For anyone living with osteoarthritis, there are many challenges they face daily. From tying their shoes to making trips to the store, every task can be made harder by the joint pain of this wear-and-tear condition. One potential solution? Finding one of the best places to live with arthritis in the United States, which can make your life easier and may just ease your pain. Here are the 14 best cities to live in with arthritis (and a few things to consider when making your move).

What types of climates are best for arthritis sufferers?

Unlike rheumatoid arthritis, an autoimmune disorder that is characterized by joint pain that can go into remission, osteoarthritis is a type of arthritis that is ever present. Joints are swollen, stiff, and painful, easing perhaps with activity but chronic and progressive without (and sometimes with) treatment.

For most arthritis sufferers, the best places to live with arthritis have climates that are warm and dry. While it may sound like an old wives’ tale that a person can predict the rain with an ache in their knee, it could actually be accurate. Cold, damp climates (or those with pronounced seasons that feature a drop in barometric pressure) cause the tissues in the body to expand. This expansion can place more pressure on the nerves in the joints, causing an increase in pain as a storm heads in.

People may be less likely to exercise when the weather outside is frightful, as well, and this can also lead to an increase in painful symptoms.

On the other hand, warm, dry climates with a relatively stable high barometric pressure may ease the stress on joints. This means that people with arthritis may have fewer painful episodes than those who live with dramatic, cold, and wet weather.

What other factors should I consider?

The barometer cannot be the only factor when you consider the best states to live with arthritis. It’s important to think about other factors, especially if you will be making a long-distance move.

Other than shifting towards a warmer climate, these are other elements to consider.

Cost of healthcare and access

If you are moving to take better care of your health, it makes sense that you need to look for a state that has affordable, accessible healthcare. Talk to your current healthcare provider about what changes you can expect, and be ready to move to another plan if the cost increases.

Pro tip: One of the best places to live with arthritis, New Mexico, also has one of the most affordable healthcare systems in the country.

Quality of healthcare

Evaluating the quality of healthcare in the state you’re moving to matters. Considering the number of available physicians, nursing home capacity, longevity, and health insurance coverage is important.

Pro-tip: The state with the highest cost of living – Hawaii – also has some of the best healthcare in the nation. But other arthritis-friendly states like Arizona and Colorado have robust healthcare systems at a more accessible price tag.

Number of rheumatologists

Rheumatologists specialize in disorders of the joints, and it’s critical that your new home has access to a doctor you need. Unfortunately, rheumatologists are in critically short supply in the U.S. There is good news, though: many states are adding a rheumatology component to their primary care physician education to help address the shortage.

Pro-tip: Only one state, Maryland, with its high humidity and sometimes-bitter cold winters, received an “A” grade in terms of the number of rheumatologists. Two others, Arizona and Alabama, received special recognition for their efforts to address the shortage of rheumatologists.

Opportunities for activity year-round

Bright, warm weather offers plenty of opportunity for year-round outdoor activity, a crucial part of managing osteoarthritis. While aches and pains can tempt a person to take it easy, over and again research shows that movement helps decrease pain, lubricate joints, and increase range of motion in painful joints.

Pro-tip: In colder but still arthritis-friendly cities like Denver, bundling up is key to staying active outside year round.

Cost of living overall

Cost of living is a consideration, especially if you are living on a fixed income. Some of the best places to live with arthritis in the United States also happen to be some of the most affordable.

Pro-tip: While some of the cheapest places to live may not be great for those with osteoarthritis, two of the best states – Arizona and New Mexico – are affordable options with other perks (see below).

Overall energy/fun of the city

Finally, why move to a place that you won’t enjoy? Look for a new home in a city or town that matches your energy level and interests.

Pro-tip: If you belong to clubs or organizations, check to see if they have a local chapter in your new city before you move.

Where are the best places to live with arthritis?

Keeping all of the above in mind, here are 14 of the best places to live with arthritis.

1. Phoenix, Arizona

Phoenix, with its beautiful city parks, affordable cost of living, and access to great healthcare (e.g., our team at Arizona Pain!), is a top pick for many people who suffer from all kinds of chronic pain, including arthritis.

Low humidity, warm temperatures year-round, and a relatively stable barometer make it an ideal place to move – regardless of your health. Hiking options abound, in the city or a short drive outside of it.

2. Tucson, Arizona

Tucson, Arizona has a climate tailor-made for osteoarthritis sufferers. With low humidity and two seasons (summer and winter), this desert city is easy to adapt to.

In terms of healthcare, it’s also ideal, as the University of Arizona Medical Center (UAMC), home of the Arizona Arthritis Center, is located here.

3. Albuquerque, New Mexico

Albuquerque sits in a rain shadow that keeps humidity low and rain scarce.

The culture of this city is also a big draw for visitors and new residents alike. The mountains that surround the city offer ample opportunity for year-round outdoor recreation, and the heat of the summer is lower than some other southwestern cities.

4. Taos, New Mexico

Taos offers a unique cultural vibe with dry weather and low humidity.

It is close to other major metropolitan areas and features Native American arts in its bustling downtown square. Hiking and other low-impact recreation is available all year long.

5. Las Vegas, Nevada

Sure, what happens in Vegas stays in Vegas – and so can you.

With a bustling regional airport that connects you to everyone you love and hot, dry weather for most of the year, you may get lucky managing your arthritis here. Beyond the Las Vegas Strip, there are many opportunities for hiking and exploring southern Nevada.

6. Denver, Colorado

Cold and snowy Denver, Colorado may seem like an anomaly on this list of hot, dry cities, but even with the cold weather the humidity remains low, making it a good place to consider. And when the weather does shift, the change is gradual, allowing time to adjust.

Additionally, the culture of Colorado skews towards outdoor activity, with many clubs and organizations to keep you moving year-round.

7. Grand Junction, Colorado

Similar to Denver, Grand Junction, Colorado features low humidity and a commitment to year-round outdoor activity.

Grand Junction features slightly higher summer temperature averages, less rainfall, and less snow than Denver. If you like to experience the seasons without experiencing a lingering May snowfall or two, Grand Junction may be for you.

8. Salt Lake City, Utah

Voted one of the most relaxing places to live, with the lowest rate of smoking in the U.S. (smoking can aggravate many health conditions, including osteoarthritis), Salt Lake City is one of the best cities to live with arthritis. The winter can be cold, but the humidity is low all year, and recreational activities abound.

Salt Lake City also has low crime rates and a more affordable cost of living, plus access to healthcare and the doctors you need.

9. El Paso, Texas

El Paso in west Texas has low humidity, hot summers, and mild winters, making it one of the best places to live with arthritis.

With affordable healthcare and a low cost of living, your dollar goes farther here. Looking for outdoor recreation? The Franklin Mountains State Park is the largest urban park in the U.S. (over 24,000 acres) and it’s right in El Paso.

10. San Diego, California

San Diego is famous for its mild climate, with days that hover around 74 degrees with low humidity. This city also has many different medical facilities that specialize in rheumatic conditions. Recreational opportunities are available, including miles of level bike trails.

The main drawback to this lovely city is its cost of living, of course. The average home price here is $664,000. Adjacent cities that are further inland may provide more affordable options.

11. Palm Springs, California

Enjoy the dry desert air in this quirky and cute town nestled underneath the San Jacinto mountains. There are over 350 days of sunshine per year, and rain is rare. Summer highs are also lower than some of the other desert cities featured here.

Explore the area with the many hiking and bike trails. Palm Springs is also a vibrant cultural city, with Coachella nearby and many art galleries in its downtown. It’s also more affordable than San Diego, for those who want to live in California.

12. Destin, Florida

Located in the Florida panhandle on the Gulf of Mexico, Destin is a laid-back beach community that features plenty of year-round recreation and access to rheumatologists.

The humidity may be challenging for some, but the warm weather and ample walking and biking trails can help counteract daily aches and pains.

13. Baltimore, Maryland

Although the climate of Baltimore is not the best for those living with arthritis, their healthcare access just might be.

Baltimore is home to Johns Hopkins Hospital, ranked number one in rheumatology. This extensive hospital network is located in a city with an affordable cost of living and access to a variety of recreational opportunities that including hiking and biking paths, gyms, and yoga studios all over the city. Bonus: Maryland was the only state in the U.S. to get an “A” on the rheumatic disease report card.

14. Minneapolis, Minnesota

Even if the weather in Minneapolis is not the most osteoarthritis-friendly, the healthcare sure is. The Mayo Clinic is located here, with doctors who also specialize in rheumatology. Even with the annual snowfall, the humidity overall is relatively low, as is the cost of living.

More about living with arthritis

Some of the worst states to live in for arthritis are those with poor access to healthcare, high humidity, and dramatic seasonal changes.

If your daily struggles with arthritis do find you moving to beautiful sunny Phoenix, get in touch with Arizona Pain. Our team is committed to helping people learn more about living with arthritis. Keep up with the latest tips for living with arthritis and other chronic pain conditions on our pain management blog.

The Grand Canyon state is one of the best places to live with arthritis, and we’d love to help you manage your pain! Get in touch with our team to learn more about our approach.

Climbing stairs, walking down the street, hiking up a mountain, even standing up from a chair: all of these movements are made possible by your knees. When knees start to ache, it’s crucial to know how to help arthritis is knees. Here are the best tips to get started with.

How to help arthritis in knees: The basics

Your knees are the largest, strongest joint in the body. Knowing a bit about the anatomy can help to appreciate not only their strength but also their unique vulnerabilities.

Knee joints consist of three bones. The femur (thighbone) connects to the tibia and the patella (kneecap). Cartilage wraps around the end of each bone to protect and smooth movement where the three bones meet.

Two wedges of cartilage called the meniscus act as shock absorbers as the femur presses down into the tibia. Synovial fluid lubricates all of the cartilage in the joint and helps with smooth movement.

In addition, stabilizing ligaments and tendons include:

• Lateral and medial collateral ligaments: Stabilize side-to-side movement
• Posterior and anterior cruciate ligament: Frames movement forward and backwards

Knees absorb the impact of your upper body coming down on the lower leg: every day, all day. This means that everything you do—walking, running, hiking up a mountain, or simply standing up from a seat—relies on healthy knees.

When our knees are not healthy, the resulting knee pain can make it challenging to go about our normal daily activities or even get to sleep at night.

Causes of knee arthritis and pain

The most common cause of pain is knee osteoarthritis. Known as a wear-and-tear disease, osteoarthritis occurs as the knee joint gets used over time. The structures that once supported and eased movement (e.g., tendons, cartilage, and synovial fluid) may begin to wear out, causing knee pain with movement.

Other common causes of knee pain include the following:

• Injury: Injury such as torn ligaments and tendons, bone fractures, bursitis, and tendinitis can cause knee pain both at rest and during activity.
• Mechanical problems: Mechanical problems occur when something in the joint fails. This might include dislocated kneecap, iliotibial band syndrome, or a foreign body in the joint (e.g., a broken bit of bone or cartilage).
• Other forms of arthritis: There are over 100 forms of arthritis, many of which can cause knee arthritis pain. In addition to osteoarthritis, rheumatoid arthritis, gout, and septic arthritis can cause knee pain.

