Foods and Exercises That Fight Arthritis Pain

You know that eating right and getting exercise are part of a healthy routine. 

But did you know that specific foods and exercises may help relieve some of your arthritis pain and swelling? 

image of hand with arthritis pain

Foods That Fight Inflammation

No one food can relieve arthritis, but eating—or avoiding—certain foods can help combat inflammation throughout the body. 

What to Eat

  • Omega-3 fatty acids from cold-water fish, such as salmon and tuna
  • Beans
  • Flaxseeds
  • Walnuts
  • Green leafy vegetables
  • Canola and olive oil
  • Green tea
  • Margarine and butter

What to Limit

  • Omega-6 fatty acids from egg yolks and red meat
  • French fries and other fried foods
  • Packaged cookies, crackers, baked goods, and other processed, sugary foods
  • Fruit juice

In combination with these dietary considerations, staying active is one of the best things you can do for your body. 

Exercise & Rheumatoid Arthritis (RA)

The benefits of exercise include:

  • Better flexibility
    • Moving your joints helps relieve stiffness and keeps them flexible.
  • Stronger muscles
    • Exercise builds strong muscles, and strong muscles can better support and protect your joints.
  • Denser bones 
    • Exercise increases bone density, which could mean fewer fractures.
  • A healthier heart
  • Happier mood

Exercise boots your mood, gives you more energy, and helps you sleep better. It’s also a great time to socialize!

Important: If you’re not currently active be sure to check with your doctor before getting started.

Once you get the green light from your doctor, be sure to follow these two exercise strategies:

  1. Set goals. Break big goals down into smaller ones. Reward yourself for meeting them. 
  2. Make it fun. Choose enjoyable activities that you can fit into your daily routine like going on a walk or meeting a friend for an exercise class. 

4 Types of Exercise to Help Relieve Rheumatoid Arthritis Pain

  • Flexibility
    • Do gentle flexibility exercises every day. Never stretch to the point of pain.
  • Strengthening (weights, resistance bands, body weight)
    • Make your muscles work harder
  • Aerobics (walking, swimming, dancing, rowing)
    • Anything that gets your heart rate up
  • Body awareness (tai chi, yoga)
    • Work on posture, balance, coordination, and relaxation. 

We hope these tips help relieve some of your symptoms. But if you need another professional opinion, feel free to contact us or give us a call at 440-892-6424

DISCLAIMER: This blog is for informational purposes only. It does not replace medical care from a licensed physician. If you have a medical concern, please contact your doctor.

Photo Credit: "Fingertip arthritis” by Handarmdoc is licensed under CC BY 2.0

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