Treating Arthritis with Nutrition & Exercise: A Webliography

Treating Arthritis with Nutrition & Exercise

Arthritis and other rheumatic conditions are among the most prevalent chronic conditions in the United States, affecting an estimated one in seven persons in 1995 and is the number one cause of disability in America.

The U.S. Centers for Disease Control and Prevention project that the number will climb to 69 million, or one in five, by 2020. Treatment for arthritis includes rest and relaxation, medication, instruction about proper use of joints and ways to conserve energy, as well as the use of pain relief methods. However, in addition, it is believed that both nutrition and exercise play a very beneficial role in the treatment of arthritis.

This webliography provides professional website sources that will help you live a fuller and more productive life with the daily inclusion of proper nutrition and exercise.

Introduction to Arthritis and Types of Arthritis
Arthritis refers to more than 100 different diseases causing pain, swelling, and limited movement in joints and connective tissue throughout the body. Arthritis is usually chronic and lasts a lifetime. Unfortunately, for most forms of arthritis, specific causes are not yet known. The three most prevalent types of arthritis are osteoarthritis, fibromyalgia, and rheumatoid arthritis, however, as you will see from this site, there are many more forms of arthritis.

Arthritis and Exercise
Studies have shown that exercise helps people with arthritis in many ways. Exercise reduces joint pain and stiffness and increases flexibility, muscle strength, cardiac fitness, and endurance. It also helps with weight reduction and contributes to an improved sense of well-being. This site answers general questions about arthritis and exercise. The amount and form of exercise recommended for each individual will vary depending on which joints are involved, the amount of inflammation, how stable the joints are, and whether a joint replacement procedure has been done.

Exercising with Arthritis
This site provides more specific types of exercises that are beneficial for treating arthritis, such as water workouts, weight training, stretching to prevent injury, and balance exercises. In addition, it provides tips on proper footwear, as well as suggestions for how to stay fit during the cold weather season.

Exercises to Try
Four types of exercise are important for staying healthy and independent: strength exercises, balance exercises, stretching exercises and endurance exercises. This site provides images of each of these types of exercises that can be clicked for demonstration, and/or a video can be viewed. Safety tips are provided, as well as, directions on how to perform each exercise.

Obesity and Arthritis
Overweight people are especially at risk for arthritis in their knees, hips, and hands. The heaviest Americans (in the upper 20% of body weight) have 7 to 10 times the risk of developing osteoarthritis of the knee. Weight control helps by decreasing pressure on the knees and hips. This site explains this in more detail, as well as the benefits of weight loss. In addition, a BMI calculator is available for self calculation obesity risk.

Diet and Arthritis
There are several scientific reasons to believe that the foods you eat can affect certain kinds of arthritis. Explore this site for the latest information on diet and research, proven and unproven diet claims and questions you should explore before adhering to any special diets, foods or supplements that claim to cure arthritis. In addition, follow the guide to healthy eating and be aware of certain arthritic medications you may be taking that will effect and/or interact with the foods you eat.

Omega-3 fatty acids and Health
A massive change in dietary habits over the last few centuries has changed the kind of oils we consume. Our ancestors evolved on a diet of omega-6 to omega-3 oils in a ratio of about 1:1. Contrast this to the modern American diet in which the ratio of omega-6 to omega-3 oils is greater than 10:1. Mass produced oils like corn, safflower and peanut oil are widely consumed in our food supply and are all high in omega-6. Our farm animals are fed with grain (as opposed to greens in the wild) and yield meat also high in omega-6 oils. This also includes farm raised fish which are fed grains. Omega-3 fatty acids have been shown to decrease the pain, swelling and stiffness of arthritis. This may be due to the effects on the immune response.

Seafood & Omega-3 fatty acids
This site will provide information on what types of fish are the best to purchase for their omega-3 fatty acid content. In addition it provides information on how to include more seafood in the diet, and the appropriate amount.

Fish, yes. Fish Oil Supplements: Maybe Not
This site discusses the value of fish oils in health, including in arthritis, but cautions to the use of fish oil supplements, other than from the actual fish product.

Flaxseed—Health Benefits in a Small Package
Flax is an important source of omega-3 fatty acids that have been shown to help reduce blood clotting and reduce abnormal heart rhythms, thereby helping to lower risk for heart disease. It is recommended to use the whole seed, in order to get the health benefits of the fiber and lignans, as well as the omega-3s. Although this site does not address the use of flaxseed for arthritis, it provides information on how to include this high omega-3 fatty acid food in your diet.

Flax Facts
This site provides information, such as, how to grind the flaxseeds, where to purchase the product, possible medication interactions, calorie content, as well as other very useful information.

Flax and Breast Cancer—Concern or Not?
Flaxseeds also contain phytoestrogens, as well as omega-3 fatty acids. Phytoestrogens have been shown to reduce the risk of breast and uterine cancer. There has been confusion that since phytoestrogens have some estrogenic effect, could they in fact be harmful? However, evidence suggests that phytoestrogens are still protective and that there is no harm in taking flaxseed or flaxseed oil.

Flax and Tamoxifen
Should you eat flax if you are a woman using the drug tamoxifen for the treatment of breast cancer? Some evidence suggests that flaxseed should be avoided since the lignans in flaxseed could interfere with the action of the tamoxifen. However, the debate is still out, and until further studies are conducted, some physicians recommend avoiding flaxseed if taking tamoxifen, while others do not. In addition, it is also recommended that children, young adults, and pregnant and breast-feeding women should avoid consuming large amounts of flaxseed.

Resources for Good Living
This is a reliable products and services directory produced by the Arthritis Foundation containing arthritis-friendly products and services, from adjustable beds to exercise equipment, from items that help you open jars to rolling luggage, and so much more.