Finally, a less common cause of knee pain is patellofemoral pain syndrome. This pain between the patella and the femur is most often seen in young athletes but can develop as a consequence of arthritis in the kneecap.

Risk factors for knee pain

Anyone with knees can have knee pain, but there are some risk factors that increase your chances. Carrying extra weight is a primary risk factor, as is having a job that places lots of stress on the knees. Professional athletes and enthusiastic amateurs alike are all at risk of knee pain due to wear-and-tear and injury also.

Other risk factors include:

• Age
• Previous injury
• Lack of flexibility or strength in supporting muscles

How to help arthritis in knees

If you are experiencing severe knee arthritis that is impacting your quality of life, it’s important to talk to your doctor first. They can help diagnose any underlying causes and design a treatment plan to improve your daily life.

For mild to moderate pain, here are our tips for how to help arthritis in the knees. As always, talk with your doctor before starting a new treatment.

1. Just add ice

When knee pain flares up, one of the simplest things to do is to ice the inflammation. Yes, extended days of rest can actually increase stiffness and pain, but in the acute phases of knee pain, ice can really help.

Try a 20-minutes-on, 20-minutes-off program of icing for a few hours to see if that relieves pain.

2. Watch your diet

While changes to the diet alone are not enough to completely ease knee arthritis pain, it is a great (and easy) place to start. Not only does maintaining a healthy diet improve overall levels of health and energy, the food you eat can also help treat pain and inflammation.

How? Focusing on anti-inflammatory foods means choosing healthy whole grains, dark leafy greens, and lean proteins as the foundation of your diet. Add in foods and spices with natural anti-inflammatory properties. These foods like include turmeric, tart cherries, avocado, and even dark chocolate.

Finding a great anti-inflammatory cookbook can make eating to ease knee pain a snap.

Avoiding processed food, trans fats, and sugars can also help manage weight, improve health, and ease inflammation in the body.

3. Keep an eye on your BMI

If you are carrying extra weight, know this: every pound above the BMI recommended for your frame adds another two to four pounds of pressure on your knee joint.

Suddenly, being just ten pounds over your target body-mass index can mean an additional forty pounds of pressure with every step!

4. Quit smoking

By now, everyone knows that smoking is dangerous to overall health, but it also increases the risk of knee pain. Smoking increases the chances of cartilage loss, which then increases the chances of developing osteoarthritis knee pain. Smokers are also more likely to be obese and have comorbid health conditions that contribute to poor health outcomes and high mortality rate.

Quitting smoking is arguably the best thing you can do for yourself.

5. Start walking

Even when your joints feel their most stiff and sore, a little movement can go a long way. Walking for knee pain helps you maintain a healthy BMI, builds muscles in the lower body, and provides good overall exercise.

If you have knee pain, choose good shoes for support. Take walks on level, sturdy terrain that is not too hard (or too soft, like sand). Start a walking program slowly, adding either time or increasing the pace as you feel stronger.

Walking with a friend can help keep you motivated, as can incorporating extra walking in your daily life. Park the car farther from the entrance to buildings, walk to pick up a few items at the store, or add another walk to your dog’s schedule. They’ll thank you for it, and so will your knees!

6. Consider meditative exercise

Meditative exercise like yoga or t’ai chi can both help ease knee pain. Why? Focusing on proper alignment, balanced muscular engagement, and conscious breathing have the following research-based benefits:

• Yoga increases the volume of grey matter in the brain, which builds resilience in chronic pain patients
• Yoga triggers a relaxation response, helping to moderate the emotional impact of pain
• Finally, yoga reduces inflammation in the body
• T’ai chi builds muscle strength, improves balance, and increases flexibility

Both yoga and t’ai chi can be adapted for any skill or fitness level, and neither require special equipment. Read more about incorporating yoga for arthritis into your routine here.

7. Keep movement low impact (and full-body)

Maybe yoga or t’ai chi are not for you, but it’s important to move your body. Any full-body, low-impact exercise can help ease knee pain. Try swimming, or look online for low-impact workouts that get you moving, regardless of where you start.

8. Use a brace

Knee braces bring stability to knees in pain, especially during exercise. Your doctor or physical therapist can suggest the best knee brace for you.

9. Get a gait analysis

Sometimes knee pain is a matter of an improper or imbalanced way of moving. A gait analysis looks at the way you move your body and suggests corrections in alignment (or even footwear) to help.

Talk to your doctor, a physical therapist, or even a high-quality running store for help with this.

10. Visit a physical therapist

Physical therapists work with your doctor to design specific exercises for knee rehabilitation. Many of these will focus on lengthening and strengthening the supporting muscles of the upper and lower legs, such as quadriceps, hamstrings, and calves.

Even one visit to learn the proper form for knee arthritis exercises can help support your recovery.

11. Consider medications

Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen sodium provide arthritis pain relief for mild to moderate pain. It’s important to follow the dosage directions carefully, as too much can cause gastrointestinal upset or liver damage. In conjunction with other therapies and exercise, though, NSAIDs can help you move comfortably through your day, even with knee arthritis.

Further, if your knee pain is a result of septic arthritis, your doctor will likely prescribe antibiotics to get the infection under control. An infected joint will not allow much movement and can cause serious damage. Antibiotics treat the infection to ease swelling and pain.

12. Explore supplements and natural remedies

Supplements for knee osteoarthritis may increase production of synovial fluid in the knee joint. This helps smooth out rough movement that could be causing knee pain. Talk to your doctor before adding these into your regimen.

Natural remedies for knee pain can also be remarkably effective. These include things like transdermal magnesium, acupuncture, and mindfulness meditation.

13. Try TENS

TENS, or transcutaneous electrical nerve stimulation, uses electrodes placed on the skin to deliver a mild electrical current to the nerves. This current replaces the pain signals sent to your brain with a tingling sensation.

TENS is a non-invasive treatment for knee pain that is controlled by the patient (and a good therapy to try before exploring more invasive options).

14. Talk to your doctor about knee joint injections

Knee joint injections should only be explored when more conservative treatments for knee pain have proven ineffective. Before the procedure, your doctor will inject a numbing agent to reduce pain, followed by a corticosteroid to decrease inflammation. They may also discuss options like PRP injections.

While injections may work to decrease pain, knee joint injections do not treat any underlying knee pain causes or halt progressive joint deterioration. Still, when combined with a healthy diet, regular exercise, physical therapy, and other lifestyle changes, they can provide profound relief. Learn more about this option in the following video.

15. Consider surgery

When all other treatment options have failed, knee replacement surgery may be helpful.

It’s important to note that some people still experience pain after knee replacement. Talk to your doctor to assess the potential risks of this option. It should only be used after other less invasive measures have failed and as a last resort.

16. Find a new location

Our final recommendation may not be possible for some people with knee arthritis, but sometimes a change of scenery (and weather) helps ease chronic pain.

Some of the best places to live with knee arthritis include those with steady, temperate weather and low humidity. If you’ve already been considering a move, think about finding a location that could help ease your pain.

How to help arthritis in knees? Find a trusted pain doctor

Finally, the best way find relief is to work with a pain doctor you trust. If you’re in Arizona, we can help. The Arizona Pain team knows how to help arthritis in knees, designing comprehensive, individualized treatment plans to help you get your life back.

Get in touch to schedule an appointment today.

Running with arthritis in the knee has long been a controversial subject. Traditionally, some people believed that running was so stressful on the knees that it could actually lead to arthritis in the first place. Fortunately, this idea has little to no merit; runners are generally no more susceptible to knee arthritis than anyone else. However, if you have just been diagnosed with knee arthritis, you probably have a lot of questions about what activities, including running, you can still safely perform. This article will discuss what you should know about running with knee arthritis, as well as what you can do to protect your knees while running.

Can I run with knee arthritis?

Arthritis is characterized by inflammation and pain, and it can affect virtually every joint. There are over 100 different kinds of arthritis. Osteoarthritis and rheumatoid arthritis are among the most common. Risk factors for arthritis include:

• Heredity
• Advanced age
• Obesity
• Smoking
• Joint stress or overuse (e.g. your job requires long-term, repetitive movements)

A knee arthritis diagnosis is tough for anyone, but if you previously enjoyed an active lifestyle that depended on having healthy knees, it can be especially devastating. Knee pain may tempt you to forget about doing any exercise at all, but a sedentary lifestyle will do you more harm than good.

The truth is, exercise can help arthritic joints feel better.

Running (safely) in particular may reduce your chances of needing surgery down the line. Better still, running is one of the cheapest forms of exercise out there; all you need is yourself, a good pair of running shoes, and someplace to run.

For most people, running with knee arthritis is safe. However, use common sense, talk to your doctor first, and pay attention to your body. If running worsens your pain, stop and take a break before you try again. Work with your doctor to create an exercise regimen that works for you.

Know too that any type of activity is great. It doesn’t need to be running. Walking briskly or swimming may be a better option for your body.

Does running make arthritis worse?

Even though the myth that running causes knee arthritis was debunked, other worries remain. For example, if you already have knee arthritis, will running make it worse?

The answer is complicated and likely depends on the patient and severity of the arthritis.

Some doctors say yes. They warn that running is bad for arthritis in the lower body, including the knees. This is especially true for people who have had knee surgery, and for people whose knees have already been damaged by arthritis. Running may increase arthritis pain and cause your knees to deteriorate faster.

However, a recent study found that running neither damages arthritic knees nor worsens arthritis pain. This is great news for runners, but the study does have flaws. For example, it neglected to record how and how much the participants ran.

More research needs to be done to truly determine what impact, if any, different running styles and speeds have on knee arthritis. But the newer study’s results suggest that a blanket ban on running with knee arthritis is not the best solution to preventing arthritis pain.

If you do have mild knee arthritis and genuinely want to run, talk to your doctor. If you have their permission, you may be able to continue running safely. You can also talk to them about other exercise options.

How to safely run with knee pain from arthritis

While exercise can improve any number of medical conditions, including arthritis, it’s important to exercise smartly and carefully. Before beginning any new running program, talk to your doctor, and then follow these general guidelines.

Consider your running routine

If you want to continue to run with knee arthritis, you can change your exercise routine to accommodate your condition. Alternatively, if you’ve never run before, begin slowly. Set an overall goal for yourself and then set small, attainable goals that you can achieve along the way as you gradually build your strength and endurance.

That said, if you have been running for a while and find that you truly don’t like it, don’t push it! Try different exercises until you find one that works for you. Exercise is an essential component of a healthy life, but forcing yourself to do an exercise you hate is setting yourself up for failure.

Even if you love to run, don’t let running be the only exercise you do.

Alternate running sessions with low-impact exercises, like swimming and weight-lifting. This will give you a well-rounded workout and strengthen your whole body. It will also give your knees a break from the motions and pressures of running.

