Living with arthritis can make even doing the simplest things difficult. However, there are many things you can do to improve function and reduce the pain and discomfort related to arthritis.
Making behavioral changes in what you eat, how you work, exercise, and joint care, can make a significant impact on your quality of life.
Eating Healthy
Eat a balanced diet that includes food that have anti-inflammatory properties, like:
tomatoes
olive oil
green leafy vegetables, such as spinach, kale, and collards
nuts like almonds and walnuts
fatty fish like salmon, mackerel, tuna, and sardines
fruits such as strawberries, blueberries, cherries, and oranges
Reduce or avoid foods that can increase inflammation, like:
refined carbohydrates, such as white bread and pastries
French fries and other fried foods
soda and other sugar-sweetened beverages
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard
If you are dealing with significant inflammation, consider a Mediterranean Diet as a great option to help in reducing inflammatory bouts of arthritis.
Managing your weight through proper diet can help reduce the stress and strain on your joints which can also reduce pain and increase function.
Workplace Changes
Arthritis can affect how we feel at work. With many jobs requiring considerable computer work and a seated posture for most of the day, try these changes to help you feel better at work.
Make sure your workstation is set up to “fit” you. This starts with making sure you have a proper fitting chair that provides postural support that reduces stress on your joints.
Next, look at your worksurface, is it too high, or too low. Standard desk heights are about 29” to 30”, which are typically ideal for about a 6’4” individual. People outside this height should make adjustments to the worksurface height, or use footrests to help elevate them to proper work surface height.
Finally, take frequent breaks throughout the day to stretch and move to increase blood flow to tissues, joints, and reduce stiffness.
More labor intensive jobs, like construction, it is important to ensure proper form when lifting, rotating tasks so that you reduce repetitive activities, and reduce exposure to vibration which can aggravate your arthritis.
Contact a certified ergonomic evaluation specialist in your area to help you with questions about your work. John Naumann, CEES works with Pritchette Physical Therapy in Arizona and is more than happy to help you with your local needs. He can be reached at j.naumann@pritchettept.com
Exercise
Arthritis can make you feel like not exercising. However, being active can help reduce and prevent pain. Regular exercise can also:
improve your movement and joint mobility
increase muscle strength
reduce stiffness
boost your energy
As long as you do the right type and level of exercise for your condition, your arthritis won't get any worse. Consult with a physical therapist about how to exercise while living with arthritis.
Proper Joint Care
If you are living with arthritis, it's important to look after your joints to avoid further damage. For example, try to reduce the stress on your joints while carrying out everyday tasks like moving and lifting.
To help protect your joints:
use larger, stronger joints as levers
use several joints to spread the weight of an object – for example, use both hands to carry your shopping
don't grip too tightly
Consult with a Physical Therapist
Physical therapy is a great option to help reduce the pain and improve function for people living with arthritis. Pritchette Physical Therapy offers many treatment options, including Aquatic Therapy, which can help provide an ideal environment when treating arthritis. Contact our office at 480-785-5415 with your questions about how you can address your arthritis.