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With obesity and sedentary
lifestyles contributing to a soaring number of Americans with
arthritis, the Arthritis Foundation has recently released 11 simple
steps people can take to prevent or limit the impact of arthritis,
the nation’s leading cause of disability.
Arthritis affects one in three
adults and 300,000 children in the United States including, 1.2
million Marylanders, with arthritis. It dramatically impacts
people’s lives, limiting their ability to work and care for
themselves and their families, at a cost of nearly $125 billion
annually to the nation’s economy. Worse yet, an overweight, inactive
and aging population is contributing to the rapid increase in
arthritis, putting a greater strain on an already overburdened
health care system in which arthritis accounts for 39 million
physician visits and more than a half million hospital visits each
year.
Despite the rising prevalence and
significant costs, Americans can take steps to prevent or limit the
progression of the disease. In fact, studies show small changes can
be effective in reducing the impact of arthritis.
Losing 11 pounds, for example, can cut the risk
of developing knee osteoarthritis by 50 percent for some women.
“Arthritis has reached epidemic
levels in America and limits everyday activities, such as walking
and dressing, for more than seven million people. The Arthritis
Foundation has identified 11 simple steps to improve the health and
quality of life for those at risk or suffering from this disease,”
said Arthritis Foundation President and CEO, John H. Klippel, M.D.
In conjunction with National
Arthritis Month this May, the Arthritis Foundation is urging
Americans to take action to
limit the impact of arthritis on their lives by following 11 simple
steps.
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1.
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Don’t Ignore Joint Pain.
Studies show joint damage occurs early in
some forms of arthritis, often within the first two years.
Health Tip: If you have joint pain that lasts for more than
two weeks, see your doctor. |
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2.
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Get a Specific Diagnosis.
With more than 100 forms of arthritis, each
requiring a different treatment, getting a specific diagnosis
from your doctor is important. Health Tip: Work with your
doctor on a comprehensive treatment plan. |
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3.
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Shed Excess Weight.
The more you weigh, the more stress you put
on your joints, especially your knees, hips, back and feet.
Health Tip: If overweight, lose as little as 11 pounds to
reduce joint pain and help prevent some forms of arthritis by 50
percent. |
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4.
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Get Active.
Regular exercise protects joints by strengthening the muscles
around them, lessens pain, increases range of movement and
reduces fatigue. Health Tip: Spend 30 minutes per day on
most days of the week doing a physical activity you enjoy.
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5.
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Maintain a Healthy Diet.
For optimal health, it’s important to eat a balanced, healthy
diet. Recent research points to the importance of vitamin C and
other antioxidants in reducing the risk of osteoarthritis.
Health Tip: If you are looking for a snack, reach for an
orange or a tall glass of orange juice for disease fighting
antioxidants. |
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6. |
Think Big. To
protect your joints, always use the largest and strongest joint
possible to complete the task. The larger the surface you
have to spread the weight over, the better. Health Tip:
Carry large items close to your body, using your arms
instead of your hands to reduce the risk of injuries. |
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Play Smart.
Protect yourself from joint injury during physical activities by
warming up properly and varying use of muscle groups. Health
Tip: Wear joint braces or guards to alleviate joint stress
and reduce the risk of injury. Consider low-impact activities
like biking or swimming that offer calorie-burning benefits
without adding stress to the joints. |
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8.
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Modify Job Tasks.
Repetitive motion has been shown to increase
the risk of developing arthritis. Health Tip: Schedule
your day so that you can alternate job tasks and avoid using the
same joints repeatedly. Take frequent breaks to stand and
stretch stiff joints and sore muscles. |
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Relax. Be good
to yourself. Stress is a common trigger of joint pain and
fatigue. Health Tip: Treat yourself to a massage or a
warm bath. Both have been proven to relieve muscle tension and
ease joint pain. Remember that better emotional health often
equals better physical health. |
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10. |
Quit Smoking.
Smoking can reduce bone mass, leading to osteoporosis and a
greater risk of fractures. It can also increase your risk of
complications from several forms of arthritis and prolong
recovery from surgeries. Health Tip: Get the help you
need to kick the habit. |
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11.
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Take Control.
Making even the smallest changes can result in big payoffs in
preventing or controlling arthritis. Health Tip: For more
strategies to improve health and limit the impact of arthritis,
contact the Arthritis Foundation at
www.arthritis.org
or 1-800-365-3811, X223 for a free copy of the leaflet,
Simple Strategies for Change. |
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The
Arthritis Foundation is the only nationwide, nonprofit health
organization helping people take greater control of arthritis by
leading efforts to prevent, control and cure arthritis and related
disease -- the nation's number one cause of disability. For free
information, including simple strategies to improve health and limit
the impact of arthritis, contact the Arthritis Foundation at
1-800-283-7800 or on the Web at
www.arthritis.org.
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