Losing weight is a good thing for people with arthritis, even if they’re not obese or considered overweight, since losing just a couple of pounds can take a significant burden off the weight-bearing joints.

In fact, studies show for every pound lost, the result is 4 pounds of strain taken off the knees. Plus, if you lose a few extra pounds (or more if you need it), you’re not only helping to reduce arthritis pain, you are also decreasing inflammation in the body since too much body fat increases inflammation.

Also, something to consider: if you take off excess weight, there may be other unexpected benefits—for instance, you may not need to take pain medications for your arthritis as often or you might begin to sleep better because you have less joint pain.

Best Foods for Arthritis

What are some of the best foods for arthritis? Here are tips for choosing foods that will strengthen and protect your joints as well as support weight loss.

1. Choose Calcium-Rich Foods: To maintain healthy bones and joints, you need calcium, magnesium and vitamin D. Choose foods that contain high levels of these nutrients such as:

• Lowfat milk, cheese and yogurt
• Milk alternatives enriched with calcium, such as soy and rice
• Canned salmon and sardines
• Chard and other leafy greens

2. Focus on Eating Plenty of Fruits and Veggies: Foods that reduce inflammation, like fruits and vegetables that include naturally occurring chemical compounds with anti-inflammatory properties, are some of the best foods for arthritis. These fruits and vegetables are also high in fiber, which means they help you feel fuller faster—supporting your weight loss goals. The result? Less stress on your joints. Some low-calorie, anti-inflammatory fruits and vegetables to add to your grocery list are:

• Apples
• Apricots
• Avocados
• Bananas
• Broccoli
• Cantaloupe
• Grapes
• Kale
• Kiwi
• Oranges
• Papaya
• Pineapple
• Raspberries
• Spinach
• Strawberries

3. Eat Moderate Portions of Fish High in Omega-3s: Studies show foods that contain omega-3 polyunsaturated fatty acids can help some people with rheumatoid arthritis by reducing stiffness in joints. Omega-3s can be found in oily fish—a good choice if you don’t overindulge since some fatty fish are high in calories. Omega-3-rich fish that can help support your joint health include:

• Herring
• Mackerel
• Trout
• Tuna
• Salmon
• Sardines

Foods to Avoid with Arthritis

It is also important to avoid foods that don’t nourish your joints. Foods to avoid with arthritis include highly processed foods, refined sugar and foods made with white flour, such as pasta or baked goods.

Wondering how to lose weight or the best way to lose weight? Although there are many diets for those who want to lose weight, and it can be tempting to look for ways to lose weight fast, don’t take the easy route. Fad diets that offer quick solutions are almost always unhealthy and won’t support your joint health. If you need help finding the best way to lose weight, talk to your doctor.

The study, published in The Lancet, reported eight out of 10 knee replacements last as long as 25 years. This is significant for a number of reasons:

• Twenty-five years is a decade longer than previously thought.
• The research will help patients and doctors better determine if or when to have knee replacement surgery.
• Knee replacement and revision surgeries are on the rise (Arthritis Foundation).
• By 2030, primary total knee replacement surgery is projected to grow by up to 189 percent (American Academy of Orthopaedic Surgeons).

Total Knee Replacement Estimate Raised From 15 to 25 Years

Prior to the study, 15 years had typically been cited as the length of time patients should expect an artificial knee joint to last. Fifteen years had been given as a rough estimate because there was no scientific evidence to prove the actual time period joints lasted after joint replacement surgery.

The researchers followed nearly 500,000 patients who had undergone joint replacement surgery over the past 25 years. Specifically, the results showed that:

Among total knee replacements 

• 93 percent lasted 15 years
• 90 percent lasted 20 years
• 82 percent lasted 25 years

Among partial knee replacements 

• 77 percent lasted 15 years
• 72 percent lasted 20 years
• 70 percent lasted 25 years

Knee Replacement Revision Surgery

After a patient has had joint replacement surgery, sometimes a second surgery, called a revision, is needed to replace the joint. Reasons for revision surgery vary and may include infection in the knee, loosening of the implant, or wear-and-tear of the artificial joint.

The results of the study may reduce the frequency of revision surgeries (which can be more complex and less successful than initial joint replacement surgery). Additionally, younger, more active people may consider joint replacement as a viable option, knowing there may be less chance of needing revision surgery in the future.

