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Take small steps to limit the impact of arthritis



In conjunction with National Arthritis Month , the Arthritis Foundation is urging Americans to take action to limit the impact of arthritis on their lives.  By making just a few small changes now, you can ensure a future with less pain and disability.

"People need to know there are things they can do now to help prevent or limit the progression of the disease:' said Dr. Rowland W. Chang, MD, MPH, Chairman of the Board of the Greater Chicago Chapter of the Arthritis Foundation.

The Arthritis Foundation recommends the following eleven (11) steps to greatly reduce your risk of arthritis and minimize its impact...By taking small steps to limit the impact of arthritis



1.  Don't Ignore Joint Pain. Studies show joint damage occurs early in some forms of arthritis, often within the first two years. If you have joint pain that lasts for more than two weeks, see your doctor.

2.   Get a Specific Diagnosis. With more than 100 forms of arthritis, each requiring a different treatment, getting a specific diagnosis from your doctor is important. Know what type of arthritis you have,and work with your doctor on a comprehensive treatment plan.

3. Shed Excess Weight.  The more you weigh, the more stress you put on your joints, especially your knees, hips, back and feet. Studies have shown that a weight loss of only 11 pounds in women of medium height decreases the risk for developing knee osteoarthritis by 50percent.

4. Get Active. Regular exercise protects joints by strengthening the muscles around them. Just 30 minutes or more of physical activity on most days of the week can lessen pain, increase range of movement and reduce fatigue. Spend 30 minutes per day doing a physical activity you enjoy, such as taking a brisk walk, gardening or swimming a few laps.

5.   Maintain a Healthy Diet. For optimal health, it's important to eat a balanced diet. Recent research points to the importance of vitamin "C" and other antioxidants in reducing the risk of osteoarthritis. If you are looking for a between meal snack, reach for an orange or a tallglass of orange juice for disease-fighting antioxidants.

6. Think Big. To protect your joints, always use the largest and strongest joint possible to complete the task. The larger the surface you have to spread the weight over, the better. When carrying large items, use your arms instead of your hands and carry items close to you toreduce the risk of injuries.

7. Play Smart. Playing sports offers a host of benefits, but warming up properly and varying use of muscle groups is essential. Wear joint braces or guards to alleviate joint stress and reduce the risk of injury. Biking or swimming are low-impact activities that offer calorie-burningbenefits without adding stress to the joints.

8. Modify Job Tasks.  Repetitive motion has been shown to increase the risk of developing arthritis. Schedule your day so that you can alternate job tasks and avoid using the same joints repeatedly. If your job involves sitting all day, take frequent breaks to stand andstretch stiff joints and sore muscles.

9. Relax. Stress is a common trigger of joint pain and fatigue.  Treat yourself to a massage or a warm bath both are proven to relieve muscle tension and ease joint pain. Find time to do the things you enjoy; better emotional health often equals better physical health.

10. Quit Smoking. Smoking can reduce bone mass, leading to osteoporosis. It can also increase your risk of complications from several forms of arthritis and can prolong recovery from surgeries. Quit smoking to keep your body strong and healthy.

11. Take Control. Even the smallest steps can make a big difference in the impact of arthritis. For more strategies to improve fitness and overall health, contact the Arthritis Foundation at www.arthritis.org or call (312) 372-2080 for a free copy of the pamphlet Simple Strategiesfor Change

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