Your Guide to Diet and Exercise

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Your Guide to Diet and Exercise
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The Struggle for Arthritis Patients
Pain limits exercise
Extra weight exerts more pain
Struggles with Weight gain
Source www.Allaboutarthritis.com
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Weight Control Can Help in Managing Arthritis Pain

• A healthy diet
• Counterbalances side-effects of medications.
• Provides nutrients for good overall health.
• Nourishes muscles that support joints.
• Helps maintain ideal bodyweight
• Produces a positive feeling

Source www.Allaboutarthritis.com
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Diet and Arthritis What Really Works?

• A healthy diet and exercise is the only proven
  way to lose weight.
• Nearly 1 billion spent annually on unproven
  remedies and diets.
• Weight loss from fad diets tend to be temporary.
• Consult a physician and/or registered dietitian.

Source www.Allaboutarthritis.com
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Red Flags that Signal Bad Nutrition Advice

• Quick fix promises
• Products with dire warnings of danger
• Claims that sound too good to be true
• Simplistic conclusions based off a single study.
• List of good and bad foods.
• No studies with peer review or reputable
  scientific organizations.

Source www.Allaboutarthritis.com
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The Food Guide Pyramid
Fats, Oils, Sweets Use Sparingly
Meat, Poultry, Fish, Dry Beans, Eggs, Nuts
Group 2-3 Servings
Milk, Yogurt, Cheese Group 2-3 Servings
Vegetable Group 3-5 Servings
Fruit Group 2-4 Servings
Bread, Cereal, Rice, Pasta Group
5-11 Servings
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Setting Weight Loss Goals

• Seek the advice of your doctor.
• Track your efforts
• Set basic goals, such as
• How much weight to lose
• Weight range to achieve and stay within
• How long to try a program

Source www.arthritis.org
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Start with Behavior Modification

• Make healthy cooking easier
• Buy new knives or cookware
• Make kitchen user-friendly
• Eating out
• Only order a small salad
• Skip the entrée and order an appetizer instead
• Share an entrée with a friend
• Box half entrée before eating
• Stay away from butter sauces and creams

Source www.Allaboutarthritis.com
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Portion Control- The New Buzzword

• A majority of people have no idea of how much
  food is too much.
• People are eating larger portions.
• Restaurants serve extreme portions
• Resist fast food super sizing

Source www.arthritis.org
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Tips on How to Cut Back on Portion Sizes

• Try to eat 1/4 to 1/3 of your total daily
  calories at breakfast.
• Bring your lunch from home or eat healthy
  prepackaged food.
• Try to eat a lighter meal for dinner.
• Keep healthy foods available for snacking to
  avoid overeating.
• Read labels carefully and learn portion sizes.

Source www.aaos.org
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Where to Find Help?

• Internet websites
• Talking with a
• Dietician/Nutritionist
• Primary Care Physician
• Surgeon
• Local Support Groups

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Reading a Food Label Serving Size

• Always refer to serving size amount
• Compare suggested amount to your actual amount

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Servings Per Container

• Number of helpings in food package
• Use as a guide for portion control

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Daily Value

• Each number represents the percentage that one
  serving contributes to daily intake.
• Based off a 2000 Calorie a day diet

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Total and Saturated Fat

• Total number of fat grams in one serving.
• Dietary fat essential for good health
• Provides 9 calories per gram
• Saturated fat bad fat
• Raise blood cholesterol
• Contributed to heart disease
• Select food with less than 3 grams of sat. fat
  per serving

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Cholesterol and Sodium

• Limit cholesterol to 300mg a day for people
  without heart disease and 200mg for people at
  risk.
• Sodium increases blood pressure
• Limit to 2400 mg a day

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Protein and Carbohydrates

• Protein
• Required for growth and development of body
  tissue
• Provides 4 calories per gram
• Carbohydrates
• Should provide majority of calories
• Preferred energy source
• Provides 4 calories per gram

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Understanding Food Labels

• Check list of ingredients
• First 4 ingredients make up most of product
• Fat and sugar come in different forms (fructose,
  honey, corn syrup, glucose)
• Pay attention to total fat and saturated fat

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Understanding Food Labels

• Figure out the percentage of calories from fat.
• Stay away from food that get more than 25 of
  total calories from fat.
• Lower calorie count does not mean more healthy.
• Calculate fat
• Number fat grams x 9Result/total calories per
  serving percentage
  of fat calories

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Understanding Food Labels

• Pay attention to serving size
• Actual serving size is smaller than you think
• Pay attention to fiber
• Recommend 25-30g per day
• Helps lower cholesterol levels, decrease risk of
  heart disease, prevents colon cancer, etc.