When you do run, make sure you are doing so safely and properly. Proper running technique requires training your whole body to move in sync. With respect to your knees, always keep them aligned with your feet, and lift your knees high enough that you don’t shuffle as you run. If you find yourself getting so tired that you can’t maintain a proper running technique, it’s time to slow down.

You will also have to decide whether you want to run outside or on a treadmill. Running on a treadmill is easier on your joints, but running along a sand or dirt path is generally softer than a sidewalk. Try options near you to see which one works best for you.

Finally, if you’re having trouble motivating yourself to run, find a friend or group of friends to run with you. A 2017 study published in Nature Communications found that “exercise is socially contagious.” In other words, running with friends makes you more likely to stick to your exercise routine and push yourself harder than you would if you exercised alone.

No matter what, be kind to yourself.

It’s always hard to start a new exercise routine, especially when you’re already in pain. Your progress may not be a straight line. Some days, you may be able to run a mile with ease, while other days you may struggle to get around the block. This is normal, and you shouldn’t be discouraged by setbacks.

Do what you can when you can, and remember the goals that you are working towards: reducing your arthritis pain and living a healthier life.

Find proper equipment

In addition to proper running form, invest in high-quality running gear to ensure your knees get the support they need. Quality running shoes are perhaps the most important investment you can make. Shoes that are worn, don’t fit properly, or aren’t designed for running can damage your body, whether or not you have arthritis.

What is a “quality” running shoe? That can be tricky to determine.

The first step is to find a shoe that is the right size and fits comfortably. It may be tempting to stay home and buy your running shoes off the internet with the simple click of a button. With an investment as important as running shoes, though, it’s better to go to a store where you can try on different shoes and ask a sales rep for help. Many shoe stores can guide you through the decision-making process, depending on your running form and needs.

In addition to shoes, you can try using compression pants to support your knees while you run. You may also find knee braces helpful. Different types of knee braces can alleviate arthritis pain for a short amount of time. The primary purpose of compression pants and braces is to hold the knee in place as you run. This compensates for any damage or deterioration caused by the arthritis, allowing you to more comfortably enjoy physical activities.

How to treat arthritis knee pain

Exercise is a vital part of staying strong and healthy, whether you have arthritis or not. But there are other ways you can treat arthritis knee pain.

The arthritis treatments listed here can help you to improve not only your running experience, but your overall sense of wellbeing. Remember to talk with your doctor before trying a new treatment. Not all treatment options are safe and effective for all people.

Stretches

Stretching is a simple form of exercise that you can perform before or after more strenuous activity, or whenever you feel the need to move.

You can start with these simple stretches for knee arthritis pain. As with other forms of exercise, stop if you feel pain or your pain worsens.

Medication

Over-the-counter painkillers like Advil and Tylenol can help on your worst days.

Some people also rely on glucosamine supplements, a compound found in both cartilage and shellfish shells, to ease their arthritis aches. Glucosamine is generally safe, but as with other medications, make sure there aren’t any contraindications. In other words, that it won’t interact negatively with other medicines you take.

Heat and cold therapy

Heat/cold therapy is a simple but effective way to reduce arthritis pain. Cold therapy is especially effective immediately after exercise. You can buy ice packs or you can make your own packs by wrapping ice or frozen vegetables in a towel.

Heat therapy can range from heat packs to baths. Always use caution with both heat and cold therapy. Improper use can lead to burns or other injuries.

Physical therapy

If you want professional guidance in dealing with your knee arthritis pain, physical therapy is a great option.

A trained physical therapist will examine your knees and outline a treatment plan for you. This plan will likely include a combination of treatments, including exercise, stretches, and lifestyle changes.

Injections and surgery

In severe or advanced arthritis cases, some people turn to knee joint injections to provide relief. Depending on the type and severity of your arthritis, the type of medicine injected and the frequency of the injections will vary. Cortisone injections are just one of several treatments your doctor may recommend. Injections can provide relief for some patients, but they do have potential side effects. You should consider injections after trying less invasive options. They’re also best done in concert with other therapies, like physical therapy.

Another interventional measure is surgery, such as total or partial knee replacement. As with injections, you should only consider this treatment if other, more conservative treatments have failed. Post-surgery rehabilitation often takes weeks or months. During this time, you will work with your doctor and a physical therapist to strengthen your knee with careful exercises and a gradual return to your normal routine.

Learn more

It will take time to figure out what your new normal is after an arthritis diagnosis. We can help.

If you live in Arizona and need more help managing your knee pain from arthritis, click below to get in touch with one of our pain specialists.

When the pain of arthritis flares up, you might be tempted to take it easy on your joints by limiting movement. While it makes sense to rest in the acute phase of an injury, doctors agree that inactivity can actually make arthritis pain worse. So how can you get movement into your day but take good care of your joints at the same time? Tai chi for arthritis is one of the most gentle, approachable exercise options that can be done in the comfort of your home. As always, it’s wise to talk to doctor before beginning a new exercise routine, but here we explore the benefits of tai chi for arthritis and offer some beginner lessons for you to try.

What is tai chi?

Tai chi is a meditative, movement-based exercise that has its roots firmly in Chinese medicine and martial arts. Between two and three million people in the U.S. maintain a regular tai chi practice.

There are five major styles—Chen, Yang, Wu, Wu (a different word in Chinese) and Sun—but each follow similar philosophical foundations:

• The mind is connected to and integrated with the body
• Movement and breath are synchronized and controlled
• These movements generate internal energy, mindfulness, loosening, and serenity

Ultimately, tai chi’s goal is to develop and nourish life energy (qi) by harmonizing mind and body, inner and outer being. To do this, each style of tai chi includes similar elements in their routines (referred to as forms):

• Taolu (solo hand and weapons forms)
• Neigongand qigong (breathing, movement and awareness exercises and meditation)
• Tuishou (partner drills such as “pushing hands”)
• Sanshou (techniques of self-defense)

The forms are repeated over and over, slowly and methodically. The goal is to fully integrate movement, breath, and awareness.

How can tai chi for arthritis help me?

Although perhaps not as well-known as yoga for arthritis, the benefits of tai chi for arthritis are similar to yoga’s benefits.

Moving your body in the graceful, low-impact forms of tai chi is proven to make you feel better, not just physically but also mentally and emotionally. Here’s how.

Helps prevent falls

Tai chi for arthritis and fall prevention is a research-backed major benefit of this gentle, meditative exercise.

Older adults are more likely to be affected by arthritis. For this population, falls can not only be painful—they can be deadly. An estimated 25% of people over the age of 65 falls every year. Every 19 minutes, one of those older adults dies from their fall. Falls are the leading cause of both non-fatal and fatal injury in older adults. Finally, the financial burden for patients and their caregivers is tremendous.

The fear and anxiety surrounding falling can be so great that older adults limit their activity. This increases their arthritis pain. The slow movements of tai chi can be tailored to every age and fitness level. This helps to gradually build confidence and help prevent falls. In the research, tai chi has proven more effective than traditional exercise in fall prevention.

Builds strength in large muscles

Tai chi builds strength in both upper- and lower-body muscles that is similar to resistance workouts.

This strength-building comes from the slow-motion movements. These movements engage muscles for a longer period of time through their full range of motion. When compared to short, jerky movements, tai chi exercises the entire muscle. This results in lean, strong bodies.

Improves mobility

Twenty years of research have shown that because of tai chi’s strengthening and confidence-building, practitioners have increased mobility and self-efficacy in their daily lives.

Adults of all ages can use the benefits of tai chi in all aspects of their daily lives.

Increases flexibility

Muscle strengthening occurs when the muscles are engaged in repetitive motion. In contrast, connective tissues, including ligaments and tendons, are strengthened and safely lengthened when movements are slow and held for long periods of time.

Tai chi’s forms accomplish both tasks, offering increased flexibility and range of motion in both connective tissues and muscles.

Decreases pain

Regular movement in the joints helps to increase joint production of synovial fluid. This natural joint lubrication is crucial for easy, pain-free movement in the largest weight-bearing joints of the body.

Knee arthritis is one of the most common kinds of arthritis, and tai chi has been shown to be just as effective as physical therapy in relieving knee pain associated with arthritis.

Improves psychological outcomes

The main difference in the study above that compared physical therapy to tai chi is a big one. Patients who practiced tai chi in the study reported improvements in their symptoms of depression and a better quality of life. Physical therapy patients did not report improvements.

Whether it is the slow pace of movement or the combination of deep and relaxing breathwork, one of the big benefits of tai chi for arthritis is the boost in mood that practitioners experience. These benefits hold true even when compared to both cognitive behavioral therapy and pharmaceutical intervention. Tai chi is even effective in treating major depressive disorder and comes with no side effects.

How to get started with tai chi for beginners

When first considering tai chi for beginners, check in with your doctor. Although this exercise is remarkably safe, it’s important to coordinate all treatments with your healthcare provider.

Next, if you are interested in taking in-person classes, consider observing a class first. This can give you an idea of what to expect. In general, each class follows a loose structure that includes the following:

• Warm-ups: Movements such as rocking back and forth, rolling the shoulders, and circling the head and neck
• Instruction and practice: Forms might be introduced and explained, followed by practice
• Qigong (pronounced “chee-gong”): Breathwork, sometimes combined with movement, completed standing, sitting, or lying down

In your observations, you might run into specialized terms. These include:

• Qi: Pronounced “chee,” this is the energy or life force that runs through every person
• Yin and yang: The opposing forces at work in the universe—neither good, nor bad and both necessary to maintain balance

In addition, the forms might have names that seem strange or unfamiliar, like “white crane spreads its wings.” In some cases, the name holds the key to the movement, but if it doesn’t make sense, don’t worry. The movement and the breath are the most important things.

You don’t need to hold any special beliefs. Tai chi is a philosophical practice, not a religious one. People of all backgrounds practice.

Preparing for class

You also don’t need any special clothing, shoes, or equipment. Dress for each class in loose-fitting clothes that move with you. Make sure your shoes have non-slip soles that are supportive. They should be thin enough that you can get a sense of the ground beneath you.

If you choose to take a class, talk to the instructor beforehand. You can let them know any restrictions you might have. See if they have any suggestions to make learning the practice less intimidating.

If you would rather learn from a video, we have linked our favorites below (including seated tai chi for arthritis). Same preparations apply: talk to your doctor, wear comfortable clothes and shoes, and don’t be intimidated by the language.

Great tai chi for arthritis exercises and lessons

The thing to remember when starting tai chi for arthritis and fall prevention is to go slowly and keep breathing. You might find yourself holding your breath, trying to get the form perfect. Resist that urge. Let the breath flow smoothly and go as slowly as you need to.

There are a wide variety of printed resources on tai chi, but most beginners find it best to learn from a video. Matching breath to movement—and the reasons why you move the way you do—are often best explained as you practice and watch a teacher. If you’d like to learn more and explore printed resources, Tai Chi for Health Institute hosts a wide variety of instructional materials on its site. These can be helpful as you begin to reap the benefits of tai chi for arthritis.

In addition, here are six video lessons to get you started.

