Arthritis is a common chronic disease that affects millions of people around the world, especially middle-aged and elderly people. Symptoms such as swelling, pain, stiffness and reduced mobility make it difficult for patients to perform daily activities. However, treating arthritis is not simply about taking medication or surgery.
An important secret, considered the first and essential foundation in the effective treatment of arthritis, is to control and maintain a reasonable weight.
Why is weight the first factor to control?
Many people with arthritis only focus on medication and ignore weight control. In fact, being overweight and obese is one of the leading causes of arthritis onset earlier, more severe and more difficult to treat.
The joints in our body (especially the knees, hips and spine) are under direct pressure from body weight. As weight increases, this pressure increases many times. According to medical experts, each extra kilogram in the body can increase the pressure on the knee joint from 3 to 5 times when walking, which means if you are 5 kg overweight, the knee joint has to bear an additional 15–25 kg with each step. This causes the joint to wear out quickly, the articular cartilage to degenerate and inflammatory reactions to occur easily.
Not only that, fat tissue also has the ability to secrete inflammatory substances, increasing the level of inflammation throughout the body and especially in damaged joints. Therefore, being overweight not only increases the mechanical load but also causes negative biochemical effects on the joints.
How will losing weight help people with arthritis?
Losing weight (even a small amount) can still make a big difference in reducing pain, improving joint function and slowing the progression of arthritis.
Here are some benefits of weight loss:
- Reduce pressure on joints: Each kilogram lost will help reduce pressure on the knee joint by 3 to 5 kilograms when moving. This relieves pain and helps the patient move more flexibly.
- Reduce inflammation: When the amount of fat in the body is reduced, inflammatory substances secreted by fat tissue are also reduced, helping to soothe inflammatory reactions in the joints.
- Improve treatment effectiveness: A light, flexible body helps treatments such as physical therapy, exercise and medication to be more effective. At the same time, the patient also has to rely less on painkillers (which have many potential side effects).
- Prevent complications and related diseases: Weight loss also helps control blood pressure, blood sugar, blood lipids (which are factors closely related to inflammation and damage to joint tissue).
How to lose weight properly when having arthritis?
It is important that the patient needs to lose weight scientifically, sustainably and safely. Here are some ways to help control weight effectively:
1. Reasonable diet
Including:
- Eat lots of green vegetables, fruits, whole grains: These foods are high in fiber, low in calories, support weight loss and are effective in fighting inflammation.
- Limit sugar, refined starches and processed foods: These are factors that can easily cause weight gain and aggravate arthritis.
- Prioritize good fats: Olive oil, avocados, chia seeds, fatty fish such as salmon, sardines are rich in omega-3, which helps fight inflammation.
- Eat on time, do not skip meals: Eating regularly and on time will help the body control hunger well, limiting unnecessary snacking.
2. Exercise gently but regularly
People with arthritis are often afraid to exercise because they are afraid of pain. However, not exercising makes the joints stiffer and more painful.
Possible forms of exercise:
- Walking slowly: 15–30 minutes a day can help burn calories and improve blood circulation to the joints.
- Swimming or hydrotherapy: The water environment helps reduce pressure on the joints, allowing for gentler movements.
- Practicing yoga or stretching exercises: Both reduces pain and increases flexibility for the tendon and joint system.
3. Control your mind
An important but often overlooked factor is the mental factor. Losing weight and controlling arthritis requires patience, discipline and determination. Patients need to clearly define their goals, avoid being hasty, and should not expect results in a few days.
In addition, support from relatives, friends, or people in the same situation also plays a huge role in maintaining motivation. A positive, optimistic mindset will make the journey of treating arthritis much easier and more effective.
In the journey of treating arthritis, the first and most important secret is to control and maintain a healthy weight. This is not only a physical change, but also a positive shift in thinking and lifestyle. When body weight is brought to the right level, the burden on joints is reduced, inflammation will gradually subside, and the opportunity to restore mobility becomes clearer than ever.
