Weight Fluctuations and Arthritis
Weight fluctuations occur in many people with arthritis. In the case of rheumatoid arthritis, studies have shown that even modest weight fluctuations can lead to worse overall health. One particular study looked at how people with arthritis would be affected by both weight loss and gain, and found that those who either lost or gained 5% to 10% of their body weight experienced heightened disease activity and worse physical function and were more likely to be disabled.
Weight loss and gain can happen in those with arthritis for many reasons. When it comes to weight gain, inactivity could be to blame because having severe pain and swelling in the joints can discourage or prevent a person from exercising. On the other hand, arthritis has been shown to affect appetite and lead to gastrointestinal issues such as diarrhea, nausea, and vomiting, which contribute to weight loss.
Arthritis Medication and Weight
In those who gain weight, their arthritis can be more difficult to manage because of the extra pressure being put on their already damaged joints. Those who lose weight or have a low BMI have been shown to be at an increased risk of developing cardiovascular disease and cancer and have a higher mortality rate.
Weight Management on Methotrexate
Maintaining a healthy weight is especially important for those who have arthritis and are taking methotrexate. Extra weight or not enough muscle mass can affect the outcome and progression of the disease.
For those who are overweight, losing the extra weight can help relieve the pain associated with the condition, and those who are underweight may benefit from gaining some to decrease the risk of developing adverse health outcomes associated with a low BMI. Being overweight is also associated with lower rates of remission. The good news is that there are ways a person can maintain a healthy weight to help cope with and manage their arthritis.
Diet
Studies have shown that people with inflammatory rheumatic diseases who lost up to 10% of their body mass had fewer symptoms and a reduction in disease activity. For those who need to lose weight, cutting back on calories can be a great help. It’s important to figure out how many calories you need to sustain healthy levels of energy and nutrition throughout the day. Using a weight loss calculator can help you determine that number.
For those who need to gain weight, they will need to increase their caloric intake. This can be done by calculating maintenance calories and then increasing that number gradually to see results. Gaining weight should be done using whole foods. Often calorie-dense foods contain specific ingredients that can lead to increased inflammation, and that is not ideal for those with arthritis. An anti-inflammatory diet can help with losing and gaining weight. Evidence suggests that disease symptoms such as pain and joint stiffness can be reduced by eating the right foods.
Eating foods that are high in antioxidants and omega-3 fatty acids has been shown to reduce inflammation levels in the body. Avoiding foods that cause inflammation is just as important as eating ones that lower levels of inflammation. Some foods that can lead to an increase in inflammation include high-sugar foods, processed meats, and foods with trans fats or refined carbohydrates.
Exercise
Exercise is a key component of health. For those who are underweight, exercise can help them maintain muscle mass, and for those who are overweight, exercise can lead to weight loss. It can also help reduce joint pain and stiffness. Exercising with arthritis can be difficult, so it’s important to participate in the right types of exercise.
The best types of exercise for those with arthritis are range-of-motion exercises, which encourage normal joint movement; strengthening exercises to increase muscle strength and mass; and aerobic or endurance exercises to improve movement and cardiovascular fitness.
Managing Stress
Stress has been proven to make symptoms of arthritis, specifically rheumatoid arthritis, worse. Practicing stress-relieving techniques such as meditation can help people with arthritis manage their stress and their condition. Meditation has been shown to be a great help in managing stress and maintaining overall health.
Developing positive self-talk can also be a great way to improve stress levels. By talking to yourself the way you would to a friend in a similar position, you can reap the benefits of experiencing less stress throughout the day. Practicing gratitude has also been shown to have a positive impact on stress levels, and a daily gratitude practice can improve mental health and quality of life.
