ARTHRITIS DIET TIPS TO HELP YOUR Arthritis occurs when the ARTHRITIS Arthritis: cartilage that cushions the joints • Eat a balanced diet which on your hand, knees, shoulders or gives you all the vitamins hips breaks down quicker than and minerals your body your body can replace it. Without needs and which also this protective tissue, your bones keeps your weight down rub together causing swelling, • Eat more fruit and tenderness, stiffness and pain. vegetables • Take regular exercise Your weight is the most important link between your diet and arthritis. Being overweight Arthritis Pain Supplements puts an extra burden on the weight • Glucosamine- Tested to bearing joints (back, hips, knees, be effective at easing the ankles and feet) when they are pain of arthritis and joint already damaged or under strain. pain. Help re-build cartilage in the body. 1500 mg/day is the clinically recommended dose. • Chondroitin- Draws fluid into cartilage to increase resistance and flexibility. **Consult your physician 1200 mg/day is the before exercising and taking recommended dosage. any supplement** ** Above supplements Maria Dauz not recommended if (Diet Technician Student) allergic to seafood. BENEFITS OF EXERCISE EXERCISES YOU CAN DO TO Repeat to other side, and RELIEVE ARTHRITIS then alternate 10 to 15 -Builds strong muscles around the SYMPTOMS times. joints -Keeps your joints moving 4. Arm curl: -Keeps bone cartilage tissue strong 1. Shoulder stretch: Hold one end of the elastic and healthy Reach one palm over band in fist, palm up, the shoulder and place back of other end securely under -Improves your ability to do daily other hand on lower back. arch of foot. Start with arm activities Slide hands toward each extended downward (but -Promotes overall health by: other, trying to touch elbow not locked). Slowly fingertips (many people can’t curl forearm toward *giving you energy reach that far). Hold for 15 shoulder, keeping elbow *makes your heart stronger seconds, and then switch close to side. Then lower arms. slowly: repeat 10 to 20 *controlling your weight times. Switch arms. *decreasing depression 2. Finger stretch: Twist a large rubber band 5. Hip swing: *helping you sleep better around all fingers. Gently Stand with one foot on a spread fingers wide apart, thick book or low stoll: for using the rubber band as stability hold on a door TYPES OF EXERCISES handle or chair back. Slowly resistance. swing the free leg forward - Range-of-motion: and backward like a exercises that relieve stiffness, restore 3. Back stretch: Sit erect with feet apart. pendulum 10 to 20 times, flexibility and help with joint movement. keeping your foot pointed: Place fingertips on shoulder with elbows spread wide then switch legs. - Strengthening: apart. Gently bend over and exercise for weak muscles. Strength twist so you move one elbow training can relieve knee pain, improve across and down to opposite strength, and boost physical functioning. knee. Hold for 15 seconds. Straighten up and gently bring both elbows back.