Arthritis and Nutrition

Arthritis is the most common cause of disability in the USA, with more than 20 million Americans suffering with daily limitations. Arthritis involves the breakdown of cartilage which causes inflammation of the joints and the gradual wear and tear, leading to pain and inability to perform daily tasks. Rheumatoid arthritis is generally worse in the morning and is associated with stiffness but quickly decreases once you start moving your body.

Osteoarthritis, tends to be worse after exercise and is the most common form of arthritis, attacking the large and small joints (hands, knees, back, hips).

Arthritis cannot be cured but the pain can be managed by proper nutrition habits. Saturated fats may increase inflammation in the body, these fatty foods provide little to no nutrition and can increase the chemical prostaglandins which cause inflammation, pain, swelling, and joint discomfort.

If you suffer from arthritis, the pool is an excellent way to get your Heart Smart Minute fitness routine in. The pool lessens the impact on your joints, but you’re still getting a great workout because of the resistance the water provides. Try running in place for 5 mins or treading water, both increase your cardiovascular fitness and you’ll definitely get a great muscle burn.

Arthritis inflammation can also be managed by eating specific foods, which not only give you great nutrition, but are proven to lessen the pain of arthritis. The following nutrient rich foods, can increase your health, improve your muscle strength, and calm arthritis pain.

Heart Smart Minute Nutrition Tip #1:

Eat these foods to lessen the inflammation pain associated with arthritis.

Fatty fish rich in Omega 3 (salmon/sardines)

Extra virgin olive oil

Vitamin C (1500mg)

Nuts

Onions

Cherries

Green Tea

Ginger and Turmeric

Spinach

Kale

Heart Smart Minute Nutrition Tip #2:

AVOID THIS FOODS IF YOU HAVE ARTHRITIS

Sugar

Potatoes

Tomatoes

Eggplant

Peppers

Red Meat

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Fitness

Slim down for Summer the Heart Smart Minute Way!

Summer is no time to slack off on your fitness routine! Increase your fitness level and look great in your bathing suit with these 5 quick and easy Heart Smart Minute Fitness Tips.

Heart Smart Minute Fitness Tip #1

Set Your Schedule: Make your fitness goals a priority in your daily schedule. The key to successful weight loss is making exercise a routine. Wake up extra early in the morning and get your Heart Smart Minute fitness plan done before you walk out the door. This way there are no excuses as the day progresses. People who workout in the morning are twice as likely to keep the weight off as those who put it off or are not consistent in their fitness routine.

Heart Smart Minute Fitness Tip #2

Make Healthy Nutrition Your Priority: There’s nothing that will mess up your fitness or weight loss goals more than bad nutrition. Your diet is absolutely key to a healthy and long life. You know the difference between good food and junk food and you can certainly feel the difference in the way your body performs. Enjoy summer cooking by getting the best nutrition possible. Try grilling or smoking lean cuts of meat, skip the potato salad and other sides loaded with mayo. Limit your snacking throughout the day to no more than 200 calories.

Heart Smart Minute FItness Tip #3

Hit the Pool: The pool is the perfect place to take your fitness routine to a new level. The water eases the impact on your joints, making it the perfect place to rehab any injuries you may have. The water also increases the resistance you experience, so try running in place for 10mins or lunges across the shallow end of the pool. Pool fitness is also great with friends–try out an adult swim league in your neighborhood!

Heart Smart Minute Fitness Tip #4

Stop Night Eating: Your body slows down at night because you aren’t being active. Have a nutritious dinner about 3 hours before going to bed and leave it at that. There’s no reason to continue to snack after dinner. If you’re a night snacker you must figure out why and deal with the issue; are you bored, depressed, or stressed? Find out why and stop sabotaging your Heart Smart Minute nutrition goals!

Heart Smart Minute FItness Tip #5

Exercise with Your Kids: Let’s face facts, childhood obesity has skyrocketed in the past 10 years! One out of three kids is obese or over weight, which lessens their lifespan and quality of life tremendously. Start your kids on a fitness plan when they are young and teach them about proper nutrition. Turn off the TV and play with your kids outside. Run around the part, go for a bike ride, and do your Heart Smart Minute fitness routine with them. The younger kids are when they learn about fitness and nutrition the more likely they are to continue to be active. Most importantly, be a good fitness roll model, children with overweight parents are much more likely to be overweight, so get them moving young and they will continue it into adulthood.

Alana Cole