Extra Pounds Can Increase Arthritis Pain
By Keith Tennent
Obesity and even being modestly overweight can have an adverse effect on the joints that bear a persons weight. In particular, it can increase arthritis pain symptoms.
Studies have proven that the joints of the hips, knees and ankles carry 3 to 5 times a persons total body weight during walking. If a person is overweight, walking adds 3 to 5 pounds of extra weight to each knee. However, losing 10 pounds can take off 30 to 50 pounds from the weight supported by the joints.
Arthritis affecting the joints will result in additional pain and inflammation, particularly when the joints are burdened by excess weight.
Overweight people are more susceptible to Osteoarthritis, a disease also known as the "wear-and-tear" arthritis.
Research has shown that shedding excess weight can decrease the risk for Osteoarthritis of the knee. In sufferers, losing weight can decelerate the development of the disease.
Guidelines For Weight Loss
The National Institute of Health (NIH) has ceased using height and weight charts in the management of obesity and excess weight. Measurement of overweight patients include:
· BMI, or body mass index
· waist circumference
· number of risk factors identified
· obesity-related conditions
The BMI is computed by diving a persons weight in pounds by the height in inches squared, and multiplying the resulting amount by 704.5 A BMI of 27.3 or over for women, and 27.8 or over for men is considered as being overweight. Having a BMI of 30 defines obesity, with 30 referring to the number of pounds a person is overweight.
Tips To Lose Weight Successfully
In aiming for weight loss and dieting, a person needs to be both rational and realistic. It is unhealthy and irrational to try all the fad diets and quick weight loss strategies that can deprive the body of the necessary nutrients. It is estimated that over 90% of dieters who undertook quick weight loss programs gained the weight they lost within the span of a year. Losing weight can be as straightforward as burning calories through lessening food consumption and exercising regularly.
Most doctors recommend moderate physical activity daily or every other day to help lose weight, strengthen joints and bones, lower blood pressure, and improve cardiovascular fitness.
Physical activities like walking can burn up to 100 calories a mile. Half an hour or more of gardening, raking leaves for 30 minutes, and other everyday exertions can use up around 150 calories.
Eating Balanced Meals Regularly
Eating three nutritious and balanced meals everyday and passing up on unhealthy snacks options is recommended for weight loss. Losing weight in a healthy manner involves cutting out most fats from the diet and consuming food rich in:
calcium
zinc
potassium
fibre
Vitamins D, B12, and E
Lessening food intake of at least 500 calories daily will result in a one- pound-a-day loss. To reduce body weight by at least 10%, a person will have to spread calorie decrease over a 6-month period, with an average drop of 1 to 2 pounds a week.
Healthy Eating Tips
You can incorporate a healthy diet by:
Consuming lean meats in minimal amounts, avoiding red meat and adding fish and poultry to your diet instead.
Cutting away meat fat and skin before cooking.
Steam, grill, bake or microwave your food instead of frying it with oil.
Choose dairy products like low or non-fat cheese, yogurt and skim milk. As an alternative to ice cream, try frozen yogurt instead.
To satisfy your hunger, snack on starchy foods like bread, rice potatoes and pasta; they are healthier if no butter or other spreads are added.
Eat a lot of fruits and vegetables instead of gorging on chips, cookies, pastries or fast food products.
Natural seasonings like herbs and spices are a better alternative to butter and other dressings to add flavor to your food.
For dessert, try less fattening angel food cake, gelatin or a fruit salad.
Drink lots of water to make you feel full longer. Consuming up to 8 ounces of water and natural fruit juices a day is a healthier option compared to sodas and other artificially flavored drinks.
Balance: The Solution to Losing Weight Successfully
In every weight loss regimen, balancing a healthy diet and exercise has proven to be the most successful. Proper diet can lead to calorie loss spread over a reasonable period of time. This healthy and natural rate of weight loss is easier to maintain long term.
Keith Tennent is a medical researcher and a fitness enthusiast. He has overcome personal health difficulties and now teaches others to improve their health. His advice is factual and simple to understand. Whether your interest is in improving your mental health in things like concentration and memory, or your physical health like overcoming arthritis or asthma. He has written many other articles which are available free at http://www.arthritiskneepain.co.uk/
Article Source: http://EzineArticles.com/?expert=Keith_Tennent
Obesity and even being modestly overweight can have an adverse effect on the joints that bear a persons weight. In particular, it can increase arthritis pain symptoms.
