370 ARTHRITIS

define arthritis.

inflammation in one or more joint

symptoms of inflammation

chronic pain, redness, heat/warmth, and swelling

what are the most common joints to be affected by arthritis?

wrist, shoulder, hip, spine, knee, and ankle

which joint is most affected by arthritis?

hip

what is the cause of arthritis?

unknown

what does effective prevention of arthritis include?

knowing the risk factors

monitoring health

making lifestyle changes

what is osteoarthritis?

when cartilage wears away, leaving bones to rub against each other

how is cartilage damaged?

a lack of nutrition

symptoms of osteoarthritis

stiffness, mild pain that comes and goes with activities, severe pain even at rest

what is the biggest risk for osteoarthritis?

age

what is most affected by osteoarthritis?

weight-bearing joints

what is rheumatoid arthritis?

a symmetrical, autoimmune disease

inflammation in the joints that causes pain, swelling, and stiffness that can last for hours

what is an autoimmue?

the body produces antibodies against itself

when someone has rheumatoid arthritis, does their pain get better or worse throughout the day?

worse

what are some common treatment options for rheumatoid arthritis?

medications, surgeries, and lifestyle changes

what is gouty arthritis?

a type of metabolic arthritis

one of the most painful

crystals of uric acid form in the connective tissue and/or joint spaces

\*\*includes ulnar deviation

what can make gouty arthritis worse?

shellfish, liver, dried beans, peas, anchovies, gravy, obesity, alcohol, or some medications (aspirin, diuretics, or levodopa)

when bone is not protected by cartilage, what is likely?

fragmented bone, additional bone growth, joint subluxation, bone cysts, osteophytes, loose bodies

stages 1-3 of arthritis are characterized by?

scarred tissue and/or friction

stage 4 of arthritis is characterized by?

no movement of the joint

what is the best way to maintain functional capacity?

physical activity

what type of exercises are the most beneficial?

endurance types of activity with rhythmic movements using large muscle groups (especially with weight bearing)

cartilage gets its nutrients from?

synovial fluid

what are some risk factors for osteoarthritis?

age, sudden overloading, incorrect joint loading, injuries, obesity, physical inactivity

how can you prevent an injury?

warm up, cool down, stretch, and ice

what can help prevent major knee injuries during sports?

neuromuscular and proprioceptive training programs

what are some good activites to protect the knee?

squats and lunges

what is the number one way to reduce the risk for arthritis?

physical activity

is it safe for patients with arthritis to exercise?

yes

exercise has been show to?

reduce joint pain and stiffness

increase flexibility and muscle strength

improve cardiac fitness and endurance

help with weight reduction

improves the sense of well being

what in food can aggravate arthritis?

purine

what in food can help with arthritis?

omega 3 fatty acids, vitamin D, vitamin C, selenium

how much (in grams) of omega 3 fatty acids should you get per day?

1\.0 gram per day

why do omega 3 fatty acids help arthritis?

they decrease the production of chemicals that spread inflammation (inhibit enzymes that trigger inflammation)

what does vitamin D help with?

swelling and soreness

how much vitamin D should you get per day? how much sunlight?

600 IU

10-15 mins per day

what is in olive oil that helps block enzymes involved in inflammation?

oleocanthal

how much extra virgin olive oil acts like one-tenth of a dose of ibuprofen?

3 tablespoons

how is vitamin C helpful in the risk reduction of arthritis?

vitamin C protects collagen (protects bone)

what has good amounts of vitamin C?

milk, sweet peppers, citrus fruits, etc

how much vitamin C should you get per day?

200-500 mg per day

can too much vitamin C cause problems?

no

how does selenium reduce the risk for rheumatoid arthritis?

the mineral helps antioxidants clear out-damaging free radicals and aid in the regulation of the thyroid gland and may prevent cancer

how much selenium should you get per day?

55-200 micrograms

low selenium is linked to?

rheumatoid arthritis

how do onions and leeks help with arthritis (inflammation)?

they contain quercetin

what is quercetin?

an antioxidant that may inhibit inflammatory chemicals (like aspirin and ibuprofen)

what other foods are also high in quercetin?

kale, cherry tomatoes, and apples

how much quercetin foods should you eat per day?

one half cup of a high quercetin food per day

how is green tea related to arthritis?

it contains the antioxidant epigallocatechin

how does epigallocatechin affect the body?

it lowers the production of inflammation-causing substances in the body that may cause joint damage

what in foods should you avoid? why?

omega 6 fatty acids because they increase inflammation (sunflower, safflower, corn, and soybean oils)

what foods have a high purine content?

shellfish and redmeat

what is purine converted to?

uric acid

what can be done to prevent/lower the risk for arthritis?

maintain a good body weight

no high heels

avoid high impact exercises

use better body mechanics

check vitamin D

stay hydrated