A Positive Impact on Patients and the Healthcare System

The study is not only useful for those considering total knee replacement, it also impacts healthcare more widely:

• The population of older adults in the U.S. is increasing at an unprecedented rate, and people are living longer due to advances in healthcare.
• Joints are some of the first parts of the body to wear, and increasing numbers of people may need knee replacement surgery.
• Knowing artificial knees last longer than believed may help the U.S. healthcare system better manage its resources.

Click here to read the full study in The Lancet.

Although no one knows exactly why SAD happens, some researchers believe it is caused by a change in the body’s circadian rhythm due to lower levels of sunlight during the fall and winter seasons.

This lack of sunlight can cause hormones and biochemicals to become unbalanced. For instance, the brain may produce less serotonin, which is known to affect mood. Melatonin levels can also change, which can affect sleep.

Are You at Risk for Seasonal Depression?

Seasonal depression is more common in people ages 18 to 30 and happens more frequently in women than in men. Here are some SAD symptoms. Do you recognize any of them in yourself or others?

• Appetite changes, increased desire for carbohydrates
• Excess sleepiness
• Feeling of sadness or hopelessness
• Inability to concentrate
• Insomnia
• Lack of interest in daily activities
• Social isolation
• Weight gain

Seasonal Depression: What You Can Do

Moving closer to the equator can help, since the days there are longer in the wintertime, and few people who live in these regions suffer from seasonal depression. However, if you’re not quite ready to pack it all up and relocate to another part of the globe, take heart: there are ways you can reduce your risk of developing SAD or improve symptoms if you already have SAD. Here are just some of the steps you can take:

Exercise:

Studies show 30 to 60 minutes of exercise per day, along with 20 minutes of exposure to sunlight, can go a long way towards treating seasonal depression or managing existing SAD symptoms. Why not do both at once by taking a walk outdoors during lunchtime or an early afternoon break when daylight is at its peak? Walk with a friend, and it might help boost your mood even further.

Nutrition:

Although nutrition is important all year, if you’re at risk for SAD, it’s even more important to make wise food choices during the fall and winter. Opt for foods that boost serotonin levels like oatmeal, milk, eggs, nuts, spinach, salmon and turkey.

Probiotics:

In recent years, probiotics have received increasing attention, and research has shown several benefits including the role of probiotics in improving depression. In a 2017 study, scientists were able to reverse symptoms of depression in mice by feeding them a probiotic bacteria found in yogurt. More research still needs to be done to understand exactly how probiotics might improve SAD. In the meantime, it makes good sense to add a probiotic supplement to your diet to help boost your defense against seasonal affective disorder.

More Help with Seasonal Depression

 

If you follow these suggestions, but still are struggling with symptoms of seasonal depression, know there is help. For instance, light exposure treatment is effective for most people with severe SAD symptoms. It involves sitting in front of a full-spectrum light source for a specified amount of time each day, and lights can be purchased without a prescription. However, they work best when a doctor provides guidelines about how to use them.

Your doctor may be able to prescribe an antidepressant if needed. If you are feeling extremely depressed or suicidal, get help right away, or call the National Suicide Prevention Lifeline at 1.800.273.8255.

Maybe you’re stressed about something specific, like seeing a certain relative who always pushes your buttons. Or perhaps your stress is more general – the constant feeling that there’s just not enough time to get everything accomplished.

Although it can be hard to know how to beat the holiday stress, much of it can be avoided if you find new ways to take care of your physical and mental health. Here are some strategies you can use to reduce stress this holiday season:

1. Exercise as Stress Relief

Over the holidays, it’s okay to take a day or two off from working out but do keep in mind that exercise is one of the best stress-busters of all. Don’t stop physical activity all together. Instead, do something active that’s also fun. Instead of staying indoors with the adults after breakfast, bundle up, go outside and play with the kids. Or this year, why not sing and dance to your favorite holiday songs?

2. Create New Traditions

Sometimes traditions outgrow themselves, but it can be hard to let them go. This year, remind yourself that just because you’ve always done things a certain way, you don’t have to continue doing them that way. To adjust more easily, think ahead of one new tradition you can start this year and one you can let go. Then go ahead and make the change.

3. Use Breathing Exercises to Reduce Stress

One way to stay ahead of stress and reduce the impact of holiday pressures is to practice focused breathing. Deep, abdominal breathing increases oxygen to the brain and relaxes the mind and body. Plus, you can practice it while you are doing other things, such as preparing a holiday meal.

