your guide to diet and exercise. the struggle for arthritis patients source: pain limits exercise...

Your Guide to Your Guide to Diet and Diet and ExerciseExercise

The Struggle for Arthritis The Struggle for Arthritis PatientsPatients

Source: www.Allaboutarthritis.com

Pain limits exercise

Struggles with Weight gain

Extra weight exerts more pain

Weight Control Can Help Weight Control Can Help in Managing Arthritis Painin Managing Arthritis PainA healthy diet:A healthy diet: Counterbalances side-effects of Counterbalances side-effects of

medications.medications. Provides nutrients for good overall Provides nutrients for good overall

health.health. Nourishes muscles that support joints.Nourishes muscles that support joints. Helps maintain ideal bodyweight Helps maintain ideal bodyweight Produces a positive feelingProduces a positive feeling


Diet and Arthritis: Diet and Arthritis: What Really Works?What Really Works?

A healthy diet and exercise is the A healthy diet and exercise is the only proven way to lose weight.only proven way to lose weight.

Nearly $1 billion spent annually on Nearly $1 billion spent annually on unproven remedies and diets.unproven remedies and diets.

Weight loss from fad diets tend to be Weight loss from fad diets tend to be temporary.temporary.

Consult a physician and/or registered Consult a physician and/or registered dietitian. dietitian.


Red Flags that Signal Red Flags that Signal Bad Nutrition Advice:Bad Nutrition Advice:

1.1. Quick fix promisesQuick fix promises

2.2. Products with dire warnings of dangerProducts with dire warnings of danger

3.3. Claims that sound too good to be trueClaims that sound too good to be true

4.4. Simplistic conclusions based off a single Simplistic conclusions based off a single study.study.

5.5. List of “good” and “bad” foods.List of “good” and “bad” foods.

6.6. No studies with peer review or reputable No studies with peer review or reputable scientific organizations.scientific organizations.


Fats, Oils, & SweetsUse Sparingly

Meat, Poultry, Fish,Dry Beans, Eggs, & Nuts Group2-3 Servings

Fruit Group2-4 Servings

Milk, Yogurt,Cheese Group

2-3 Servings

Vegetable Group

3-5 Servings

Bread, Cereal, Rice, Pasta Group 5-11 Servings

The Food Guide Pyramid

Setting Weight Loss GoalsSetting Weight Loss Goals

Seek the advice of your doctor.Seek the advice of your doctor. Track your effortsTrack your efforts Set basic goals, such as:Set basic goals, such as:

How much weight to loseHow much weight to lose Weight range to achieve and stay Weight range to achieve and stay

withinwithin How long to try a programHow long to try a program

Source: www.arthritis.org

Start with Behavior Start with Behavior ModificationModification

Make healthy cooking easierMake healthy cooking easier Buy new knives or cookware Buy new knives or cookware Make kitchen user-friendlyMake kitchen user-friendly Eating outEating out

Only order a small saladOnly order a small salad Skip the entrée and order an appetizer Skip the entrée and order an appetizer

insteadinstead Share an entrée with a friendShare an entrée with a friend Box half entrée before eatingBox half entrée before eating Stay away from butter sauces and creamsStay away from butter sauces and creams


Portion Control- The New Portion Control- The New BuzzwordBuzzword

A majority of people have no idea of A majority of people have no idea of how much food is too much.how much food is too much.

People are eating larger portions.People are eating larger portions. Restaurants serve extreme portionsRestaurants serve extreme portions Resist fast food “super sizing” Resist fast food “super sizing”


Tips on How to Cut Tips on How to Cut Back on Portion SizesBack on Portion Sizes

Try to eat 1/4 to 1/3 of your total daily Try to eat 1/4 to 1/3 of your total daily calories at breakfast.calories at breakfast.

Bring your lunch from home or eat Bring your lunch from home or eat healthy prepackaged food.healthy prepackaged food.

Try to eat a lighter meal for dinner.Try to eat a lighter meal for dinner. Keep healthy foods available for snacking Keep healthy foods available for snacking

to avoid overeating.to avoid overeating. Read labels carefully and learn portion Read labels carefully and learn portion

sizes.sizes.Source: www.aaos.org

Where to Find Help?Where to Find Help?

