It might surprise you to know that you have 206 bones in your body and that
they're held together by over 100 connecting joints. Arthritis is a disease that
attacks these crucial joints and undermines their ability to function
effectively. It affects one in every seven Canadians and is the leading cause of
long-term disability in our country.
| • | Exercise regularly -
The phrase "use it or lose it" takes on new meaning when it comes to
arthritis. It's important to move each joint through a full range of motion
every day. If you don't, your muscles, tendons and ligaments will become
stiff, sore and progressively weaker. Even though your joints may be tender
and sore, gentle exercise will ease the stiffness and help you feel better
in the long run. It will also increase your strength and endurance, improve
your flexibility, help you sleep better and keep your weight under control.
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| • | Eat a healthy diet
- There's no special diet that has been proven to treat arthritis. Omega-3
fatty acids, found in cold-water fish such as salmon and mackerel, may help
reduce joint pain and inflammation. But the best course of action is to eat
a balanced mix of nutritious foods. A diet that emphasizes fruit, vegetables
and whole grains will keep your weight under control and help you cope
better with the symptoms of arthritis. Visit the
Eat smart section to learn more.
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| • | Control your weight
- Research has shown that losing even a few pounds can help reduce the
symptoms of arthritis. Maintaining a healthy weight is particularly
important for people with osteoarthritis because the disease affects their
weight-bearing joints. Follow Canada's Food Guide and reduce the total
amount of fat in your diet to less than 30% of your daily food intake
(approximately 2 tablespoons a day). Find out more about
healthy weight loss.
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| • | Heat - Heat
helps to relax painful, aching muscles and increases the flow of blood to
body tissues. Try soaking in a hot bath or hot shower for 15 minutes to ease
your aches away. A hot pack or electric heating pad is also very soothing.
However, if you have poor circulation, heat may not be the right solution
for you.
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| • | Cold –
Applying cold helps reduce swelling and may dull the sensation of pain. When
your joints are inflamed, try soaking them in cold water, massaging them
with ice or applying a cold pack.
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| • | Relaxation
techniques - Relaxing the muscles around an inflamed joint can help
reduce pain. There are many ways to relax. You might find relief by
listening to soothing music or relaxation tapes. Or you could try deep
breathing exercises, meditation and visualization exercises (imagining a
pleasant activity, such as lying on a beach) to distract your mind and help
soothe your aches and pains.
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| • | Manage fatigue
– Feelings of tiredness and exhaustion are common symptoms of arthritis and
often lead to depression. To avoid overdoing it, plan a daily schedule that
alternates periods of activity with periods of rest. As you go through your
daily tasks, try to maintain
good posture. By distributing your workload over various sets of strong
muscles, you can help conserve energy and improve your endurance.
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| • | Medication
- Your doctor may prescribe anti-inflammatory medication or pain relievers
to help you cope with arthritis symptoms. Don't wait for pain to intensify
before taking your medications. If you take your medications regularly, you
can keep painful symptoms under control.
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