The Ultimate Guide To Preventing Arthritis

 

Arthritis is a common condition that causes a person’s joints to become stiff, painful, and swollen. While arthritis affects people of all ages, many people develop arthritis as they age and the inflammation can greatly affect your quality of life. 

Arthritis most often affects the joints in the fingers, knees, and hips, and although there is no cure, there are ways to prevent arthritis and reduce the severity of the symptoms so you can continue enjoying your life and the activities you love. 

Eat fish

Fish, especially salmon and tuna, contain omega-3 fatty acids that have many benefits for your health, including reducing inflammation. Eating a healthy, well-balanced diet is important for everyone, and those suffering from arthritis may find that incorporating salmon or some other fish into their diets twice a week helps ease inflammation in their joints.

If you’re a vegetarian or don’t like fish, there are other healthy foods that contain omega-3 fatty acids. Chia seeds, walnuts, flaxseeds, and various plant oils are all rich in omega-3s, or you may opt for omega-3 capsules made from fish oil or algae oil that you take once a day. 

Control your weight

Your joints, particularly your knees and your ankles, will incur a lot of wear and tear over the course of your life. The heavier you are the more stress your joints will be under, and for those who develop arthritis this can make it difficult to be mobile. There is no singular weight range that is considered “healthy”, so we recommend you speak with your doctor about what’s healthy for you, and follow their advice on maintaining your weight. 

Exercise

Exercise has a huge range of benefits, including strengthening the muscles around your joints, making them stronger and more mobile. Staying active is critical as we age, but the thought of vigorous exercise can be intimidating. The good news is that there are many low-impact activities you can do to keep your joints healthy, like brisk walks, swimming, and water aerobics classes. Check out what senior exercise classes your local gym offers, and don’t be afraid to try new things.

Protect your joints

There are certain movements we do often that can cause damage to our joints after years of repetition. Things like climbing stairs, lifting heavy items up off the ground, and squatting down low can make your joints deteriorate faster, and these movements can become very painful if you have arthritis. 

Wearing knee sleeves, wrist braces, and other support braces help protect your joints while allowing you to continue moving as usual. When lifting heavy items up off the ground, remember to keep your back straight and lift with your knees to reduce strain on your lower back. 

Avoid injury

Avoiding injuries is easier said than done because no one sets out to incur an injury, but the older we get the longer it takes to recover from injuries, so being cautious is important. Always stretch and warm up before any physical activity, especially if you’re trying something new, and don’t take any risks if you don’t feel comfortable. 

As mentioned above, knee sleeves, wrist braces, and other supportive braces can help protect your joints, but speak with your doctor to ensure you’re wearing the best supportive garment for your specific circumstances. A large part of avoiding injuries is recognizing that as we age we simply won’t be able to do many of the things that we did when we were younger, and learning how to adapt and change to best suit our bodies. 

For more information, or if you have any questions, please contact our team at UMC today. We look forward to hearing from you.

Original blog posted on https://umcommunities.org/blog/guide-to-preventing-arthritis/

3 Health Benefits of Yoga for Seniors

If someone invites you to a yoga class it may conjure images of ultra-flexible people doing back bends, but the average yoga class is far from that stereotype. At your local yoga studio or fitness center, you’ll find many beginners who enjoy practicing in a calm, supportive environment. Millions of people have discovered the mental and physical benefits of yoga, and for seniors, a regular yoga practice can reduce anxiety, improve flexibility, reduce high blood pressure and improve stability. Perhaps the best thing about yoga is that people of all ages and abilities can participate, and everyone can go at their own pace. If you or a loved one are still on the fence about giving yoga a try, our senior health teams have put together a list of the three biggest health benefits of yoga for seniors that might change your mind. 

1. Yoga Improves Flexibility and Joint Health

There’s a reason that so many sports coaches recommend their athletes attend regular yoga classes. Yoga improves your overall flexibility and helps strengthen your joints, both of which are very important as we age. Stiff muscles and stiff joints can result in injuries, and recovery can take longer when you’re not in good shape.

Conditions like arthritis and painful joints are common in older adults, so if you’ve got stiff knees, stiff wrists, or stiff hips, why not try a beginner yoga class? Gentle stretching and moving your body in new ways can be very beneficial, and after a month or so, we’re sure you’ll feel a positive difference. Be patient on your yoga journey, however, and don’t expect to see dramatic results instantly. Change takes time, so enjoy the process. 

2. Yoga Reduces High Blood Pressure

There’s no way to get around it: life is stressful and we often can’t control the circumstances. Stress is known to contribute to a variety of health issues, including high blood pressure, which can be especially dangerous for seniors. When you take a yoga class you’ll focus on deep breathing and breath control, quieting your thoughts, and focusing on the moment, all of which can reduce stress and in turn reduce high blood pressure. 