Internet websitesInternet websites Talking with a:Talking with a:

Dietician/NutritionistDietician/Nutritionist Primary Care PhysicianPrimary Care Physician SurgeonSurgeon

Local Support GroupsLocal Support Groups

Reading a Reading a Food Label: Serving Food Label: Serving

SizeSize

Always refer to Always refer to serving size serving size amountamount

Compare Compare suggested amount suggested amount to your actual to your actual amountamount

Servings Per Servings Per ContainerContainer

Number of Number of helpings in food helpings in food packagepackage

Use as a guide for Use as a guide for portion controlportion control

Daily ValueDaily Value

Each number Each number represents the represents the percentage that percentage that one serving one serving contributes to contributes to daily intake.daily intake.

Based off a 2000 Based off a 2000 Calorie a day dietCalorie a day diet

Total and Saturated Total and Saturated FatFat

Total number of fat grams in Total number of fat grams in one serving.one serving.

Dietary fat essential for good Dietary fat essential for good healthhealth

Provides 9 calories per gramProvides 9 calories per gram Saturated fat= bad fatSaturated fat= bad fat

Raise blood cholesterolRaise blood cholesterol Contributed to heart diseaseContributed to heart disease

Select food with less than 3 Select food with less than 3 grams of sat. fat per servinggrams of sat. fat per serving

Cholesterol and Cholesterol and SodiumSodium

Limit cholesterol to Limit cholesterol to 300mg a day for 300mg a day for people without heart people without heart disease and 200mg disease and 200mg for people at risk.for people at risk.

Sodium increases Sodium increases blood pressureblood pressure

Limit to 2400 mg a Limit to 2400 mg a dayday

Protein and Protein and CarbohydratesCarbohydrates

ProteinProtein Required for growth and Required for growth and

development of body development of body tissuetissue

Provides 4 calories per Provides 4 calories per gramgram

CarbohydratesCarbohydrates Should provide majority Should provide majority

of caloriesof calories Preferred energy sourcePreferred energy source Provides 4 calories per Provides 4 calories per

gramgram

Understanding Food LabelsUnderstanding Food Labels

Check list of ingredientsCheck list of ingredients First 4 ingredients make up most of First 4 ingredients make up most of

productproduct Fat and sugar come in different forms Fat and sugar come in different forms

(fructose, honey, corn syrup, glucose)(fructose, honey, corn syrup, glucose) Pay attention to total fat and saturated Pay attention to total fat and saturated

fatfat


Figure out the percentage of calories from Figure out the percentage of calories from fat.fat. Stay away from food that get more than Stay away from food that get more than

25% of total calories from fat.25% of total calories from fat. Lower calorie count does not mean more Lower calorie count does not mean more

healthy.healthy. Calculate fat: Calculate fat:

Number fat grams x 9=Result/total calories per Number fat grams x 9=Result/total calories per serving= percentage of serving= percentage of fat calories fat calories


Pay attention to serving sizePay attention to serving size Actual serving size is smaller than you Actual serving size is smaller than you

thinkthink Pay attention to fiberPay attention to fiber

Recommend 25-30g per dayRecommend 25-30g per day Helps lower cholesterol levels, decrease Helps lower cholesterol levels, decrease

risk of heart disease, prevents colon risk of heart disease, prevents colon cancer, etc.cancer, etc.

Understanding Health Understanding Health ClaimsClaims Free (ex. Fat-Free): includes less than .5 Free (ex. Fat-Free): includes less than .5

gram/servinggram/serving Low-fat: less than 3 grams or less of total fatLow-fat: less than 3 grams or less of total fat Lean: refers to meat, 1 serving has less than Lean: refers to meat, 1 serving has less than

10g of fat, 4g of sat. fat and 95mm of 10g of fat, 4g of sat. fat and 95mm of cholesterolcholesterol

Extra lean: 1 serving has less than 5g of fat and Extra lean: 1 serving has less than 5g of fat and 2g of sat. fat2g of sat. fat

Less: 25% less of a certain nutrient compared to Less: 25% less of a certain nutrient compared to a similar producta similar product

Reduced: product was altered to meet health Reduced: product was altered to meet health claim.claim.

