Arthritis is a general term used to describe inflammation of one or more joints in the body. This is one of the most common diseases, especially in the elderly, causing pain, stiffness and limited mobility.
Common types of arthritis:
- Osteoarthritis: The most common type, occurs due to wear and tear of joint cartilage over time. Often found in the elderly, obese people or people who have had joint injuries.
- Rheumatoid arthritis: An autoimmune disease in which the immune system attacks the lining of the joints. Causes inflammation, swelling and can lead to joint deformity.
- Gout: Due to the accumulation of uric acid in the joints, often causing sudden swelling and pain, especially in the big toe.
Number one secret to help treat arthritis effectively is weight control.
Why is weight harmful to bones and joints?
Here are the two main harmful effects caused by weight:
1. Weight puts pressure on joints
Joints (especially knees, hips and spine) are the parts that have to bear the entire weight of the body, the more overweight you are, the more your joints have to work.
You can understand it simply as when you carry a 5kg backpack on your shoulder all day, you will feel tired, your joints are the same, just increasing your body weight by 1kg will increase the pressure on your knee joints by 3-4kg for each step. That means if you gain 10kg, your joints will have to bear an additional 30-40kg of pressure every day, this is really a burden.
This prolonged endurance causes the joints to wear out, the cartilage to be damaged, leading to inflammation, pain and early degeneration.
2. Fat harms joints from the inside
In addition to creating physical pressure, excess fat also plays a role in causing inflammation. Fat tissue is not only a place to store energy but also a factory that produces inflammatory substances (called cytokines). These substances enter the blood, causing prolonged inflammation in the body, including the joints. That is why obese people often have more severe, longer-lasting and more difficult-to-treat arthritis symptoms than people with a stable weight.
Weight control measures for arthritis
People with arthritis can control their weight with the following 3 strategies:
1. Smart diet
- Eat lots of green vegetables, fresh fruits, whole grains.
- Limit foods high in fat, sugar and carbonated soft drinks.
- Eat enough nutrients, divide meals throughout the day.
- Drink enough water, limit late-night eating.
2. Exercise gently
- Practice suitable exercises such as: slow walking, stationary cycling, swimming, yoga.
- Exercise regularly 30 minutes/day, 5 times/week.
- If you have severe joint pain, you can exercise under the guidance of a rehabilitation specialist.
3. Control your mind
- Avoid stress, because stress also affects eating and weight.
- Get enough sleep every day to give your body time to regenerate energy and recover.