Background and history lesson

Consider this video your introduction to tai chi, with an explanation of which form is best for arthritis (and which to avoid). This video offers instruction in basic tai chi forms, delivered in a supportive and comforting voice. It also offers variations for seated tai chi for arthritis.

Five-minute daily tai chi class

This video is basic and offers a foundation for building a daily tai chi practice. The movements are simple and clear, and instructor Leia Cohen offers imagery to help you move with your breath.

Foundational movements, explained

Peter Chen goes through the most foundational movements of tai chi. If you are a person who likes to gather specific and precise instruction and are worried about doing it “wrong,” this is a good place to start.

Seated tai chi

Seated tai chi is excellent for people who are recovery from surgery, returning to exercise after a long absence, or who just feel they need a little more support.

A full 30-minute practice

This practice features an instructor and a student who modifies each form or posture as they are explained. The focus in this class is on balance and flow, and students can expect exercises that are strengthening and rehabilitative.

Seated qigong with guided breathing

A beautiful, energetic seated breathing practice. Shifu Yan Xin leads a supportive and meditative sequence that opens the lungs, the heart, and the shoulders.

Learn more about tai chi for arthritis, and other treatments

The best approach to treating arthritis is a holistic one. From yoga and acupuncture to exercise and lifestyle changes, relieving pain and increasing mobility requires a comprehensive treatment plan that brings together many healing traditions. These might include interventional pain management techniques, too.

If you’d like to explore tai chi for arthritis as part of your treatment plan, get in touch with Arizona Pain today. We believe in individualized treatment plans that can help you get your life back.

While many people with chronic pain find that it’s worse in the winter, it turns out that summer’s heat and humidity can also lead to joint pain. At Arizona Pain, we know extreme heat. With an average high of 104° and a low of 78° in June, the huge swings in Phoenix’s temperatures can wreak havoc on already-aching joints. Joint pain in summer is a thing we know how to treat. This is what you should know, how to prevent summer joint pain, and your treatment options.

Do I really have more joint pain in summer?

Maybe you think you are imagining things and that the swelling and ache in your joints is not real. Unfortunately, joint pain in summer is all-too common as the mercury soars.

Why does joint pain in summer increase?

Dehydration

One of the main culprits of joint pain in summer is dehydration. Especially in dry climates like Arizona, your sweat may evaporate before you notice it’s there. This means that you are losing more fluid than you realize, even when you are at rest (or asleep!).

This dehydration increases friction in the joints that rely on hydration to stay healthy. Ball-and-socket joints like the hips and shoulders suffer especially from a lack of proper hydration, but all joints are susceptible.

Less activity

Arizona’s climate is perfect for many year-round outdoor activities, but when the temperature rises, many of us head inside or reduce the length of our exercise outside.

Reduced activity levels for joints that relied on daily movement to stay healthy can be felt nearly immediately. In some cases, reducing your activity can cause worsening or referred pain (e.g., back pain) as the body compensates for the painful joint.

Temperature swings

The huge changes in temperature can make a person’s mind suffer, and the same holds true for that person’s body!

Tendons, ligaments, and connective tissue inside the joints expand and contract with each rise and fall of the thermometer. Over the course of the day, this can actually increase joint pain in summer.

Bad weather

While many people move to Arizona specifically for the dry climate, we can also get some gully washers that roll through in the summertime. When this happens, the pressure in the atmosphere drops—and so does the pressure in your body. You might think that this would be good for inflamed joints, but the joints respond differently to a dropping barometer.

In a quest to maintain stability and balance, the tissues in the joints swell to fill the joint capsule as the pressure drops. This can press on already-inflamed tissues or cause issues with mobility that lead to pain. Many people experience this as swelling in the joints or a decreased range of motion. If you’re experiencing summertime in dry climates like Arizona you may actually have more of this type of weather-related pain than in winter.

What about rheumatoid arthritis in hot weather?

Rheumatoid arthritis in hot weather can also be a perfect storm of swelling and inflammation caused by too little activity, dehydration, and barometric changes.

Complicating things even more, dealing with any kind of arthritis in summer can mean a tricky balance between too much water and not enough. Some people experience more water retention in their joints, which can be very painful, while others cannot get enough fluid into their body.

What’s the connection between humidity and inflammation?

Although cold and wet is the worst combination for joint pain, hot and humid is a close second. Joints have sensory nerves in them that respond to the conditions both inside and outside your body. When the humidity rises along with the temperature, a corresponding drop in pressure creates space in your joint. The body responds by expanding the ligaments and tendons to fill the joint. Humidity also affects the amount of fluid that is present in the joint. Less fluid means more friction and pain with each movement.

In a healthy joint, this expansion and slight decrease in joint lubrication may result in minor stiffness until the joint is warmed up. But humidity and inflammation can affect an already-compromised joint and potentially lead to further damage and pain.

How to manage arthritis in summer

The good news: you don’t have to suffer from joint pain in summer, and you can still do all of the things you love. In fact, keeping activity levels the same year-round can be one of the best things you do not only for your physical but also your mental health.

There are some precautions you can take to help prevent joint pain in summer (and manage if it occurs). Here’s our guide to getting started. If you’re ever unsure, we recommend reaching out to your doctor for guidance or contact the Arizona Pain team (if you’re in Arizona) for help.

Exercise, but with caution

As long as your doctor has approved it, continue to exercise even during the hottest times of the year. Do it by making summertime modifications.

For example, you can beat the heat by exercising very early in the morning or after the sun has set. Take many breaks and stay in the shade if you can even during the cooler parts of the day.

Or, modify how and where you exercise. If you are an avid tennis player, see if you can find an indoor tennis facility to make playing more comfortable. Consider switching to a “summer sport” to keep your whole body fit. Instead of jogging, why not try swimming instead? This low-impact, full-body exercise works every muscle that jogging does, safely and out of the heat.

Need something low intensity? Join friends to do laps around a large indoor mall. You can also invest in a treadmill and watch an episode of your favorite TV show while walking at a moderate pace. If you’re short on space, time, and money, check out free exercise videos online for a quick cardio boosting workout.

After your workout, ensure you rehydrate and cool the body down slowly.

Stay hydrated

The most important thing you can do for joint pain in summer is to stay hydrated. Sure, water is often the recommended beverage, but in very hot climates where sweat is nearly nonexistent because the heat is dry, it pays to mind your electrolytes, too.

Look for drinks that have the essential minerals of salt, potassium, magnesium, and calcium. These minerals regulate many different functions in the body, from managing muscle contractions to regulating the nervous system.

Electrolytes can also be found in a variety of foods, including:

• Soy milk
• Pickles
• Coconut water
• Spinach
• Celery
• Lettuce

To get enough liquid, you can also eat foods that are “watery,” like greens, sweet peppers, melons, and berries.

During the summer months, also avoid drinks with excessive caffeine and sugar, as these can cause dehydration. Alcoholic beverages also increase urination, which can lead to dehydration. If you are consuming alcohol, make sure to have a glass of water for each drink you consume.

Finally, another good way to ingest electrolytes is through the largest organ in your body: your skin. A relaxing Epsom salts bath cools the body and delivers magnesium transdermally, good for hydration and a proper night’s sleep!

Sleep well

There is lots of research on how poor sleep affects chronic pain, and none of it is good. In the summer, sleep may be even more elusive. The longer days, coupled with hot nights, may make drifting off harder than normal.

Take the time to “summer proof” your sleep. Install blackout shades in your room if the early sunrise cuts your slumber short. Turn down the thermostat at night. Choose breathable cotton sheets and light (or no) sleeping clothes. Finally, consider bringing a cool washcloth to sleep if you are having a hard time bringing your body temperature down.

Focus on healthy food

A big bonus of summertime is the increased access to delicious, fresh food. Abundant summer vegetables at every farmer’s market means you can have a dinner that was standing fresh in the field that morning.

But summer also brings barbecues, ice cream socials, and pitchers of beer and sangria. Eating healthy food year-round is a great way to reduce joint pain in the summer by maintaining a healthy BMI and decreasing food-related inflammation. It can be challenging in the wintertime to find inflammation-reducing cherries in the grocery store, but in summer, they are literally falling off the trees.

The best diet for arthritis in summer is one that is easy, delicious, and anti-inflammatory. Reach for abundant fruits and vegetables, lean proteins on the grill, and healthy whole grains like quinoa and brown rice.

Stick with your medical routine

We know how it goes: all you want to do in the summertime is take off work, laze in the midday sun, and run away to the beach. But if you have an established treatment protocol for your joint pain, in summer it’s crucial to stick with it.

This includes things like sticking to physical therapy schedules and taking medications as directed. Seems like common sense, but it can be challenging to stick to a schedule when it feels like the days are endless and no one else has a schedule. Use your phone to set alarms and reminders to stay on track!

Don’t forget to relax

And speaking of endless days with no schedules, one of the ironic things about summer is that it can be really hard to just relax. With vacations to plan, kids to manage, and the go-go-go vibe of the season, we can get wrapped up and stressed out by something that’s supposed to be fun and relaxing.

Take a break every day to simply sit somewhere quiet and breathe. There is a Zen proverb: if you don’t have time to meditate for an hour, then you should meditate for two hours. You don’t need to go to those extremes, but there is plenty of research that shows that mindfulness meditation for just 20 minutes a day can go a long way to reducing your chronic pain (and the stress it comes with).

Does summer make other pain conditions worse?

Summer’s high temperatures and humidity can make other pain conditions worse, too. Be aware of any other conditions you may experiencing beyond joint pain, like:

• Headaches and migraines can be explosive in the summer, prompted by shifts in the barometer, air pollution, and dehydration
• Summer’s hot, humid air can increase the pain and frequency of fibromyalgia flare-ups
• Heat can also worsen the symptoms of multiple sclerosis, including back pain, muscle spasms, and trigeminal neuralgia

As with joint pain in summer, many of these conditions can be eased by bringing the body temperature down and taking proper precautions. Continue getting moderate exercise, prioritize sleep, and stay hydrated.

Get help for your joint pain in summer

At Arizona Pain, we’re out there in the heat right alongside you. We know how to treat joint pain in the summer because so many of our patients experience it firsthand. Along with these preventative measures, there are pain management approaches that can help if you’re experiencing severe pain that’s impacting your overall quality of life.

If you’re in Arizona, get in touch today to see how we can help.

They say an apple a day keeps the doctor away. While it may not be that simple, changes to your diet can have an impact on arthritis pain and symptoms. Arthritis at its most basic description is inflammation of the joints. Fortunately, healthy eating can help fight inflammation and improve your symptoms. No food is a cure-all of course, but following the best diet for arthritis may improve your day-to-day functions and help ease some symptoms.

What are the basics of arthritis and diet?

When we talk about arthritis, we often refer to inflammation. In theory, inflammation is a natural part of our how immune systems function. It’s the body’s response to injury.

However, inflammation is also at the root of most types of arthritis pain. This is characterized as swollen, painful joints that may even feel warm to the touch. How does food play a role in this? We’ll explain.

