Being overweight can make arthritis worse. So you need to lose weight, but losing weight is hard enough and adding stiffness, pain and fatigue to the mix can feel almost impossible.
Obesity can make rheumatoid arthritis (RA) and psoriatic arthritis more active and severe. Fat tissue releases proteins called cytokines, which cause inflammation in the body. Cytokine levels are already high when you have arthritis, and obesity increases them.
Excess weight also puts pressure and stress on the joints, which can worsen the pain and stiffness associated with arthritis. Additionally, obesity can affect how well medications work.
The basics of weight loss apply to everyone, whether you have arthritis or not: Eat a variety of fruits and vegetables, choose whole grains, low-fat dairy, and lean protein, watch your portion sizes, eat regular, balanced meals, and, of course, exercise more.
Here are 12 ways to help you lose weight and keep your joints healthy:
1. Eat more anti-inflammatory foods
These are mostly plant-based, such as vegetables and fruits, whole grains, nuts and seeds, beans, herbs, and spices. An anti-inflammatory diet is helpful for anyone trying to lose weight, but it’s especially important if you have arthritis. These foods can help your body better control normal inflammation, as well as help your body get rid of excess inflammation that comes with arthritis.
Anti-inflammatory foods also indirectly aid weight loss by increasing energy levels, improving digestion, and helping to reduce food intake because they make you feel fuller for longer.
2. Move More During the Day
It may feel counterintuitive when your joints are stiff and painful, but inactivity can actually make arthritis symptoms worse. If you don’t move your joints, they will actually become more painful.
The pain will decrease even if you only exercise a little, because any type of exercise helps lubricate your joints and maintain function.
3. Add Fatty Fish to Your Weekly Shopping List
Salmon or Any Fatty Fish: Salmon, mackerel, trout, herring, sardines, anchovies, and sea bass are all on the list. They contain the most active form of omega-3 fatty acids. This puts them at the top of the anti-inflammatory food chain.
4. Ditch the French Fries
You know they’re bad for you, these deep-fried slices can contribute to more weight gain per serving than any other food. And if that’s not enough of a reason to reach for another afternoon snack, these and other deep-fried foods can be loaded with unhealthy saturated and trans fats that can promote inflammation.
5. Make friends with your food processor
To lose weight and stay healthy, you need to eat more vegetables every day, as many as possible. They provide vitamins, minerals, and phytonutrients; they’re also low in calories and high in fiber, which helps keep you fuller longer.
But sometimes just thinking about chopping carrots or cutting greens makes your hands ache. Think of a machine that can slice, chop, and dice with the push of a button, with minimal impact on your joints. Some vegetables that can help fight inflammation: tomatoes, spinach, broccoli, and Foroutan’s favorite: watercress, which is extremely high in antioxidants.
6. Try avocado oil
Avocado oil not only provides healthy fats that fight inflammation, but it also helps keep you full. Use avocado oil for cooking, as it tastes better when heated. Limit oils that are high in saturated fats, such as coconut oil and palm kernel oil.
7. Walk, swim, or cycle
These are safe forms of aerobic exercise for people with arthritis, and they can help you control your weight and give you more endurance and energy.
Start slowly and break up your walking into shorter, more manageable intervals, such as 10 minutes in the morning and 10 minutes in the afternoon. Add a minute each week to both; this isn’t a huge increase, but it will eventually add up. Aim for a total of 30 minutes a day.
8. Do partial squats or use a resistance band
The goal is to build lean muscle mass so you burn more calories. This is even more important when you’re trying to lose weight with arthritis, because stronger muscles support your joints better and help reduce the load and stress on painful joints.
9. Cut back on sugar
First, it’s inflammatory. Plus, it stimulates your appetite. It can also feed the bad bacteria in your digestive tract, Foroutan adds. Refined carbohydrates, like white bread, cookies, and pastries, also promote inflammation.
10. Experiment with herbs and spices
This is a super healthy way to flavor your food; plus, herbs and spices provide a ton of anti-inflammatory plant compounds.
11. Drink More Water
Sometimes mild dehydration can be masked as hunger, so before you reach for a handful of cookies or nuts, take a sip of water and see if your hunger pangs subside. Staying hydrated can also help control your appetite and weight, as well as boost your energy.
