Arthritis happens when inflammation occurs in the joints causing pain and stiffness.  It can occur in any joint as many people can experience it in the large joints such as the hips or knees while others feel it in the smaller ones such as the fingers, neck or toes.  The symptoms of arthritis may come and go or rotate around locations in the body.  They may occur continually throughout the day or feel worse in the morning and improve with movement and stretching.  Regardless of the symptoms, here are 5 tips to help when working with arthritis.

First, know the type of arthritis you have.  Many assume that their symptoms are a result of age, overuse or injury which is known as ‘osteoarthritis’ however there is an autoimmune inflammatory type known as rheumatoid arthritis.  The symptoms can be different in that the joints may become swollen, hot and tender to touch.  Additionally those with the skin condition, psoriasis, may have psoriatic arthritis.

Second, take fish oil regularly.  The omega-3 fatty acids help lower inflammation by reducing cyclooxygenase-2 (COX-2) activity which is similar to the effect of over the counter pain medications.  Choose a good quality oil and take between 1000-3000mg per day.  Be careful if you have bleeding problems as fish oil can act as a blood thinner.

Third, consider cutting out the nightshade family, otherwise known as the Solanaceae group who have specific alkaloids known to irritate your joint spaces.  This family includes potatoes, tomatoes, eggplants and peppers.  Cut out these foods for 2-4 weeks and see if it makes a difference in your pain and inflammation. 

Fourth, do not stop exercising but you may need to tweak your routine.  Consider lighter impact moves that do not put added pressure on the knees, hips or feet.  Look at yoga, pilates, Barre method, or swimming.  Continue your cardio and weight routine with appropriate adjustments for when your joints are feeling more inflamed.  Switch to walking instead of running or try the low impact elliptical machine.

Fifth, add in the spice, Tumeric, however the supplement form is more concentrated and therefore more potent.  Tumeric is known to be anti-inflammatory and helpful for those with all forms of arthritis.  Like fish oil, make sure to get a good quality supplement and consider taking 1000-2000mg per day. 

References:

Norling, LV., and Perretti, M.  The role of omega-3 derived resolvins in arthritis.  Web.  29 April, 2013.

http://www.ncbi.nlm.nih.gov/pubmed/23434193

Childers, NF, and Margoles, MD.  An Apparent Relation of Nightshades (Solanaceae) to Arthritis.  Web.  29 April, 2013.

http://noarthritis.com/research.htm

Iversen, MD., Brawerman, M., and Iversen, CN.  Recommendations and the state of the evidence for physical activity interventions for adults with rheumatoid arthritis: 2007 to present.  Web.  29 April, 2013.

http://www.ncbi.nlm.nih.gov/pubmed/23538738

Asher, GN., and Spelman, K.  Clinical utility of curcumin extract.  Web.  29 April, 2013

http://www.ncbi.nlm.nih.gov/pubmed/23594449