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bread and pasta shopping for arthritis

Arthritis Diet Power Shopping: Bread and Pasta

Research has shown that eating a lot of refined carbohydrates, especially white flour and having a low-fiber diet increases inflammation. Getting 25g or more of fiber in your diet may also reduce the risk of colon and other cancers, lower cholesterol and possibly help regulate blood sugar. Stocking up on whole-grains products are good for overall health as they naturally have plenty of vitamin B-6, vitamin E, magnesium, folic acid, copper, zinc, and manganese. And studies also show that people who eat three or more servings of whole grains a day lower their risk of heart disease. Because high-fiber foods can help you to feel full faster, eating the right amount may make it easier to achieve and maintain a healthy weight which is important for people with arthritis.

Have celiac disease or gluten sensitivity? Try high-fiber gluten-free grains such as amaranth, quinoa, buckwheat and cornmeal.

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arthritis workout moves on the go

Arthritis Workout Moves On-the-Go

Whether by plane, train or car, travel can be a pain – literally. Especially if you have inflammatory arthritis or osteoarthritis. Less oxygen and nutrients reach your joints, which contributes to pain and stiffness. “Sitting for long stretches slows your circulation,” says Lisa M. Higginbotham, an occupational therapist and clinical rehab manager at a Cleveland Clinic hospital in Ohio.

Sluggish circulation also raises the risk for swelling and potentially dangerous blood clots, she adds. Moving at least every hour keeps joints mobile. Plus, “contracting your muscles pumps blood back to the heart,” says Eric Robertson, PT, director of Kaiser Permanente Northern California Graduate Physical Therapy Education. These moves done while seated can also help:

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arthritis diet shopping canned foods

Arthritis Diet Power Shopping: Canned Foods

Meats, soups, fruits or vegetables, the canned variety offers many benefits. You’ll still get the inflammation-fighting omega 3 fatty acids in canned salmon, sardines and tuna. Canned vegetables and fruits are often processed shortly after they are picked, and nutrient losses don’t occur during shipping, on the grocer’s shelf, or in your home. Their portability makes them great for an arthritis diet on the go. They last longer and can save you money.

And there are some veggies that may be more beneficial in canned form rather than fresh. Canned tomatoes, for example, are a better source of lycopene, a powerful antioxidant, because cooking makes them easier for the body to absorb. According to a comparative analysis of canned, fresh, and frozen fruits and vegetables by the University of Illinois Department of Food Science and Human Nutrition, fiber content is as high in canned products as in their fresh counterparts and the canning process may actually increase calcium levels in fish as compared to its freshly cooked variety.

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peacekeeping preserving harmony holidays

Peace Talk: Preserving Family Harmony During the Holidays

Ever left a family holiday gathering churning with tension and swearing that, next year, you’re going somewhere far, far away? These events sometimes ratchet up anxiety and stress, which are not only unpleasant but also can undermine your health and well-being. Take heart. Here, three experts offer different approaches to help you keep the peace and ward off stress.

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difficult family members arthritis management

Home for The Holidays?

Family gatherings can be occasions to celebrate – or to dread. You look forward to seeing some relatives, but others leave you stressed.

The first step is to take care of yourself, says clinical psychologist Ramani Durvasula, PhD, a professor at California State University, Los Angeles.

“Protect your time and space,” she says. “Get your own room at a hotel or Airbnb [if you’re traveling]. Explain that you can’t stay up late.” When you’re rested and in control of your arthritis, you can more easily deal with annoyances and enjoy this “most wonderful time of the year.”

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personal health record for arthritis

Keeping A Personal Health Record for Arthritis

A personal health record (PHR) is an app or computer program you can use to maintain and manage your health information privately, securely and confidentially. Keeping a PHR can help you coordinate care among your rheumatologist, dermatologist, physical therapist, cardiologist and any other providers you see.

You can get a PHR through your doctor or employer, or find one on the internet or in the app store of your phone. If you’re not comfortable having your information out on the cloud, you can keep your data in a loose leaf binder or a journal, or store it on a flash drive.

There are two types of PHR: standalone and tethered/connected.

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