Common Questions About Arthritis

Diet & Exercise to Cope with Arthritis

Question: Is there a diet of certain foods to eat or not eat that will help arthritis? Does walking one hour a day hurt or help? Sometimes after walking my feet and heels hurt.

Answer: In general, remember that arthritis is in part caused by inflammation--the first step to coping is to eat the right types of fat in the right amounts. If you eat the right kind of fat, you will help your body to produce mostly "good" prostaglandins. Good prostaglandins help reduce swollen tissue. If you eat the wrong type of fats you will cause a reduction of blood flow and increase inflammation.

EPA (Eicosapentaenoic Acid) is a good fat for you to eat. You get this type of fat from eating fish as well as from flaxseed oil or borage oil. It can also be taken as an Omega 3 acid in a supplement. The correct dose for that could be up to 1500 mg. per day.

Other nutrients can put out the fire of inflammation. These include turmeric, ginger, and protein digestive enzymes such as bromelain. Remember, however, you want to stay away from animal fats such as those found in meat--especially red meat--and in common cooking oils including corn oil, safflower oil, sesame oil, and even canola oil. Instead, use extra virgin olive oil.

The answer to the second part of your question--does walking one hour a day hurt or help--depends on your condition and degree of arthritis. In general, recent research shows the best way to approach chronic pain conditions, including arthritis, is with exercise that follows a graded program. This means you exercise enough for it to be strenuous but not enough for it to cause pain. With time you can gradually increase the duration of your exercise program.

For example, why not begin with a 15-minute walk for the first week and then progress five minutes each week. One thing I like to recommend to patients is "Breath Walk(c)," designed by one of my colleagues. Do this as you are walking: focus on your breathing and inhale in four-part segments, counting one, two, three, four. You can also exhale in four-part segments, counting one, two, three, four. If you would like to get added benefit, add a word phrase to that, such as the five primal sounds of Sanskrit, Sa Ta Na Ma, in four parts on the inhale, and Sa Ta Na Ma in four parts on the exhale. Research has shown this stimulates the brain and increases the energy of the central nervous system, which helps you overcome pain.

Regarding your heel pain, I have found that placing inserts in your shoes--which you can buy at a drugstore or get individually prescribed for you by a foot specialist--helps reduce the shock transmitted to your feet from the exercise. Of course, it would be primarily important to make sure you have a pair of comfortable walking shoes, as opposed to running shoes or tennis shoes, which tend to have less protection.

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