We teach you 3 Tips to prevent arthritis deformations, slow down and reverse joint damage.
In this article we show you how it helps you ensure a good night’s rest and learn how to move correctly to take care of your joints.
We invite you to discover the most important of the tips and put it into practice on a daily basis: how to follow a specialized diet for arthritis. Are you ready? Let’s get started
1. Follow a specialized diet for arthritis
A highly curable diet contains plant-based foods, enzyme sources, and is free from packaged foods. This diet is anti-inflammatory and prevents joint damage.
It is important that you stop these processes in your body to avoid deformations. Several studies show the benefits of a diet with high healing capacity to achieve this goal.
A diet with high healing capacity is high in antioxidants, fiber, omega 3, vitamins. It is also free of dairy, gluten and foods of animal origin.
Among the featured studies, one conducted at Ullevaal University Hospital showed that a plant-based diet has positive effects on the intestinal flora and antibodies related to the immune response.
According to the study, a diet with a high healing capacity allows reducing known parameters. Among them: C-reactive Protein and Rheumatoid Factor.
According to a new study at Badzka Medical Center, joint damage that leads to deformation is further affected by oxidative stress.
In this sense, a diet with high healing capacity is a source of natural antioxidants and reduces the activity of arthritis. That is, it reduces inflammation and the risk of deformation.
We recommend making changes to your diet with the assistance of experts in foods with high healing capacity. As we can see, this diet has been scientifically proven for arthritis.
This is our first and most important advice.
2. Ensure a good night’s rest
A study at Ain Shams University showed that a poor night’s rest is associated with greater arthritis severity. Arthritis worsens because poor rest increases inflammation.
According to another study conducted at Aalborg University, poor quality of sleep alters pain and disease activity.
Poor quality of sleep is associated with stiffness and fatigue in arthritis patients. This situation leads to increased suffering and poor disease care in people with arthritis.
To resolve sleep disorders and ensure a good night’s rest, it is important to maintain bedtime habits such as your schedule and pre-bedtime routine.
According to the University of Pennsylvania, valerian acts on the nervous system producing a sedative effect on the body.
3. Learn How to Move Correctly
Physical therapy is helpful in arthritis patients. According to research conducted at the Royal College of Surgeons in Ireland, it aims to reduce and prevent joint damage and loss of mobility.
In addition to improving relaxation, range of motion, and joint function.
It’s a good idea to include a 30-minute physical therapy session, 5 days a week, in your routine. After the session, it is advisable that you repeat the movements of flexibility and strength that you learn at home.
According to the University of Ottawa, recommended exercises include: isometric movements, such as maintaining a certain posture, concentric movements of contraction of a muscle or eccentrics, relaxation.
Gradually with the practice of the exercises, you learn how to incorporate them into your daily life to avoid injuries and to take correct postures to prevent damage.
This last tip is the least effective of the three in preventing warping. However, it will be useful to take care of your joints if you already have deformities.
Following these 3 tips, especially the first 2: eating a diet with a high healing capacity and improving your quality of sleep allows you to avoid the development of arthritis deformities.
- 1. https://academic.oup.com/ajcn/article/70/3/594s/4715028 Rheumatoid arthritis treated with vegetarian diets
- 2. https://www.liebertpub.com/doi/10.1089/107555302753507195 Effects of a vegan diet, low in fat in subjects with rheumatoid arthritis
- 3. https://www.researchgate.net/publication/323017283_Role_of_Diet_in_Influencing_Rheumatoid_Arthritis_Disease_Activity # pf8 Role of diet in rheumatoid arthritis activity
- 4. https://academic.oup.com/rheumatology/article/37/1/71/1783572 Sleep in patients with rheumatoid arthritis: a comparison between healthy subjects and the interaction between sleep and awakening
- 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2276624 / Complementary and alternative medicine for sleep disorders in older adults
- 6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1395797 / Physiotherapy in rheumatoid arthritis
- 7. https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/1471-2474-10-9 Investigation of exercises and manual physiotherapy in a trial for arthritis: a multicenter randomized controlled trial
- 8. https://academic.oup.com/ptj/article/84/10/934/2857560 # app3 Panel-based clinical practice guidelines for therapeutic exercises for the management of rheumatoid arthritis in older adults