Arthritis Diets
Carrying excess pounds is harmful to many body systems. To be overweight, even slightly, creates a burden too hard for weight bearing joints with Arthritis to handle. Just regular walking in a given day impacts the hips, knees and ankles with three to five times of the body weight. That extra 20 pounds puts a 60 to 100 pound overload on already stressed joints. No wonder weight loss is among the most common recommendations for persons with Arthritis. Weight gain and Arthritis are like sparring partners in a vicious cycle. Pain and inflammation due to Arthritis cause some people to reduce exercise and activities that might help them lose weight. Yet losing weight is one treatment option that is controlled by the patient. What is the proper weight? That depends on a person's height and weight. Forget searching for a weight chart that approves of your excess pounds or one that is too strict. An ideal way to measure proper weight range for a person with Arthritis is to find the Body Mass Index (BMI) number. This calculation is more realistic in considering body proportions. The formula for BMI is weight in pounds divided by height in inches squared. Multiply that number by 704.5. But wait; there is an easier way to get your BMI number! Go to the BMI Calculator at the National Heart Lung and Blood Institute http://www.nhlbisupport.com/bmi/ Aim for BMI between 18 and 24 as the ideal height and weight. A BMI of 25-29 is overweight and more than 30 is obese. Consider this comparison at 165 pounds: a 5'5" person is obese with a BMI of 30! A 5'9" person with BMI 24 and a 6'2" person with BMI 21 are both within normal range at 165 pounds. Now you see how the BMI range is applied at an individual's height and weight. No surprise that a sedentary lifestyle is a huge (no pun intended) factor in weight gain. As people with arthritis limit movement to try to reduce pain, they are at risk for the dreaded "lounge chair syndrome". That's what happens when a person spends too much time sitting around watching television. Television alone isn't fattening, but mindless snacking while watching programs is. If people with arthritis choose to limit activities due to pain, they must also reduce calorie intake. Weight gain happens when the calories taken in are more than the energy used. A few hundred calories a day quickly becomes pounds. Or as the old saying goes, "a moment on the lips, a lifetime on the hips." Even snacking isn't evil; it's the choices of snacks that pack on pounds. Instead of chips, cookies and ice cream choose healthy snacks such as fresh fruits, crispy vegetables with salsa, or sugar free popsicles. Activity and Arthritis can work well together. Get a physical therapist or personal trainer design a regular workout that builds strength while protecting damaged joints. In this way, you can lose weight while reducing inflammation and pain. That's a terrific two for one deal. |