Visual Cue for Serving Visual Cue for Serving SizesSizes

Food GroupFood Group Serving SizeServing Size Visual ComparisonVisual Comparison

GrainsGrains 1 slice of bread1 slice of bread1/2 cup of cooked cereal, rice or pasta1/2 cup of cooked cereal, rice or pasta1 cup of ready-to-eat cereal1 cup of ready-to-eat cereal

1/2 cup cooked pasta = a scoop of ice 1/2 cup cooked pasta = a scoop of ice creamcream 1 cup dry cereal = a large handful1 cup dry cereal = a large handful

VegetablesVegetables 1/2 cup chopped raw or cooked 1/2 cup chopped raw or cooked veggiesveggies1 cup of leafy raw veggies1 cup of leafy raw veggies

1 cup of veggies = your fist1 cup of veggies = your fist

FruitsFruits 1 medium apple, orange or banana1 medium apple, orange or banana1/2 cup of juice, canned fruit, or dried 1/2 cup of juice, canned fruit, or dried fruitfruit

medium piece of fruit = a baseballmedium piece of fruit = a baseball

DairyDairy 1 cup of milk or yogurt1 cup of milk or yogurt2 ounces cheese2 ounces cheese

2 ounces cheese = a pair of dominos2 ounces cheese = a pair of dominos

Protein FoodsProtein Foods 3 ounces cooked lean meat, poultry or 3 ounces cooked lean meat, poultry or fishfish1/2 cup dry beans1/2 cup dry beans1 egg counts as 1 ounce of lean meat1 egg counts as 1 ounce of lean meat2 tablespoons of peanut butter2 tablespoons of peanut butter

3 ounces of meat or fish = palm of your 3 ounces of meat or fish = palm of your handhand

FatsFats 1 teaspoon of butter1 teaspoon of butter1 teaspoon of oil1 teaspoon of oil

1 teaspoon of butter = tip of your thumb1 teaspoon of butter = tip of your thumb


Exercise to Manage PainExercise to Manage Pain

A well-designed exercise program can:A well-designed exercise program can: Reduce joint pain and stiffnessReduce joint pain and stiffness Build strong muscle around the jointBuild strong muscle around the joint Increase flexibility and enduranceIncrease flexibility and endurance Control weight due to increased activityControl weight due to increased activity Decrease depressionDecrease depression Help in preventing health problems, such Help in preventing health problems, such

as osteoporosis and heart diseaseas osteoporosis and heart disease


How to Jumpstart How to Jumpstart Your Exercise Program!Your Exercise Program!

Always consult your doctor before you start.Always consult your doctor before you start. Start slow and make it fun. Start slow and make it fun. Begin with stretching exercises Begin with stretching exercises Vary your routineVary your routine

Light weight trainingLight weight training Endurance exercisesEndurance exercises Water exercise programsWater exercise programs


Remember to Warm-up Remember to Warm-up FirstFirst

Warm up before you stretch Warm up before you stretch Always warm up at beginning of any Always warm up at beginning of any

routine.routine. Gets the muscle ready and reduces Gets the muscle ready and reduces

the risk of injury.the risk of injury. Choose a type of warm-up suited to Choose a type of warm-up suited to

the activity. the activity. For example, walk in place for a few For example, walk in place for a few

minutes before walking.minutes before walking.


Guidelines for Safe Guidelines for Safe ExerciseExercise

Always use proper gear.Always use proper gear. Warm up to prepare your body Warm up to prepare your body Take your time Take your time Drink plenty of water Drink plenty of water Always cool downAlways cool down Schedule regular days off from exercise Schedule regular days off from exercise Rest when you are tired.Rest when you are tired.