Studies have proven that the joints of the hips, knees and ankles carry 3 to 5 times a persons total body weight during walking. If a person is overweight, walking adds 3 to 5 pounds of extra weight to each knee. However, losing 10 pounds can take off 30 to 50 pounds from the weight supported by the joints.
Arthritis affecting the joints will result in additional pain and inflammation, particularly when the joints are burdened by excess weight.
Overweight people are more susceptible to Osteoarthritis, a disease also known as the "wear-and-tear" arthritis.
Research has shown that shedding excess weight can decrease the risk for Osteoarthritis of the knee. In sufferers, losing weight can decelerate the development of the disease.
Guidelines For Weight Loss
The National Institute of Health (NIH) has ceased using height and weight charts in the management of obesity and excess weight. Measurement of overweight patients include:
· BMI, or body mass index
· waist circumference
· number of risk factors identified
· obesity-related conditions
The BMI is computed by diving a persons weight in pounds by the height in inches squared, and multiplying the resulting amount by 704.5 A BMI of 27.3 or over for women, and 27.8 or over for men is considered as being overweight. Having a BMI of 30 defines obesity, with 30 referring to the number of pounds a person is overweight.
Tips To Lose Weight Successfully
In aiming for weight loss and dieting, a person needs to be both rational and realistic. It is unhealthy and irrational to try all the fad diets and quick weight loss strategies that can deprive the body of the necessary nutrients. It is estimated that over 90% of dieters who undertook quick weight loss programs gained the weight they lost within the span of a year. Losing weight can be as straightforward as burning calories through lessening food consumption and exercising regularly.
Most doctors recommend moderate physical activity daily or every other day to help lose weight, strengthen joints and bones, lower blood pressure, and improve cardiovascular fitness.
Physical activities like walking can burn up to 100 calories a mile. Half an hour or more of gardening, raking leaves for 30 minutes, and other everyday exertions can use up around 150 calories.
Eating Balanced Meals Regularly
Eating three nutritious and balanced meals everyday and passing up on unhealthy snacks options is recommended for weight loss. Losing weight in a healthy manner involves cutting out most fats from the diet and consuming food rich in:
calcium
zinc
potassium
fibre
Vitamins D, B12, and E
Lessening food intake of at least 500 calories daily will result in a one- pound-a-day loss. To reduce body weight by at least 10%, a person will have to spread calorie decrease over a 6-month period, with an average drop of 1 to 2 pounds a week.
Healthy Eating Tips
You can incorporate a healthy diet by:
Consuming lean meats in minimal amounts, avoiding red meat and adding fish and poultry to your diet instead.
Cutting away meat fat and skin before cooking.
Steam, grill, bake or microwave your food instead of frying it with oil.
Choose dairy products like low or non-fat cheese, yogurt and skim milk. As an alternative to ice cream, try frozen yogurt instead.
To satisfy your hunger, snack on starchy foods like bread, rice potatoes and pasta; they are healthier if no butter or other spreads are added.
Eat a lot of fruits and vegetables instead of gorging on chips, cookies, pastries or fast food products.
Natural seasonings like herbs and spices are a better alternative to butter and other dressings to add flavor to your food.
For dessert, try less fattening angel food cake, gelatin or a fruit salad.
Drink lots of water to make you feel full longer. Consuming up to 8 ounces of water and natural fruit juices a day is a healthier option compared to sodas and other artificially flavored drinks.
Balance: The Solution to Losing Weight Successfully
In every weight loss regimen, balancing a healthy diet and exercise has proven to be the most successful. Proper diet can lead to calorie loss spread over a reasonable period of time. This healthy and natural rate of weight loss is easier to maintain long term.
Keith Tennent is a medical researcher and a fitness enthusiast. He has overcome personal health difficulties and now teaches others to improve their health. His advice is factual and simple to understand. Whether your interest is in improving your mental health in things like concentration and memory, or your physical health like overcoming arthritis or asthma. He has written many other articles which are available free at http://www.arthritiskneepain.co.uk/
Article Source: http://EzineArticles.com/?expert=Keith_Tennent