sites contain many articles and patient education information that you may find helpful as well.