Weight Loss for Arthritis Relief
May 1, 2021
Suffering from any type of arthritis is uncomfortable and challenging. Add more weight to the body and the pressure felt on the joints can be tenfold. According to the Centers for Disease Control and Prevention (CDC) 73.6% of US adults over the age of 20 are overweight or obese. People who are overweight are also at a higher risk for developing osteoarthritis than those who are not. One of the most effective methods for controlling pain due to arthritis for someone who is overweight is to lose weight, but we all know it’s not that easy. Here are some tips that could help someone lose a few pounds while avoiding extra pain along the way.
Losing weight with ArthritisIf you want to lose weight, you must first look at how you eat. Losing weight and keeping it off must be done through the diet.
Focus on whole foods
Stack your daily food choices with whole foods as opposed to processed food products. Whole foods include fresh vegetables, fruits, lean meats, whole grains, nuts and seeds. Try to shop the perimeter of the grocery store and only go down the middle aisles for less than 25% of your grocery needs.
Eat anti-inflammatory foods
Anti-inflammatory foods include fresh fruits, vegetables, beans, nuts, seeds, healthy oils such as olive and fish oils. Speak with a registered dietitian (with a doctor’s referral) to find out what anti-inflammatory foods can help you specifically.
Stay away from sugar
Sugar is a powerful substance. The more you eat it, the more it captures you with cravings for more. It is best to moderate all sugar intake especially if you suffer from arthritis. Sugar causes inflammation within the body and it adds weight to the body. Try steering clear of simple carbohydrates such as white breads, candy, ice cream, sugar cereals, sodas, and more. It is best to read nutrition labels to find out how much added sugar is in products.
Move throughout the day
Sure, it hurts to move but in order to relieve the pain, joints must move. When our joints move they are lubricated. When they don’t move they become stiff. Try opting for low impact movement such as water workouts, light walking, chair workouts, cycling, yoga, Pilates or even strength training with bands. Pisgah Valley Wellness Center offers a variety of low impact classes that could help your weight loss needs.
Drinking water helps energize the body’s systems so make sure you are taking in half your body weight in ounces per day. Drinking water rather than soda, juices, energy drinks or sugary coffees will lend to more weight loss as well.
Losing weight and controlling arthritis pain are two challenging tasks for anyone. If you are overweight and suffer from arthritis, try to focus on a healthy diet each day and know that making those healthy choices will pay off. Take each day at a time and know that not every day will feel good, but you are strong and you have the willpower to overcome tough situations. And don’t forget to get plenty of rest and good quality sleep which will help you tackle your weight loss journey.