Weight Loss For Arthritis: Arthritis can be a challenging condition to live with due to ongoing joint swelling and pain, which can significantly impact one’s quality of life. However, maintaining a healthy weight and an active lifestyle can help alleviate symptoms, even if the disease cannot be reversed. Like other autoimmune conditions, arthritis occurs when the immune system attacks healthy body components, leading to the deterioration of bones and cartilage in the joints and inflammation of the synovium.
CAN WEIGHT LOSS HELP MANAGE ARTHRITIS?
Is weight loss an effective strategy for managing arthritis? The answer is yes. Weight loss is often a crucial recommendation from doctors as research has shown that obesity and arthritis do not mix well, and excess weight can damage joint health. However, patients with rheumatoid arthritis (RA) may find it challenging to shed extra pounds due to body aches, swelling, and fatigue. Nonetheless, losing weight can reduce the stress on the joints, improve mobility, decrease pain, and prevent further damage to the joints. Dr. Chethana D, Consultant – Rheumatology at Aster CMI Hospital in Bangalore, offers weight loss techniques for arthritis patients.
HOW CAN ARTHRITIS PATIENTS LOSE WEIGHT?
1. Avoid Crash Dieting
People should avoid having unrealistic expectations of their bodies and must not fall for internet fads like crash dieting which often do more harm than good to their bodies. Short-term approaches may help lose weight but results will be short-lived and may weaken metabolic rate, affect the immune system, disturb bowel habits, and reduce energy levels that can ultimately cause more inflammation.
2. Intermittent Fasting
Develop an eating pattern and create a cycle between the periods of eating and fasting. A balanced cycle can be where you fast for 16 hours and then eat for 8 hours. During these fasting windows, your body will get plenty of time to rest leading to reduced inflammation.
3. Auto-immune Protocol Diet
It is a very restrictive diet that mainly includes meat and vegetables that improve gut health, build proper nutrient density, determines food sensitivities and regulate blood sugar and the immune system to reduce inflammation and balance hormones.
4. Adequate Water And Nutritious Foods
Patients suffering from arthritis need to be mindful while eating and should observe their body cues and eat only when they are feeling hungry. Such patients should also keep a strict check on their portions as it can prevent them from emotional eating. Additionally, arthritis patients must consume at least 4 to 5 liters of water to lose weight, boost energy and postpone muscle fatigue.
5. Reduce Sodium Intake
For an average adult, only 2,300 mg per day of salt or about a teaspoon of ordinary iodized table salt is recommended. If the consumption is higher, then you will feel bloated and will gain weight. One should limit their sodium intake to 1,500 mg per day to avoid weight gain.
Taking additional steps, such as getting enough sleep, eating foods high in vitamin B, D, Omega 3 acids, and magnesium, and giving the body more glutamine, can help with the cramps and ensure healthy muscle function.
