Читать книгу Arthritis For Dummies - Barry Fox - Страница 35

Chances are excellent that you can do much to ease your arthritis-related pain, stiffness, swelling, and decreased range of motion just by changing certain things you do every day.

The following list goes over some options you may want to consider:

 Eat a healthful diet. By this, we mean a diet that includes plenty of fish, fresh fruits and vegetables, and whole grains, with a minimum of processed meats and salad oil (corn, safflower, or sunflower). This healthy, well-balanced diet also has anti-inflammatory effects, which is important as so many forms of arthritis are linked to inflammation. The Mediterranean diet fits the bill perfectly, and has the added bonus of warding off both heart disease and certain types of cancer.See Chapter 11 to get the skinny on the elements of a healthful diet and how to make it a permanent and delicious part of your life.

 Consider taking certain supplements. Many supplements can help ease the symptoms of different kinds of arthritis, including antioxidants (beta-carotene, vitamins C and E, and selenium), boron, vitamin B6, niacin, vitamin D, zinc, grapeseed extract, flaxseed oil, green tea, glucosamine sulfate, chondroitin sulfate, SAMe, bromelain, and others.Supplements for arthritis are discussed at length in Chapter 11.

 Exercise daily (whenever possible). Countless studies have shown that exercise can help lubricate and nourish the joints by forcing joint fluid into and out of the cartilage. Underexercised joints don’t get much of this in-and-out action, so cartilage can thin out and become dry. Brisk walking and swimming or walking in the shallow end of a pool may be some of the best exercises for those with arthritis, because they don’t put undue stress on the joints and are easy and fun to do.For a look at exercises that help ease arthritis symptoms, see Chapter 12.

 Watch your joint alignment. Making sure to stand, sit, walk, run, and lift correctly can help protect your joints from injury or excess wear and tear.We discuss the best joint-saving techniques in detail in Chapter 13.

 Control stress, aggression, and depression. The way you think and feel about your arthritis pain can actually make it worse. So can stress, anger, hostility, aggression, and depression. Luckily, you can reduce your pain just by reducing your stress levels and tapping into your natural potential for relaxation.In Chapter 14, you’ll learn all about positive thinking, biofeedback, controlling your breathing, laughter, prayer, and spirituality — all of which are effective ways of improving your mood, easing your pain, and making you feel better all over.

 Organize your life for maximum efficiency. Studies have shown that people who actively manage their arthritis and find new ways to cope with physical problems feel less pain and fatigue.In Chapter 15, we give you helpful tips for managing arthritis on a day-to-day basis. Included are ideas for conserving your energy, getting a good night’s sleep, using assistive devices, making household chores easy, and holding on to your sex life. An occupational therapist and a home health caregiver can you offer valuable assistance with this.