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Understanding Health Claims

• Free (ex. Fat-Free) includes less than .5
  gram/serving
• Low-fat less than 3 grams or less of total fat
• Lean refers to meat, 1 serving has less than 10g
  of fat, 4g of sat. fat and 95mm of cholesterol
• Extra lean 1 serving has less than 5g of fat and
  2g of sat. fat
• Less 25 less of a certain nutrient compared to
  a similar product
• Reduced product was altered to meet health claim.

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Visual Cue for Serving Sizes
Source www.arthritis.org
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Exercise to Manage Pain

• A well-designed exercise program can
• Reduce joint pain and stiffness
• Build strong muscle around the joint
• Increase flexibility and endurance
• Control weight due to increased activity
• Decrease depression
• Help in preventing health problems, such as
  osteoporosis and heart disease

Source www.arthritis.org
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How to Jumpstart Your Exercise Program!

• Always consult your doctor before you start.
• Start slow and make it fun.
• Begin with stretching exercises
• Vary your routine
• Light weight training
• Endurance exercises
• Water exercise programs

Source www.arthritis.org
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Remember to Warm-up First

• Warm up before you stretch
• Always warm up at beginning of any routine.
• Gets the muscle ready and reduces the risk of
  injury.
• Choose a type of warm-up suited to the activity.
  
• For example, walk in place for a few minutes
  before walking.

Source www.arthritis.org
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Guidelines for Safe Exercise

• Always use proper gear.
• Warm up to prepare your body
• Take your time
• Drink plenty of water
• Always cool down
• Schedule regular days off from exercise
• Rest when you are tired.

Source www.aaos.org
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Warm-Weather Exercise Tips

• Talk with your doctor first!
• Exercise early, when its cooler.
• Exercise indoors on hot days
• Drink plenty of fluids.
• Wear lightweight, light-colored cotton clothes.
• Avoid hot foods and heavy meals.
• Protect yourself from the sun
• Take frequent breaks

Source www.Allaboutarthritis.com
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Dont Let Cold Weather Ruin Your Routine

• See your doctor first.
• Wear good footwear
• Dress in layers
• Wear gloves, hat, and scarf
• Stretch before exercising
• Exercise indoors if weather is bad.
• Community pool or health club can be good
  alternatives.

Source www.Allaboutarthritis.com
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Walking and Arthritis

• Walking is great exercise for arthritis
  sufferers.
• Benefits from walking include
• Stronger muscles
• Helps maintain joint flexibility
• Controls your weight

Source www.arthritis.org
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Walking Exercise

• To start your exercise program
• Warm up by walking normally for five minutes.
• Pick up the pace as your muscles warm up.
• Cool down by walking at your warm up speed for
  five minutes.
• Can be safely done three or four times a week

Source www.aaos.org
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Walking Tips to Keep in Mind

• While walking, remember to
• Swing your arms
• Keep your head up, back straight and abdomen flat
• Point toes straight ahead
• Take long strides, but dont strain.

Source www.aaos.org
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Walking as Part of Your Daily Routine

• Finding the time and motivation to exercise is
  difficult.
• Make walking part of your daily routine
• Park farther from building entrances
• Take the stairs instead of the elevator.
• Take a morning or afternoon walking break.
• Make a Saturday morning walk a family activity.

Source www.Allaboutarthritis.com
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Water Exercise

• Why water exercise
• Buoyancy and warm water helps relieves arthritis
  pain and stiffness.
• Warm water raises body temperature, which
  increases circulation.
• Gentle exercise on joints and muscles.
• Helps build muscle strength.

Source www.arthritis.org
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Water Exercises

• Water Walking
• Combines walking and water exercise for great
  fun.
• Can be done with a friend and at your own pace.
• You can walk forward, backward or sideways.
• Remember to warm up and cool down when exercising.

Source www.Allaboutarthritis.com
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Water Exercises

• Water Aerobics
• Use the large muscles of your arms and legs in
  rhythmic, continuous motions.
• You dont have to know how to swim to
  participate.
• Typical moves include marching, stretching,
  circling your arms and swinging your legs.
• Join a water aerobics class at your local
  community pool, YMCA, or health club.

Source www.Allaboutarthritis.com
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Water Precautions

• Consider you may need help getting in and out of
  the spa or pool.
• Check thermometer for appropriate temperature.
• Never use a pool or spa after drinking alcohol.
• If joint swelling, stiffness or pain increases,
  consult your doctor.

Source www.arthritis.org
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Questions?
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Thank You