Osteoarthritis

Experts agree that food can have an impact on the severity of inflammation we experience. In 2017, researchers from the University of Surrey identified a crucial link between metabolism and osteoarthritis. Metabolic changes caused by poor diet and a sedentary lifestyle can change the genetic reprogramming of cells in the body and joints.

Weight is also often associated with different types of diseases and conditions. When it comes to arthritis, weight loss can reduce excess stress on joints. One study found that a loss of just one pound of body weight reduces the load on knees by four pounds. This is especially true for those suffering from osteoarthritis, which is generally known as a “wear and tear” condition.

Rheumatoid arthritis (RA)

If you have been diagnosed with rheumatoid arthritis, the condition stems from your immune system targeting your joint linings on both sides of the body. This may include both hands, wrists, or knees. The symmetry is what makes RA different from osteoarthritis. While this type of condition isn’t related to wear and tear or excessive weight, diet may still play a role.

Just like osteoarthritis, RA causes inflammation that can be extremely painful. By eating the best food for rheumatoid arthritis, such as fruits, vegetables, and cold-water fish, you may notice less inflammation and fewer flare-ups. At the very least, patients should try to limit processed food and sugar to stay in good health and limit the severity of their symptoms.

Tips for arthritis and diet

We understand that every person and diagnosis is different, which is why it’s important to be flexible. Rather than starting an entirely new diet, think of it as a simple lifestyle change. Focus on small, incremental changes that feel easy.

There are so many benefits to eating more nutritious meals. Even if you don’t see a change in your arthritis symptoms at first, you can improve your health which could eventually impact your arthritis symptoms. This is especially true if you suffer from multiple comorbid conditions.

For example, studies confirm that eating certain foods can:

• Lower blood pressure
• Protect against chronic conditions, ranging from cancer to stroke
• Prevent inflammation
• Protect your heart
• Lead to weight loss, which can lessen pressure that leads to joint pain

While there is no miracle diet for arthritis, simple changes can have an impact.  As always, consult with your doctor before starting a new diet or exercise regimen.

12 best foods for arthritis

Now that we’ve established a link between arthritis and diet, it’s time to get specific. As you browse arthritis diet recipes, look for meals that include the following ingredients.

1. Berries

The glory of berries is in the anthocyanins, which have an anti-inflammatory effect.

From strawberries to raspberries, blueberries, and blackberries, add them to your yogurt or smoothie for a healthy dose of antioxidants. You’ll get health benefits whether they’re frozen, fresh, or even dehydrated.

2. Nuts

If you need a quick and healthy snack, it doesn’t get much better than a handful of nuts. Grab some almonds, pistachios, or cashews for a quick energy boost. Just 1.5 ounces daily can provide a dose of inflammation-fighting monounsaturated fat.

Nuts are also rich in:

• Protein
• Calcium
• Magnesium
• Zinc
• Vitamin E
• Immune-boosting alpha linolenic acid (ALA)

3. Olive oil

Extra virgin olive oil (EVOO) is a pantry staple, and as it turns out, it’s a pretty good one to have.

EVOO contains heart-healthy fats, as well as oleocanthal, which has anti-inflammatory benefits. According to studies, a diet rich in olive oil can reduce joint swelling and even slow cartilage destruction.

4. Fish

Omega-3 fatty acids are known for protecting your heart and helping your body fight off inflammation.

The American Heart Association and the Academy of Nutrition and Dietetics recommend three to four ounces of fish, twice a week. However, arthritis experts claim more is better! Go for salmon, tuna, or even scallops to reap the benefits. Check Seafood Watch to find options that are kinder to the environment and our seas.

Don’t like seafood? Consider adding a fish oil supplement to your daily routine.

5. Green tea

Studies show an antioxidant in green tea called epigallocatechin-3-gallate (EGCG) blocks the production of molecules that cause joint damage in people with rheumatoid arthritis (RA).

Aim for two serving per day, hot or iced, using traditional tea bags.

6. Broccoli

We all know the importance of eating our greens! Broccoli is rich in vitamins K and C, as well as sulforaphane. This compound may prevent or slow the progression of osteoarthritis.

The boost of calcium from broccoli also offers bone-building benefits.

7. Whole grains

Whole grains are fiber-rich and lower blood levels of CRP, an inflammatory marker. Experts recommend six ounces of whole grains per day, which means there are many opportunities to incorporate them into your diet.

Consider oatmeal, whole grain toast, quinoa, or brown rice.

8. Citrus

Vitamin C is an excellent way to boost your immune system, protect your memory, and lower your risk of heart disease. Research shows that it may also prevent inflammatory arthritis and help you maintain healthy joints.

Sink your teeth into citrus fruits like oranges, grapefruits, and limes to reap the benefits.

9. Beans

Beans pack a punch of fiber and protein, which makes them a healthy part of any diet. For arthritis sufferers, the phytonutrients in beans may help lower CRP, an indicator of inflammation found in the blood.

With so many varieties to choose from, it can be tough to know where to start. Small red beans, red kidney beans, and pinto beans are among the U.S. Department of Agriculture’s list of top antioxidant-containing foods.

10. Garlic

If you’re looking for flavor and health benefits, garlic is your friend. Researchers believe the compound diallyl disulphine found in garlic may limit cartilage-damaging enzymes in human cells.

Studies also show reduced risk for hip osteoarthritis, which is likely due to garlic’s strong anti-inflammatory properties.

11. Ginger

Ginger may reduce inflammation and aid in reducing symptoms of arthritis, whether it’s fresh, powdered, or dried. Plus, it can help settle an upset stomach. A 2001 study looked at the effects of ginger extract in 261 patients with osteoarthritis of the knee. After six weeks, 63% of participants experienced improvements in knee pain.

Add a bit of ginger to your tea or soup recipes or make a stir fry to use this anti-inflammatory ingredient!

12. Turmeric

Widely used in Thai and Indian cuisine, turmeric gives curry that burst of yellow color, but it’s more than a culinary benefit.

Curcumin is the strong antioxidant in turmeric that has powerful anti-inflammatory effects. If you don’t enjoy the distinct flavor of turmeric, consider taking it in supplement form.

5 foods to avoid for arthritis

We all know the importance of eating well, not just for arthritis, but for overall wellness. Did you know some types of food that could actually lead to painful flare-ups and worsening symptoms?

Here are arthritis triggers you should try to avoid whenever possible.

1. Processed foods

According to a study at Mount Sinai School of Medicine, decreasing the amount of fried and processed foods eaten can “reduce inflammation and actually help restore the body’s natural defenses.”

With this in mind, try to limit fried or fast food, as well as prepared frozen meals.

2. Alcohol

While everything in moderation is acceptable, excessive alcohol consumption will only lead to worsening symptoms. If you already have arthritis, most medications to relieve sore joints do not mix well with alcohol. Plus, alcohol is particularly problematic if you have gout.

However, according to the Arthritis Foundation, a few studies show that enjoying alcohol in moderation may reduce your risk of developing rheumatoid arthritis.

3. Sugar

Sugar that is processed can prompt the release of cytokines, which are responsible for causing inflammation.

We’re not talking about naturally occurring sugar in fruit, though. This is the type of sugar that is added to soda, candy, and even some types of juice. Take a look at labels and be vigilant about avoiding excess sugar.

4. Refined carbohydrates

Refined carbohydrates can fuel the production of advanced glycation end (AGE) oxidants. AGE oxidants are known to damage certain proteins in your body. Because your body tries to break them apart by using cytokines, inflammation is more likely to occur as a result.

Try to avoid refined carbohydrates when possible, such as those found in potato chips, white bread, and white rice.

5. Saturated fat

Arthritis sufferers are more at risk for heart disease, which means it’s important to pay attention to your cholesterol levels. Unfortunately, saturated fats found in meat, butter, and cheese can raise your total cholesterol level.

Limit saturated fat to 20 grams per day (for a person consuming 2,000 calories).

What are the best places to find arthritis diet recipes?

If you’re ready to get cooking, you’ll need a few simple arthritis diet recipes. Fortunately, there are thousands at your fingertips! From cookbooks to blogs, you’ll find a variety of anti-inflammatory recipes. Here are some of our favorite resources.

Cookbooks

If you love the nostalgia of cracking open a cookbook, you’re in luck. There are many doctors, chefs, and even average arthritis sufferers who have written cookbooks.

The Anti-Inflammation Cookbook is a great place to start. According to reviews, this book is full of practical recipes with flavor in mind. Fill up your bookshelf with even more cookbooks from our own list, 20 Of The Best Anti-Inflammatory Cookbooks.

Pinterest

If you’re looking for visual inspiration, Pinterest recipes are only a few clicks away. A quick search for “arthritis diet” yields hundreds of pins with recipes and more.

For example, get started on your journey to healthy living with a simple week-long anti-inflammatory meal plan.

Blogs

Blogs are becoming more and more popular for people who want a creative outlet. Plus, many cookbook authors start out as bloggers. If you find a cookbook author you love, be sure to do a quick internet search to check for more recipes and resources.

Other ways to manage your arthritis

Changing your lifestyle to follow the best diet for arthritis is a great first step. While aches and pains can tempt a person to take it easy, research shows that movement also helps decrease pain, lubricate joints, and increase range of motion. Consider incorporating gentle yoga or morning walks into your daily routine. This will greatly increase your chances of keeping your symptoms under control.

In some cases, basic lifestyle changes still aren’t enough, and that’s okay. A comprehensive approach to treating arthritis pain may involve a number of therapies and treatments. Your healthy diet should be used in conjunction with medical treatments to help relieve your day-to-day symptoms.

At Arizona Pain, we work as a team to develop a plan to tackle your pain from every angle. Your treatment may include many facets from our comprehensive care program, including conventional medical procedures, chiropractic manipulations, and vitamin supplements.

If you live in Arizona and need help managing your arthritis pain, contact the Arizona Pain team or click the button below to get in touch with one of our pain specialists.

Rheumatoid arthritis (RA) is one of the 100 different kinds of arthritis affecting nearly 175 million people worldwide. While osteoarthritis is a common form of arthritis that affects people mostly over the age of 55, rheumatoid arthritis is not quite as straightforward. What is rheumatoid arthritis and what are common rheumatoid arthritis treatments?

What is rheumatoid arthritis?

RA can affect people as young as 20. Fully 50% of those diagnosed with rheumatoid arthritis are unable to work full-time within ten years of diagnosis. Rheumatoid arthritis is an autoimmune disorder that occurs mostly in developed countries. Symptoms of RA include:

• Pain and stiffness in the affected joints, especially after periods of rest or inactivity
• Redness and swelling
• Loss of appetite
• Fatigue
• General feeling of being unwell (often termed “malaise”)
• Periods of pain flare-ups and remission (very few or no symptoms)

Because this condition can develop during a person’s most productive years, the cost of rheumatoid arthritis over a lifetime is high. While there is no cure for RA at this time, researchers have discovered potential rheumatoid arthritis treatments that are safe and effective and may actually help slow the progression of the disease.

