 |
|
Living with RAStaying Fit and Healthy with RAIf you have rheumatoid arthritis (RA), then you may already know that regular exercise keeps joints moving and maintains flexibility. Safe exercise that is approved by your rheumatologist can help improve your stamina and ability to perform daily tasks such as walking, dressing, or making your bed. Exercise may also help relieve stress and can possibly help you feel more relaxed and focused. Eating well is important too. Excess weight puts stress on your hips, back, hands, feet, and joints and can make arthritis symptoms worse. Get some exerciseExercise and arthritis are not mutually exclusive. In fact, moderate exercise may help improve symptoms of RA. First, talk to your rheumatologist before you start any kind of exercise regimen. You should also be sure that the type of exercise you choose will help you, not hurt you. Walking, water aerobics, and yoga are forms of exercise that some RA patients may find enjoyable. You may enjoy other kinds of exercise, such as golf or biking, but make sure you prepare your body for these sports with the appropriate stretches and warm-up exercises. Also make sure that more strenuous exercises or team sports don't put undue stress on joints or increase your risk for injury. Again, a conversation with your rheumatologist or even a physical therapist can help you make smart fitness choices. Before you exercise, it is important to warm up or stretch. Beginning a workout with cold muscles can cause joint pain and increase your risk of injury. A series of simple stretches can get your muscles ready for duty. Even a walk around the block can help since it increases circulation and blood supply to your muscle tissue. Dress comfortably when you exercise. Don’t wear anything too tight or binding. Invest in a comfortable pair of walking shoes or sneakers. Finally, if you feel pain during exercise, stop immediately. Contrary to the saying “no pain, no gain,” pain can signal a serious injury or resistance from your body or that the exercise you are doing is not right for you.1 Talk to your rheumatologist about preventing injury and maintaining a safe and healthy exercise regimen. Eat rightA good diet promotes overall health and helps control your weight. Be sure to make fruits, vegetables, and whole grains a part of your daily nutritional habits. Eat sugar, salt, and fat in moderation. Research has suggested that certain foods can affect your RA. For example omega-3 fatty acids, which are found in fish, are thought to help reduce inflammation. Foods rich in calcium, such as dark green vegetables, low-fat cheeses, and skim milk, can help strengthen bones.2 If your rheumatologist has discussed joint surgery with you and you are overweight, your rheumatologist may suggest a weight-reduction program. Consult your rheumatologist and a dietician (if necessary) to find the best diet plan for you. Together you can set healthy and realistic goals so you can be ready when the time comes for your surgery.1 Even if you are not preparing for surgery, you should still consider adopting a healthy eating plan that can help reduce your risk for many conditions, including heart disease, diabetes, and hypertension.1,2 And this doesn’t mean big changes right away. Just reducing portion size or substituting a high-fat food for a low-fat food can get you on the road to a healthy and manageable diet. For example, if you cut your usual serving of butter from two pats to one, you cut 35 calories and 4 grams of fat. Think of what that means over the course of a week, a month, or even a year. It all adds up.1 Remember, keeping yourself healthy in other ways will help you to better manage your RA symptoms and keep you doing the things you enjoy. Before you abandon your usual regimen, however, consult with your dietician or rheumatologist to create healthful menus. Bookmark this page Most recent Living Guide articles Bibliography:
|