Source: www.aaos.org

Warm-Weather Exercise Warm-Weather Exercise TipsTips

Talk with your doctor first!Talk with your doctor first! Exercise early, when it’s cooler.Exercise early, when it’s cooler. Exercise indoors on hot daysExercise indoors on hot days Drink plenty of fluids.Drink plenty of fluids. Wear lightweight, light-colored cotton Wear lightweight, light-colored cotton

clothes.clothes. Avoid hot foods and heavy meals.Avoid hot foods and heavy meals. Protect yourself from the sunProtect yourself from the sun Take frequent breaksTake frequent breaks


Don’t Let Cold Weather Don’t Let Cold Weather Ruin Your RoutineRuin Your Routine

See your doctor first.See your doctor first. Wear good footwear Wear good footwear Dress in layers Dress in layers Wear gloves, hat, and scarf Wear gloves, hat, and scarf Stretch before exercisingStretch before exercising Exercise indoors if weather is bad.Exercise indoors if weather is bad.

Community pool or health club can be Community pool or health club can be good alternatives.good alternatives.


Walking and ArthritisWalking and Arthritis

Walking is great exercise for arthritis Walking is great exercise for arthritis sufferers.sufferers.

Benefits from walking include:Benefits from walking include: Stronger musclesStronger muscles Helps maintain joint flexibilityHelps maintain joint flexibility Controls your weightControls your weight


Walking ExerciseWalking ExerciseTo start your exercise program:To start your exercise program: Warm up by walking normally for five Warm up by walking normally for five

minutes.minutes. Pick up the pace as your muscles warm Pick up the pace as your muscles warm

up.up. Cool down by walking at your warm up Cool down by walking at your warm up

speed for five minutes.speed for five minutes. Can be safely done three or four times Can be safely done three or four times

a weeka weekSource: www.aaos.org

Walking Tips to Keep in Walking Tips to Keep in MindMind

While walking, remember to:While walking, remember to: Swing your armsSwing your arms Keep your head up, back straight and Keep your head up, back straight and

abdomen flatabdomen flat Point toes straight aheadPoint toes straight ahead Take long strides, but don’t strain.Take long strides, but don’t strain.

Source: www.aaos.org

Walking as Part Walking as Part of Your Daily Routineof Your Daily Routine

Finding the time and motivation to Finding the time and motivation to exercise is difficult.exercise is difficult.

Make walking part of your daily routine Make walking part of your daily routine Park farther from building entrances Park farther from building entrances Take the stairs instead of the elevator.Take the stairs instead of the elevator. Take a morning or afternoon walking Take a morning or afternoon walking

break.break. Make a Saturday morning walk a family Make a Saturday morning walk a family

activity.activity.


Water ExerciseWater Exercise

Why water exercise:Why water exercise: Buoyancy and warm water helps Buoyancy and warm water helps

relieves arthritis pain and stiffness.relieves arthritis pain and stiffness. Warm water raises body temperature, Warm water raises body temperature,

which increases circulation.which increases circulation. Gentle exercise on joints and muscles.Gentle exercise on joints and muscles. Helps build muscle strength.Helps build muscle strength.


Water ExercisesWater Exercises

Water WalkingWater Walking Combines walking and water exercise Combines walking and water exercise

for great fun.for great fun. Can be done with a friend and at your Can be done with a friend and at your

own pace.own pace. You can walk forward, backward or You can walk forward, backward or

sideways.sideways. Remember to warm up and cool Remember to warm up and cool

down when exercising.down when exercising.


Water ExercisesWater Exercises

Water AerobicsWater Aerobics Use the large muscles of your arms and Use the large muscles of your arms and

legs in rhythmic, continuous motions.legs in rhythmic, continuous motions. You don’t have to know how to swim to You don’t have to know how to swim to

participate.participate. Typical moves include marching, Typical moves include marching,

stretching, circling your arms and stretching, circling your arms and swinging your legs.swinging your legs.

Join a water aerobics class at your local Join a water aerobics class at your local community pool, YMCA, or health club.community pool, YMCA, or health club.


Water PrecautionsWater Precautions

Consider you may need help getting Consider you may need help getting in and out of the spa or pool.in and out of the spa or pool.

Check thermometer for appropriate Check thermometer for appropriate temperature.temperature.

Never use a pool or spa after drinking Never use a pool or spa after drinking alcohol.alcohol.

If joint swelling, stiffness or pain If joint swelling, stiffness or pain increases, consult your doctor.increases, consult your doctor.


Questions?Questions?

Thank YouThank You

your guide to diet and exercise. the struggle for arthritis patients source: pain limits exercise...

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