Managing body mass index

The first and potentially easiest treatment to access is managing body mass index (BMI). Researchers at the Hospital for Special Surgery (HSS) have discovered that patients with RA who are underweight or overweight have fewer periods of remission. These periods of remission were also shorter.

In the study of 944 patients diagnosed with rheumatoid arthritis, researchers found that the 2% of underweight patients and 65% of overweight or obese patients were older, mostly female, and had less function than those patients with a healthy BMI (as classified by the World Health Organization). The overweight and underweight patients were also more likely to be smokers, another potential factor in remission of RA.

As Vivian Bykerk, M.D., principal investigator and director of the Inflammatory Arthritis Center at HSS, points out, it is vital to identify factors that patients can control when treating RA:

“It is important to identify possible factors we can modify to help patients with this disease. We also saw that those who smoked were less able to achieve sustained remission.”

Susan Goodman, M.D., a rheumatologist at HSS, was shocked by the addition of underweight patients who had fewer and shorter periods of remission:

“What’s striking is that if you look at the BMI classifications, all the patients in the underweight or overweight categories were much less likely to achieve sustained remission compared to those with a normal BMI.”

The takeaway from this study is that maintaining an appropriate BMI is a crucial first step in managing symptoms of rheumatoid arthritis. Taking steps to achieve and maintain a healthy BMI is well within the control of the patient and should be the first treatment option.

COBRA Slim rheumatoid arthritis treatments

As far as drug-based interventions, there are significant developments on that front as well. A method of administering effective medications for rheumatoid arthritis resulted in similar relief for patients but with fewer harmful side effects and at a cheaper cost. The treatment protocol is called COBRA Slim. It uses the same proven effective medications but in different combination.

De Cock divided 290 patients with rheumatoid arthritis into three groups and provided the following COBRA treatment protocols:

• Classic (methotrexate, sulfasalazine, and a high first dose of glucocorticoids)
• Slim (methotrexate and a moderate dose of glucocorticoids)
• Avant-Garde (methotrexate, leflunomide, and a moderate dose of glucocorticoids)

All three protocols were very effective, with remission achieved for 70% of patients within 16 weeks. The difference was in the side effects. The COBRA Slim treatment utilized half of the medication of the other two. It resulted in half as many side effects. This treatment was also much easier to utilize on a daily basis. This was a factor that could contribute to better patient compliance.

Affordability

Diederik De Cock, doctoral researcher at the Research Centre for Skeletal Biology and Engineering (KU Leuven), pointed out that the affordability of the treatment puts this within reach of many more patients, a bonus for those at the poverty level who experience earlier onset of rheumatoid arthritis:

“Methotrexate is very affordable, as are [steroids]. Implementing this therapy across Flanders would mean substantial savings. At the moment, RA treatment is not yet adequately standardized in Belgium, and this leads to treatment inefficiencies. As a result, more patients require expensive second-line anti-rheumatic therapies known as biologicals, which can cost up to 15,000 euros per year. By comparison, the COBRA Slim strategy costs less than 1,000 euros. In other words, we can treat up to 15 patients for the same price as a year of treatment with a biological.”

New research

This research originally came out in 2014. Since then, a two-year investigator-initiated randomized pragmatic open-label superiority RA trial looked at its use. Researchers concluded that:

“MTX with a moderate-dose GC remission induction scheme (COBRA Slim) seems an effective, safe, low-cost and feasible initial treatment strategy for patients with ERA regardless of their prognostic profile, provided a treat-to-target approach is followed.”

Avoiding cartilage damage

Once a patient is diagnosed with rheumatoid arthritis, the goal has traditionally been to slow the progression of the disease. What if instead there was a treatment that went beyond that to actually repair damaged bone? A study from the La Jolla Institute for Allergy and Immunology has found a new drug target that can stop cartilage damage in its tracks.

Nunzio Bottini, M.D. Ph.D., associate professor at La Jolla Institute and associate professor of medicine at the University of California, San Diego was the lead author of the study that looked at the activity of fibroblast-like synoviocytes (FLS). The FLS are located in the synovial fluid of each joint and usually provide joint lubrication. When the immune system is triggered, these formerly peaceful cells begin to attack the cartilage, breaking it down. They also cause bone deterioration.

The research

Bottini wanted to find a way to stop the fibroblast-like synoviocytes from inflicting further damage to the joint after inflammation was under control:

“Even if your inflammation is completely under control with the help of current therapies — and they are excellent — the damage to the skeletal structure is not necessarily arrested in the long term because synoviocytes continue to cause damage. And although synoviocytes are considered the main effectors of cartilage damage in rheumatoid arthritis there’s no therapy directed against them.”

Postdoctoral researcher Karen M. Doody, Ph.D, discovered an enzyme known as RPTPσ (receptor protein tyrosine phosphatase sigma) on the surface of FLS. This enzyme is responsible for keeping the FLS in check, blocking it from attacking and destroying cartilage and bone. The team’s goal was to find a way to activate that response in patients with rheumatoid arthritis. The key to this was to remove the biological blocks that prevented the receptor protein tyrosine phosphatase sigma from kicking into action. The team found that this action resulted in less cartilage damage. Further, this treatment did not interfere with other rheumatoid arthritis treatments.

Keep up to date on rheumatoid arthritis treatments 

Find even more articles and new research on rheumatoid arthritis treatments by following along at Science Daily. There you’ll get access to the newest studies and treatment options.

What rheumatoid arthritis treatments do you currently use?

What are common physical arthritis symptoms? 

Physically, arthritis is the blanket term for more than 100 conditions that cause joint pain. The physical arthritis symptoms most of these types have in common include:

• Joint pain and swelling
• Fatigue
• Stiffness
• Limited mobility

Osteoarthritis is the most common form, affecting more than 27 million people nationally. Patients experience eroding cartilage in their joints, leading to pain as ultimately bone rubs against bone during movement. Osteoarthritis mostly occurs in older people, although little is known about why it develops.

Another common form is rheumatoid arthritis, which affects 1.5 million people in the U.S. The condition is an autoimmune disease, which means the body’s defense mechanisms rally to fight against its own joint tissue. This results in painful inflammation.

No matter which type of arthritis a person has developed, the pain, stress, and uncertainty that comes along with a chronic condition has been shown in numerous studies to increase the risk of mood disorders like depression and can also lay the foundation for a risk of poverty.

Arthritis and mood disorders are linked, here’s how

About one-third of arthritis patients experience depression and anxiety, according to the Arthritis Foundation. Experts say these mood disorders often go undiagnosed, leaving patients without the treatment and support they need to improve. Treating mental distress is important because it could reduce pain. However, only about 50% of arthritis patients with depression or anxiety seek help.

Meanwhile, about 40% of patients with rheumatoid arthritis develop depression, the Foundation says. This melancholy is also associated with worse pain, higher death rates, and a greater likelihood of developing additional health concerns.

Let’s discuss some of the recent research into these mental health arthritis symptoms.

Impact on exercise

Depression, anxiety, and arthritis often co-exist in the same patient, researchers have found. Researchers at the University of Basel investigated this link and theorized that depression reduces a person’s interest in exercising, which increases the risk of developing arthritis.

However, the reverse could also be true, scientists said. Joint pain could reduce a person’s ability to exercise, which then contributes to depression. Exercise is a powerful way to improve mood; it encourages the release of natural feel-good chemicals and also reduces stress.

A third theory blamed inflammation, with scientists noting that some studies have cited inflammation as a cause of depression. Inflammation is an inherent part of arthritis and a cause of much pain.

Researchers said more research is needed to analyze this link more deeply. This, in turn, could help doctors better treat people living with both physical arthritis symptoms and mood disorders.

Talk therapy for arthritis symptoms? 

Another common depression treatment may also help alleviate osteoarthritis pain, a study says. Researchers at the University of Manchester have found that the brains of osteoarthritis patients may process pain abnormally. They theorize that targeting the errant processing through talk therapy rooted in mindfulness may help.

Researcher Anthony Jones says:

“The extent of pain experienced by sufferers of arthritis has always been thought to result from the direct consequences of joint destruction. However, the extent of pain is often poorly related to the amount of damage.”

A wide disparity exists among the levels of pain reported by arthritis patients. Two patients with similar stages of arthritis symptoms do not always report similar levels of pain. Additionally, many patients experience pain in areas of the body that don’t have arthritis.

The scientists hypothesized that patients feel arthritis pain in ways similar to those with fibromyalgia. To further investigate how the brain operates in these conditions, researchers measured brain functioning across several groups of people: those with osteoarthritis, with fibromyalgia, and no pain at all. Researchers used a short, painful laser pulse as the stimulus.

Researchers found the subjects’ experience of pain was directly related to brain activity, and that patients with osteoarthritis and fibromyalgia may experience similar abnormalities in pain processing. Patients experiencing the most pain experienced heightened activity in an area of the brain called the insula cortex, and lessened activity in the dorsolateral prefrontal cortex, which also related to a more difficult time coping with pain.

Researchers believe that by artificially increasing activity in the dorsolateral prefrontal cortex, they could help patients better cope with pain and encourage healthier functioning. Mindfulness-based talking therapy is one way of changing the way a person’s brain responds to pain. As a bonus, it could also help to alleviate depression or anxiety.

Treating depression and heart disease, together

Treating depression in patients with rheumatoid arthritis is also important for reducing risk of heart disease, study shows.

Living with a chronic disease is difficult and often gives rise to painful emotions like anger, stress, and anxiety. These emotional arthritis symptoms, coupled with an inadequate support network, have been linked to plaque-filled arteries in rheumatoid arthritis patients, according to research published in the journal Arthritis Care and Research.

Researchers say that screening patients for mood disorders could reduce the number of people who develop cardiovascular disease. People with rheumatoid arthritis have higher rates of heart disease than the general population.

Arthritis symptoms, depression, and sleep issues 

Sleepless nights also increase risk for heightened pain and depression for osteoarthritis patients, researchers say.

Many people with osteoarthritis report their pain keeps them up at night, and researchers at the University of Alabama found that patients in the most pain experienced the highest rates of depression, fueled by a combination of pain and sleepless nights. In a vicious cycle, pain makes it harder to sleep, which can cause more pain and increase the risk of depression.

Depression also interferes with sleep quality and the experience of pain, researchers said. Study authors are hopeful that additional research could uncover treatments to interfere with this harmful cycle.

Bipolar treatment for arthritis? 

A drug used to treat bipolar disorder could also offer hope for arthritis patients, scientists discover.

Lithium chloride, commonly used as a mood stabilizer for bipolar patients, could slow the breakdown of cartilage that occurs with osteoarthritis, according to research from Queen Mary University of London. Study co-author Martin Knight says:

“While we’re still at an early stage in researching lithium’s effects on cartilage and its suitability as a treatment, the possibility that an already widely available pharmaceutical could slow its progress is a significant step forward.”

