Good nutrition and exercise to fight arthritis
When you hear “arthritis”, it’s easy to conjure up images of creaky joints and poor posture. The truth is, arthritis IS a real health problem – and it can certainly take a toll on your quality of life.
But what exactly is arthritis? Imagine a delicate network of joints cushioned by smooth cartilage, allowing fluid movement and flexibility. Now, envision this network under attack, worn down by inflammation and wear-and-tear.
This, in essence, is arthritis – a condition that affects millions of people, impacting severely on one’s mobility and comfort.
Arthritis comes from the Greek words "arthro" meaning joint, and "itis" implying inflammation. There are over 100 types of joint disorders that include everything from osteoarthritis to the autoimmune condition known as rheumatoid arthritis.
How arthritis progresses
Picture your joints as the hinges of a well-oiled door, making movement easy and seamless. Over time, these hinges can become rusty, worn down by the rigours of age, injury or genetic predisposition. The once-smooth cartilage, like a cushion between bones, begins to fray and degrade, exposing raw surfaces that grind against each other with every movement. Meanwhile, your body's immune system, which is meant to defend against foreign invaders, starts to attack its own joints.
And so, unfortunately, arthritis progresses, causing more troublesome symptoms with each progression. Inflammation, pain, difficulty moving around, and inflexible joints are all common symptoms of various types of arthritis.
Healthy diet and regular exercise to the rescue!
Despite the challenges of arthritis, there are effective ways to manage its progression. Exercise is a key player. It might seem like you need to avoid movement when your joints are painful, but doing targeted exercises actually helps in fighting back against arthritis. Exercises that focus on flexibility, strength and endurance help to maintain joint function and provide relief from pain and inflammation.
Try low-impact activities such as swimming, cycling and tai chi – gentle yet effective ways to nurture your joint health, thus enhancing your range of motion without subjecting joints to undue stress.
Don’t miss out on the benefits of strength training. These exercises focus on building muscle around the affected joints – all the better for support and stability, and shielding them from further damage. Meanwhile, aerobic exercises, such as brisk walking or water aerobics, are evergreen cardio workouts that are great for overall well-being, weight management and fitness.
Food fighters
In tandem with exercise, proper nutrition is a powerful friend in the fight against arthritis. Just as a well-fortified fortress withstands a siege, a balanced diet that’s packed with anti-inflammatory foods strengthens your body's defences against arthritis. Stock up on foods that are high in Omega-3 fatty acids, such as fatty fish, flaxseeds and walnuts. These are good food helpers to quell inflammation and reduce joint pain. Similarly, brightly coloured fruits and vegetables are brimming with antioxidants and phytochemicals, which help to combat oxidative stress and enhance tissue repair.
Moreover, maintaining a healthy weight is not to be underestimated in managing arthritis symptoms, as excess weight can stress your joints further and cause inflammation.
Good to know
Arthritis can feel overwhelming, but understanding its roots and how it progresses will empower you to take charge of your health. Make exercise and good nutrition lifelong health pillars to strengthen your mobility and ease the impact of arthritis.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.