Overweight and arthrosis are incompatible

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Overweight and arthrosis are incompatible
Overweight and arthrosis are incompatible
Anonim

I have had arthritis for several years. I take medicine, I go to physiotherapy, I have also tried remedies from folk medicine, but there is no improvement. There are times when the pain is less and I can walk, but recently it has been much worse, especially when I have been sitting for long periods of time - the first steps are hell! My GP thinks being overweight is the cause of the problem. So I'm asking you to recommend what kind of diet I should follow to lose weight - and maybe there are suitable foods that people like me who suffer from osteoarthritis should eat more often.

We asked Dr. Tsvetanka Yanakieva for an answer. She graduated from the Medical Academy in Sofia and has a master's degree in medicine. He has a recognized speci alty in sports medicine. She worked at the Regional Hospital in Lom, at the National Center for Sports Medicine, at the Medical Center for Rehabilitation and Sports Medicine and at the Office of Sports Medicine.

She completed specializations in sports medicine, ultrasound, toxicology, anesthesiology and resuscitation, he alth management. He has many years of experience in the field of sports medicine, prevention, nutrition, weight loss, recovery and biostimulation of the body.

Dr. Yanakieva, are diseases of the musculoskeletal system common, including arthrosis?

- The musculoskeletal system is 75% of the human body. Its diseases are very common, especially when a person reaches the age of 50. One of the most common diagnoses is arthrosis of the joints. If a person has this disease and is overweight, doctors will definitely advise him to lose weight. But if the joints hurt, it's not unimportant.

Our reader is overweight. When should the diet start?

- Choose a time to start weight loss activities when the disease is in remission. I.e. no activation of the process, therefore no severe pain in the joints.

What is the secret to successful weight loss?

- The secret to losing weight has long been discovered: it is necessary for the body to expend more energy than it receives. In other words, you should eat less and move more. And this is where the problems arise.

Everyone trying to lose weight first tries to go on a diet, there are hundreds of invented ones. But for those who have joint problems, most of them are not suitable.

What is the relationship between nutrition and osteoarthritis?

- There are many risk factors for developing osteoarthritis. One of the most important – a violation of the nutrition of the articular cartilage. He may not receive the substances he needs, fails to recover, and destructive processes, reinforced by other risk factors, begin to prevail in him. If you subject the body to starvation against this background, the situation will only worsen.

What mistakes do people with osteoarthritis make in their quest to lose weight?

- Monodiets in any form are categorically not recommended for arthrosis sufferers. Highly unbalanced dietary regimes are not suitable - Dukan diets, Atkins diets, fat-free diets, vegetarianism. It is important to avoid extreme low-calorie diets, where the total energy value of the daily menu is less than 1200 kcal.

Use soft diet methods. One of the optimal ones is fractional feeding with taking food more often - 5-6 times a day, and in small portions. Such an approach allows to avoid the feeling of hunger, therefore overeating, helps

to keep metabolism active

and makes it possible to reduce the caloric content of the daily menu without unnecessary efforts.

Are there any foods that should be excluded from the menu?

- Minimize the use of sweets and sugar, give up fast food, prefer leaner types of meat, without visible fat and lower fat dairy products. Include more fruits and vegetables in the menu, don't forget whole grains. In combination with small meals, this will allow you to plan to lose half a kilogram per week - precisely such a pace is considered physiological. Don't chase records. You will achieve the desired results a little slower, but for this they will be more permanent.

Aerobic training is also needed to lose weight: walking, running, active games. During these activities, many muscles work, the frequency of heart contractions increases, the supply of oxygen in the body increases, a lot of energy is burned, and fat reserves are used up. To realize the latter, the workout should be longer than 40 minutes. Muscles must have a good tone, excess calories are burned precisely in the muscle cells. That's why power loads are needed. It is not difficult for a he althy person to choose an adequate combination of aerobic and strength training. But against the background of arthrosis, many of the exercises are not safe, and some are even impossible.

What are the dangerous movements for arthrosis?

- Jumping, running, aerobics, step-aerobics, fast dancing, lifting weights, sudden movements, exercises requiring explosive force are prohibited for arthrosis of the supporting joints of the lower limbs. In them, the joints experience a large load, which accelerates the damage to the cartilage. As a result, the disease progresses, although weight may also decrease. Squatting is harmful for sick knees, and for the hip joints - a sharp increase in the pace. Choose a workout that will help expend energy and not overload the joints.

The best option is swimming

and water aerobics. In the water, the load on the joints is reduced, the muscles are trained and strengthened. About 500 kcal can be burned in an hour of active swimming.

If permitted by the type of the damaged joint, swimming can be alternated with walking or bicycle training on a level road, without unnecessary trotting. The important thing is that you don't feel pain or other unpleasant sensations during the exercises.

To strengthen the muscles, you can also practice special gentler gymnastics, which is performed in a sitting or lying position, without sudden movements. It builds muscles not so fast, but if performed daily, a good result can be achieved over time.

Why is it so important to lose extra pounds in arthrosis?

- Getting rid of excess weight is one of the most important elements in the treatment of arthrosis. Excess body mass increases the load on diseased joints not only during movement, but also at rest. In patients who managed to lose weight, the disease progressed much more slowly than in those who did not.

But there is another side. If you haven't taken steps to treat your joints, losing weight is unlikely to help. When your joint hurts a lot, even the simplest exercises become torture and you give up fighting for yourself. Against the background of poor self-esteem, dietary restrictions are also less tolerated, it is more difficult to reduce calories, it is impossible to give up treats. Therefore, the actions must be complex - treatment of the main disease and weight reduction. Each by itself will not bring the maximum result, but the condition of the joints will significantly improve. And most importantly - don't give up!

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