Arthritis patients also face an increased risk of poverty

Arthritis is a painful condition that results in pain and reduced mobility. It’s also the leading cause of disability in the U.S., according to the Centers for Disease Control and Prevention (CDC). That could be one reason why arthritis is associated with increased rates of poverty, especially among women, according to research published in the journal Arthritis and Rheumatology.

The research on arthritis and poverty

In the study, researchers surveyed 4,000 people and found that arthritis increased a woman’s risk of living in poverty by 51%. For men, the added risk was 22%.

Researchers also examined the number of patients with arthritis who live in “multidimensional poverty”—a compilation of educational attainment, income, and health. Arthritic women were 87% more likely to fall into this category, along with 29% of arthritic men. Study author Dr. Emily Callander says:

“With population aging occurring in most of the developed nations around the world, health conditions such as arthritis will become increasingly common. That developing arthritis has such a pronounced impact on the risk of falling into poverty should flag to policy makers in welfare departments the influence of the condition on national living standards.”

Researchers also said the high poverty rates should signal health care professionals that more affordable methods of managing pain and preventing disability are critical to improving people’s lives.

Arthritis is closely linked to poverty. Researchers urge policy makers to take action and help those who are suffering. Globally, about one in eight adults live with arthritis, and experts predict that number will increase by 50% over the next 20 years, according to Medpage Today.

Before the study, researchers knew that low-income people were more likely to have arthritis than people with higher incomes. This research covered new ground in that it began investigating the reverse, the idea that having arthritis could be the determining factor in losing income and falling into poverty.

How does arthritis contribute to poverty?

Arthritis is a condition marked by painful joint inflammation and reduced mobility. Many patients have difficulty climbing stairs or walking even relatively short distances, according to CDC.

Other difficult-to-perform tasks may include grasping small objects, sitting for more than a couple hours, kneeling or bending over, or carrying more than ten pounds.

Although varying stages of arthritis exist, about 43% of patients report limited activity, according to the CDC. And 31% of patients between the ages of 18 to 64—the range considered working age—say the condition limits their ability to work.

Race also affects an arthritis patient’s risk of falling into poverty. For instance, although the CDC says arthritis rates are lower among black people than white, blacks are more likely than whites to experience limitations in daily activities and the ability to work.

The same is true for Hispanics, who have lower rates of arthritis than white people, but are more likely to experience activity limitations or difficulties working. Minorities with arthritis are also more likely to report severe pain than white people with the condition.

Arthritis and work 

Arthritis pain makes it difficult to work, increasing the risk for poverty. Fortunately, help is available.

While exercise and healthy eating are often recommended to reduce arthritis pain and related inflammation, expensive medications or treatments are sometimes necessary. Out-of-pocket costs for this care can be expensive, making it difficult to access for low-income patients or those living in poverty. And in some cases, paying for medical treatment puts patients in financial ruin.

Treatments for the autoimmune disease rheumatoid arthritis, in particular, tend to be very costly. Research and development is expensive, and drug manufacturers must pass that cost onto consumers in an effort to recoup their investment, according to WebMD. This process of extensive research also means fewer generic options are available, forcing patients to pay for expensive brand name drugs.

Also, some of these drugs must be given through an infusion, requiring the additional cost of a doctor’s visit.

Arthritis financial assistance programs 

Fortunately, there are people working to alleviate patients from the non-physical symptoms of arthritis. For example, variety of programs are available to help patients access the financial care they need. These include the following.

1. Assistance Fund

This organization offers two programs: one that helps qualified people pay for medication co-payments and another that helps people pay for health insurance premiums.

Patients must apply to each program separately, but can receive money from both if they qualify and if funds are available.

2. NeedyMeds

NeedMeds is a storehouse of information, a website that helps people navigate the vast network of available resources. Users can search by condition, government program, or state.

The website is an easy way to search through the 5,000 assistance programs, 1,500 medication coupons, and 13,000 health clinics serving low-income people that are listed.

3. Patient Advocate Foundation (PAF)

This non-profit intervenes with insurance companies, employers, and creditors as needed on the patient’s behalf. PAF helps people keep their jobs, negotiate debt issues, and can help sort out problems with insurance.

The organization has on staff attorneys, case managers, and doctors who are knowledgeable about the confusing system that arthritis patients may have trouble navigating.

While PAF also offers a Co-Pay Relief Program that helps qualified patients pay for medicine or treatment, the organization’s primary function is to be an advocate. For example, a person may feel discriminated at work because of arthritis. PAF can help.

The organization’s website also offers an abundance of information about other types of help available, such as a directory of payment assistance programs offered by drug manufacturers and databases of available help for those who are uninsured and underinsured.

4. Operation Walk USA

Arthritis patients in the most pain with the least mobility are often advised to undergo joint replacement surgery. This surgery can be expensive, and it involves a lengthy recovery time that could impact a person’s ability to earn money.

Operation Walk USA offers free knee and hip replacement surgeries to qualified U.S. patients. This allows people to regain mobility and with it, their lives. The organization works by connecting patients with a network of physicians who operate pro bono.

Find help 

If you suffer from arthritis, there are doctors and assistance programs to help you deal with the lesser known arthritis symptoms, such as poverty and mental health challenges.

For mental health challenges, work closely with a pain doctor. They can connect you to mental health professionals in the community who are experts at working with pain patients. They can also connect you with local pain support groups.

Likewise, working with a compassionate doctor can help you alleviate some of the financial burden of arthritis. They can connect you to assistance programs, or introduce a blend of lower-cost treatments into your pain treatment. Click here to find a pain doctor in your area today.

Are you an arthritis patient who has experienced non-physical arthritis symptoms because of your condition? Share your story in the comments below.

Can weight loss cure arthritis? Not exactly. There are over 100 forms of arthritis, each with different causes, affecting over 50 million people in the U.S. annually. But, while all of these different types of arthritis have varying treatment goals and approaches, there’s one preventative strategy they all have in common. And that’s where weight loss comes in. While some treatment options include pain management through medications, one of the best drug-free options to reduce pain is also one of the simplest and most affordable: weight management. Here are six ways that managing weight can help your with arthritis, no matter what type of arthritis you suffer from.

1. Painful joints have less to support

This is the most straightforward way that managing weight helps with arthritis. The joints in our bodies get a lot of use over a lifetime, and over time the cartilage and cushioning between joints can wear away, causing a wear-and-tear type of arthritis called osteoarthritis. When joint cushioning is worn away, the bones in the joint rub against each other, causing pain and inflammation.

One study found that women who lost 11 pounds reduced their risk of osteoarthritis by 50%. Even moving the needle from obese to overweight made a difference. In men, losing enough weight to move from a BMI of obese to one of overweight reduced their risk of osteoarthritis in the knee by 20%. For women, the reduction was 30%.

Less weight means less pressure on the joints, and less pressure means less pain.

2. Exercise makes daily life easier

Maintaining a healthy weight may mean changes in exercise levels. Those who begin an exercise plan to maintain a healthy weight may find that this also helps them with tasks in daily life. Climbing stairs, cleaning house, playing with the kids, and even changing a lightbulb are all made easier with the strength you gain from exercise.

These results will not happen immediately. In order to get the full effects of exercise, it is important to be consistent and exercise daily. For those with extreme joint pain, it is important to talk to your doctor first, but know that over time, as the body becomes stronger and endurance increases, even exercise itself will become easier.

3. Exercise gives you more energy

Maybe the thought of hauling your painful joints off the couch makes you tired, but know this: as you consistently exercise, losing weight and building strength and flexibility, your body actually has more energy.

Researcher Patrick O’Connor, PhD and co-director of the University of Georgia exercise psychology laboratory in Athens, Georgia recognizes that it may be hard to believe.

“A lot of times when people are fatigued, the last thing they want to do is exercise, but if you’re physically inactive and fatigued, being just a bit more active will help…it may be that lacing up your tennis shoes and getting out and doing some physical activity every morning can provide that spark of energy that people are looking for.”

4. Improved mood due to exercise breaks the vicious cycle of pain, sleep issues, and depression

Even if pain is not actually worse, poor sleep due to arthritis can bring on mood disorders like depression which make pain seem worse. Managing your weight through exercise sheds pounds while boosting mood, a double bonus for those who need help managing chronic arthritis pain.

Dr. Patricia Parmelee from the Center for Mental Health & Aging at the University of Alabama in Tuscaloosa found that sleep and pain were closely linked:

“Sleep disturbance is a common complaint among those with pain, particularly among those with OA. Our research is unique as we investigate the complex relationships among sleep, OA-related pain, disability and depressed mood simultaneously in a single study.”

5. Maintaining a proper BMI can be key to arthritis remission

Weight management to help with arthritis isn’t always about losing weight. A new study from Hospital of Special Surgery found that those patients with a BMI that was either too high or too low meant a shorter period of remission for those with rheumatoid arthritis. Although higher BMI was linked with more pain and inflammation, those who were severely underweight also had less chance of remission.

Susan Goodman, M.D., a rheumatologist at HSS, says this result was not expected:

“What’s striking is that if you look at the BMI classifications, all the patients in the underweight or overweight categories were much less likely to achieve sustained remission compared to those with a normal BMI. Patients who were severely obese had an even lower chance of achieving sustained remission.”

Managing weight to stay within your target BMI range may be key to remission of pain while decreasing inflammation. She also noted that:

“Our findings represent the first study to present evidence that BMI should be considered among the modifiable risk factors for poor RA outcomes. There are many things patients can do to manage the disease. Along with timely diagnosis and treatment, weight control and other good practices can result in better outcomes.”

6. Managing weight can be delicious

Exercise and proper sleep are just two ways to manage weight, and the benefits of both include less pain and improved mood. But weight can be managed in another way the helps with arthritis pain. Did you know that the foods you eat can have a dramatic and positive impact on your arthritis? Many foods have anti-inflammatory properties and can actually help reduce painful symptoms.

Eating a diet filled with anti-inflammatory foods can help manage painful, swollen joints even as it helps you lose weight. Anti-inflammatory foods include things like leafy greens, cherries, wild salmon, and almonds.

For best results, including a quick shedding of pounds, eliminate common inflammation-causing foods like sugar, white flour, and any processed foods. Some people find that dairy or wheat causes painful joint pain flare-ups. There are more substitutes for dairy and wheat than there used to be, but those can be filled with fat, sugar, and salt and should be eaten sparingly.

The more whole foods you can incorporate into your diet the better. An easy way to think about eating for weight management and anti-inflammation is this: eat foods as close to their natural state as possible.

What foods are good for arthritis?

The Arthritis Foundation has released this helpful arthritis diet guide from Dr. Andrew Weil to consult when planning meals. The suggested foods not only reduce inflammation but also increase energy naturally and help maintain a healthy, well-balanced diet.

