osteoarthritis (OA) occurs because of wear in cartilage, cushion between bones in joints. And there are no pills or shots that can slow down this process.
But here is what you can: weight loss. If you are overweight, the pounds can relieve arthritis pain now and lower your chances of serious sets and surgery on the road, says Amanda Sammut, MD, Head of Rheumatology at Harlem Hospital Center in New York.
How can you take advantage of this powerful arthritis treatment? Make a plan with your doctor's help.
Diet Plan For Fast Fat Loss - 11 A Weight Loss Plan
Weight loss can help prevent OA - and treat you if you already have it - in some ways:
- Relieves the pressure on your joints, such as knees And the hips. The least extra weight you have to carry, less wear on your body. A loss of only 10 pounds can take from 30 to 40 pounds of pressure when you walk, says Sammut.
- can decrease levels of proteins that cause swelling. Fat cells create proteins that cause swelling along your body and can damage the joints. Weight loss can help you lose extra fat and can relieve swelling even in joints that do not carry your weight.
The benefits of weight loss can be dramatic. If people who are overweight lose 10% of body weight - 20 pounds for a person of 200 pounds - they can relieve their pain in the joints by half.
There is no secret formula for weight loss when you have OA. It's all about more physical activity and a healthier diet. But it is difficult to make these changes in the real world.
That's why Reumatologist Rebecca Manno, MD, recommends that you get help from experts from the beginning.
"You need a structured plan you can follow," says Manno, from the Medicine School of Johns Hopkins University in Baltimore. Professionals can help you create a personalized approach. In addition to your doctor, it suggests that you work with:
- a physiotherapist , who can help you work on a personalized physical activity plan that takes His joints of Achy, age, and other things into account. a nutritionist or nutritionist, whom can help you create a healthy eating approach that reflects your nutritional needs and tastes and personal dislike.
Manno says you do not have to see these experts for a long time. Some meetings can be enough to learn what you need to do. See what your insurance will cover.
After that, you and your doctor can decide what your next steps should be. If you need to lose more weight, point to fall 1 or 2 pounds per month. Sammut says some people focus on not earning more weight for a while before starting to try to lose. Minor goals are easier to achieve.
There is no ideal weight loss plan for everyone. You need to find what works for you. But some of these tips can get you on the right track.
Keep a food diary. Manno suggests that you write everything you eat for a few weeks before making some changes in your habits. So you have an idea of what you really eat and not what you think you eat. Look at your doctor or nutritionist so you can decide where to improve.
Start with easy changes in the foods you eat. If you make many major changes in your diet at the beginning, it is less likely to stay with it. For example, your first step can be cut sugary drinks like soft drinks, sports drinks and juices. Sammut says it's a simple way to get rid of some empty calories.
Do not look for a miracle diet. There is not one. Your best bet is a typical healthy diet with many vegetables, and some whole fruits and grains. You can also include healthy fats (such as olive oil and nuts) and proteins (such as fish). Aim to reduce processed foods as well.
Choose exercise that is not difficult in your joints. While everyone is different, you probably want to avoid activities that involve running or jumping, which can put a lot of stress in your joints. Friendly activities include hiking, cycling and swimming.
Exercises that build your strength are also important. Stronger muscles support their joints and have their pressure. You can try to use resistance bands, weigh lifting or exercises that use your body weight. Soft stretching moves like yoga and tai chi helps as well. Find something you really like. Even the ballroom dance can be great exercise, Sammut says.
Make sure you're ready. If you start a weight loss plan before being truly compromised, it is less likely to succeed. "For this to work, you have to believe that weight loss is really part of your treatment, as well as the pills you take for blood pressure and cholesterol," says Manno.
So do not hurry at all. Talk about your approach to your doctor and family. Think about short- and long-term benefits. Weight loss is always a challenge under any circumstances. But when it comes to OA, it is one of the most powerful treatments we have.
