Anti-inflammatory Diet

Your diet plays a crucial role in helping you avoid or control arthritis.

The first objective of a healthy diet is to help you lose weight if you are overweight. Being overweight can cause additional stress to your joints.

Another way a balanced, varied diet can help ease the pain of arthritis is by providing vitamins and minerals that keep your joints healthy and avoiding “damp” foods such as dairy products and greasy or spicy foods.

Here are some other healthy and delicious choices to include in your diet.

• Ginger - Ginger has been found to be a natural anti-inflammatory. make tea by combining one-half teaspoon of grated ginger root with eight ounces of boiling water. Cover and steep for 10 to 15 minutes, then strain and add honey to taste.

• Fresh pineapple - Bromelain, an enzyme in pineapple, reduces inflammation. Be sure the pineapple is fresh, not canned or frozen.

• Cherries - Recent research has shown that tart cherries are an excellent source of nutrients that may help to reduce joint pain and inflammation related to arthritis.

• Fish - Cold-water fish such as salmon and mackerel contain omega-3 fatty acids, which help keep joints healthy as well as reduce pain and swelling. If you don't care for fish, consider supplementing your diet with fish oil capsules.

• Turmeric - Another natural anti-inflammatory. You can sprinkle turmeric on scrambled eggs, add it to soups, or mix it into sauces or salad dressings.

Resources:
Pain Online, December 15, 2009.
Arthritis & Rheumatism, November 2006; vol 54: pp 3485-349

Core exercises with a fitness ball - REVERSE CRUNCH

Reverse crunch

If you're comfortable using the fitness ball and want to try an advanced core exercise, consider the reverse crunch:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands. Walk your hands away from the ball until you feel the ball reach your upper thighs. Keep your shoulders directly above your hands.
• Tighten your abdominal muscles.
• Press your knees into the ball, as shown. Then use your abdominal muscles to bring your knees toward your chest. Hold for three deep breaths.
• Return to the start position and repeat.

Core exercises with a fitness ball - Side Exercise

Side exercise

This core exercise is done on your side:

• Lie on your right side, with the ball between your legs. Straighten your arm along the floor.
• Tighten your abdominal muscles.
• Keeping the ball between your legs, raise your legs off the floor as shown. Hold for three deep breaths.
• Return to the start position and repeat. Also try the exercise lying on your left side.

Core exercises with a fitness ball -Abdominal ball raise

Abdominal ball raise

This core exercise is called the abdominal ball raise:

• Lie on your back and rest your legs on top of the ball with your legs about hip-width apart. Tighten your abdominal muscles and squeeze your legs together.
• Raise the ball off the floor, as shown. To protect your lower back, focus on pulling your bellybutton in toward your spine and keeping your abdominal muscles contracted. Hold for three deep breaths.
• Return to the start position and repeat.
• For added challenge, raise the ball off the floor and let your legs slowly fall to the right. Stop before you reach the floor. Hold for three deep breaths, keeping your shoulders on the floor. Return to the start position and repeat on the left side.

Advanced plank - Core exercises with a fitness ball

Advanced plank

When you're comfortable with the plank, try the advanced plank:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
• Walk your hands away from the ball until you feel the ball reach your upper thighs (A). Keep your shoulders directly above your hands.
• Tighten your abdominal muscles.
• Push your body weight forward until your shoulders are in front of your hands and the ball is beneath your shins (B). Hold for three deep breaths.
• Return to the start position and repeat.

Core exercises with a fitness ball - PLANK

Plank

Try a plank on the fitness ball:

• Lie on the ball on your stomach, with your feet touching the floor behind the ball. Lean forward until you touch the floor with your hands.
• Walk your hands away from the ball until you feel the ball reach your upper thighs, as shown. Your feet will be suspended above the floor, and you'll be balancing on your hands and the ball. Keep your shoulders directly above your hands.
• Tighten your abdominal muscles. Hold for three deep breaths or as long as you can maintain your balance and form.
• Return to the start position and repeat.

Core exercises with a fitness ball - Bridge

Bridge

To work various core muscles in combination, try a bridge:

• Lie on your back with your legs resting on top of the ball.
• Tighten your abdominal muscles.
• Raise your hips and buttocks off the floor into a bridge (A). Hold for three deep breaths. Besides your core muscles, you'll feel the muscles along your backside — the gluteal muscles and hamstrings — contract to keep you in place.
• Return to the start position and repeat.
• For added challenge, raise your right leg off the ball (B). Repeat with your left leg.

Core exercises with a fitness ball - Abdominal Crunch

Core exercises strengthen abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis. You can do many core exercises with a fitness ball, also called a stability ball.

Fitness balls come in various sizes. For most exercises, you'll want a ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the ball, the more difficult the exercise will be.

Do each core exercise five times. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough. As you get stronger, gradually increase to 10 to 15 repetitions.

Abdominal crunch

Abdominal crunches are a classic core exercise:

• Sit on the ball with your feet resting on the floor, about hip-width apart. Keep your back straight. Cross your arms on your chest.
• Tighten your abdominal muscles.
• Lean back until your abdominal muscles kick in, as shown. Hold for three deep breaths.
• Return to the start position and repeat.

Core exercises with a fitness ball

Core exercises strengthen abs and other core muscles

Core exercises strengthen your core muscles, including abs, back and pelvis. You can do many core exercises with a fitness ball, also called a stability ball.

Fitness balls come in various sizes. For most exercises, you'll want a ball that allows your knees to be at a right angle when you sit on the ball with your feet on the floor. The firmer the ball, the more difficult the exercise will be.

Do each core exercise five times. Breathe freely and deeply during each exercise. Focus on tightening your deepest abdominal muscle — the transversus abdominis — during each exercise. This is the muscle you feel contracting when you cough. As you get stronger, gradually increase to 10 to 15 repetitions.