3. Yoga Improves Balance and Stability

We’ve all had those moments where we suddenly lose our balance out of nowhere. If you don’t catch yourself in time, you can fall and injure yourself. Our balance and stability tends to get worse as we age, and falling becomes a serious hazard, especially for seniors who live alone. 

Practicing yoga regularly can greatly improve your balance and your stability. Yoga works by strengthening the muscles around your joints and your spine, muscles that many of us don’t often use in our everyday lives. You’ll also learn a variety of balancing poses in your yoga practice that’ll help you feel more stable on your feet. 

Yoga Classes at Senior Communities in New Jersey

In addition to the benefits discussed above, yoga can improve your posture, help reduce anxiety, lessen lower back pain, and unlock the power of meditation. Most yoga instructors will guide you through a short meditation session with controlled breathing at the beginning and end of each class, which gives you a chance to unwind and focus on your practice. 

Staying active during your senior years is important, and yoga is an excellent activity for people of all abilities. For more information about the senior fitness classes we offer residents at all of our full-service assisted living communities, please contact the team at UMC today. You could also visit our website to learn more about how we prioritize senior health and fitness here: https://umcommunities.org

Original blog posted on https://umcommunities.org/blog/3-health-benefits-of-yoga-for-seniors/

How To Help Your Loved One Manage Arthritis

If someone you love has been diagnosed with arthritis, you’re probably wondering how to offer support and help them manage this common condition. First, it’s important to know that there are many different types of arthritis. Some of the most common types include osteoarthritis, rheumatoid arthritis, fibromyalgia, gout, and psoriatic arthritis. 

Most forms of arthritis cause the protective cartilage in the joints to break down and deteriorate, resulting in pain, swelling, stiffness, and loss of mobility. While arthritis is more common among seniors, it can affect people of all ages, especially if there is a family history. If your loved one has been diagnosed and you’re eager to understand how you can help them manage their arthritis, we’ve put together this helpful guide with our top tips.

Plan beneficial exercises together to manage arthritis

Whether you have arthritis or not, gentle exercises that work the joints and keep your circulation going are beneficial for everyone. Once your loved one receives their diagnosis, you can ask their primary care physician for recommended exercises that work the affected body parts, most commonly fingers, knees, ankles, shoulders, hips, and knees. 

If your loved one has arthritis in their knees, for example, their doctor may recommend daily walks, swimming, or cycling. These are activities you can do with them while enjoying quality time together, and these exercises are great for your health, also! 

Before embarking upon any new exercise routines together, please ensure your loved one’s physician has given the okay. People with arthritis need to be careful with exercise and movement, so following a doctor-prescribed plan is the best course of action. 

Do yoga or other gentle stretches for arthritis 

Millions of people practice yoga to relieve inflammation, joint pain, and other arthritis symptoms. While yoga can be intimidating for beginners, taking an entry-level class together is a great way to discover the many benefits. Check with your local senior center, gym, or YMCA and see what kind of beginner yoga classes are available. 

If your loved one expresses some hesitancy or trepidation about attending a yoga class, there are plenty of gentle stretches you can do together in the comfort of your own home. All you’ll need is a soft yoga mat and enough space to get comfortable. 

Ask your loved one’s physician to recommend some gentle stretching exercises for their arthritis, and make it something fun that you two do together on a daily basis. You may also find some physical therapy routines on YouTube you can do together. Having a positive attitude is half the battle, and your loved one will appreciate your participation and motivation. 

Join them in hand movements to reduce joint pain

With arthritis, the hands are one of the most commonly affected areas. This can be very frustrating, given how often we use our hands every day. Older adults who enjoy gardening, knitting, playing an instrument, and cooking often find that arthritis limits their ability to continue doing the things they love. 

If your loved one’s hands are affected by arthritis, ask their doctor for hand movements they can do to reduce joint pain. Encourage them by doing the hand movements with them, and use the time to check in with them about how they’re feeling, how their pain levels are, and any changes to their mobility. 

In addition to the physical pain and limitations, arthritis can cause anxiety, frustration, and depression. Joint pain, inflammation, decreased mobility and stiffness can be hugely frustrating, especially for seniors who used to be very active and independent. By being active in their treatment and helping them manage their arthritis, you can make the process easier for your loved one. 

To learn more about how United Methodist Communities can manage your loved one’s health conditions, give us a call today or visit our website at: https://umcommunities.org/

Original content posted on https://umcommunities.org/blog/how-to-help-your-loved-one-manage-arthritis/