Understanding Arthritis
- More than one in five adult Americans has some form of arthritis.
- Arthritis causes pain, stiffness and limited movement in affected joints.
- There are at least 100 different types of arthritis. The two most common forms are osteoarthritis and rheumatoid arthritis.
- Exercise is a valuable tool for managing the symptoms of arthritis. Exercise not only helps to reduce joint pain and stiffness, but also can improve your mood.
- Daily chores such as cleaning and cooking can be con-sidered a form of exercise.
- As arthritis progresses, simple tasks such as cooking can get a lot harder. Swapping in a few new tools can make preparing meals much easier
In the Kitchen with Arthritis
More and more, cookware companies are designing their products for the comfort of the cook. They recognize that we all can benefit from products that feel comfortable in our hands and place less stress on our joints. When choosing new kitchen equipment or replacing cookware, consider these tips:
- A kitchen stool is as important as any other cooking tool in your kitchen. When working at the counter starts to make your arthritis pain worse, or when standing over the stove is wearing you out, just pull up the stool!
- For cooks who prefer to stand while working, an anti-fatigue kitchen floor mat can help ease foot, knee or lower-back pain.
- You’ll need an easy-grip jar opener. Some are inexpensive, thin rubber pads and others are steel devices that can be mounted on a kitchen cabinet. Shop around for one that works for you.
- Look for lightweight spatulas, spoons, ladles, whisks, tongs and other cooking tools with cushioned, non-slip grips. The easy-grip handles may be larger than you’re used to, but you’ll find them easier to hold. Utensils with handles at a 90º angle may seem awkward at first, but they will relieve stress on your joints. If possible, test out a couple of different styles when you’re at the kitchen store.
- Spend a little time to find a knife that works for you. The two-handled design of a rocker knife adds strength and control to chopping and slicing. Many knife manufacturers now offer traditional knives with angled handles that fit better in the hand: If possible, try one out at a kitchen store.
- Choose durable, yet lightweight, two-handled saucepans and skillets. (If you have a favorite cast-iron skillet that you just cannot part with, wear long, mitt-like potholders so you can use two hands to steady the hot skillet when removing it from the burner.)
- Consider buying a food processor for chopping, shredding, slicing or pureeing. A mini processor is easier to manage than a heavy, full-size model.
You’ll be surprised at how a few swaps to your kitchen’s toolkit can help you get back in the kitchen and cooking once again.
Diet Choices Matter!
You can’t cure arthritis at the dinner table, but key nutrition strategies may help prevent or control its symptoms. Eating a healthy diet is essential. Here are some nutrition tips for better joint health:
- Eat a wide variety of foods. Include healthy proteins such as fish or chicken, plenty of vegetables, nuts, fruits and whole grains.
- Go for omega-3s! Studies show that omega-3 fatty acids may reduce joint pain and stiffness. Great sources of omega-3s are cold-water fish such as salmon, trout, mackerel and sardines. Plant sources include walnuts and flaxseeds.
- Get enough calcium and vitamin D. Calcium helps keep your bones sturdy. It can be found in dairy foods, as well as leafy green vegetables such as broccoli and kale. Vitamin D helps your body to absorb calcium; many dairy foods are fortified with vitamin D. Sunshine is another good source; the body produces vitamin D naturally from ultraviolet rays. But be aware of the dangers of excessive sun exposure.
- Eat smarter if you’re overweight. Being overweight puts additional stress on your joints, particularly your knees. Losing weight can greatly relieve joint pressure and pain.
- Add calories if you’re underweight. Rheumatoid arthritis may lead to unhealthy weight loss, due to poor appetite. If you experience unintended weight loss, talk to your doctor to make a plan to increase the calories and protein in your diet.
Chicken Salad with Peaches & Walnuts serves 4
This refreshing summer salad is a great – and delicious – example of eating to ease arthritis. Serve with whole-grain pita breads or rolls.
The salad may be prepared a couple of hours in advance. Cover and refrigerate until it’s time to assemble the whole salad.
INGREDIENTS
4 ripe peaches
1 squeeze fresh lemon juice
About 2 1/2 cups shredded cooked chicken breast
1/2 cup thinly sliced celery
2 scallions, thinly sliced
1 1/2 tablespoons peach or apricot preserves
2 tablespoons light mayonnaise or plain yogurt
1 tablespoon balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 big pinch ground ginger or cardamom
Several romaine lettuce leaves
1/2 cup chopped walnuts
NUTRITION INFO PER SERVING
345 Calories 22g Carbohydrate
12g Fat 4g Fiber
3g Saturated fat 277mg Sodium
33g Protein
DIRECTIONS
- Cook peaches in boiling water for 1 or 2 minutes, just long enough to loosen the skins. Remove from the water and set aside on a plate.
- Peel and pit 2 of the peaches and cut into small dice. Toss with lemon juice in a bowl to prevent browning. Add chicken, celery and scallions.
- Stir together fruit preserves, mayonnaise, vinegar, salt, pepper and spice. Add to chicken mixture and toss.
- Arrange romaine lettuce leaves on a platter. Mound the salad mixture on top. Peel and slice the 2 remaining peaches and arrange around the chicken salad. Sprinkle with walnuts and serve.
Recipe Source: Alere Kitchens
