YOU ARE WHAT YOU EAT How diet plays a role in good health, mobility and aging 210050500_Cov_a 210050500_Cov_b 210050500_Cov_c 210050500_Cov_d
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While the phrase 210050500_03a you are what you eat is probably an overstatement, physicians and health professionals make it clear that a healthy, balanced and varied diet is an essential part of a healthy lifestyle. As people age they need to pay even more attention to consuming a diet that contributes to overall health -- and when suffering from a disease such as arthritis, eating right is even more important. You ll find out in the rest of this flyer how a poor diet may aggravate your arthritis and how and why changes in your diet can help your arthritis or improve the way you feel. Additionally, a healthy diet plays a role in maintaining a healthy weight and avoiding obesity, a condition that can have a negative impact on mobility, agility and the cardiovascular system. Physicians recommend seven basic steps for a balanced, healthy diet based on The Food Guide Pyramid developed by the Getting the most out of treatment
210050500_04a Source: The Arthritis Foundation Food Pyramid: The Food Guide Pyramid developed by the U.S. Department of Agriculture and Health and Human Services, recommends a daily diet consisting of 6-11 servings from the bread, cereal, rice and pasta group, 2-4 servings from the fruit group, 3-5 servings from the vegetable group, 2-3 servings from the meat, fish, dry beans, eggs and nuts group, 2-3 servings from the milk, cheese and yogurt group, and minimal servings of fats, oils and sweets. U.S. Departments of Agriculture and Health and Human Services: Eat a variety of foods Maintain an appropriate weight Consume fat and cholesterol in moderation
Consume sugar in moderation Eat plenty of fresh fruits and vegetables Use salt and sodium in moderation Drink alcohol in moderation LINKS BETWEEN ARTHRITIS AND DIET 210050500_05a Does diet affect arthritis? Many people ask this question. Research has demonstrated several connections between certain foods and some types of arthritis. These include the following: Purines and Gout: Arthritis patients may experience a painful attack if they eat food that produces high levels of purines. These are chemicals produced when protein rich foods such as meat and dairy products are broken down by the body. To avoid these attacks, you may take gout medication or reduce protein-rich foods such as meat and dairy products from your diet. Getting the most out of treatment
Calcium, Vitamin D and Osteoporosis: A diet low in calcium and Vitamin D increases the risk of developing osteoporosis -- a condition where bones become thin and brittle. As calcium is one of the principle factors that helps the body build and maintain strong bones, not getting enough calcium hinders bone development. Obtaining enough Vitamin D is also important because it aids in absorbing calcium from food. Vitamin D is found in foods such as fortified dairy products and in sunlight. Alcohol and Osteoporosis: Consumption of two or more drinks of alcohol a day weakens bones, and may lead to osteoporosis. Food Poisoning and Reiter s Syndrome: Ingested food or water contaminated by salmonella or other bacteria can lead to Reiter s Syndrome, a form of arthritis. Some tips to help arthritis patients overcome some of the special challenges they face:
Lack of Appetite or Energy: Although the fatigue and pain of arthritis may reduce appetite, making an effort to eat healthy and consistently will help patients feel better. Joint Inflammation and Cooking/ Food Preparation: Several things can be done to make meal preparation easier when joints are sore or swollen. Some include: Take rests while preparing meals to give joints a break. Use convenience foods once in a while to lower the strain of cooking food. Keep common cooking utensils in an easy-toreach place. Buy presliced and prechopped vegetables from the grocery store to eliminate work involved in slicing and dicing. Use kitchen appliances such as electric can openers and microwave ovens to ease the burden of cooking. Getting the most out of treatment
Weight Issues: Being overweight puts stress on joints, particularly the weight-bearing joints such as the knees and hips. Losing weight can be made fun by engaging in physical activity that s enjoyable. Changes in diet will probably also be necessary, but the payoff is that being at an optimal weight makes people feel happier and stronger. High Sodium Levels: Sodium, common in processed, fast foods, causes water retention, as do some arthritis drugs such as corticosteroids. Doctors recommend a low-sodium diet for arthritis patients because water retention causes joints to swell, sometimes restricting movement. Alcohol Consumption: Avoid heavy alcohol consumption because it weakens bones and contributes to weight gain. Alcohol doesn t mix with certain arthritis medications. For example, stomach problems may occur with nonsteroidal anti-inflammatory drugs (NSAID) and liver damage may occur with acetaminophen or
methotrexate. Be sure to check with your doctor about alcohol consumption even in moderation when taking medications. SPECIAL ISSUES REGARDING DIET AND ARTHRITIS While no one specific diet is guaranteed to help arthritis patients, and researchers and physicians generally agree that an overall healthy diet is best for arthritis patients, many people claim that special diets or supplements can cause or cure arthritis. Despite the lack of scientific evidence, many people still believe that diet and arthritis are linked, and upon this premise, make changes to their diet. If you notice after eating a specific food, your arthritis worsens or becomes better, then you should consult a dietitian or physician. Getting the most out of treatment
NEW RESEARCH FINDINGS Weight Loss: Middle-age and older women of average height who lose 11 pounds or more over ten years reduce their risk for developing knee osteoarthritis by 50 percent. Food Allergies/Reactions: A small number of healthy people develop temporary symptoms of arthritis from allergic reactions to food such as milk, cheese, corn and wheat. Fish Oils/Fatty Acids: Oils from some cold-water fish such as salmon, mackeral and herring block the body from making certain substances that cause painful inflammation in rheumatoid arthritis. Modest improvements in tender joints have been shown in studies with patients who have rheumatoid arthritis after taking significant amounts of omega-3 fatty acids found in fish and plant oils over a period of time. Supplementation of
these fatty acids requires a physician s supervision, however, as omega-3 fatty acids have unwanted side effects. Protein: Consume approximately 1 gram of protein per 2 pounds of body weight if you have rheumatoid arthritis because protein is lost in the inflammation process. Folic Acid and Methotrexate: If you are taking methotrexate, one of the stronger medications used to treat arthritis, supplement your diet with folic acid to help lower and/or prevent some of the side effects of methotrexate. Getting the most out of treatment
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