AGE | Bend, Don’t Break: Everyday Strategies for Managing Arthritis
As we age, our bodies change, and we might start to feel pain in places we may not have before. According to the Centers for Disease Control, about 1 in 4 people have been diagnosed with arthritis (https://www.cdc.gov/nchs/products/databriefs/db497.htm). Arthritis is defined as inflammation affecting the tissues surrounding the joints (https://www.cdc.gov/cdi/indicator-definitions/arthritis.html). Arthritis symptoms can include pain, stiffness, and swelling in and around the joint (https://www.niams.nih.gov/community-outreach-initiative/understanding-joint-health/living-with-arthritis). Arthritis can lead to disability or difficulties in daily functioning. So, what are some ways to manage arthritis?
First, keep in mind that it is important to consult with your doctor if you are feeling new pain in your body to determine the cause of the pain, or if you are starting a new physical activity or weight management plan. It is important to keep your medical team abreast of changes to your health to best develop a treatment plan.
Individuals diagnosed with arthritis can still live a fulfilling life. People living with arthritis can implement lifestyle changes to help manage pain and reduce flare-ups. These include physical, dietary, and mental approaches (https://www.arthritis.org/healthy-living).
According to the Mayo Clinic, it is important to maintain good posture, keep your joints flexible by doing daily stretches, and know your limits by balancing activity and rest (https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440). By staying active, individuals can improve flexibility, strengthen muscles, manage weight, and improve mood. However, it’s best for people with arthritis to avoid exercises and activities that are high impact or repetitive in motion.
Walking is a great option for those with arthritis. Walking offers many benefits for the body and the mind. It is inexpensive (no gym membership needed), convenient (you can do it when you want to), fun, and social. Walking is a great way to catch up with friends or family or to meet new people. You can walk indoors and outdoors. Walking outside adds another element of connecting with nature and breathing fresh air. Walking is also a great way to start an exercise plan.
Other ways to help manage pain and improve mood are activities such as tai chi or yoga. Both activities encourage connection with the body through breathing techniques and stretches.
What you eat is just as important as how you move. The foods you eat fuel your body and your mind. The Arthritis Foundation suggests eating a diet rich in whole foods, including fruits, vegetables, fish, nuts and beans (https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/the-ultimate-arthritis-diet). Eating these types of food have many health benefits, including lowering blood pressure and help curbing inflammation.
There is no one-size-fits-all management program for those living with arthritis. It is important to include your health care team and your home support system in designing and implementing your plan. Document the pain you are having and track when you have it to see if there are patterns you can share with your team. Remember, it is important to discuss any changes or issues with your support team.
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