Nearly half of all Americans age 65 and older have been diagnosed with arthritis.
If you’re one of the millions who have arthritis, you can improve your health with these healthy choices:
- MAINTAIN A HEALTH WEIGHT. For every pound you lose, there is a 4-pound reduction in the load exerted on your knees. With even a modest weight loss, you’ll begin to see improvements, such as slower disease progression, increased ease of movement and activity, and reduction of pain and disability. Healthful weight loss from eating a plant-based diet is helpful because it is anti-inflammatory, further helping to cool irritated joints.
- AIM FOR 150 MINUTES OF ACTIVITY EACH WEEK. If that amount of exercise sounds overwhelming, remember you can break that goal into smaller, doable chunks of time, such as 10- minute walks. Walking, cycling, swimming, and water aerobics all improve joint function and mood. All are good forms of exercise for people suffering from arthritis.
- EAT A PLANT-BASED DIET. A recent study of more than 1,000 arthritis patients revealed that red meat, sugar, fat, salt, caffeine, and nightshade plants (e.g., tomatoes, eggplant) most commonly worsen the condition. Research also shows that dairy protein may make symptoms worse. People with osteoarthritis can also benefit from dietary changes. A 2015 study found that people eating a whole-food, plant-based diet significantly decreased their osteoarthritis pain—in just two weeks. By the end of the six-week study, they reported more energy and better physical functioning, too.