Consider eating the following anti-inflammatory foods:

• Fruits and vegetables
• Whole grains, pastas, and legumes
• Healthy fats, such as olive oil, avocados, and nuts
• Fish and seafood
• Whole soy foods such as edamame, tofu, and soy milk
• Cooked Asian mushrooms
• Other sources of protein including cheese, eggs, and lean meats
• Healthy herbs and spices, such as cinnamon and garlic
• White, green, and oolong tea
• Daily supplements
• Red wine in moderation
• Healthy sweets, such as dark chocolate

While the anti-inflammatory diet is not intended to promote weight loss, many individuals using it to reduce the inflammation in their joints also experience the health benefit of losing weight. The Arthritis Foundation also recommends that you eat as many fresh foods as possible and choose organic when you can. Water should also be consumed throughout the day—at least 64 ounces.

Research has shown that body fat increases inflammation within the body. By eating these healthy foods you can reduce your body fat and, subsequently, the resulting pain in your joints. Pain can also be caused by a number of conditions related to body fat or hormone imbalance. Your doctor can refer you to a nutritionist who can help you with the right diet choices for your specific arthritis symptoms. It is important to consult your physician before making any drastic changes to your diet.

Can weight loss cure arthritis? 

So, can weight loss cure arthritis? No. But, it is the closest we’ve come to a cure for many types of arthritis. And since it’s non-invasive and comes with its own host of health benefits, it’s also the best treatment plan for your overall health.

Weight loss through exercise specifically can also help treat or manage:

• Sleep apnea issues or other sleep disorders
• Mood disorders, like depression
• Other chronic pain conditions, like back pain
• Fatigue
• Cardiovascular health concerns

Simply put, there’s no medicine like weight loss from exercise. Talk to your doctor today to learn how weight loss can help you reduce pain and get back to the life you love. In addition, they’ll be able to talk to you about complementary treatment options. These can allow you to exercise with less pain, especially during the beginning of your treatment plan. They include:

• Physical therapy to build up key muscles around your joints
• Braces to provide more support during exercise
• Glucosamine or other supplements to help build up healthy tissue
• Joint injections to alleviate pain while you’re working on weight loss

To learn more, contact a pain doctor in your area today. They’re experts in combining holistic lifestyle strategies like weight loss with interventional strategies to help their patients relieve their pain.

If you suffer from the pain of arthritis, you know how important it is to find holistic options for relieving pain and stiffness. Thankfully, yoga for arthritis is a gentle option that incorporates joint-freeing poses with mindfulness meditation. Here’s how to get started with easy yoga for arthritis, including a full at-home sequence.

What is easy yoga for arthritis so important? 

There are over 100 different kinds of arthritis, and arthritis is a common cause of chronic pain. The two most common types of arthritis are:

• Osteoarthritis: A wear-and-tear condition that occurs when years of use of a joint wears down the cartilage and results in painful bone-on-bone rubbing. This type is generally seen in people over 55.
• Rheumatoid arthritis: This type of arthritis is an autoimmune response that triggers painful swelling and inflammation in the joints. People of any age can be affected by rheumatoid arthritis.

One in five adults over the age of 55 will experience some form of arthritis in their lifetime, potentially so severe as to make daily life and tasks difficult if not impossible. Doctors continue to recommend exercise as a primary treatment for many types of arthritis, but for some patients, fear of more pain or injuring the joint further may prevent them from actually starting to exercise.

While the idea of moving a swollen, painful joint may seem impossible, there is new evidence that yoga for arthritis can improve joint function, decrease pain, and improve mood.

What is the research on yoga for arthritis? 

Over the years, Johns Hopkins professor Dr. Clifton O. Bingham III has witnessed many of his arthritis patients’ lives transform through the practice of yoga. However, there wasn’t much data on whether the practice was safe, especially considering how taxing some of the poses may be on the joints. Intrigued, Bingham teamed up with his colleagues to complete what they believe is the largest trial yet examining not only the practice’s pain-reliving abilities, but also its safety.

The randomized trial of 75 patients with knee osteoarthritis and rheumatoid arthritis found that yoga students in the group had a 20% increase in energy level, mood, and ability to function, along with decreased levels of pain. Perhaps the best news out of this study is that yoga for arthritis is not only effective, but it is also safe and easy to implement at any stage of arthritis, from mild discomfort to severe pain.

Designing the study was a collaboration between yoga therapists specifically trained in yoga for arthritis, doctors, and researchers. They focused on easy yoga for arthritis poses and postures. This resulted in a checklist that researchers designed for doctors to share with their patients. Bingham believes that alleviating concerns and going slowly to start are keys to success, saying:

“[Arthritis patients should] talk with their doctors about which specific joints are of concern, and about modifications to poses. Find a teacher who asks the right questions about limitations and works closely with you as an individual. Start with gentle yoga classes. Practice acceptance of where you are and what your body can do on any given day.”

The study is important because although experts say exercise is one of the best things a person can do to manage arthritis, up to 90% of patients don’t move enough, researchers say.

Tips before you start easy yoga for arthritis 

Yoga is a unique physical exercise in that classes can be extremely gentle and restorative or exceptionally physically challenging, making even the most elite athlete sweat. Because students’ abilities and experiences with the practice vary so much, here are some tips for arthritis patients wanting to try a class. Here’s how to get started reaping the benefits of yoga for arthritis.

Talk with your doctor

As suggested in the study above, it is important to discuss your options with your doctor before beginning any new exercise program. Your doctor may have recommendations, or they may offer specific guidelines or tips for exercise. Ask if there are any poses or movements to avoid. This will vary depending on the specific type of arthritis you have.

Seek out a yoga studio

Because the benefits of yoga on physical and mental wellness are becoming more well-known, there are now over 50,000 yoga studios in the U.S. In addition, many community centers and gyms may offer a weekly class or two.

When choosing a studio, look for the following classes:

• Easy yoga for arthritis: There are classes specifically designed for those who have arthritis, and these are a great place to start if you are unsure and feel like you need more support as you begin. Modifications are plentiful, and instructors will also help you use props to easily get up from the floor (and back down for savasana!).
• Gentle yoga: These classes are generally the same as a “regular” yoga class but may be paced a bit more slowly to offer plenty of time for modifications. This may be a good option if you have a class or two of experience or if your arthritis is mild.
• Therapeutic yoga: Therapeutic yoga focuses strongly on alignment and strength-building. It will be important to let your teacher know that about your arthritis before you begin so that he can offer modifications or help you prop your pose.
• Beginner yoga: Stick with beginner classes to start, and ask the studio if they have teachers who have additional training in yoga for arthritis.

Find a teacher and a class

The Yoga Alliance is an organization that licenses yoga teachers. Although no states require a yoga teacher to hold a specific license, a Yoga Alliance certification can help you to find a teacher that has undergone specific training. Use their search tool to find a teacher near you.

Seek out gentle or beginner classes with a teacher who is knowledgeable about modifications for poses. Tell the teacher before class about your condition, and don’t hesitate to ask for modifications to poses. There are always alternative ways of accessing the posture.

Use your body as a guide. Yoga should never hurt. You may feel discomfort, but you should never feel any sharp pain, particularly in the joint. If you do, back out of the pose a little bit or ask the teacher to help you find an alternate pose.

Try at-home yoga for arthritis

With just a little bit of research, you can begin your yoga journey at home. A special “joint freeing” series can help you get started, especially if you are nervous, uncertain, or self-conscious about beginning.

These exercises start seated on the floor and include:

1. Pointing and flexing the feet
2. Circling ankles in both directions to improve joint mobility
3. Gentle stretching exercises that work the hamstrings and calves and help engage the abdomen

Other exercises include cat/cow poses (arching like a cat and then dropping the belly to wake up the spine), gentle seated twists, gentle strengthening exercises, and slow, steady breathing. The entire series can be completed in a chair if needed. Completing the series just once a week improves mobility, mood, and strength, but for best results, try to spend at least 20 minutes a day practicing yoga.

An easy yoga for arthritis sequence 

Here is a gentle set of yoga exercises known as the joint freeing series that you can practice at home. Follow this sequence, repeating each movement at least seven times. Stay mindful of the physical sensations you experience, only doing as much as you can.

Legs

Start with your legs extended straight in front of you, spine long and perpendicular to the floor.

1. Exhale, flex the feet and inhale, point the feet. Repeat.
2. Connect the feet, big toes touching, and exhale, flip the feet, connecting the soles. Inhale, return the feet to neutral and repeat. Keep the legs straight.
3. Rotate the feet, exercising the ankles, seven times in each direction.
4. Bend the right leg, placing the sole of the foot flat on the floor and keeping the left leg straight. Clasp your hands behind the right calf. Inhale, extend the right leg straight and exhale, bend the leg and return the foot to the floor. Repeat seven times, and then continue on the other side.
5. Separate the legs into a V-shape, keeping the spine long. Inhale, rotate the right leg outward, sending the pinky toe toward the ground, and swing the leg right. Then, rotate the right leg inward, sending the big toe toward the floor. Exhale and swing the leg toward center. Repeat seven times, and continue on the other side.

Cat/cow

Next, come into all fours, wrists under shoulders and knees under hips. Press firmly into the hands, fingers wide and weight evenly distributed.

6. Inhale, lift the pelvis up and tilt the heart forward, exhale, arch the spine. Continue this motion seven times.
7. Inhale, extending the right leg straight behind you. Exhale, bring the knee toward the forehead, slightly rounding the back. Repeat both sides seven times.
8. Rock the hips from side to side.

Seated twist

Finally, go into a seated position, cross-legged if possible or on a chair.

9. Extend your arms parallel to the floor in front of you. Inhale, send the fingers toward the floor, bending the wrists. Exhale, flexing the wrists.
10. Inhale flip the wrists so the palms face the sky. Exhale, turn the hands over so the palms face the floor. Repeat seven times.
11. Rotate wrists counterclockwise and then clockwise.
12. Inhale, extend arms straight in front of you, palms up. Exhale, bend the elbows, bringing hands to shoulders. Inhale, straighten, and repeat.
13. Bring the hands to the shoulders. Inhale, open the arms out to the side, and exhale, connect the elbows at center.
14. Extend your arms out to the side, parallel to the floor. Then, bend the elbows and face palms toward the wall in front of you. Exhale, rotate the arms, sending the palms down to the wall behind you. Inhale, bring the palms back up to the starting position.
15. Inhale, reach the arms straight overhead. Exhale, lower them down and send them behind your back. Repeat.
16. Arch the back and squeeze the shoulder blades together. Exhale, round the back forward.
17. Exhale, place your left hand next to you on the floor and gently bend to left. Inhale center and repeat both sides.
18. Inhale, sit up tall and exhale, twist to the left, keeping the back long. As you continue to inhale, come back to center, and twist right. Repeat.
19. Inhale, send the head gently back, only as far as feels comfortable for you. Exhale, lower chin to chest.
20. Exhale, let the head fall gently to the right, stretching the neck. Inhale, bring the head back to center and stretch to the left. Repeat.
21. Exhale, look to the right, gently twisting the neck. Inhale center and look to the left. Repeat.

Get started

What other tips do you have for easy yoga for arthritis? Incorporating this practice into your pain management plan can lead to profound pain relief.

However, if you’ve tried yoga and other holistic options and haven’t found relief, contact us today for more specialized help for managing your pain.