Worst foods for OA!

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If you don’t help your body with the right food, there is little your medicine can do for your joints’ pain. It is never too late to start the right nutritional habits, plus it is easier than you imagine.

If you have OA, here is a list of the NOs of your diet:

  1. SUGAR: Rises the levels of inflammatory messengers called cytokines and augments your insulin and blood sugar. Avoid things like energy drinks, pastries, fruit drinks, and cakes, they are known as “empty calories”, from them you don’t get any benefit only extra weight, which is a burden for your joints.
  2. NIGHTSHADE VEGETABLES: Belong to the Solanaceae family which includes tomatoes, potatoes, all types of peppers, and eggplant. The alkaloids in this vegetables affect the way calcium metabolism works in the body, leading sometimes to calcium deposits in tendons, ligaments, cartilage and joints contributing to inflammation and joint pain.
  3.  GLUTEN: It is a mixture of proteins found in wheat and related grains, including barley and rye. Foods like white bread, muffins, pasta and  bagels have gluten. Your body processes it into sugar, which means the levels of cytokines grow and your joints get swollen.
  4. SYNTHETIC TRANS FATS: They are common in partially hydrogenated oils, strongly linked to systemic, chronic inflammation. Some of the foods that contain trans fats include snacks (like microwave popcorn), fried foods, frozen pizzas, cake, cookies, pie, margarines and spreads, ready-to-use frosting, and coffee creamers.
  5. PROCESSED FOOD: Some of these foods contain lots of vegetable oils like soybean, corn, peanut, and sunflower oil. They are rich in omega-6 fats, which causes inflammation in your joints.You may think all the fun of your table will be gone if you eliminate these foods from your daily diet, but there are still plenty of delicious, tasty things you can consume that will improve your OA.

 

Lack of sleep – pain – lack of sleep

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The relationship between joint pain and lack of sleep in OA patients is direct and clear. If you had a bad night you will be more sensitive to pain, and if you have a day full of pain you will for certain have a terrible night. There are many medicines out there to help you sleep, but we recommend you check the list below first.

A. Place pillow/s under aching joints, that helps relieve some pressure

B. Ice joints in pain before you go to bed, it seems to work better than heat.

C. Exercise every day and get a bit tired before bedtime

D. Avoid reading or watching TV in bed

E. Change sleeping positions to avoid pressure on aching joints

F. Do something relaxing at night, music is a good option

G. Choose the right mattress for you, not too hard and still firm

H. Avoid caffeine, chocolate or any sugar before bedtime

I. Create a dark, cool bedroom

J. Use your bed only for sleeping and sex

K. Avoid late large meals

L. Control your weight and keep an eye on sleep abnea

 

YOGA? This is what you need to know!

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  1. OA patients who practice yoga experience relief in joint tenderness, reduction of pain during activity, respiratory endurance and better finger range of motion. Yoga also has important psychological benefits due to its meditative nature.
  2. There are three main components to most western yoga classes: poses (asanas), breathing techniques (pranyama), and relaxation. Some classes will also include additional elements such as meditation or chanting.
  3. Avoid strenuous yoga like Astanga yoga, Bikram yoga, and power yoga. Keep it gentle!
  4. Recommended forms of Yoga for patients with OA (according to AF):
    1. Iyengar: uses props and other supports to help provide modifications of poses for those with physical limitations.
    2. Phoenix Rising:combines physical poses with a therapeutic emphasis
    3. Kripalu: focuses more on meditation and less on body alignment
    4. Viniyoga: coordinates breath and movement
    5. Anusara: focuses on image-based exercises
  5. These are some recommended poses from Iyengar yoga for OA patients: Mountain pose, Warrior pose II, Bound angle pose, Staff pose.
  6. Take one class before committing to a series of classes.
  7. Exercising with a partner motivates you to stay with it. Take a friend or spouse with you if possible.
  8. Find an instructor who makes you feel comfortable and will modify poses to your needs. All yoga poses can be modified for your safety and comfort.
  9. Make sure your instructor is experienced in working with people who have physical limitations and the props, such as blocks, mats and towels, chairs or supplies are available at the class.
  10. Smaller sized classes are preferable as you may need the instructor’s attention to modify poses.
  11. Do 60 percent of what you feel capable of doing at first, and then build up the degree of stretching or speed.
  12. You should never go beyond what is comfortable and reasonable. An important aspect of yoga is that it is non-competitive. Students work at their own ability level, being sure to respect the body and its limitations.
  13. Ask your doctor to give you his/her specific recommendations or concerns in writing. You should provide this information to your yoga instructor.
  14. To find the instructor and yoga center that fits your condition and location search the Yoga Alliance website. The Yoga Alliance is the national registration body for yoga instructors and facilities.
  15. To find a yoga therapist who offers small therapeutic classes or individual sessions, look to the International Association of Yoga Therapists.
  16. It is recommended you get your fist yoga experience with an instructor in person before you start practicing at home. The Johns Hopkins center and the Arthritis foundation have developed a video titled: “Arthritis friendly yoga” for people with any type of Arthritis who wish to complement their yoga classes with some exercises at home. Although the video is designed to address the needs of OA you should ask your doctor first.
  17. Try YOGA! It is a fantastic way to have positive impact on your condition and life.