4. Avoid Stress Eating

It’s common to overeat over the holidays and to feel stressed about it later on. Instead, figure out a strategy you’ll use when the food appears. For instance, decide in advance that you’ll enjoy your favorite foods but that you won’t take a second helping. Or choose to enjoy holiday cookies or other sweets only once a day, such as after dinner, versus whenever they appear.

5. Let Others Help You to Reduce Stress

Don’t insist on doing everything yourself during the holidays — not only will it cause you stress, it will probably make others around you stressed too. Instead, delegate holiday tasks to friends and family members. Often, they’ll be happy you told them what they can do and will be glad to help.

6. Remain Flexible

Although the holidays require careful planning, especially if you are hosting others at your home, planning and plotting every hour will only make you feel more stressed. If the plan changes, accept it and move on. Remind yourself that plan B often ends up being just as rewarding!

While doctors can help patients by offering treatments ranging from medications to surgical procedures, patients themselves can also help relieve this pain by performing certain exercises.

Hand exercises can help with strength, flexibility and range of motion in the joints, as well as the supportive ligaments and tendons of the hands and fingers. This can also help to relieve pain and reduce inflammation.

Before beginning, it’s important to know that it is normal to experience some mild aching after exercising. However, if discomfort lasts for more than a few hours, you should perform fewer repetitions next time. If the exercises make your symptoms worse, stop doing them and go see your doctor.

5 Daily Hand Exercises for Arthritis

Although these exercises are quite simple, they can make a noticeable difference in joint pain and inflammation. However, if you only do them occasionally, you may not notice an effect. Therefore, we recommend you make hand exercises a habit by doing them at the same time each day, as well as in the same order.

1. Finger Lifts: Rest the palm of your hand on a flat surface, spreading your fingers apart. One by one, slowly lift each finger off the surface, hold it briefly, then lower it.
2. Slow Bends: Use slow and gentle movements, bend one finger at a time, then slowly straighten it out again. Repeat with all fingers.
3. Form an “O”: With your hand stretched out and fingers straight, slowly curve the tips of your fingers inward until they touch and form an “O” shape. Then straighten your fingers again. Repeat on each hand several times daily.
4. Finger Curls: Turn your palm so it is facing you. Hold your hand in a loose fist, then slowly uncurl your fingers and extend them. Hold for a few seconds before curling them back into a loose fist. Repeat on each hand several times daily.
5. Show the Love: End your hand exercise session by forming a heart shape with your thumbs and fingers several times. With your palms facing each other, bend the fingers inward, so the tips touch each other. Then, join the tips of the thumbs below, forming a heart shape. Hold for several seconds. Then release the pose and begin again.

The wrist is directly connected to the hands: that means exercising the wrist can also help reduce hand pain. Once you have mastered the hand exercises described above, trying adding these wrist exercises into your daily routine:

1. Fist-Wrist Bends: Form a loose fist, then lower your hand onto a table. Next, gently bend the fist inward so it faces you. Hold for several seconds, then return to the original position.
2. The Side-to-Side: Place your palm on a table, with wrist and hand straight. Next, turn your wrist, so your fingers twist away from you as far as you can, while remaining comfortable. Hold for several seconds, then turn your wrist back to the original position. Repeat, but this time turn your wrist inward, so your fingers face the other direction. Do this exercise several times each day, using both hands.
3. Hand Turn: Rest the palm of your hand on a flat surface. Hold the wrist and hand straight, then lift all fingers up at once, flexing the wrist. Hold for several seconds then return to the starting position.

In addition to these exercises, you may benefit from working with a hand therapy ball. These balls are available in different thicknesses and can help you build hand strength and flexibility.

Osteoporosis causes bones to become brittle and weak over time. The disease increases the risk of broken bones as a result of a fall or injury. If the condition is severe, a person can even break a bone by sneezing, coughing or making small movements.

Researchers first discovered a link between cigarette smoking and osteoporosis more than two decades ago. Since then, research confirms a direct relationship between tobacco use and bone loss. Researchers have found:

• Risk of hip fracture in people who smoke versus those who do not smoke is:
  • 17 percent greater at age 60
  • 71 percent greater at age 80
  • 108 percent greater at age 90
• Risk of hip fracture is lower in former smokers than in those who continued to smoke (suggesting that quitting sooner rather than later can slow the rate of bone loss)

How does it happen? The substances in cigarettes can cause bone loss because they:

• Limit the body’s capacity to absorb calcium from food sources
• Make it harder for the body to produce osteoblasts, the bone-forming cells that grow new bone
• Cause estrogen, a hormone critical for healthy bones, to break down
• Reduce blood supply to the bones

Help in Quitting Smoking

The best thing a smoker can do to reduce the risk of osteoporosis is to quit smoking. Quitting smoking, even if it happens later in life, can reduce bone loss.

