It may seem counterintuitive to exercise when suffering with joint pain, but physical activity is actually a natural pain reliever for most people suffering from arthritis.
A recent study published in Arthritis Care and Research journal concluded that regular exercise, specifically the Arthritis Foundation Exercise Program, is an effective course in significantly improving and managing arthritis pain. This is good news for the aging population of U.S. baby boomers who want to get back to basics with a natural remedy for pain. In fact, arthritis is projected to increase by 40 percent, affecting 67 million Americans, in the next two decades.
The in-depth study looked at the effectiveness of the Arthritis Foundation Exercise Program, developed in 1987 to reduce pain and stiffness by keeping joints flexible and muscles strong. Key findings of the study include participants reporting a decrease in pain and fatigue, an increase in upper and lower extremity function, and an increase in strength after participating in the basic, eight-week exercise program. Also, participants who continued the exercise program independently, beyond eight weeks, sustained improvement in reduced stiffness.
Increased Risk Of Developing Rheumatoid Arthritis When Birth Weight Exceeds 10 Pounds
People who have a birthweight over 10 pounds are twice as likely to develop rheumatoid arthritis when they are adults compared to individuals born with an average birthweight, according to a study published by researchers from Hospital for Special Surgery online in advance of print in the Annals of the Rheumatic Diseases. While the mechanism for this association is unclear, the study identifies a potentially modifiable risk factor and highlights a potential way to decrease the incidence of the disease.
1. In arthritis Gentle exercises like walking , yoga are helpful. Stop any exercise if joints are inflamed and painful.
2. A healthy diet which do not cause indigestion and constipation are advised. Foods which cause obesity should be avoided.
3. Weight should be controlled well.
4. Apply heat compresses to relax muscles and ease pain
5. Reduce stress by practicing yoga and meditation
According to ayurveda persons who have healthy bones and skeletal system are known as “asthi sarapurusha”. These persons will have strong bones, teeth and nails. They will be very strong, active and enthusiastic.
Minerals like Calcium, phosphorous, magnesium along with protein and collagen help to build bones. Vitamin D is needed to make bones strong. Hormonal imbalances, increased intake of proteins, salt and stimulants interrupt bone building. Stress and prescription drugs also disrupt the process of bone building. Deficiency of these nutrients leads to osteoporosis, inflammation of joints (arthritis) and painful joints. Dificiency of vitamin D leads to painful joints, stiff neck, hairloss and bone loss.
* Exposing skin to sunrays makes vitamin D available to body. Oysters, cottage cheese and eggs contain small amount of vitamin D.
* Vitamin C encourages collagen production. Hence adequate intake of citrus food helps to supplement Vitamin C .
* Cereals, legumes, Leafy greens and yellow, orange, and red vegetables supply good amounts of calcium.
* Dry fruits, Nuts , seeds (sunflower, black sesame and pumpkin seeds) and their oils are abundant with vitamins and minerals as well as healthy essential fatty acids such as omega-3-and-6 .
* Regular exercise helps to build strong bones and reduce calcium loss. It makes joints stronger and healthy.
* Stress reducing techniques like yoga and meditation help to reduce calcium depletion.
* Avoid excess intake of coffee, tea, cola etc.
* Try to maintain normal weight and avoid getting overweight