Be cautious about any diet that claims to cure arthritis or that suggests cutting out a particular food group completely. If you think a certain food might be making your symptoms worse then it’s best to test this by not eating the food for a few weeks and then reintroducing it. There isn’t a specific diet that’s been proved to help with osteoarthritis. Gradually increasing how much physical activity you do will also help with weight loss. Cut down on the number of calories you get from high-fat and sugary foods, but make sure that you’re including all the key food groups in your diet so you don’t miss out on essential nutrients. The best way of losing weight is by following a healthy, balanced diet. If you’re overweight, then losing even a small amount of weight can make a big difference to your symptoms – especially for weight-bearing joints (the hips, knees, back and feet). The warmth is soothing and relieves pain and stiffness, while the water supports your weight but still offers some resistance for muscle-strengthening exercises. Hydrotherapy or aquatic therapy pools are warmer than normal swimming pools. Walking laps in the shallow end of a swimming pool is also great for strengthening leg muscles. Or you could try an exercise bike or cross-trainer. Walking, cycling and swimming are all excellent forms of exercise for people with arthritis. It can also improve your sleep and help to reduce pain. This type of exercise burns off calories, so it can help if you need to lose a bit of weight. This means any physical activity that raises your heart rate and gets you breathing more heavily. You could use light weights, a resistance band or try exercising in water. These are exercises performed against some form of resistance to strengthen the muscles that move and support your joints. These exercises involve taking joints through a range of movement that feels comfortable and then smoothly and gently easing them just a little bit further. There are three types of exercise you should try to include: Range of movement exercises You may want to give our exercises for healthy joints a try. The most important thing is to start gently and build up gradually. They’ll be able to help you work out a programme that works for you. If you haven’t done much exercise for a while you might want to get advice from a physiotherapist. And if you feel you’ve overdone things a bit, try applying warmth to the painful joint – or if it’s swollen, applying an ice pack may help. If pain makes it difficult to get started with exercise, you could try taking a painkiller such as paracetamol beforehand. You shouldn’t be afraid to use your joints. However, while resting painful joints may make them feel more comfortable at first, too much rest can increase stiffness. Many people worry that exercising will increase their pain and may cause further joint damage.
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