There are also many reasons besides reducing the risk of osteoporosis to quit smoking: smoking is the number one cause of preventable death in the U.S., and people who smoke are at greater risk of cancer, heart disease and stroke.

The Great American Smokeout

The Great American Smokeout is a one-day event designed to help smokers quit. It is held on the third Thursday in November each year and is sponsored by the American Cancer Society. While a person can decide to quit at any time of the year, this day is unique in that it offers extra encouragement, motivation and support by joining with others who also want to quit.

This year, if you are a smoker, consider quitting during The Great American Smokeout. Or if you have a family member or friend who smokes, share this information with them and encourage them to quit.

Other Ways to Reduce Osteoporosis Risk

In addition to quitting smoking, there are other steps you can take to help reduce your risk of osteoporosis:

• Eat foods that are naturally high in calcium such as dairy products and dark green, leafy vegetables. Also look for calcium-fortified foods and beverages. If your doctor recommends it, you can also take calcium tablets.
• Engage in exercise like lifting weights, jogging, walking, yoga, aerobics or swimming.
• Limit your use of alcohol. Alcohol interferes with the balance of calcium in the body. It also impacts bone-protecting hormones and the body’s ability to absorb vitamins.

Finally, if you are a current or former smoker, ask your doctor about a bone density test. The results can predict how likely you are to fracture a bone in the future — and having this information could be helpful in quitting for good. Also, recognize that quitting smoking can be hard. If you want to quit, talk to your doctor about resources that could help you, such as prescription medications and counseling.

Resources

• The Great American Smokeout
• Smokefree.gov
• American Cancer Society: How to Quit Smoking

Winter outdoor activities and sports — like ice skating, sledding, skiing and snowboarding — also increase your chances of injuring your feet. Colder weather can lead to foot issues for other reasons. For instance:

• Winter boots can squeeze toes unnaturally, increasing the risk of problems like bunions.
• Cold temperatures can cause frostbite, which most often occurs in the toes and can result in permanent damage and numbness.
• Slips and falls can cause stress fractures, tiny cracks that can occur in the bones of the feet or other parts of the body.

About Stress Fractures

Stress fractures can be very painful and can lead to a complete break if not treated — and they’re more common in winter. Athletes who run or jump frequently are commonly afflicted by stress fractures, since these activities put extra strain on the foot. However, non-athletes can get them too, and even standing on a hard floor for a long time can produce a stress fracture.

Symptoms of stress fracture include pain, swelling, redness and bruising, and stress fractures often come on quickly. The symptoms may subside if the person stops the activity; however, they often return after the activity resumes, and the pain can be worse. Foot doctors (podiatrists) can diagnose stress fractures through physical examination and, if needed, can schedule an imaging test like an X-ray to confirm the diagnosis.

At first, a doctor may recommend rest, icing the painful area, elevating the foot and using anti-inflammatory medications at home. During this time, the doctor may also recommend wearing a cast boot as the stress fracture heals. Although it’s rare, surgery may be needed to treat this condition.

Protecting Your Feet in the Winter

Here are some tips to reduce your risk of foot injury and pain in the colder winter months:

• Build strength to avoid falls. Building leg muscle strength and performing exercises that help improve balance can help you avoid falls in winter and at any time of the year. Read the U.S. Department of Health and Human Services article, “Lower Your Risk of Falling,” for more tips.
• Wear footwear designed for winter and wear it consistently. It can be tempting to briefly step outside in your slippers to take out the trash, check the mail or call the dog back into the house. But if you do, you’re at greater risk of slipping and falling. Make it a habit to never step outside the door unless you’re wearing proper footwear.
• Check that last year’s boots still fit properly. As we age, our feet often get wider. Before stepping out for the first time this winter season, make sure your boots still fit properly.
• Choose water-resistant footwear. Keeping your feet dry is important to help avoid injury and maintain foot health. If the footwear you own is not water-resistant, you may be more likely to develop blisters, calluses or other foot problems. If your boots aren’t water-resistant, consider applying a water-resistant spray or wax to them.
• Keep floors dry. Wearing winter boots into the house can leave puddles, which can make floors slippery. Keep a dry mop or old towel near the door so you can wipe up any snow or ice.