Arthritis affects more than 50% of U.S. adults aged 65 and older, notes the Centers for Disease Control and Prevention. Though arthritis cannot be cured, you can effectively manage this chronic condition to reduce your symptoms and slow or stop its progression.
Finding ways to manage your arthritis can help you feel better from day to day and enhance your quality of life. If you’re living with arthritis, check out the following tips that can help you take control of your condition and make the most of your golden years.
Track Your Symptoms
Use a journal or a smartphone app to track your arthritis symptoms. Tracking your symptoms can help both you and your doctor spot patterns and specific triggers. Write down the symptoms you experience and their severity levels, as well as the activities you did and the foods you ate right before your symptoms began. Over time, you can modify your lifestyle as needed to avoid flares if you begin noticing what triggers them.
Stay Active
Though getting up and moving may be the last thing you feel like doing when arthritis symptoms are at their worst, exercise may actually reduce your pain and improve your function by about 40%, according to the Centers for Disease Control and Prevention. Exercise on a near-daily basis if possible to keep your arthritis symptoms at bay, even if you only feel like going for a brief walk. Some helpful activities for arthritis include walking, bicycling, swimming, and water aerobics. Your healthcare provider can also suggest exercises that may improve your symptoms based on the severity of your condition.
Ask for Arthritis-Friendly Medication Packages
Some pill bottles and medication packages can be tricky to open without causing pain. However, sticking to your medication regimen is important, especially if you’re taking multiple medications for arthritis and other conditions.
Ask your pharmacist for medication bottles or packaging that’s easy to open and painless for people living with arthritis. Several pill bottle and package designs are specifically geared toward people with arthritis — just make sure you store your medications out of reach of children and pets that can open them just as easily.
Eat Foods That Boost Joint Health
Given that arthritis is an inflammatory condition, it makes sense that eating foods with anti-inflammatory properties may reduce your symptoms. Try to include a higher amount of anti-inflammatory foods that can help reduce your joint pain, and stop eating foods that can worsen inflammation. Foods that can boost joint health include:
- Dark leafy greens, including kale, spinach, arugula, and collards
- Cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts
- Fatty fish, including tuna, salmon, mackerel, and sardines
- Fresh fruits, including blueberries, pears, raspberries, and oranges
- Nuts, including cashews, almonds, and walnuts
- Olive oil
- Tomatoes
Try to stay away from foods that are processed and high in sugar and fats, all of which can increase inflammation and worsen your joint pain. Foods to avoid when you have arthritis include:
- Refined carbohydrates, including doughnuts, white bread, and cakes
- Fried foods, including french fries and fried chicken
- Sodas, energy drinks, and other sugary beverages
- Processed meats, including bacon, sausage, and pepperoni
Lose Excess Weight
Carrying excess weight can put additional strain on weight-bearing joints like the hips and knees, which can worsen your arthritis symptoms. If you’re overweight or obese, you can work with your doctor to make a series of lifestyle changes that can help you lose weight.
Evidence suggests that for every pound you lose, you can benefit from a 4-pound reduction in the load being placed on your knees. To lose excess weight, you might exercise regularly, eat a higher amount of nutritious foods, get higher-quality sleep, and manage stress more effectively.
If you need help losing weight, ask your doctor about available medical weight-loss treatments. Medications and bariatric surgery are weight-loss treatments that may help if you find that you’re unable to lose weight with diet and exercise alone.
Focus on Little Things That Reduce Joint Pain
In addition to practicing the above behaviors to manage arthritis in your golden years, there are also many little things you can do to get around more easily and reduce your joint pain. Other ways to manage your arthritis include:
- Upgrading tools and utensils in your home with arthritis-friendly grips and mechanisms
- Wearing supportive, high-quality shoes
- Avoiding stairs and sitting for long periods
- Installing grab bars in your shower and next to the toilet
- Using a raised toilet seat or toilet seat raiser
- Using beauty and hygiene products with automatic pumps or dispensers
- Switching to clothing without buttons or with large buttons or velcro
- Buying pre-cut fruits and veggies
Consult with your healthcare provider if you need help managing your arthritis. Your provider can discuss new or alternative treatments that may reduce your symptoms, along with unique tips and tricks for living with your condition. In some instances, your provider may also recommend hiring a caregiver or home health professional who can assist you with daily activities.
Resource Links
“Arthritis Related Statistics” via Centers for Disease Control and Prevention
“Exercise to Ease Arthritis Pain” via Centers for Disease Control and Prevention
“Foods that fight inflammation” via Harvard Medical School
“Weight Loss for Adults with Arthritis” via Centers for Disease Control and Prevention
“Get Cooking! Top Tips for Older Adults Managing Arthritis Hand Pain” via National Council on Aging