Living with arthritis
There are many things you can do to help manage arthritis. Maintaining a healthy lifestyle can help control the symptoms. Diet Eating well is important for your overall health and wellbeing. A healthy diet can help you maintain a healthy weight, which reduces the pressure put on your joints. This might help reduce joint pain. There is some evidence to suggest that eating healthy fats, such as monounsaturated and omega-3 fats, rather than unhealthy fats such as polysaturated fats, can help reduce the symptoms of arthritis. While these benefits are modest compared to medication, they have no side effects and have other benefits, such as reducing your risk of heart disease. If you have arthritis, you should aim to eat: a healthy balanced diet a more Mediterranean-style diet, with plenty of fish, pulses, nuts, olive oil, fruit and vegetables more saturated fats, such as in vegetable oils, avocados and many nuts and seeds more omega-3 fatty acids, such as from oily fish less saturated fats, such as from red meat, poultry, and full-fat dairy less energy dense foods, such as in fatty and sugary foods to avoid gaining weight an adequate calcium Dairy products do not cause arthritis. The calcium in dairy products is important for strong bones, which is especially important for people with arthritis, who may be at increased risk of osteoporosis (weak and brittle bones). Eat plenty of calcium-rich foods including dairy products (milk, cheese and yoghurt), nuts, seeds and fish, such as sardines or whitebait (particularly if you eat the bones). If you have gout, avoid foods containing purines (meat, seafood, foods containing yeast) Others believe acidic fruits, such as lemons, oranges and grapefruit, and nightshade vegetables, such as potatoes, eggplants and capsicum, can make symptoms worse. However, there is no proof of this, and avoiding these foods may do more harm than good. If you need advice about your diet, ask your doctor to refer you to a dietitian. Exercise regularly Getting regular exercise is one of the most effective ways that you can treat arthritis. Exercise can help in many ways, including: helping with balance keeping muscles strong to support the joints reducing joint stiffness reducing pain and tension in your joints decreasing fatigue and depression keeping you mobile boosting your energy and mood improving sleep The type of exercise that is best for you will depend on the type of arthritis. It is important to find the right type and level of exercise. Try to be realistic about the amount of exercise you are able to do and choose an activity you enjoy. There are 3 types of exercise that combine to make up a good fitness program. They are: range of movement — this helps improve strength and flexibility and promotes good posture; try swimming, tai chi and golf strengthening — this will help build the muscles, which in turn provide better support for your joints; try weight training aerobic — this raises your heartbeat, which helps to improve your level of fitness by strengthening your heart; some of the best forms of aerobic exercise are brisk walking, cycling and tennis You may experience some pain when you first start a new exercise program. This is often due to new muscles being used. However, if you feel pain for longer than 2 hours after exercising, or you have any pain in the joints, consult your doctor or physiotherapist before doing the exercise again. If you have osteoarthritis, a moderate exercise program is far more beneficial than a strenuous program. Too much exercise can cause further pain and joint degeneration. Try to do small exercises every day to improve your range of movement. Never force a painful joint. If you have rheumatoid arthritis, make sure you get the right balance between rest and activity. Exercise when you are least tired and try to do small exercises every day in every joint. Swimming and cycling are good low impact choices. You can still exercise during a flare-up, but you should reduce the intensity of your workout. Manage your pain Pain can be caused by inflammation, damage to the joints and muscle tension. It can be worse when you are tired or stressed. Some things you can do to manage pain include: taking pain killers. Your doctor or pharmacist can advise you exercising regularly to keep the joints moving using hot (a warm bath, heat pack or hot water bottle) or cold (ice pack) treatments throughout the day looking after your joints by avoiding activities that make pain worse using therapies such as massage, acupuncture, transcutaneous electrical nerve stimulation (TENS) or mindfulness techniques Modify your home If you have arthritis, it’s important to protect your joints by finding the best techniques for doing daily tasks and making good use of equipment designed to make your life easier. Products and equipment are available that can, for example, help you to: turn doorknobs and keys reach for and pick up objects get in and out of chairs get dressed prepare food do household cleaning manage in the bathroom If your arthritis makes you unsteady, make sure you reduce your risk of falls. To find out more: read Arthritis Australia’s booklet ‘At home with arthritis’ visit Independent Living Centres see an occupational therapist Seek support when you need it If you have arthritis and you work, there are many services available to help you. Arthritis is a recognised disability, which means you have certain rights. You may also be eligible for extra support, such as by modifying equipment or changing your work schedule. To find out more: Read Arthritis Australia’s booklet ‘Stepping out: a guide for young adults with arthritis. visit JobAccess.