Make it Mediterranean
In
a 2003 Swedish study, people with RA who ate a Mediterranean diet rich
in fruits, vegetable, cereals, legumes, and olive oil for three months
experienced improved physical functioning and vitality. The effects of
the Mediterranean diet on rheumatoid arthritis long-term are still
unclear, but including more fruits and vegetables in your diet isn't a
bad idea.
Stretch it out
Assuming
you are pain-free, you should try to stretch all of your joints each
day. A physical therapist or other physician can help tailor a
stretching program for your needs. People with RA tend to feel stiffer
in the morning than at other times of the day, so take a shower to warm
up your joints, and then stretch to help loosen you up for the rest of
the day.
Don't worry about alcohol
If
you have RA, it seems fine to drink in moderation. Research suggests
that people with RA who drink alcohol may have less severe symptoms than
those who do not.
Train your mind and body
Mind-body
therapies help you use your mind to make your body feel better. These
approaches can include mindfulness meditation, biofeedback, breathing
exercises, and guided relaxation. Certain types of exercise—such as
yoga, qigong, and tai chi—also encourage you to focus your mind in ways
that can help you cope with pain, and improve strength and flexibility
at the same time.
Take to the water
Water
aerobics causes very little stress to your joints, but provides
resistance, so simple movements result in a better workout than if they
were done on land. Check with your local community center, YMCA, or a
nearby pool for arthritis-focused facilities and sessions.
Think vegetarian
One
study found that people who follow a vegetarian or vegan diet reported
an improvement in RA symptoms, including pain score, morning stiffness,
and grip strength. But if you enjoy eating meat, focus on getting more
greens on your plate. The antioxidants, such as those found in green
peas and broccoli, may protect against tissue damage around the joints
caused by free radicals.
http://www.health.com
0 comments:
Post a Comment