Tags & Description
define arthritis.
inflammation in one or more joint
symptoms of inflammation
chronic pain, redness, heat/warmth, and swelling
what are the most common joints to be affected by arthritis?
wrist, shoulder, hip, spine, knee, and ankle
which joint is most affected by arthritis?
hip
what is the cause of arthritis?
unknown
what does effective prevention of arthritis include?
knowing the risk factors
monitoring health
making lifestyle changes
what is osteoarthritis?
when cartilage wears away, leaving bones to rub against each other
how is cartilage damaged?
a lack of nutrition
symptoms of osteoarthritis
stiffness, mild pain that comes and goes with activities, severe pain even at rest
what is the biggest risk for osteoarthritis?
age
what is most affected by osteoarthritis?
weight-bearing joints
what is rheumatoid arthritis?
a symmetrical, autoimmune disease
inflammation in the joints that causes pain, swelling, and stiffness that can last for hours
what is an autoimmue?
the body produces antibodies against itself
when someone has rheumatoid arthritis, does their pain get better or worse throughout the day?
worse
what are some common treatment options for rheumatoid arthritis?
medications, surgeries, and lifestyle changes
what is gouty arthritis?
a type of metabolic arthritis
one of the most painful
crystals of uric acid form in the connective tissue and/or joint spaces
**includes ulnar deviation
what can make gouty arthritis worse?
shellfish, liver, dried beans, peas, anchovies, gravy, obesity, alcohol, or some medications (aspirin, diuretics, or levodopa)
when bone is not protected by cartilage, what is likely?
fragmented bone, additional bone growth, joint subluxation, bone cysts, osteophytes, loose bodies
stages 1-3 of arthritis are characterized by?
scarred tissue and/or friction
stage 4 of arthritis is characterized by?
no movement of the joint
what is the best way to maintain functional capacity?
physical activity
what type of exercises are the most beneficial?
endurance types of activity with rhythmic movements using large muscle groups (especially with weight bearing)
cartilage gets its nutrients from?
synovial fluid
what are some risk factors for osteoarthritis?
age, sudden overloading, incorrect joint loading, injuries, obesity, physical inactivity
how can you prevent an injury?
warm up, cool down, stretch, and ice
what can help prevent major knee injuries during sports?
neuromuscular and proprioceptive training programs
what are some good activites to protect the knee?
squats and lunges
what is the number one way to reduce the risk for arthritis?
physical activity
is it safe for patients with arthritis to exercise?
yes
exercise has been show to?
reduce joint pain and stiffness
increase flexibility and muscle strength
improve cardiac fitness and endurance
help with weight reduction
improves the sense of well being
what in food can aggravate arthritis?
purine
what in food can help with arthritis?
omega 3 fatty acids, vitamin D, vitamin C, selenium
how much (in grams) of omega 3 fatty acids should you get per day?
1.0 gram per day
why do omega 3 fatty acids help arthritis?
they decrease the production of chemicals that spread inflammation (inhibit enzymes that trigger inflammation)
what does vitamin D help with?
swelling and soreness
how much vitamin D should you get per day? how much sunlight?
600 IU
10-15 mins per day
what is in olive oil that helps block enzymes involved in inflammation?
oleocanthal
how much extra virgin olive oil acts like one-tenth of a dose of ibuprofen?
3 tablespoons
how is vitamin C helpful in the risk reduction of arthritis?
vitamin C protects collagen (protects bone)
what has good amounts of vitamin C?
milk, sweet peppers, citrus fruits, etc
how much vitamin C should you get per day?
200-500 mg per day
can too much vitamin C cause problems?
no
how does selenium reduce the risk for rheumatoid arthritis?
the mineral helps antioxidants clear out-damaging free radicals and aid in the regulation of the thyroid gland and may prevent cancer
how much selenium should you get per day?
55-200 micrograms
low selenium is linked to?
rheumatoid arthritis
how do onions and leeks help with arthritis (inflammation)?
they contain quercetin
what is quercetin?
an antioxidant that may inhibit inflammatory chemicals (like aspirin and ibuprofen)
what other foods are also high in quercetin?
kale, cherry tomatoes, and apples
how much quercetin foods should you eat per day?
one half cup of a high quercetin food per day
how is green tea related to arthritis?
it contains the antioxidant epigallocatechin
how does epigallocatechin affect the body?
it lowers the production of inflammation-causing substances in the body that may cause joint damage
what in foods should you avoid? why?
omega 6 fatty acids because they increase inflammation (sunflower, safflower, corn, and soybean oils)
what foods have a high purine content?
shellfish and redmeat
what is purine converted to?
uric acid
what can be done to prevent/lower the risk for arthritis?
maintain a good body weight
no high heels
avoid high impact exercises
use better body mechanics
check vitamin D
stay hydrated