Arthritis Awareness: Ideas for Managing Pain

While most common in older adults, arthritis is not an inevitable part of the aging process and can affect people of all ages. Because May is Arthritis Awareness Month, now is the perfect time to talk about this chronic condition. And for those affected by arthritis, we also want to highlight some movement and dietary ideas that can help manage joint pain, inflammation, and stiffness.

Facts About Arthritis

Rather than one single ailment, arthritis is a general term for a range of conditions that cause pain in joints and the tissue that surrounds them. As joint tissue or cartilage deteriorates, mobility becomes challenging and increasingly restricted.

• Arthritis is the leading cause of disability in the U.S.
• About 1 in 4 adults and hundreds of thousands of children have been diagnosed with arthritis.
• There are more than 100 types of arthritis, the most common being osteoarthritis.
• Arthritis affects almost half of adults aged 65 and older.

People often think arthritis only affects seniors, which is not always the case. While age is a common risk factor, it’s not the only one. Others include obesity, previous joint injuries, and infections.

Additionally, arthritis symptoms tend to worsen over time and can vary depending on the type of arthritis. Common symptoms include reduced range of motion, headaches, and fatigue as well as joint pain, stiffness, swelling, and inflammation.

Ideas for Managing Arthritis Pain

Though there is no cure for most types of arthritis, many people manage their condition with lifestyle changes, including low-impact exercises. These regular movements help increase range of motion and strengthen the muscle around affected joints.

• Reduce stiffness with simple stretches, shoulder shrugs, and ankle circles.
• Reinforce joint-supporting muscle by using resistance bands or light weights for doing squats or bicep curls.
• Improve balance and stability with single-leg stands, leg raises, and heel-to-toe walking.
• Strengthen hips and knees with simple sit-stand movements.

Walking, water exercises, and cycling also provide effective cardiovascular workouts without putting added stress on already painful joints. It’s recommended to warm up joints beforehand and apply ice as needed afterward to mitigate stiffness and soreness. For added safety, be sure to consult with your doctor before starting any exercise routine.

Foods for Arthritis Management

When it comes to diet, there is no guaranteed cure for arthritis pain. But there are foods that contain properties to boost immunity, strengthen bones and muscles, and soothe or reduce inflammation.

For those diagnosed with arthritis, incorporating these foods into your diet can help manage joint pain, swelling, and other symptoms.

• Whole grains like brown rice, oatmeal, and whole-wheat pasta help lower inflammation.
• Avocados and certain nuts—including almonds, pistachios, and walnuts—contain anti-inflammatory properties.
• Red beans, kidney beans, and pinto beans are packed with minerals that promote a healthy immune system.
• Blueberries contain cartilage-protecting properties.
• Tart cherries are a natural remedy for reducing inflammation.
• Fish like tuna, salmon, herring, and mackerel contain omega-3 fatty acids that reduce stiffness and inflammation.
• Green tea contains antioxidants believed to slow cartilage deterioration.
• Citrus fruits rich in vitamin C promote the formation and maintenance of collagen and cartilage.
• Broccoli is rich in bone-building calcium and contains a compound that may slow the progression of osteoarthritis.

Resources in Our Communities

Our Southview Senior Communities take steps to ensure health and happiness for every resident, every day. During Arthritis Awareness Month, we call special attention to the ways in which we help residents feel at home and comfortable, considering all needs. We also consider all abilities when designing games and physical activities, allowing everyone to participate in their own way. And our menus provide meals rich in nutrients and minerals for overall well-being.

Learn more about us and what we have to offer by scheduling a tour at the Southview location nearest you.