Squat and reach

Squat and reach with the fitness ball:

• Hold the ball in front of you and bend your knees. Keep your back straight and your arms parallel to the floor (A). Don't let your knees extend beyond your feet.
• Tighten your abdominal muscles.
• Rotate your trunk and reach with the ball toward your left (B). Hold for three deep breaths.
• Return to the start position and repeat to the right.
• Vary the exercise by holding the ball in a downward position (C) or an upward position (D).

Chest Stretch

Chest stretch

Stretching the muscles in your upper back can promote good posture. To stretch these muscles:

• Stand in a relaxed position with your arms extended in front of you, parallel to the floor (top).
• Pull your shoulder blades together behind you, bending your arms slightly at the elbows. You'll notice that your arms spread a little wider as you do this (bottom).
• Hold the position for a count of five, then relax as you return to the starting position.
• Repeat five to 10 times.

Neck Stretch

Neck stretch

To stretch your neck:

• Bend your head forward and slightly to the right.
• With your right hand, gently pull your head downward. You'll feel a nice, easy stretch along the back left side of your neck. Don't tug too hard. Remember, you want to hold a comfortable — not painful — stretch.
• Hold the stretch for about 30 seconds.
• Repeat on the opposite side.

Shoulder stretch with towel

Shoulder stretch with towel
(This is a great stretch if flexibility is limited).

Your shoulder's internal rotators are part of the group of muscles often used in overhead sports. To stretch these muscles:

• Grasp a rolled-up towel firmly with both hands, as shown.
• Gently pull the towel toward the ceiling with your top hand. You'll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back.
• Hold the stretch for about 30 seconds.
• Switch hands and repeat.

Shoulder Stretch

Shoulder stretch

If the back of your shoulder is tight, you may be more likely to develop rotator cuff problems — especially if you golf or participate in overhead racket or throwing sports, such as tennis or baseball. To keep your shoulders flexible:

• Bring your left arm across your body and hold it with your right arm, either above or below the elbow.
• Hold the stretch for about 30 seconds.
• Switch arms and repeat.

Knee-to-chest stretch

Knee-to-chest stretch

The knee-to-chest stretch emphasizes the muscles of your lower back. To do this stretch:

• Lie on your back on a firm surface with the backs of your heels flat on the floor.
• Gently pull one knee up to your chest until you feel a stretch in your lower back.
• Keep the opposite leg relaxed in a comfortable position, with your knee bent or with your leg extended as shown.
• Bring the knee as close to your chest as comfortably possible.
• Hold the stretch for about 30 seconds.
• Switch legs and repeat.

Avoid the knee-to-chest stretch if you have osteoporosis. You may increase the risk of compression fractures in your vertebrae.

Iliotibial band (ITB) stretch

Iliotibial band (ITB) stretch

The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh and knee. A tight ITB — a common problem for runners — may cause pain in the outer knee or hip. To stretch your ITB:

• Stand near a wall or a piece of sturdy exercise equipment for support.
• Cross your left leg over your right leg at the ankle.
• Extend your left arm overhead, reaching toward your right side. You'll feel a stretch along your left hip.
• Hold the stretch for about 30 seconds.
• Switch sides and repeat.

HIP FLEXOR STRETCH

Hip flexor stretch

Your hip flexors — which allow you to lift your knees and bend at the waist — are located on your upper thighs, just below your hipbones. To stretch your hip flexors:

• Kneel on your right knee, cushioning your kneecap with a folded towel.
• Place your left foot in front of you, bending your knee and placing your left hand on your left leg for stability.
• Place your right hand on your right hip to avoid bending at the waist. Keep your back straight and abdominal muscles tight.
• Lean forward, shifting more body weight onto your front leg. You'll feel a stretch in your right thigh.
• Hold the stretch for about 30 seconds.
• Switch legs and repeat.

How to stretch your major muscle groups

Quadriceps stretch

Your quadriceps muscle runs along the front of your thigh. To stretch your quadriceps:

• Stand near a wall or a piece of sturdy exercise equipment for support.
• Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh.
• Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together.
• Hold the stretch for about 30 seconds.
• Switch legs and repeat.

Hamstring Stretch

Hamstring stretch

Your hamstring muscle runs along the back of your upper leg. To stretch your hamstring muscles:

• Lie on the floor near the outer corner of a wall or a door frame.
• Raise your left leg and rest your left heel against the wall. Keep your left knee slightly bent.
• Gently straighten your left leg until you feel a stretch along the back of your left thigh.
• Hold the stretch for about 30 seconds.
• Switch legs and repeat.

As your flexibility increases, maximize the stretch by gradually scooting yourself closer to the wall or door frame.

Stretching safely

Stretching is a powerful part of any exercise program. Stretching increases flexibility and improves range of motion of your joints. Stretching even improves circulation and helps relieve stress.

Before stretching, warm up with five to 10 minutes of light activity. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.

When you're stretching, keep it gentle. Breathe freely as you hold each stretch. Don't bounce. Expect to feel tension while you're stretching. If you feel pain, you've gone too far.

Calf stretch

Your calf muscle runs along the back of your lower leg. To stretch your calf muscles:

• Stand at arm's length from a wall or a piece of sturdy exercise equipment.
• Place your right foot behind your left foot.
• Slowly bend your left leg forward, keeping your right knee straight and your right heel on the floor.
• Hold the stretch for about 30 seconds, being careful to hold your back straight and your hips forward. Don't rotate your feet inward or outward.
• To deepen the stretch, slightly bend your right knee as you bend your left leg forward.
• Switch legs and repeat.

Good stretches for before and after working out...