Arthritis Ireland, making a BIG difference everyday
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2 Arthritis Ireland, making a BIG difference everyday
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7 Controlling your weight Carrying excess weight is a common problem for people with arthritis. Certain drugs, such as steroids, can lead to weight gain, and others, such as non-steroidal antiinflammatories (NSAIDs), can lead to stomach problems, making dietary choices harder. Some people may find that being unable to exercise or prepare fresh food means that they put on weight easily. Others get trapped in a similar cycle during a flare-up, but one in which they are too tired to eat and consequently lose weight, becoming even more exhausted. Eating a balanced diet is key to maintaining a healthy weight. Controlling your weight is often the most effective thing you can do to reduce the symptoms of arthritis. Even a small weight loss can reduce strain on the hips, back, knees and feet if you are too heavy. And making sure you are not underweight should help to give your body the necessary strength and nutrition to get through a flare-up and to fi ght disease. Check out Arthritis Ireland s Take Control with Exercise DVD and book, a tried and tested exercise programme for people with arthritis. For more information
8 Although exercise burns calories, if you can, include some form of activity to keep your bones as strong and your muscles as toned as possible. For more information see Arthritis Ireland s booklet Physical Activity and Arthritis or visit Lots of foods, particularly processed foods, contain hidden fat, sugar and salt. Prepariyour own food allows you to control what you are eating. If you have difficulties cooking from scratch but need to lose weight, choose the low fat versions of ready meals from the supermarket, checking the calorie and salt content on the back of the packaging. For more ideas see How to maintain a healthy diet on page 16. Doctors use the body mass index (BMI) to tell if your weight is within a healthy range. This is your weight (in kilograms) divided by your height squared (in metres squared). People are classed as underweight if they have a BMI of 18.4 or under, overweight if their BMI is and obese if it is over 30. You can refer to the following chart to work out your BMI. The BMI does not take your body composition into account if you have well-defined muscles, but low levels of body fat, you may appear as obese on the chart.
9 The heavier you are the worse it is for your arthritis You should always consult your doctor or nurse before starting a weight loss programme as it is important to lose weight in the correct way crash diets can harm your body. It is possible to maintain a healthy body weight and still enjoy your food. This booklet will tell you about some of the healthier options, but the occasional treat or rich meal shouldn t hurt. It is all about balance.
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44 Arthritis Ireland runs Living Well with Arthritis self-management programmes to enable people to manage their condition more effectively and take back control of their life. Visit or LoCall a course near you.
45 Call Arthritis Ireland Looking for somebody to speak to about healthy eating and arthritis? Why not give the Arthritis Ireland Helpline a call. All our volunteers are living with arthritis and as such have a strong understanding of what it is like to live with a lifelong condition like osteoporosis. They would be happy to hear from you if you are in need of a listening ear. Call
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