As arthritis is inflammation of the joints; stiffness, swelling in joints along with joint pain is observed. There are various types of arthritis like osteoarthritis, rheumatoid arthritis, gout, psoriatic arthritis, etc.  The causes for the different types of arthritis are different. People of any age group can suffer from arthritis. It is quite a common disorder and many people are seen suffering from it. Arthritis lifestyle is recommended for people to repress symptoms of arthritis. People who are at risk, these lifestyle changes will help in preventing the disease onset. Some diet and exercise tips for arthritics are mentioned below.

Some Diet Tips…

• Consume a vegetariandiet. Include more fresh vegetables and fruits in your diet.
• Reduce theintake of meat and organ meat or completely avoid it.
• Includefoods high polyunsaturated fatty acids, especially the omega-3 fatty acid,as they are very essential to reduce joint pain and other symptoms ofarthritis. Fish like tuna, herring, mackerel and salmon are rich inomega-3 fatty acids. Similarly, walnuts, avocado and soybeans also containomega-3 fatty acids.
• Have freshfruits as they contain many beneficial nutrients, antioxidants and fibrethat are essential components of a diet.
• Always tryto eat fresh and healthy foodstuffs and avoid processed and fried foods asmuch as possible.
• Avoid eating too much of saturated fatas increased amounts of fats contribute to weight gain and obesity.Dairy products like whole milk, cheese, and butter also contain high cholesteroland phosphorous which are not advisable for arthritis.
• Avoidrefined wheat and wheat products as it contains phosphorous that is believedto aggravate arthritis. Corn must also be avoided.
• Avoid too much sugar in food as sugarprovides empty calories and little nutrition, contributing to excessweight gain. Avoid soft drinks with a lot of sugar, cookies, pastries andsodas
• Avoidexcessive salty food items salt-containing foods as excess salt cancontribute to high blood pressure and water retention.
• Avoid alcohol as alcohol can depletethe body of vitamins and minerals besides being high in calories. It caninteract with medications for arthritis.
• Quitsmoking as it will worsen your health status further.
• Maintain your ideal weight as lessweight is associated with less strain on weight bearing joints, andtherefore, lesser will be the pain.

Some Exercise Tips…

• Due to pain many arthritic patients feel that exercises will increase the pain further. But the fact is proper regular exercises decreases joint pain and stiffness.
• Exercises strengthens the muscles that surround your joints, maintains and improves bone strength, helps you achieve good sleep, helps with weight management and improves your mood, confidence and overall well-being.
• Regular exercise is important to keep you moving and independent. Exercise helps lessen pain, increases movement, reduces fatigue and helps you look and feel better.
• Three types of exercises can help people with arthritis – range of motion, strengthening exercises and endurance exercises.
• Range-of-motion exercises reduce stiffness. They keep your joints flexible by moving them to their fullest extent. Most people should do these exercises daily.
• Strengthening exercises increase or maintain muscle strength. Strong muscles help keep your joints stable and make it easier to move. Most people should do these exercises daily or every other day.
• Endurance exercises build fitness. They help keep your heart healthy and control your weight. You should exercise for a total of 20 to 30 minutes, three times a week, at a pace that raises or sustains your heart rate. Most people can build your endurance by exercising for shorter periods of time several times a day.
• Plan your exercises at times of the day when you have less stiffness or pain. Start slowly. Build up the amount of time you exercise and the number of repetitions you do.
• If pain from exercise lasts more than two hours, you may have done too much. Reduce your level of activity next time.
• Stop exercising right away if you have chest pains, severe dizziness, shortness of breath, or if you feel sick to your stomach.
• Correct positioning during exercise is critical because if done incorrectly, then it can cause muscle tears, more pain and more joint swelling.

• Activityis essential in maintaining healthy joints and so is getting the suitableamount of rest. So, alternate rest with activity.

It is advisable to discuss exercise pattern with your doctor before you go for any exercise regimen.